Dorian Yates - Chest & Biceps 1 of 5
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- Опубліковано 2 жов 2024
- Dorian Yates: 6-Time Mr. Olympia shares his knowledge and wisdom on training chest and biceps. You can't get any better tips elsewhere other than a true legend who's been there, done that.
- Спорт
Chest
1. Decline press: lower weight slowly. Warm up first set 10-12 reps. 1 minute rest, increase weight, another warm up set, 10-12 reps, moderate strain. Rest 1 minute, working set: 1 set 6-8 to failure.
Rest 1 minute
2. Incline dumbbell press, 1 warmup set, lower weights slowly, 10-12 reps moderate strain. Rest 1 minute, 1 working set: 6-8 reps to failure.
1 minute rest
3. Flat bench dumbbell flye
1 warmup set, 10-12 moderate strain, rest 1 minute, working set: 6-8 reps to failure.
Rest 5 minutes
Biceps:
1. Dumbbells concentration curl, squeeze at top, low descent. 1 warmup set, 10-12 reps moderate strain. 1 min rest. Working set: 6-8 reps per arm, each to failure.
1 minute rest.
2. Straight bar curl, no warmup, 6-8 reps to failure. Potentially do negative reps.
Thanks
Thanks
DY Master of High intensity Training
Dorian Split
Workout 1 Chest & Biceps
10 cardio Warm up 0:23
Injury prevention tips rotator cuff Warm up 2set 12 reps 0:50
Chest
1. Decline Bench Press
Two Warm up set & 1 set to Failure 1:34
2. Incline DB Bench Press
One Warm set & one set to Failure 3:57
3. Flat Dumbbell Flys one Warm set & one set to Failure 5:07
Biceps
1. DB Concentrion Curls one Warm set &one set to Failure 7:04
2. Straight Bar Curls One set to Failure 8:43
Enjoy mates 🇦🇺
"Treadmill works better if you let go."
But not the weights......at the top of that press!
"Cardio with no hands bro" that is the Secret to the mass
So does life…
Holy shit I about died when he said that acted like he didn't wanna offend the guy
Dorian Yates is the single biggest influence on my Weightlifting life,...but something occurred to me,....If Ozzy was understandable,...he would sound like Dorian Yates,..
Theyre both from the same are of England :)
Lol they are from the same city. Also your subscriptions are... weeeiird 👀😬
They are both from Birmingham i believe
Impossible for young guys to do this workout
They need 20 minutes between sets to text
“If it rolls off, you’re going to be screwed.” Haha.
This guy is great man.I have used this chest workout and it works great,Thank you
since i started with decline bench press using negating reps for 5 sets .. my chest shape changed in 2 months more than it has in a year of not doing decline bench press
its effective
Why 5 sets?
@@laatupenkki6662 maybe he meant 5 reps
5 sets is way too much for a single workout, especially for chest.
@@oraoraoraoraora2709 5x5 is a thing though
3 warm-up sets and 2 working sets. That will be 5 sets and no it’s not to much. A bunch of rookies on here if they think five sets is too much for chest. In the video, Dorian did 7 sets for chest.
@@achieveidealweighify usually warm up sets are not included
Dorian has to be one of the best. Awesome guy, seems very humble as well. Seems like a class act.
The trainee hasn’t grasped the importance of the slow negative. It is the muscle builder!
Hahaha the trainee is one of the biggest names on bodybuilding.com now and Dorian made him look like a pussy! Hahahaha I followed Kris gethin a long time ago did his program for a month. But his type is Ego...this 2 yr transformation I’ve been on so far is the complete opposite it’s about muscle/mind connection and true utility of the muscles. Lol Dorian is a teacher and Kris gethin is a student that’s been washed away by money/fame
It's not the speed that's important. It's that it's controlled.
@@Zekla yea but there is still the negative failure left
@@mikakoivisto6504
Your response is not necessary, required, nor desired. Zip it pinhead.
I love when they cut away to the workout picture and the dude lifting is in total agony 😂
Mike Mentzer, Dorian Yates and Ronnie Coleman...all warriors of High Intensity Training! "GET NASTY YATES"!!!
