@@DorianYatesNutrition with all due respect,...both hit and volume training can cause over training, ... but volume training is probably something u should be more careful of or can cause it more easily in my opinion. He kinda explained it with that analogy.
if you've been training past failure long enough you'll know that eventually your enture nervous system feels on fire and you should deload or even pause fully for a week@@Kamil_Srnka
@@jackstorm777 Oh trust me, I train very hard and intensely. I had to tone down my intensity and volume because I was very sore after every session. it's just that I love training.
Many peoples are on overtraining for high set and reps but undertrained for intensity and quality. Dorian created the perfect mix on training,diet and recover. Holy Bible 🙏🏻🙏🏻🙏🏻
I had the same problem dorian yates was talking about....I trained so hard in the gym i got hospitalized with Rhabdomyolysis, cause of the severe muscle damage i was putting my body through...
Yeah most of people are drawn in by the diet and proper rest propaganda that they neglect the training.if you have decent diet and rest,your training becomes 90% of priority..push that limits
I'd say people do too much fluff work that's low quality and not useful but still impacts recovery. Something like beginners doing 5 sets of cable flyes, seems unnecessary. I find Dorian's training style (HIT training aka low volume high intensity, every set taken to failure with tight form) to be extremely effective, yet whenever I suggest this, the response is always "I don't think I could grow with just one or two sets" or "I wouldn't feel like I have trained". Goes to show how shitty their intensity is. It's better to do just enough, recover and come back stronger and to keep this up for months and months, than to do more sets than needed and burn yourself out after 6 weeks/get injured.
At 42, full body w/o 2-3 a week, 1 set to failure on the major lifts has me still making gains. Wasted first 15 years of training doing bro splits 5 days a week where I fried myself!
Overtraining is very real. Don't let anyone tell you that it isn't. Most people just don't have the testicular fortitude to push themselves that far. Hell I don't. No amount of food and sleep will help if you break your muscles down to the point they start deteriorating.
Listed to Yates tried his blood and guts routine and realised that iv Been overtraining for a very long time. Made more size/strength gains in 6 weeks than I have in 12 months. Everybody is different, but it appears high volume isn’t for me (natty)
i'm training 4 days a week, back to back in a row because of my job, and especially after heavy deadlift my nervous system is so fried that i can barely sleep ad night and i feel like shit the day after so, recovery is really a thing.
@@ilteschio8244 no worries, im doing a deload every 5th week and i dont feel like im missing gains :) Thats just something the muscles need if you are natural
So directly hit a bodypart once a week or twice,they say 100% repair is acheived after 48-72 hours,but with my chest and quads that is not the case..The pain is mostly gone but my strength is not 100%...I need 5 days for chest and 6 for legs and im not natural.
It’s possible you are doing too much volume, 20 sets per week per muscle group is the max you should be going. Also possible you are new to lifting and your body is still adapting?
@@finnhealy9028 i do 30 sets for chest a week ,same with legs,time to dial it back,ive been getting sick alot and was starting to think it was from my cns being butchered..
@@brettjackman6901 good decision. 20 sets per muscle per week is the most you should be doing an effective range is 10-20 sets per week. obviously there are multiple muscles in the legs tho so you can have more than 20 if some of them are isolation movements.
@@finnhealy9028 i dont count calves as part of my leg workouts.Biceps I only train directly once a week,they get enough on chest days.Back also once a week.My chest and legs need bringing up so thats why the 30 sets per week.Ive been rundown like a mofo for 2 months.
Would also like to add that sure sometimes a muscle may feel fine but joints, connective tissue and the nervous system need to be taken into account as well. Say your back or chest isn't sore anymore and you feel like you could hit them then when you do you're just not feeling it or your strength isn't there. A muscle if hit hard shouldn't be trained more than 2 times a week. I know some say twice but for me I can only for a short period. I start to feel run down and loss strength. Anything less than once a week is a bit ridiculous though. Everyone is different tho. I blow up when I train a muscle once a week. Some will trash once a week and say it doesn't work. I ignore that because I'm not them. I may cut volume in half sometimes and hit something smaller twice a week. Like rear delts. Not for muscle purpose but because I have had shoulder issues so I take it easy on them and know my body and limits for whatever part is trained. My arms get smaller if I train them more than once a week. I've always noticed that. Some say it doesn't work but I beg to differ. I don't train crazy intensely like yates not even close. But I lean toward hitting stuff hard and no need to add nonsense. Get out eat and grow.
