How to BUILD A BIGGER CHEST WITH DORIAN YATES
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- Опубліковано 19 жов 2024
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We all want a bigger chest? well who better to learn from than Six Time Mr Olympia Dorian Yates!
In this video we run through a full workout on how to build a bigger chest with dorian yates
We trained at the awesome m13 gym in Marbella that is superb, a definite must, we also discuss his developments with DY nutrition and the plans for the future!
If your serious about your chest training, this is a must!
If you havent i would also suggest checking out dorian yates interview on london real, in which he discusses life and his the dorian yates injury at the end of his career
The Workout:
Warm Up Banded mobility work to open up the shoulders and chest
Exercise 1 Decline Bench
Set 1: Warm up 6-8 reps (~50% intensity)
Set 2: Working set 8-10 reps (70-90% intensity)
Set 3: Push to concentric and eccentric failure 8+ reps (100% intensity) and then drop set
Exercise 2 Hammer Flat Press
Set 1: Warm up 6-8 reps (~50% intensity)
Set 2: Working set 8-10 reps (70-90% intensity)
Set 3: Push to concentric and eccentric failure 8+ reps (100% intensity) - forced negatives!
Exercise 3 DB Fly Bent Arm
Set 1: Warm up 8-10 reps (~70% intensity)
Set 2: Working set 8-10 reps (70-90% intensity)
Set 3: Push to concentric and eccentric failure 10+ reps (100% intensity) Forced negatives
Exercise 4 DB Front Raise Alternating
Set 1: Working set 8-10 reps (70-90% intensity)
Set 2: Working set 8-10 reps (70-90% intensity)
Set 3: Push to concentric failure 10+ reps (100% intensity)
Exercise 5 DB Lateral Side Raise
Set 1: Working set 8-10 reps (70-90% intensity)
Set 2: Working set 8-10 reps (70-90% intensity)
Set 3: Push to concentric and eccentric failure 10+ reps (100% intensity) Then Forced negatives
Exercise 6 Cable Side Raise
Set 1: Warm up 8-10 reps (~70% intensity)
Set 2: Working set 10-12 reps (70-90% intensity)
Set 3: Push to concentric failure 12+ reps (100% intensity) - with 2 forced reps until you have nothing!
Exercise 7 Ez Bar Tricep Pushdown
Set 1: Warm up 6-8 reps (~70% intensity)
Set 2: Working set 8-10 reps (70-90% intensity)
Set 3: Push to failure then forced reps + reps (100% intensity)
Exercise 8 Ez Bar Skull Crushers behind the headSet
1: Warm up 6-8 reps (~70% intensity)
Set 2: Working set 8-10 reps (70-90% intensity)
Set 3: Push to failure then forced reps + reps (100% intensity)
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No one trained like Dorian but what a privilege to train with him.
100% it was an honour
I've been training for 20 plus years and as I've gotten older...your warmup is KEY!I get to the gym early and stretching and doing light yet focused warmup sets will help you not only prevent injury, but get your blood flowing and get that mind muscle connection.
100% ageee
Yates is amazingly humble for being one if not the greatest. No one was smarter or worked harder than him. LEGEND !!!
100% his mindset is incredible too!
shannon rouse Dorian uses dmt all the time. He’s defiantly woke
Matt Eaton Dorian’s pretty much tried it all
Lol
I don’t think it matters as I could take anything he took and may get a good physique but bet nothing like Dorian had
shannon rouse agreed mate! Neither could I! The ability to push yourself to another level is a different kettle of fish!
So when they did chest fly movement, noticed how homeboy grabbed the heavier weights, and immediately touched em cause the weight was too heavy and his natural reaction was to relieve the tension. Dorian immediately corrected him, showed the proper way to get the most out of the exercise, and dude had only a few proper reps in him. I love that, Yates always preaches about leaving you ego out of the lifts. One of the many reasons he’s a legend
what a gentleman Mr. Dorian is ! he is so humble. Respect and love for him
I love when Yates is just lightly touching he's upper chest as he's doing his reps, He's giving him that mind to muscle connection.
you know it bro
He's telling the guy to hit a certain tendon in the sternum there with the bar. I couldn't make it out completely.
DORIAN YATES! The ZEN MASTER! He never strokes his client's egos! Just the straight truth by example! AMAZING! Goodman Charlie Johnson! Thx for sharing these videos brother!
tom k pleasure my man! Hope you enjoy the rest of the videos? And drop a subscribe x
Love the dynamic warmup part, really important to prevent injuries
yes he admits. himself he would have had less injuries. if he had done this!