Not Ronnie.
Haha Ronnie do you even know Ronnie and what he stands for you idiot
@@fujow111 kind of not.
The cadence Yates uses isn't as slow as real heavy duty HIT the way Mentzer did it was 4 seconds up and 4 seconds down, with a static hold in between
I thought the mentzer cadence was 4 second down 2 second up ?
I love watching dorain yates training videos. The dude is sharp and knows his shit. Excellent knowledge from a veteran
This is some very good stuff! I am taking a lot of notes ;D
He just didn't like the kid wearing the belt on his treadmill by holding on. Every parent knows what i'm talking about
theres a rep on the floor, IS IT YOURS????????????
With zero spotter what other technique can someone use to get those last 2-3 reps to failure. I've been going to all I can do pausing 5-10 seconds and doing 2-3 more.
Use machines
Rest-pause
Static hold
One my friends Arms almost 20 inches for biceps he use to train 3 sets of barbell curls 3 dumbles 3 hammer and 3 prechair thats it... May he rest in peace ....
@@oldskoolbodybuildingroutin7178 so does hit. I've had 10's of different accounts arguing with you and I'm done for good. Your bullshit advice and proof is for pussies. You telling people to show their body but you won't show yours yourself so back off kid.
@Old Skool Bodybuilding Routines
Go fkn wait somewhere else.
You're everywhere. Like crab lice on Mary Crotchrot.
if DY can curl at the squat rack, then so can i!
No. You can't.
Muy bueno! Excelente cómo está editado 👏
Great video. Very useful. Thanks for this!
Typical down to earth Brit!😎👍
Thank you for this I started today and will follow this routine. I weigh about 8.5 stone 5ft 8.
@MARK thing is I’ve never needed to be big as the women love my big cock. The amount of sted head gym goers who’s mrs I had to smash to give an orgasm is shocking.
I do love when a woman realise those huge muscles don’t translate to huge cocks and usually mean tiny ones. Some huge guys bird got my cock out when I was about 17 on a night out and said “cocks are not in proportion are they” 😂. Her 6ft 6 boyfriend thought he was the bees news with his steroid muscles.
I had to squeeze it in and literally fucked her for about 15 seconds before she had a screaming orgasm. Ever since then I never felt the need to do the gym. Just showed them my cock after a bit of a chat and it allways seems to work.
Fancied getting bigger just for myself but after a few months of speaking to utter losers with no life in the gym and fucking a few of there birds I figured I was wasting my time again. 😂 oh I now weight 9 stone sumet haven’t weighed myself in a while but think it’s mostly my cock not muscle 😘
@MARK yeh but… you hit a nerve 😂
Did they even listen to him? Bouncing the weight, no slow negatives and chatting back to Dorian. Otherwise that would have been a great workout, good advice from DY
Best bodybuilding vid i ever saw.
more than enough bro
Very good video.
this guy knows his shit
Can this system work while doing a full body routine ?Doing one exercise per body part, changing the exercises each workout or would that be too much volume fior this style of training ?
Why would u do a full body routine training like a bodybuilder ? Are you powerlifting or oly lifts? If ur training for bodybuilding train like one. No full body routines
@@hsfest ,I’m not training to be a bodybuilder . I just like his train to failure approach on the 3rd set At 58 I’m just trying to do different types of training to stay motivated and challenged. My heavy lifting days are over. Their is so many different opinions out there on You-Tube , so you just have to find what works for you. I like changing my routines and I find that full body routines work well for me.. This routine is something I can try for a small period of time then pull back and do a less intense type of training to recover. To each his own.
@@shamrock8561 for what reasons are you training ? If it’s just purely health related this is not what you want to do although it builds muscle it will leave ur body lesss flexible and very tight.
