The woman hosting the interview deserves 5 stars out of 5. She allowed Dorian to answer the questions without interrupting just for interrupting. Her ability to listen made this a pleasant interview to see.👍 Good editing also...👍✌️
Who told Dorian that 1 set is enough, Mike Mentzer yeah the legend Mike Mentzer but it was sad that he was somewhat demonized because of his 1 set goal, RIP Mike Mentzer, one day the world will know your name.
Neither Dorian, nor Mike mentzer, practiced what Mike preached. Mike mentzer did meth. That’s all I need to know he was as disingenuous as he was smart. Mr “you can eat nothing but table sugar and can achieve a mr Olympia physique”
Glad he gave credit to Arthur Jones, but he should’ve given Mike Mentzer some love. As the story goes, Mike spoke to Dorian after his Mr Olympia victory & motivated him to go even harder to come in & get the back to back Mr Olympia’s with a transformed physique off of the HIT & Rest Pause training regimen that Mike had developed. RIP to the legend Mike Mentzer.
Jones’ system was perhaps safer, with more reps. Dorian often did less reps to failure, which logically means higher resistance and a greater risk of injury, which he did receive.
@@Wayf4rer Dorian got injured because he did not always incorporate enough repetitions into a heavy set. Lower reps to failure means an increased risk of injury. Of course, in good form, it’s not the failed repetition that causes the injury but the earlier reps, when one can produce more force; but you still need at least 8 to 10 reps to make the exercise relatively safe whilst at the same time producing maximum growth stimulation.
Arthur Jones said in the 70s one day someone with great genetics will train the right way and we will see level of size and strength not yet seen. Enter Dorian Yates!
@Old Skool Bodybuilding Routines Just looking at Blood and Guts, he usually does a few warm up sets. Then one set to failure. So you're right in that he doesn't strictly use the Arthur jones/Mike Metzer method.
Dorian is 3 years older than Ronnie and is a lot more mobile and has a better gait by far. He mentioned he does Pilates and yoga for example, activities that will improve or maintain his quality of life. That takes a bit of self awareness too. You can’t just load up your joints, tendons and ligaments year after year with heavy ass weight and expect it not to backfire. He looks good. This guy was massive. He looks mobile, not stiff. He definitely has right, mindset and approach.
He did suffer some horrendous injuries though. Being at the top took it's toll. He's one of the lucky ones though. Ronnie is crippled and many others are no longer with us. Dorian is more intelligent than most though.
I heard Ronnie’s condition is genetic and his extreme weightlifting actually made it less bad than it otherwise would’ve been. Supposedly he has family members who never lifted with the same issues that are worse off.
And Arthur Jones said it before Mentzer... but science still doesn't know for sure its the right way to train. The research is contradictory. Many "experts" tell us that some volume is required.
There's something about Dorian I really, really like. He has a low key, genuine 'been there, done it' authenticity and he's a great role model for the older fitness enthusiast who should be winding down the bodybuilding and working in more stretching, pilates or yoga.
I've been doing 1 hard set per body part to failure or very close to it, since 1997. It works! Set my life time PB on bench press doing 2 hard sets of bench press per month, not including warm up. Cheers to Dorian Yates, Clarence Bass, and Mike Mentzer for teaching me that process.
@@davidbrucemusicvideo Actually yes, I was surprised about that. Mentzer talked quite a bit about his interactions with Dorian Yates, as it relates to the lower volume/high intensity approach. Yates didn't mention Mike at all. Ive actually done a few cycles of higher volume over the years, (3 month cycles), just for the variety and change up. I find that I do get some good results from higher volume...AS LONG AS, I drop the intensity per set. You can train long (Volume), or you can train hard (HIT), but you cannot train long and hard.... To do so is a mistake.