@Mark it's okay to splurge. You're human. Unless you're trying to be a pro bodybuilder or enter a physique contest it's no biggie. Monday thru Friday everyday? That's a lot if you're not taking steroids. Since you're just getting your feet wet and starting there's no need to do a crazy split. No need to hit chest one day back one day arms another day. That will come in time. In the beginning you're not hitting muscles with enough weight and intensity to be using a split like that. Doesn't mean you have to train full body either. I would start with a 3 day split doing upper body one day lower the next. Obviously one week it would 2 upper and one lower workout. The following week would be 2 lower and one upper body workout. After a little time maybe you split it up a bit more. There's no right or wrong way per say but to start at least you shouldn't be working out that much. You will never have to workout 5 days a week anyway unless you're on drugs. I mean with weights at least. The basic movements are important. Don't waste time early on at least on too many isolation exercises. You want to hit more than chest and arms too. A good example would be one day do chest, shoulders and triceps next time do back and biceps and pulling movements and have a day for legs as well. Can split it up however you want and what feels right for you. Has to make sense tho of course. That will come tho. Two days ago my workout was ramp up on bench so that means I warmed up to my working weight and cranked out two sets with that. I obviously did more sets but it was really to get my joints and body ready for the real weight. I then went on to incline for working sets. I'm working out at home so I keep it simple. I then did an overhead press and then did some side and rear delts. Don't need as much volume as you think either. Especially with those ramp up sets I've done earlier. I then finished off with some triceps. Doesn't mean you follow that split but that's what I do. I sometimes do upper lower if life gets crazy. I'm not looking to be a pro bodybuilder or anything crazy. Just love lifting and being a bigger guy. Something I've always loved. To simplify I would eat good most of the time, eat your protein, sleep good. Sounds silly but sleep is huge and you will learn fast especially if you train hard. Recover. Not need to hit stuff often. You can in the beginning but once you get stronger and can really hit it hard you won't be able to train a muscle more than 1.5 times a week on average. Anything less than once tho is ridiculous as well. Train with a sound amount of sets/volume. Use the basics. They work and always will. Bench and dumbells like you have will be good. Do your presses. Chest, shoulders. Then finish off with lateral movement and don't neglect read delts. Just even for shoulder health reasons. Hit your back. Rowing is important. Legs you can do dumbell squats. Easier to do front squats if you use dumbells. You can do db stiff legged deadlifts to hit the hamstrings too. Other stuff of course but trying to not go any longer here. And of course arms as well. Very long I know. I hope I didn't confuse you. I confused myself and have no clue what I even said at this point lol. Ask away. If you need specifics. Always willing to help someone. Others will too along the way. Other people will also have great advice. Gotta pick up a little from different people and see what works for you.
@Mark hmmm depends. Couple of things you can do is pre exhaust ( basically getting blood into a specific muscle) so that the following exercise you will feel it in the lagging muscle. For example my chest and back are by biggest best parts so say when I go to hit back I can hit some biceps first to get them more involved in back movements. Or warm them up. I can use a underhand grip on some back movements as well to get the biceps more involved as well. I won't do any isolation movements for chest but I can go a step further and pre exhaust my triceps before hitting chest so that my triceps take on more of the load. Or delts. Depends on the weak link or what you want to focus on. I wouldn't worry about that until you build some overall mass though. I would stick with the basic movements and focus on slowly adding more weight to the bar or in your case dumbells. Benching, rowing, shoulder pressing, squat and deadlift variants and some arms at the end. Once you start stalling and hit a wall on weight and mass gain then you can start worrying about splitting it up and doing some methods of intensity. I would keep it simple to start and feel the muscles working and build a connection with the weights. It sounds confusing for some but you will know what I mean and it comes naturally.
@Mark you can workout as many days as you want as long as you're recovering well and not getting weaker. It's impossible for me to know how you recover tho.
Simple train each body part twice a week and give each body 3 days to recover between each session that should be plenty for most people. Poor recovery will see you hit a serious plateau.
Yea but the sand paper on the skin is bad bc the blood leaves but with a muscle the blood stays in the area that is stressed so one might say that more stress more frequently = more blood flow in those areas.
@Tony you think so !? If you listen to your body , dont take steroids that make you go against your limitations, and just lift seldom , I think you'll do fine !