If u want to muscular hypertrophy ur wasting time doing full body routines
If you want strength then a full body SBD program can work
If you want both strength and muscular hyper trophy a full body routine won’t work
If you want health / fitness a full body routine could work but not in the manner a bodybuilder trains
I just never really see the point I’m not doing things optimally , sorry
@@hsfest I believe you are living in the dark ages. You have to evolve with the times . You can get great results with both strength and hypertrophy with full body routines if you know what you are doing . I have been training for over 35 years and I did well with split routines when I was younger. I recover much better with full body routines 3 times a week. You just change the intensity with each workout . I am a Sanitation worker so I need to do what works for me. I get good strength and hypertrophy from full body routines.
@@shamrock8561
It can work. It’s not optimal.
My Chiropractor got me to do Rotator cuffs years ago. I had very little flexibility in my shoulders I have been doing them 3 times a week since and my shoulders have much more flexibility now, I do them on the floor on my back ,they definitely work.
i use this amount of exercises and adding 1 warming set it´s really good. nice form by the way, FIRST FORM THEN WEIGHT
It seems Yates recommends 2 sets per exercise only (warm up then work set).
More exercise variation.
A slower negative motion.
I'll definitely try this.
Yeah, that's a headscratcher, since volume is the main driver in hypertrophy. Bro splits are already low frequency, so gains will be sloooow. But on the other hand, I'm not mr. Olympia x6, so what do I know…
@@Zekla but volume is not the main factor. You can't build muscle if you ain't going damn close to failure and the closer you are to failure, the more intensity.
What happened to the one set only theory. They did 7 sets of chest and 3 for biceps.
It’s one “working set” (ie to failure) per exercise (not body part)-some of those other sets are warm ups
Great!💪 I have a question: if i don't have bench press can i train bridge floor press instead of decline bench press? Thanks!
He recommends decline but he did inclines. Is this because he discovered over time decline was better? Or was there another reason?
Over time, plus to address weak points. For most people with no imbalance the decline bench followed by incline DB should pack on the size from pressing, but some will just still lag on the upper chest.
If you read his book he explains that he changed to incline due to the excessive weight he needed to push on decline. It got to a point where it wasn’t safe really.
I love the fact, that after many years of training, I realise why Dorian is wrong…
After his 1 working set would he do a drop set?
yet another amazing video on technique.
Dorian is my free PT. thanks Dorian
He said 7 sets for chest but it was actually only 3 actual working sets.
Its 7 sets total first 2 sets is 3 RIR .
Don't correct Dorian.
In fact, don't correct anyone.
Stay quiet.
What I love about these guys, is the fact that they're not trying to show off their bulk to the other people around them.
Nice big t-shirts keeping you from intimidating people, or making other people want to give up working out cause they compare themselves to the local gym hulk. Like he said, leave your ego at the door.
I hear you lol but Dorian always wore a tank top 😂 I had a guy that would never pose in the gym and would condemn everyone who did. He wore a muscle string as well and was huge. It is a matter of perspective of what each individual’s opinions are. I love wearing a muscle string to see myself improving at the gym. I have poor quality light and mirrors at home. They suck 😂 Honesty, let people think what they think. I wear a tank top for me. If someone doesn’t like it… do what my Dad always told me to do… if you don’t like it don’t look at it 😉 It is inspiring to me to see athletes and guys have been working out for years displaying their physiques. It inspires me to reach for more. I go for me… I don’t act like a dick or anything and I am kind to all I come across. I guess it just depends on the individual. We can’t please em all lol Keep up the lifting and enjoy the journey! God bless 🙏
Maybe its just a style they like
Great information
does this program work for someone who has nothing but wants to build muscle and do Sametime hypertrophy?🤔🤔🤔
Anyone know why chest and bi's together? Is it because bis are fresh, to have a better workout than training the already worked tris on chest day?
That’s what I do...bench press works the triceps already but not the biceps. Then do back and triceps the next day. Then the next day, do shoulders. All this then do legs in between.
@@lucianodeleon6586 bro I bet you have small triceps
Yes, I do chest biceps, quads, back triceps, hams and side and rear delts
@@hetisjoelb
☝️A tiny tool.
With a tiny tool.