What amazes me is that Dorians form is always impeccable. Just incredible.
Definitely on my bucket list a session with the shadow!!! Awesome
When someone like Dorian Yates is dropping knowledge nuggets, at least turn the music off or down. Cannot hear much of what they are saying.
sadly its not my gym so I cant control the music but I do agree sir
@@charliejohnson-cjcoachingt500 Ah well. No problem. Thanks for the reply👍
i wish i had my own Dorian Yates who just followed me around all day telling me what to do
Must develop the yates app
You do. Everyone does. You just gotta find that version of yourself.
Him and Leroy Davis lol.
I'm sure if you wanted to spend 10's of thousands of dollars you could.
Yelling*
Absolutely love the warm up routine. It seems to me Dorian incorporate some yoga technique to warm up and prevent injuries.
I really enjoyed this video Dorian is just pure class he is the scientist in this field.
He is a legend
He truly is you look good to bro keep em coming
Absolutely love these Yates videos. Really enjoyed it and learned from it
glad it helped! have you checked out my other videos with him
@@charliejohnson-cjcoachingt500 hell yeah I have. Even though I'm not a body builder....I'm a huge fan Dorian and listen to alot of what he advises
The legend Dorian Yates ! Its great to watch this video.
yer hers a hero
Good video. Love dorians training methods . number one
He’s the king! Started a whole new style of training
Hi... cant find the 2nd day pull workout with dorian yates... appreciate if you could upload it...
Great workout video... learnt alot..!
Thanks
Hope you guys enjoy the video! The full workout is in the summary for you to try, if you havent i would also checkout my Back Training session with him also, thats another great video!
What gym was it mate? Is that the only gym he trains from over there i know the one he was involved in had some problems in the end.
andy holden that’s m13 yes bud that’s the gym he’s based at
Charlie Johnson cheers pal 👌🏻 keep up the good work I’m that way in July so gonna give it a go 👌🏻👍
andy holden drop me a message then bud if you fancy training ?
Charlie Johnson yes bud sounds good to me !! 100% be up for a train 👌🏻👌🏻
Dorian is a genius when it comes to muscle building would love to train with him.
you can, see his website
Good video Charlie. Dorian yates is great alotogether
thank you sir :)
Awesome video. I struggle to grow my chest as I have rotator cuff issues but I’m gonna do this workout in the morning. Keep up the great content!
Thanks Dave give it ago! I also have a back workout with him which is a great watch! What was your favourite part of the video
I just think the fact your learning off him. To many meat heads I know think they know it all!
I’m a sponge I want to learn from
Everyone, no one knows everything, and I am open minded to everyone’s opinion, my goal is to be the best trainer out their so I need to learn from the best :)
@@charliejohnson-cjcoachingt500
It's great that you have an open mind. Nowadays I see guys lifting heavy 1-5 rep range with no physique. Just strength but no muscularity. Ego lifting has taken them over✌✌🏋🏋
@@gtm5650 100% mate, the moment you think you know everything you know nothing, for me personally anything less than 5/6 reps is a waste of time, even powerlifters will never do 1/2 reps unless its a comp, risk of injury is too high for minimal real benefit!
Dorian Yates I wish you luck on your supplement company...you deserve the best after all your hard work, because you were the best!
he is the real master of old school bodybuilding!
@DEVON LARRAT shut up son of a bitch
Angel Fajardo
Nah Lee Haney was the best closely followed by Ronnie “nothing but a peanut” Coleman!
DEVON LARRAT lol
Dorion Yates = Fucking legend (Hit) training all the way for me.
12:50 Chest Flys. 14:25 Front Raises(Shoulder Width)
Awesome! You got to train with a Legend. 😎🔥
yes sir he's a G
If you ever interview him again please use a mic, it was hard to hear what he was saying above the music in the background. That being said, Dorian is the man and I've just purchased his Creatine, and Game Changer Mass in his Shadowline nutrition range. Beast Mode = On 💪
I couldn't hear a damn thing either. Plus, the camera man needs to be fired for missing all kinds of key infor. He/she would have gotten a DUI from the cops since they couldn't keep from shaking for two seconds.