@@JohnDoe-id5ih I train one hard set per body part 1 day per week. You really have to concentrate and make that 1 really hard set COUNT....cause you only got ONE. But I do some very mild warm up sets. So, if you watched me workout, you might say...." hey, that guy actually did 3 sets of squats." But the first two are simply warm up sets....they're done easy and with lighter weight. I workout in 12 week cycles. I switch rep ranges every 4 weeks; from high reps, to medium reps, to low reps.....also referred to as " Periodization Training." About one 12 week cycle per year, I will increase the volume. The number of sets per body part are increased, and I do that 3 days per week. Both the LOW VOLUME/HIGH INTENSITY approach....AND.....the HIGHER VOLUME/SLIGHTLY LOWER INTENSITY approaches work. I do well with both of them. But there is something to be said for the size of the bodybuilders who do the LOW VOLUME/HIGH INTENSITY approach. They do seem to be a big bigger, it seems, or at least I think. If you do a lot of sets, HIGHER VOLUME, make sure to bring the intensity of each of those sets down a bit. " You can train long (Volume) or you can train hard (HIIT), but you cannot train LONG and HARD. That is a mistake that many people fall into....and that is really what Mentzer is talking about. Too many hard sets on too many days with too little rest in between each workout is a recipe for DISASTER. Some steroid users avoid this kind of disaster,. generally, because steroids increases recovery speeds between workouts. Hope that helps
Hi, there… I am really wanting to try this type of lifting with the high intensity/ low volume. So, on a day that is ‘Legs/Chest/Triceps’ let’s say I have 3-4 exercises per group, ONE set to failure each, can I get away with just doing a couple legs and chest warm-ups before starting-or is it best to do warm-ups before starting each individual set?
@@ALT_RIGHT Why, oh why is there always someone that feels the need to point out that these people worked hard? Yes, we know, we all know they worked very very hard, particularly someone like Yates, but we all also know that no matter how hard they trained they couldn't have had the bodies they had without the drugs. You can work as hard as you want, without drugs you'll look nothing close to the bodybuilding look.
Your right mate. I spent quite some time researching to find just 1 champion that made it without the use of steroids etc - not 1 I'm afraid. From Larry Scott to this day they have ALL done everything that is available without exception. I made my biggest gains in terms of strength and size when I did 2 x 6 week course's in my mid 20's (now 52). However all that was gained was lost almost as quickly after I stopped. In my experience muscle I have gained by natural hard work I have kept & I'm in good shape and healthy for my age. 😊
As a former National And American powerlifting record holder and champion... I can tell you with 100% certainty that INENSITY AND STATE OF MIND DETERMINATION are the 2 Primary catalysts for Success.
Who told Dorian that 1 set is enough, Mike Mentzer yeah the legend Mike Mentzer but it was sad that he was somewhat demonized because of his 1 set goal, RIP Mike Mentzer, one day the world will know your name.
Theres truth to his words (& yes lets not forget about the minimal set/high intensity method practised by Mike Mentzer) i can attest to dorians methodology, having started training in the 90s in my late teens to now, man, training now is very different, but, as i approach that half century msrk, i know all the years gobe of paying those dues pay off. But, its never ever too late to start now. I was heavy into drugs abd alcohol back in the early mid 90s, then after rehab, i found training, and never looked back. I owe a lot to the guys that inspired me
He’s right. Intensity is the primary driver for muscle growth not volume. I mean volume works too, it’s just less efficient and wastes more time at the gym.
@Old Skool Bodybuilding Routines because it’s not safe??? Or efficient. You could grow from doing isometric contractions if you squeezed the muscles really hard at the top of a pull-up till your muscles gave out. But I’d rather take a set to failure with moderate or light weight for safety reasons and efficiency. Who’s really out here doing 1 rep maxes on lateral raises? Exactly, your point is flawed but you could probably grow trying that on something like leg press where there’s less chance of injury
Who told Dorian that 1 set is enough, Mike Mentzer yeah the legend Mike Mentzer but it was sad that he was somewhat demonized because of his 1 set goal, RIP Mike Mentzer, one day the world will know your name.
@Old Skool Bodybuilding Routines post physique you have no counter argument to common sense lol and there’s plenty of studies showing 1 set to the max is better than 4 sets holding back
Who told Dorian that 1 set is enough, Mike Mentzer yeah the legend Mike Mentzer but it was sad that he was somewhat demonized because of his 1 set goal, RIP Mike Mentzer, one day the world will know your name.
The reason is, and people don't like to admit it, especially macho weightlifting men, is that it's bloody difficult to train with genuinely high intensity week in week out. Sure guys can do it for a bit, but every session? Guys would rather say it doesn't work than admit it's too painful and makes them uncomfortable.