Over training doesnt exist, its more like not getting enough rest. Thats how it should be explained, ask every beginner and they say they dont wanna over do it or over train, even after years of lifting they have that mentality. So they dont push at all
One question though: if I train intensively everyday, like 6 days a week, NOT till the point of failure but about to reach failure, do like MAXIMUM 5 reps for 3 sets, and AT MOST for 15 minutes including rest periods, will this process make you stronger as well? I ask because I wonder about those workers who do manual jobs, at least 8 hrs a day, lifting weight, squeezing tools, etc.! Certainly these people do not need to go to the gym for strength; perhaps to be more in shape, to loose some fat; some may be muscular, others may be just big in size, so there are a lot of differences. But doing something for many hours on a daily basis WILL impact the body, so I'm trying to mimic that level of stress for both endurance, strength and some muscle growth. But I'm asking you experts what does this "little on a daily basis" do on the body.
if I had an office job, but one thing I had to do each day was lift a very heavy box up onto a top shelf. And, the lift was broke for a month so i had to take the stairs to the 6th floor.. initially I couldn’t lift the box so I’d have to empty it and make 6 movements initially to put the contents on the shelf. After 2 weeks I could make 2 movements, after a months I can safely lift the box in one go. Initially, I’d be tired taking the stairs. After a month I might find I can go up to the 10th floor without feeling tired. Basically, one small task creates a change by repeating it.. there is a point of diminishing returns to effort where the work put in creates less change.. and then there is a point of unadaptivity ie the moment when the body can’t adapt and breaks. The question is really “what do I need to do to optimise the realisation of my goal?”
I love HIT but you need a partner . A good one ,so the other way to put the right stress is to incorporate other training strategies that are not in line with HIT unfortunately
Suuuureee buddy. I'll debunk what he's saying about "putting stress on the muscle it isn't use to". Calves, I have pounded them to the ground even followed HIS Calves program. No growth at all. Follow someone like Lee Priest and Ben who have way bigger calves. Preaching about high reps WITH tension. Calves finally budged and still are. Not everything he is saying is right. I trained them everyday and ate like a horse. Overtraining happens but not even with his program. I'm talking sets and sets and reps. Not this shit. I remember having a training partner. I worked my legs so hard that I couldn't stand up period. I threw up and felt like shit. Legs barely grew. I do high reps failure and FREQUENCY with a lot of calories and nutrtion and my legs are growing 10xtimes better AND more detail. Some like him work on low volune but some like me. NO. It WONT work.
Yeah because calves some people have fat deposited there. If you don’t have that deposit you’re not gonna have hella huge calves. All you can do is tone them up.
@@oni280893 So you're saying you have huge muscles there needs to be more fat cells... I can 100% bs. My shoulders barely have fat ever and are my best body part.
1fes but calves are different to shoulders and that even being said everyone is different and will build at different speeds....if you have very lean calves chances are you’re not gonna get super big calves why because genetically you never really had that head start to begin with...I’m being realistic. But yeah I fully agree not everybody’s workouts work for everyone.
@@oni280893 Fair enough. And yes see what works for you not Dorian telling you what's what. Vice Taylor is another monster with biggee calves and arms and quads and shoulder width than Dorian. The guy litterly use 15 pound dumbbells and very light weights to grow. Even I couldn't grow from that but Vince can. That's the point we are ALL different. For calves, I guess? When I started my calves were 15 once I stepped foot in the gym. So idk what to tell you there. That's small especially for a 6'3 person. But litterly I focused on them after I noitced they wouldn't grow. For a whole 4 months. I ate slept and trained calves only being in a surplus and made sure my cardio was brutal to burn the calories while eating in a huge surplus it really ia different than just being in a surplus. In 4 months I gained 3 whole inches. Now my calves are 18s. And the connection I have for them is insane. Just walking and my feet and calves are extremely sore. Just walking they get pumped to 19s easily. All I did btw is 10 sets of 100 calves standing raises on an incline steeper. Everyday and when at days my calves weren't pumping very well I upped the calories even more on rest days. Never had a schdule on rest days. At times I would train them 10 times in a row and at times 4 times depending on the pump if it goes worse then I know the blood flow is weak. That simple and I know they can be even bigger than that.
It's their nervous system and by extension their immune system that need the extra time off. When I stopped taking my working sets to absolute failure (leaving like 1-1/2 rep in the tank) I felt much better and almost never caught a cold again.
@Old Skool Bodybuilding Routines The only reason yates didnt win more was because of an injury. they're both good but if it was Arnold vs Yates then Dorian would win in size, symetry, and conditioning
And there are always those idiots who say: "No way if you want you muscle's to grow, you have to train every muscle group 2-3 times a week, maybe even more".
@@ricktunnissen3407 You didn't get anything. The muscle grows when it rests not when you train it. You need at least a week for the muscles to recover. Every pro bodybuilder will tell you that. You gave to train high volume. 6-8 reps, 20 sets to make your muscles grow. Pick heavy weights, stop with the 15 reps shit.