Love Dorian man Legendary bodybuilder glad to see train with the LEGEND 💪
hes a G mate, super nice guy!
getting to train with a LEGEND of infinite proportions....my jaw dropped Charlie.....wow, just wow
Yes it was awesome kevin! checkout my other video with him, hes a super nice guy too :)
@@charliejohnson-cjcoachingt500 I've heard this from others. He is a man of immense stature yet will to chat & share with regular folks - like you do...you're a champion yet still chat with me....
Bamboo Training who hasn’t at that level🤔
@Bamboo Training in the IFBB it's not cheating.....there is no drug testing,
@@mrbicycle7735 the thing is he's wrong, there is no drug testing in the IFBB or in the NPC in the states.....so you go into those contests eyes wide open, there is no testing and it's not cheating because everyone can do it
So Charlie you done some shoulders and triceps during chest didn’t you do tricep extensions and also no dumbbell shoulder press???
I got a question pls? So no flat bench press needed?
Great!👍 I have a question: if i don't have bench press, can i train bridge floor press instead of decline bench press? Thanks!
Watching this legend getting old really breaks my heart !!
Time catches up with everyone
bro this has got to be by far your best video i really enjoyed the training and the talk towards the end very both humble people
Glad to hear you enjoyed it! What was your favourite part?
Thank you for this gem of knowledge and seeing you go throw Dorian's training approach. Just a recommendation, it would of been better for us, if there was a way you and Dorian could have worn a mic through the workout.
Next time sir
@@charliejohnson-cjcoachingt500 Awesome looking forward to the future of your channel.
How many warm up sets and intense sets per excercise did he have you do ?
2 warms ups, 2 working sets
Have implemented elements of these sessions into your own workouts? If so, what elements are these? Kind regards
some of the warm up principles I found great, I personally prefer slightly more volume and accuracy with my approach than brute force though if that makes sense
Charlie Johnson how much Volume and what Split Are you working with yourself?
Thank you for this Great Video 💪🏽 so much New learnings 💯
you're most welcome!
great vid, dorian is the man... how long of a rest period did he advise between those intense sets?
Thanks
2-3 mins just enough to get your breathe back
I think the most shocking part for people is seeing the transformation of dorian. I mean we all remember him as a 300lb bull. To see him in the condition he is in now i think is strange to them....i like the fact at this point in his life he is focusing on just being healthy...seeing your heros suffer like ronnie Coleman just sucks....
agree mate, it shows his wisdom that he doesnt have an ego and doesnt care about being 300lbs anymore
Master class!!! My respects!!! Regards!!!
hes a G
35 years hardcore training and Dorian is the ONLY bodybuilder ever listened to. The MASTER!!!!!!!!!! 🙇. (Transition into YOGA soon!)
He is a legend
8:33 Dorian: what fuk this guy is doing? KKKKKKKKK LOVE U DORIAN
How much for dorian coaching?
Legendary mate💪
Cheers bud
can you please explain the reason for doing the band work and yoga move at the beginning of the video?
Stabilise and mobilise
@@charliejohnson-cjcoachingt500 how did you get so flexible? I'm unable to extend my arms out that far
Awesome! Congrats! I was surprised to see the drop sets, didn't think dorian usually advocated them? Also surprised to see he had you do shoulders with chest. I think chest he usually advocates pairing biceps? Awesome vid though
Thank you sir hope you enjoyed it!
Thanks for a great video👍
Great PUSH training😄
Thank you bro
the goat of bodybuilding 😉
Hmm🤔 first bench exercise is not according to Dorians HIT principle. Just 4 reps instead of 6-8 and 2 working sets instead of 1 climax set. Was that on purpose or has he changed his views about hit?
What an honour!
Was incredible mate
Charlie Johnson Simple methods but brutal!
No presses for shoulders?
We did lots of pressing already for chest
Charlie how much does it cost to train with Dorian?
Dorian's website says it's $750. per hour.
damn.. looks like i'll stick to the videos
What a RIP off
this is the best way to do flyes....overload on the chest, stress off the shoulders.
You know it dorians the man
How steep was the decline bench?
Please do a video for beginners
It is on the list, though all of these exercises if followed properly can be done by beginners.
Problem here is that on the working set of chest flys, it becomes a press instead of a stretch
How about a leg workout ?
I already have that check on my channel :)
.
Very effective stretch at @2:18
Thank you man!
You gotta learn that UA-cam algorithm brotha. It's disrespectful how little subs and views you get.
Thanks for the advice bro
140 for 4 on a decline I respect that
thank you bud
10:03 Almost as if he got possessed 😂
Anybody knows what does Dorian says at 13:50 ??