@@hetisjoelb All at the same time?
never ask some big dude to show you.... he'll say 'put 20 more on'.....
is this yours? is this yours? lol
You can tell that fella ego lifts. His technique is shocking
This is the wonderful heavy duty❤💪
Anyone know why they only did 2 bicep workouts? I’ve seen other videos where Dorian works out at least 3-4 bicep workout.
Because Dorian was on roids he would do more than the average person.
When I try all 4 workout a week, f*uck I just killed myself because its so hard and I can't breathe during training especially leg day
@@CR-fd2wj wussy.
dorian yates and kris gethin = intense workout
This guys gonna puke for sure 🤮
Who is mainly to get benefit frm this workout chart? The person who wants to gain size or the person who wants to maintain the size or the person jst wants to do weight training. Coz the way i see it, its too little workout to gain mass and size. Any knowledgeable person please help..
You will gain size with it . 3 Sets is enough to make result granted you train hard enough. Its not for powerlifting or strength training tho.
Dorian is such a great trainer,too! I love his style
I've been doing these methods for almost 2 weeks now and I'm fucking jacked as fuck
Sure you are.
A man yelling GET IT UP MAN GET IT UP is bound to draw a crowd.
That’s what she said
for bench pressing they use a bar for squats... interesting
Believing the concept of less is more is the hardest thing to absorb mentally.. how many times have we all flogged a body part with approx 5 exercises sets of 4 resulting in 20 sets.. add fatigue to that and other body parts take over negatively.. this vid chest smashed after 7sets .. less is more
Facts man
You have all episodes ?
asi se debe entrenar definitivamente
Does anyone know why Dorian Yates always only do 2 to 3 sets each exercise? Even in his Blood and Guts videos he would do the same. He would only doo like 1 serious set too. Does anyone know the reason behind it? thanks God bless
Chexk out braden wuerch he kinda explains bis workouts
He does 2 warm ups
One hard set to failure
Off set to failure with a dropset or rest pause. I been doing that kind of workout. Seeing gains and less time at the gym
@@tonyvee5799 Ok will do. Thanks for your reply. God bless you
He doesn't do any bracialis curls?
How many days do you rest
Two days rest.
when to take the drugs? before or after workout. Dorian forgot to explain this ..
Super man I love you
Yeah training to failure consistently will fuck your CNS big time. Signs your CNS is fatigued would be like feeling you could sleep so much longer than normal, weak grip strength. When training just stick to this: you either train like Dorian, with a low volume high intensity session, or train more like Jay Cutler, with a high volume low intensity session. Jay tends to use failure way more sparingly, this is because doing high volume as well as high intensity is a no go.
Barr fact training mr. Dorian Yates
Anybody noticed Kris Gethin !
No
NAME OF THE SONGS?
The best
The warm up set with all those reps seems fatiguing
If you're a pussified pantywaisted pathetic little pissant.
@@TheBatugan77 No one can match my intensity for the 1 set.
Can anybody elaborate on the theory behind 1 min rest in between sets? Really curious and I can’t seem to find much info on google about Dorian’s opinion on this.
It's not so much a hard rule, but bodybuilding in general works best with short rest periods between 30s and 60s (1 minute). This program favors the upper end because the poundage is rather high (6-8 reps), and by default more taxing on the CNS. The reason for short rest is basically just to maintain intensity, keep the muscle "hot" so to speak.
It’s ok for certain muscle groups
You go to bigger ones, ie lats, legs, longer rest period is necessary
*I only know as I saw a video two mins ago of him explaining it 😂
It’s ok for certain muscle groups
You go to bigger ones, ie lats, legs, longer rest period is necessary
*I only know as I saw a video two mins ago of him explaining it 😂
@Old Skool Bodybuilding Routines
Pretty sure no one was asking you.
Kai greene fan :D
🤣
Songs?
Badass
Guess I will start doing decline again
Is this literally all that he did???
No .Thats what he want people to do not what he did.
What planet are you on?
excellent
Чему может научить Тренер,который всю жизнь Занимался на Стеройдах!??????