@@Мирич-з4е You're either a troll or incredibly uneducated. m.ua-cam.com/video/R7b5hOWfwdc/v-deo.html Go to 1:16 Don't listen to pro bodybuilders, they only know how to diet and blast chemicals.
@@ricktunnissen3407 I'm talking from a personal experience. I trained every muscle group 2 times a week and I was growing VERY slow. As soon as I switched to heavy training and training every muscle group ones a week, I started gwroing like a MF. And it's about time for people to learn that bodybuiding is a genetic sport. if you have shit genetics, no matter how much roids you put in your body you'll never grow more than your limitations. Now you watch this: ua-cam.com/video/0jWVA1R2BvY/v-deo.html&t Also you're trying to tell me that bodybuilders don't know shit about muscle growth?! 🤣 You're very delusional!
@@Мирич-з4е Jesus christ you're dumb. You switched to heavy weight and once a week frequency, than how could you possibly say that once a week training is more effective? How do you know you didn't grow DESPITE low frequency because you started using heavy weight? Also, according to you, bodybuilding is a genetic sport. I agree. So by definition the pros don't always know what they are talking about because they can train like shit and still look like that because of genetics and drugs. Lastly, how does that video prove anything? I agree with you that high volume is good, we're talking about frequency here. The only difference is how you divide the workload over the week. If 2 people (A and B) did identical weekly volume, but A trains once a week and B trains 3 times a week, B will make better gains.
no one over trains unless you're that guy who runs for 3 hours then goes to the gym and tries to hit every machine, and I'm willing to bet no one reading this comment is that guy
The second part of the metaphor at the end is if you go back with the sandpaper every day and the skin doesn't heal it just keeps getting worse
Exactly! Overtraining is a big issue. You need time to heal, especially if you train hard - HIT style.
Sounds like your talking about the person illegaly controlling my phone and my life 🤔
@@DorianYatesNutrition with all due respect,...both hit and volume training can cause over training, ... but volume training is probably something u should be more careful of or can cause it more easily in my opinion.
He kinda explained it with that analogy.
@@DorianYatesNutrition stfu
Wow genius, did you figure that out all by yourself? 🙄
To be honest i find it hard to not overtrain, training is the only time when i feel at peace.
Then you're not training hard enough during your sessions
@@jackstorm777 I train past failure and i still love being in the gym
How does one train past failure? @@Kamil_Srnka
if you've been training past failure long enough you'll know that eventually your enture nervous system feels on fire and you should deload or even pause fully for a week@@Kamil_Srnka
@@jackstorm777 Oh trust me, I train very hard and intensely. I had to tone down my intensity and volume because I was very sore after every session. it's just that I love training.
Dorian knows a lot about overtraining and his many injuries and surgeries are a testament to that fact.
Hard, if not impossible, to reach the highest level in professional bodybuilding and not have injuries surely - whatever your training method.
@@andrewcheatle4691 I completely agree. Lesson: if you're not competing for an Olympia title, DO NOT train like Dorian.
@@RichardWilliams-sn7tt
Fair enough!
His injuries were not from overtraining, they were from going to hard and heavy precomp in a depleted dried out state.
@@xanthromera you don't even realize that you just agreed with me.
This guy looks like he could be successful in bodybuilding, he should try going pro
Lmao
Are you stupid? He won the olympia 4 times in the 90s look him up
F AD holy shit really? Woooow thats insane, its almost like we were joking
@@BaoPham2 Ha. Got you. Take this r/woooosh deep inside. Deeeep inside you. Take it!
F AD ah yes, because your tone definitely made it look like you were joking?
Many peoples are on overtraining for high set and reps but undertrained for intensity and quality. Dorian created the perfect mix on training,diet and recover. Holy Bible 🙏🏻🙏🏻🙏🏻
I’d say most people UNDER train or train just enough.
it's the recovery that blows!
He’s talking about professionals I think
I had the same problem dorian yates was talking about....I trained so hard in the gym i got hospitalized with Rhabdomyolysis, cause of the severe muscle damage i was putting my body through...
@@justinnaarden9290 Damn brother I've never heard of something like that, sounds crazy! Hope you're feeling better now ✌
Yeah most of people are drawn in by the diet and proper rest propaganda that they neglect the training.if you have decent diet and rest,your training becomes 90% of priority..push that limits
I'd say people do too much fluff work that's low quality and not useful but still impacts recovery. Something like beginners doing 5 sets of cable flyes, seems unnecessary. I find Dorian's training style (HIT training aka low volume high intensity, every set taken to failure with tight form) to be extremely effective, yet whenever I suggest this, the response is always "I don't think I could grow with just one or two sets" or "I wouldn't feel like I have trained". Goes to show how shitty their intensity is. It's better to do just enough, recover and come back stronger and to keep this up for months and months, than to do more sets than needed and burn yourself out after 6 weeks/get injured.