@@roarbertbearatheon8565 they either aren't capable of training intensely, or have trained for hours everyday for years and won't admit they wasted their time in the gym
This is what I believed and practiced in the recent years, after 30 years of lifting, and I'm so happy to hear that from a legend (I believe Dorian has been the smartest bodybuilder of all times, since he was the first to get massive ever.)
I did one set of everything today. I feel like I could do 100 more sets but after like 3 hours it’s really hard to move anything amd 2 days out I’ll have an idea of how micro-torn my muscles are. It’s so hard using free weights to reach failure so I use the machines which is probably why Arthur Jones came up with machines in the first place, so I don’t have to injure myself with any weights that could fall. Also quickly “supersetting” the negative reps right after even if I have to cheat to get the weight up and slowly control that negative reaction. Yeah, pretty satisfied with the growth I’ve seen in 1 month so far. Arms grew a few inches in what took about 6 months using Arnold type method in the past
@@Carmine_Lupertazzi no, I actually don’t do too many exercises. There’s another video you can find if you look up Mike Metzger day 1. Pretty much Chest, Lat Pull Downs, and the row machine, then the squat machine they say is all that’s necessary to grow and will get faster results. tiny muscle exercises would come later in your progress, but they really stress not overtraining. So the one set I do, I’ll try to find the weight that’ll get me to failure by ten reps, then I’ll add the negative reps so it’s like 1.5-2ish sets. But never 3. It takes about an hr. They say more sets than that isn’t necessary for growth, it has something to do with the focus required to get off that last rep that does something to your cns and causes growth. Then I’m saying like after I’m done and chilling, about 3 hrs later I notice my body is starting to get sore and it might be kind of hard to raise my arms and stuff. So they say to take like a 4-6 day break. It feels weird but you’ll start feeling stronger by NOT working out. Try it though and see what happens!
I did the 1 set to failure years ago, I then got one of my friends to do it with me. He never did it again it was too hard for him he didn’t want the pain anymore. 😂🤣😂
I did the 1 set to failure years ago, I then got one of my friends to do it with me. He said f that, started doing volume and actually started to grow lol
Its not for everyone. I train some of my clients like that. Their growth and progress is far more rapid than the other clients. The training style is very intense, not everyone can cope. …including me as the trainer. I honestly cannot stand the bitching and constant complaints that it hurts and get all pissy and have a crappy attitude. Those people I either fire, or opt a different training style for them. It’s intense for me too but I do not get all whiny as a full grown adult.
@@oldskoolbodybuildingroutin7178 I don’t LIE, it’s the TRUTH. This guy Steve was big he never did it again after 1 session. Try it yourself to TRUE failure, not pretending you are at failure. You will know exactly what I mean.
@@lm3729 Yes, it’s hard too hard for most. I see guys today who take drug’s are always on their phones when training, they don’t want the hard work, look for the easy way. The word pussy comes to mind. 😂
You have to do what works for YOU. Everyone on this planet has a different body. What works for you won't work for anybody else (in general). As Bruce Lee quoted, "Having no way as way."
Yeah it's obvious many ways can work. In the end consistency I guess prevails over all. But I do hate the notion as this is the best way to train. What works for you def makes most sense
💪 Nice that Dorian made mention of Arthur Jones, without whom he and everyone else may never have discovered the higher intensity method. HIT really is the most efficient and effective approach to resistance training. Growth stimulation at more or less maximum intensity is key, with time allocated thereafter for growth.
@Old Skool Bodybuilding Routines He went to momentary muscular failure in almost all of his sets. That’s working out hard. The rest is the genetics of muscle length, as with his calves, his lats, but much less so his triceps.
@Old Skool Bodybuilding Routines It’s exhausting, but not as hard nor as productive as going to failure. Multiple reps with a maximum tolerable load to failure will always impose the greatest degree of growth stimulation. Volume training at 90 percent, however, means less intensity, hence less growth stimulation.