Think about this before you do rotator cuff exercises. Dorian Yates did these and suffered from nerve damage and still does suffer from nerve damage, and martins licis worlds strongest man 2019 is famous for rotator cuff exercises and he also suffers with nerve damage , my Nan as never done rotator cuff exercises and she’s never had nerve damage , think before you ruin your shoulders.
Lol no when Dorian was injured he wasnt do any rotator cuff works.
...aren't we supposed to flat- bench press too? anybody?
No
So just one working set??
Yes. Dorian recommends to do one or two warm up sets per exercise and then one working set where you go all out and use intensity techniques, mainly forced reps, in order to go beyond failure and to put the maximal effort into this single set.
“Stimulate not annihilate “
I started training like this a few weeks ago. It feels great
Still train this way?
2:37 also translated to, stop trying to show off you fool
My friend was doing 5 sets of dumbbell curls for 5 years and he put 1 inch on them, then he done a course of steroids and in 8 weeks put 1 inch on his arms that's with the same sets and reps.
What does this guy know ?
More than you
He just a 6x Mr. Olympia so probs nothing 😅😅😅 hahah what a comment
🤣🤣🤣
Indeed it's a spam!
I've no clue how this fuckin thing came up and how the fuck it got 58 likes!
You have different types of workout from mild, to strenght, to amateur, to professional bodybuilder. This might be a type of maintenance workout. This is more for sample. What to take from here is the motion, weight ratio, and speed. Lower reps 3-5 and heavy weights if power. Higher reps and lower weights is cut and endurance. Dorian Yates Bodybuilder workouts are 100'x this. Look at some them when he was competing. Good luck and stay safe
I cant see how you build muscle with 1 warm up set then 1 working set.
6 times Mr. O
@Old Skool Bodybuilding Routines Clown 🤡
@Old Skool Bodybuilding Routines no wonder your channel is a failure
@Old Skool Bodybuilding Routines Don't bother with H.I.T worshippers. They are not capable of understanding logic.
@Old Skool Bodybuilding Routines More delusion 😂 just say you’re too mentally and physically weak to work hard and move on.
Btw was Arnold on steroids out of interest?
I never knew 7 sets could be so effective
thats over training Dorian!! Mike mentzer is rolling over in his grave right now!!
Background music is so annoying!!!!!!
he wasn't exactly known for these bodyparts; but good info nometheless….
His chest was actually pretty fantastic.
it lagged in comparison to his back/delts i.m.h.o. look at the other competitors of that era. With all due respect
@@codywirth8190 upper chest was weak
they were genetically his worst body parts, he even admitted himself. not something he could control
1 warm up and ONLY 1 WORKING SET???
Yip! thats called High Intensity Training! ...based on intensity instead of volume like Arnold
Roman T intensity? It's a moderate intensity by the way! As long as you can get more than 5 reps. It's low volume, moderate intensity training. There's no way these guys could be natural.
@@rothotborski Arnold had maddd intensity and volume
@@neymar8573 intensity refers to how hard ur trying on the working set
@wesley: Yes, but he relied much more on Volume than Dorian did (which just forces less intensity) and for example worked much less with extra-negatives. And Arnolds Training wasn't that mad, in his earlier days he very much followed the plans of reg park, his idol. There are a lot of myths about Arnold and his training methods, he always knew how to tell some stories to confuse his opponents...
Oh hai! Have you heard about the Explosive Muscle Method (search on google)? My sister says it gets people stronger(:
and where are the abs?
If you do that bicep workout program you will get even skinnier hahahaha
Why so much agony ....self created pain and stress for decoration of body
Can someone tell me why they do such few sets? If I did the exercises he showed us, I would only get a real good pump, I wouldnt really call that a workout.
You obviously don't understand these training principles you would be fucked
No one answered after ten years. Gee that's tough.
Look up mike mentzer -
You do 2/3 sets to warm up the movement then a final set to absolute muscular failure.
Mike talks about stimulating the muscle to grow. You don't want to do 5 exercises multiple sets all to failure trust me. Remember it's the diet that makes the muscle grow, the gym just stimulates it. Just gotta switch the mentality