Dorian is the ultimate!!
When he speaks, you listen!
Damn ! Right!
At 42, full body w/o 2-3 a week, 1 set to failure on the major lifts has me still making gains. Wasted first 15 years of training doing bro splits 5 days a week where I fried myself!
Overtraining is very real. Don't let anyone tell you that it isn't. Most people just don't have the testicular fortitude to push themselves that far. Hell I don't. No amount of food and sleep will help if you break your muscles down to the point they start deteriorating.
Hard to go to the edge without a workout partner that’s knows his shit like you do.
Listed to Yates tried his blood and guts routine and realised that iv Been overtraining for a very long time. Made more size/strength gains in 6 weeks than I have in 12 months.
Everybody is different, but it appears high volume isn’t for me (natty)
Lo MAS UN LUJO
i'm training 4 days a week, back to back in a row because of my job, and especially after heavy deadlift my nervous system is so fried that i can barely sleep ad night and i feel like shit the day after so, recovery is really a thing.
Should probably add a deload in your routine if your sleep is affected by it
@@trainingislove6581 yeah i was planning a week off but it's not easy since i'm addicted, and every session i skip i feel i'm losing gains. lol
@@ilteschio8244 no worries, im doing a deload every 5th week and i dont feel like im missing gains :)
Thats just something the muscles need if you are natural
@@trainingislove6581 whats a deload???
@Harrison McKenzie thanks for the reply and wisdom, been wondering why I just seem to be "out of it" in the gym lately. Definetly need a break.
Im taking a week off now. My strength was fine but I just dont feel like my body is at 100%. Felt a slight twinge here or there so its time.
@Dan Ramirez your welcome Rodriguez.
@Dan Ramirez hey did you say he was taking a week off man? I heard something about that
Dam, I thought you WEREN'T taking a week off. All this time I thought you were training.
This is true especially for natural lifters
"Im a pussy and i cant train hard"
I'd like to see you tell that to Dorian Yates. In fact how many Olympians have you won mr youtube commentor?
Lit
The Warrior man taught me there is no overtraining. If you love it enough, you don't overtrain, you *train over*
💪❤️💪
The problem with overworking is that it over taxes the nervous system once that happens ur not making any gains
So directly hit a bodypart once a week or twice,they say 100% repair is acheived after 48-72 hours,but with my chest and quads that is not the case..The pain is mostly gone but my strength is not 100%...I need 5 days for chest and 6 for legs and im not natural.
It’s possible you are doing too much volume, 20 sets per week per muscle group is the max you should be going. Also possible you are new to lifting and your body is still adapting?
@@finnhealy9028 i do 30 sets for chest a week ,same with legs,time to dial it back,ive been getting sick alot and was starting to think it was from my cns being butchered..
@@brettjackman6901 good decision. 20 sets per muscle per week is the most you should be doing an effective range is 10-20 sets per week. obviously there are multiple muscles in the legs tho so you can have more than 20 if some of them are isolation movements.
@@finnhealy9028 i dont count calves as part of my leg workouts.Biceps I only train directly once a week,they get enough on chest days.Back also once a week.My chest and legs need bringing up so thats why the 30 sets per week.Ive been rundown like a mofo for 2 months.
It takes me atleast 5 days to recover fully from hitting legs. By the time I hit legs for the 2nd time a week my legs are still sore.
Legend💯
Damn! Right!
Would also like to add that sure sometimes a muscle may feel fine but joints, connective tissue and the nervous system need to be taken into account as well. Say your back or chest isn't sore anymore and you feel like you could hit them then when you do you're just not feeling it or your strength isn't there. A muscle if hit hard shouldn't be trained more than 2 times a week. I know some say twice but for me I can only for a short period. I start to feel run down and loss strength. Anything less than once a week is a bit ridiculous though. Everyone is different tho. I blow up when I train a muscle once a week. Some will trash once a week and say it doesn't work. I ignore that because I'm not them. I may cut volume in half sometimes and hit something smaller twice a week. Like rear delts. Not for muscle purpose but because I have had shoulder issues so I take it easy on them and know my body and limits for whatever part is trained. My arms get smaller if I train them more than once a week. I've always noticed that. Some say it doesn't work but I beg to differ. I don't train crazy intensely like yates not even close. But I lean toward hitting stuff hard and no need to add nonsense. Get out eat and grow.