@Old Skool Bodybuilding Routines I never mentioned anything about infinitely increasing intensity. A trainee will eventually approach his potential only with the highest intensity, ie failure (and perhaps forced negatives) with at least 8 to 10 reps (and of course appropriate warmups beforehand). The idea is to disturb your recovery ability as little as possible; importantly, recovery ability does not parallel strength increases with greater resistances.
@@user-te6ru8kw3h Yes 4 sets in total, which is standard in hypertrophy based training. Taking the final one (the working set) to failure. I have no idea what Cochise is
@@marcsassenach7993 Yes, which is completely contrary to what Dorian is talking about, which is only 1 set to failure, and where warmup wouldn't be anything even close to three sets first. So I have no idea why you're saying "I agree, one set to failure, after three other ones," Cochise.
actually you grow on your couch or setee watching television. in the bedroom you only grow if you are sleeping on the other hand if you up to other stuff in the bedroom then that just may hamper your growth gains.
Mentzer and Dorian are both legends already, they took off this HIT systems which are considerably good for natural and none natty bodybuilders, I have been doing pretty much the same and it works, you need to adjust volume plus intensity.
Let me put it like this, because i have done high and low volume and everything in-between. When you push with everything you've got on 4 different exercises it toasts your cns, especially on heavier lifts. If you're a full time bodybuilder that isn't as big of a problem because you dont have anything else to do other than sleep and eat for the most part. But if you are a normal person with a lot of other stuff to do, a little more volume and a little less intensity and a little more frequency would almost definitely be better. You can eat to recover muscles and give you physical energy, cns recovery is more about time, sleep and limiting other things that excite the cns which literally means the more boring your life the better. Once again if you're Mr. Blood and guts, introvert, willing to sacrifice all relationships and put all your eggs in one basket this might be what's best, but....... You're probably not.
Who told Dorian that 1 set is enough, Mike Mentzer yeah the legend Mike Mentzer but it was sad that he was somewhat demonized because of his 1 set goal, RIP Mike Mentzer, one day the world will know your name.
@@vidalskyociosen3326 I stumbled across his workout. And his whole outlook and training guide changed my whole plan of attack for my workouts every week. My son just started working out with mikes routine a couple weeks ago. Instant results. Just last workout he flexed and said I can see my tricep muscles, I’ve never seen my tricep muscles. Makes you feel good to see and hear that from your kids.
Bodybuilder logic. Its not 1set. Dorian has stated previously he would do several warm up sets gradually getting heavier until the supposed 1 set. That isnt 1 set training , its pyramid training.
Yes but he would still do way less volume than other pros For a body part he does Exercise 1 2 warm up sets, 1 failure set Exercise 2 1 warm up set , 1_failure set Exercise 3 1 failure set So only 6 total sets , 3 of which are failure sets. Sometimes he might add a 4th exercise and do 0 warm-up ,1 failure set ,just like exercise 3
"That isnt 1 set training , its pyramid training." Dorian and Mike Mentzer and Arthur Jones before him, said all you need is ONE set to *FAILURE*. Nobody said one set total. Warmups are obviously vital to prevent injury. The issue, is that many do MULTIPLE sets to FAILURE. They will do a couple of warm up sets and then 3, 4, or 5 sets ALL to failure.
@Martin W yes , say for bench ,i used to go 12 rep s warm up , 12 rep failure , 8 reps to failure and then 5 to 6 to failure. Now i go 12 rep warm up , 8 rep warm up and then about 8 reps to failure , cutting down my failure sets fron 3 to 1 .