10:04 how that morning stretch hits
Love Dorian. One thing I don't understand about his reasoning is he on one hand refers to Arthur Jones as a genius and built a lot of his training methods off of his recommendations and yet also says that he'd only take advice from people who have been there and done that.
Contradictory I agree
Respect to Legendary Dorian Yates.
nice vlog and great information
Thank you mate! What was your favourite part? You should check out the back video I did with him
Charlie Johnson there was no specific part from the beginning to the end was a great content apart from the noise in the gym
Dorian Yates the king 💪🏻
Getting trained by the shadow once in a lifetime experience
100%
Liked and leaving a comment for the informative vid and for really giving it your all on those bench sets. much respect.
Thank you appreciate it
14:35 I think he got back into it for a sec 😂
the shadow always some mystery around him 👍
10000%
So, one can also do shoulders after a chest workout? In my case or maybe most cases, they are worked separately in different days.
Yes you can do both on the same day as there is a lot of crossover
@@charliejohnson-cjcoachingt500 Thank you bro! Im gonna try this routine soon, looks it rocks!!! How was it for you to train with the master of masters Dorian Yates?????
My chest warmup routine is just an endless set with an empty barbell lol
I had a dream where Dorian was at gym with me, and I was benching 400 pounds for reps... Maybe one day.
Yates ..the gentleman Training
The legend
Is it chest or shoulders?
very interesting
Helpful?
Great video! Hi Charlie, did Dorian explain why he included shoulder exercises on chest day? Thanks and keep up the awesome content!
Hey bud
mainly because the shoulders get trained heavily when doing any type of pressing so logically makes sense to add them in here!
Poor guy burned out early trying to impress DY with the 315 Decline LOL
Lol it wasn’t my suggestion he pushed me into it, you don’t say no to Dorian 🤣
yates must be amused at the level of preparedness of today's fitness athletes
Sarvesh Chadha what do you mean by this?
@@charliejohnson-cjcoachingt500 pleasantly happy i meant, the knowledge and keenness to learn of you guys who are the new faces of bodybuilding
@@SCGRAPHY yeah you are my man... these fitnessguys, even that dorian said that he wants to get distance to theses guys though, are now making personal trainings with him everywhere on UA-cam...
The 'Lion' training a cub.
At least it’s a cub willing to learn....
@@charliejohnson-cjcoachingt500 Agreed and I'm quite jealous- to be trained by a Legend. (The Lion).
@@charliejohnson-cjcoachingt500 Lion* that's willing to learn, you have an impressive build and you're still willing to listen which is rare. You may not be Dorian yet, but you're already closer than a lot of people physically and mentally.
How much does he charge for these sessions?
@J W here comes the asshole
Was £150 a person in the UK.
never gonna give you up
20:00 that buckle on the cable is def an OSHA hazard wth
Lol
How good would it be to have Dorian as a training partner, you couldn't fail to improve, he wouldn't let you.
never seen dorian doing drop set in his prime 😮
The reason we don't warm up is at young age it's not cool, or, it's "a waist of time." And of course everyone is in a bloody rush all the time.
And will start the warmups when it starts to hurt
Great video, think I'd be scared to train with dorian haha.
First time I was a little to be fair!
Marbella ? Or Birmingham?
Oscar Pérez Fitness and Sports Channel Marbella buddy
He doesn't train it anymore because he has life threatening injuries nonstop heavy weights and never going off the drugs while he was competing destroyed his ligaments and tendons dont train like him because you will end up the same way
Was funny the way Dorian looked at him when he put his wrist guards on. It was like he was thinking "Are you kidding me? What do you need those sissy things for?" Instead, Dorian said " Just keep your wrists straight"
This is actually quality content...Deserve more views for this one! Patience is a virtue I guess...
Thanks mate, checkout the other video i did with him! what was your favourite part of the video?
@@charliejohnson-cjcoachingt500 I already seen it before.. probs the heavy bench press!
I've been doing this stuff for my shoulders and back for years Dorian should have spoken to a chiropractor back in the day not a doctor.
he even admits it himself
Wow youre strong
These days you can really see he outworked his potential. You can see he doesnt have the greatest genetics. This is a compliment btw
Good form man.
Thank you mate
Not judging, but I find it kind of interesting that right before he trains this guy he shoots off a list of injuries that he has acquired during his training career. Now I would be skeptical. However, you could look at it from the angle that he knows how to prevent this now that he has experienced it himself.