@Mark it's okay to splurge. You're human. Unless you're trying to be a pro bodybuilder or enter a physique contest it's no biggie. Monday thru Friday everyday? That's a lot if you're not taking steroids. Since you're just getting your feet wet and starting there's no need to do a crazy split. No need to hit chest one day back one day arms another day. That will come in time. In the beginning you're not hitting muscles with enough weight and intensity to be using a split like that. Doesn't mean you have to train full body either. I would start with a 3 day split doing upper body one day lower the next. Obviously one week it would 2 upper and one lower workout. The following week would be 2 lower and one upper body workout. After a little time maybe you split it up a bit more. There's no right or wrong way per say but to start at least you shouldn't be working out that much. You will never have to workout 5 days a week anyway unless you're on drugs. I mean with weights at least. The basic movements are important. Don't waste time early on at least on too many isolation exercises. You want to hit more than chest and arms too. A good example would be one day do chest, shoulders and triceps next time do back and biceps and pulling movements and have a day for legs as well. Can split it up however you want and what feels right for you. Has to make sense tho of course. That will come tho. Two days ago my workout was ramp up on bench so that means I warmed up to my working weight and cranked out two sets with that. I obviously did more sets but it was really to get my joints and body ready for the real weight. I then went on to incline for working sets. I'm working out at home so I keep it simple. I then did an overhead press and then did some side and rear delts. Don't need as much volume as you think either. Especially with those ramp up sets I've done earlier. I then finished off with some triceps. Doesn't mean you follow that split but that's what I do. I sometimes do upper lower if life gets crazy. I'm not looking to be a pro bodybuilder or anything crazy. Just love lifting and being a bigger guy. Something I've always loved. To simplify I would eat good most of the time, eat your protein, sleep good. Sounds silly but sleep is huge and you will learn fast especially if you train hard. Recover. Not need to hit stuff often. You can in the beginning but once you get stronger and can really hit it hard you won't be able to train a muscle more than 1.5 times a week on average. Anything less than once tho is ridiculous as well. Train with a sound amount of sets/volume. Use the basics. They work and always will. Bench and dumbells like you have will be good. Do your presses. Chest, shoulders. Then finish off with lateral movement and don't neglect read delts. Just even for shoulder health reasons. Hit your back. Rowing is important. Legs you can do dumbell squats. Easier to do front squats if you use dumbells. You can do db stiff legged deadlifts to hit the hamstrings too. Other stuff of course but trying to not go any longer here. And of course arms as well. Very long I know. I hope I didn't confuse you. I confused myself and have no clue what I even said at this point lol. Ask away. If you need specifics. Always willing to help someone. Others will too along the way. Other people will also have great advice. Gotta pick up a little from different people and see what works for you.
@Mark hmmm depends. Couple of things you can do is pre exhaust ( basically getting blood into a specific muscle) so that the following exercise you will feel it in the lagging muscle. For example my chest and back are by biggest best parts so say when I go to hit back I can hit some biceps first to get them more involved in back movements. Or warm them up. I can use a underhand grip on some back movements as well to get the biceps more involved as well. I won't do any isolation movements for chest but I can go a step further and pre exhaust my triceps before hitting chest so that my triceps take on more of the load. Or delts. Depends on the weak link or what you want to focus on. I wouldn't worry about that until you build some overall mass though. I would stick with the basic movements and focus on slowly adding more weight to the bar or in your case dumbells. Benching, rowing, shoulder pressing, squat and deadlift variants and some arms at the end. Once you start stalling and hit a wall on weight and mass gain then you can start worrying about splitting it up and doing some methods of intensity. I would keep it simple to start and feel the muscles working and build a connection with the weights. It sounds confusing for some but you will know what I mean and it comes naturally.
@Mark you can workout as many days as you want as long as you're recovering well and not getting weaker. It's impossible for me to know how you recover tho.
Simple train each body part twice a week and give each body 3 days to recover between each session that should be plenty for most people. Poor recovery will see you hit a serious plateau.
Same here. 3 full days off (or more) each muscle. Takes many years I feel to learn what your specific body can handle
Name of the music ?
Sounds familiar
Never seen Dorian train with dumbbells
He should bring out a brand of proteins and supplements I’d buy em
Yea but the sand paper on the skin is bad bc the blood leaves but with a muscle the blood stays in the area that is stressed so one might say that more stress more frequently = more blood flow in those areas.
The black ops 3 music 💀
What grit?
Apparently everyone’s an expert
Good theory
Facts
@Tony you think so !? If you listen to your body , dont take steroids that make you go against your limitations, and just lift seldom , I think you'll do fine !
Yeah and nobody hardly trains this way , wtf! lol.
Over training doesnt exist, its more like not getting enough rest. Thats how it should be explained, ask every beginner and they say they dont wanna over do it or over train, even after years of lifting they have that mentality. So they dont push at all
You're right. Not over training but under recovering. With enough recovery you can recover from every non-moronic workout.
There is still a limit to how much work you can recover from
Remember when Rich Piana said over training is stupid? Where is Rich now?
Rip the GOAT for keeping it real all the time
He was also over-roiding so i don't think training alone killed him.
The roids killed him not the training lol
yeah thats because overtraining doesnt apply when your on roids
Mike mentzer teach u this?
One question though: if I train intensively everyday, like 6 days a week, NOT till the point of failure but about to reach failure, do like MAXIMUM 5 reps for 3 sets, and AT MOST for 15 minutes including rest periods, will this process make you stronger as well?
I ask because I wonder about those workers who do manual jobs, at least 8 hrs a day, lifting weight, squeezing tools, etc.! Certainly these people do not need to go to the gym for strength; perhaps to be more in shape, to loose some fat; some may be muscular, others may be just big in size, so there are a lot of differences. But doing something for many hours on a daily basis WILL impact the body, so I'm trying to mimic that level of stress for both endurance, strength and some muscle growth.
But I'm asking you experts what does this "little on a daily basis" do on the body.
if I had an office job, but one thing I had to do each day was lift a very heavy box up onto a top shelf. And, the lift was broke for a month so i had to take the stairs to the 6th floor.. initially I couldn’t lift the box so I’d have to empty it and make 6 movements initially to put the contents on the shelf. After 2 weeks I could make 2 movements, after a months I can safely lift the box in one go.
Initially, I’d be tired taking the stairs. After a month I might find I can go up to the 10th floor without feeling tired.
Basically, one small task creates a change by repeating it.. there is a point of diminishing returns to effort where the work put in creates less change.. and then there is a point of unadaptivity ie the moment when the body can’t adapt and breaks.
The question is really “what do I need to do to optimise the realisation of my goal?”
@@davidcarter3049 You are so smart!
Problem is 90% of people under train
1 time i saw a Gym from the inside.....
In a Video...
On UA-cam....
He used BO3 music 😂 oh my god
I love HIT but you need a partner .
A good one ,so the other way to put the right stress is to incorporate other training strategies that are not in line with HIT unfortunately
The intensity in gyms nowadays is shocking,5 minutes breaks between sets,talking rubbish.
Overtraining? More like overgaining
Dorian.
Its hot
It's hot? Well where do you live?
I agree it's a hot day here, just had to turn my AC on.
Let's get nasty!
What would Jason Blaha say about this subject matter?🤔
Innnnnneeeerrrrrrrr ciiiiiiiittttyyyyyyyyy
@@sash0047 Fair enough!
Who gives a fuck lol, he's some fat ass from the back ass of no where 😅
Hey Dorian. Have you tried DMT?
Probably the lowest tricep insertion I’ve ever seen
Suuuureee buddy. I'll debunk what he's saying about "putting stress on the muscle it isn't use to".
Calves, I have pounded them to the ground even followed HIS Calves program. No growth at all.
Follow someone like Lee Priest and Ben who have way bigger calves. Preaching about high reps WITH tension. Calves finally budged and still are.
Not everything he is saying is right. I trained them everyday and ate like a horse. Overtraining happens but not even with his program. I'm talking sets and sets and reps. Not this shit.
I remember having a training partner. I worked my legs so hard that I couldn't stand up period. I threw up and felt like shit. Legs barely grew.
I do high reps failure and FREQUENCY with a lot of calories and nutrtion and my legs are growing 10xtimes better AND more detail.
Some like him work on low volune but some like me. NO. It WONT work.
Yeah because calves some people have fat deposited there. If you don’t have that deposit you’re not gonna have hella huge calves. All you can do is tone them up.
@@oni280893 So you're saying you have huge muscles there needs to be more fat cells... I can 100% bs. My shoulders barely have fat ever and are my best body part.
1fes but calves are different to shoulders and that even being said everyone is different and will build at different speeds....if you have very lean calves chances are you’re not gonna get super big calves why because genetically you never really had that head start to begin with...I’m being realistic. But yeah I fully agree not everybody’s workouts work for everyone.
@@oni280893 Fair enough. And yes see what works for you not Dorian telling you what's what. Vice Taylor is another monster with biggee calves and arms and quads and shoulder width than Dorian. The guy litterly use 15 pound dumbbells and very light weights to grow. Even I couldn't grow from that but Vince can. That's the point we are ALL different.
For calves, I guess? When I started my calves were 15 once I stepped foot in the gym. So idk what to tell you there. That's small especially for a 6'3 person. But litterly I focused on them after I noitced they wouldn't grow. For a whole 4 months. I ate slept and trained calves only being in a surplus and made sure my cardio was brutal to burn the calories while eating in a huge surplus it really ia different than just being in a surplus.
In 4 months I gained 3 whole inches. Now my calves are 18s. And the connection I have for them is insane. Just walking and my feet and calves are extremely sore. Just walking they get pumped to 19s easily.
All I did btw is 10 sets of 100 calves standing raises on an incline steeper. Everyday and when at days my calves weren't pumping very well I upped the calories even more on rest days.
Never had a schdule on rest days. At times I would train them 10 times in a row and at times 4 times depending on the pump if it goes worse then I know the blood flow is weak.
That simple and I know they can be even bigger than that.
Why the fyck upload a 1 min video. Geez.
Training to failure is what causes recovery issues. If HIT was the best way to train then everyone would be doing it.
It's their nervous system and by extension their immune system that need the extra time off. When I stopped taking my working sets to absolute failure (leaving like 1-1/2 rep in the tank) I felt much better and almost never caught a cold again.
I train 5 hours a day only on arms n back n I recover after 1 day bc I m a teenager n young I recover fast
You’re gonna get injured fast bro
According to dorian and the science of hypertrophy arnold schwarzenneger over trained a lot
and arnold looked like shit compared to dorian
Old Skool Bodybuilding Routines they didn’t compete against eachother ?😂
@Old Skool Bodybuilding Routines The only reason yates didnt win more was because of an injury. they're both good but if it was Arnold vs Yates then Dorian would win in size, symetry, and conditioning
Arnold recovered from whatever he did. Someone like Tom Platz tried training like Arnold and couldn't.
his shoulders with out synthol 0:06
Maybe overtraining was a big thing for this guy and his buddies but Ive never seen anyone ever actually gone too far IRL XD
And there are always those idiots who say: "No way if you want you muscle's to grow, you have to train every muscle group 2-3 times a week, maybe even more".
Higher frequency does not mean higher stress dummy
@@ricktunnissen3407 You didn't get anything. The muscle grows when it rests not when you train it. You need at least a week for the muscles to recover. Every pro bodybuilder will tell you that. You gave to train high volume. 6-8 reps, 20 sets to make your muscles grow. Pick heavy weights, stop with the 15 reps shit.
@@Мирич-з4е You're either a troll or incredibly uneducated.
m.ua-cam.com/video/R7b5hOWfwdc/v-deo.html
Go to 1:16
Don't listen to pro bodybuilders, they only know how to diet and blast chemicals.
@@ricktunnissen3407 I'm talking from a personal experience. I trained every muscle group 2 times a week and I was growing VERY slow. As soon as I switched to heavy training and training every muscle group ones a week, I started gwroing like a MF. And it's about time for people to learn that bodybuiding is a genetic sport. if you have shit genetics, no matter how much roids you put in your body you'll never grow more than your limitations.
Now you watch this:
ua-cam.com/video/0jWVA1R2BvY/v-deo.html&t
Also you're trying to tell me that bodybuilders don't know shit about muscle growth?! 🤣 You're very delusional!
@@Мирич-з4е Jesus christ you're dumb. You switched to heavy weight and once a week frequency, than how could you possibly say that once a week training is more effective? How do you know you didn't grow DESPITE low frequency because you started using heavy weight? Also, according to you, bodybuilding is a genetic sport. I agree. So by definition the pros don't always know what they are talking about because they can train like shit and still look like that because of genetics and drugs. Lastly, how does that video prove anything? I agree with you that high volume is good, we're talking about frequency here. The only difference is how you divide the workload over the week. If 2 people (A and B) did identical weekly volume, but A trains once a week and B trains 3 times a week, B will make better gains.
no one over trains unless you're that guy who runs for 3 hours then goes to the gym and tries to hit every machine, and I'm willing to bet no one reading this comment is that guy
Rubbish. You can overtrain by simply not giving your muscles enough time to recover
But Rich said there's no such thing asi overtraining. Dorian you are probably under eating or under sleeping
That guy had no speed limit, drug limit, training limit. No ceiling. RIP.
8 hour arm workout bro! CURLS FOR THE GIRLS. Or girl.
@@Giants-ky4zz goddammit.
how can he overtrain when he is juicing
If you’re not competing don’t train like Dorian used to.. not worth the risk tbh
Many many people have disproven this myth
Who has disproved the idea that if you don’t recover between substantial workouts you’ll either stagnate or regress?