@Old Skool Bodybuilding Routines "Warm ups don't operate injury. Theh only prime the cns. Many still do warm ups and still get hurt." Yes, priming the CNS is correct. And when we prime the CNS we improve neuromuscular coordination and thus help to avoid injuries. In addition, warming up a muscle improves blood flow to the area making the muscles and connective tissue. less likely to rip and tear. "Many do not take multiple sets to failure. It's actually best NOT to go to failure at all. Just 3 reps shy of failure will result in muscle growth. No need to go to failure." As I said to somebody else... Training to stimulate an increase in muscle fibers must be intense enough (close enough to total failure) to cause microscopic damage to muscle fibers. Stem cells and other components then move in and repair the damage and lay down additional muscle tissue. So, we need to train to within a certain distance of muscular failure to stimulate hypertrophy. But how close to failure? The definitive answer to that question isn't really known. It possibly varies dependent on genetics, age, hormonal levels etc. And the research doesn't really help us in my opinion. You still see contradictions in the research to this day. As Yates said in the interview, there is a metanalysis that suggest all you need is one set to failure, but then yesterday, I checked on Google and found research that said training to total failure isn't required. I also found research that said multiple sets is better than one set. The issue, is that the best scientists on the planet don't give a damn about making muscles bigger, they care about stuff like determining what dark energy is and dark matter. Thus, we don't have geniuses working in this filed and we get useless studies with not much statistical significance, like 10 people studied for 16 weeks. My advice is to be your own scientist, and do your own research on your own body and determine what works for you as an individual. Then, maybe, when this field has more funding for proper research, the so called science may have some definitive answers for us.
The same with High Volume. Check Arnold Schwarzenegger. Body building is all about droids. Your are off droids then you are off all your muscles gained.
@Old Skool Bodybuilding Routines Never forget that Arnold Schwarzenegger applied the strongest steroid cycles that allowed him to recover with speed. It is the only reason he was able to train twice a day 2 hours each. Training routines/methods evolve with experience. Both Mike Mentzel and Dorian Yates used HIT with success.
Оne set.... So what about those 5 exercises for chest that Mike wrote in his book.... • Incline Dumbbell Flyes: 5 sets at 8 reps each set. • Bodyweight Dips: 5 sets x 6 reps (60 seconds between sets) • Incline Barbell Bench Press: 5 sets at 6-8 reps each set. • Flat barbell bench press: 5sets at 6-8 reps • Flat dumbbell fly: 5 sets at 6-8 reps ?
As a natural endomorph, I followed Dorians Program and Mike Mentzers. Body fat remained the same, and while I gained muscle mass, it wasnt something extraordinary. Their programs are good, if you are a mesomorph and use dbol / anavar at the very least. If not I wouldnt recommend their program. What worked for me was a modified SS8 from stoppani, and with extra cardio.
well, HIT is good after a few years of training. Not for beginners, but for guys who has decent strength, diet and Stuck. It can help most people to get big, not huge. After that -Mike's program wont do much, You'll have to at least do what Dorian did, more volume. But I truly believe for ordinary (and less) genetics HIT for intermediate is the best. At least to get to that 220+ pounds spot (for guys under 6 feet ofc).
@@RMJerich0 Mikes program won't do much? I've only done Mikes training and I went from 170 skinny fat to 230 lean, Natural. It took me 3 years. I was a beginner. That's how I know you've never tried it for longer than a year because you're talking out of your @ss about something you've never been committed to do.
@@itsjustaquestion3059 will try this style soon cause my muscles require quite a lot of recovery. Except I will do a bit more than just 1 set per muscle. How many sets is safe?
One thing critics tend to do regarding being critical of high intensity training is straw man the 1 set is all you need argument. It's actually 1 working set. Of course he performs warm up sets and builds up to his weight, but they're only function is to literally warm up and not acheive a pump or strength or challenge him at all. It seems counterproductive at first glance, if you presume that's one flat out set with no semblance of warm up. Also, the singular working set is also condense with multiple tactics to take the muscle to failure while handeling the maximum resistance the muscle can sustain within a hypertrophic rep range. I do believe Mike and Dorian have mastered hypertrophy training. Realistically training 3 hours a day isn't sustainable but 4 hours a week is. Another thing I find incredibly genuis about Mike and Dorians training, is the exercise selection and placement within the workout and choosing a finite amount of exercises as well as how to break up the bodies muscles and organize them with exercise selection to develop symmetry with their mass. Smaller muscles= 1 exercise Medium gets 2. Large gets 3. 2= one pre exhaust isolation with one compound. 3= one preexhaust isolation with 2 compound movements. You're hitting each individual muscle. You're doing so with proportion with a basic segregation of musclulature small medium and large. And you're prioritizing compound movements as well, and that's the heart of the symmetry of mass. The inherent porportions of movement based training with the strengths of individualized musclulature isolation pooled together. Genuis.
The crazy thing is this really can apply to anyone, I don’t think there’s any other method that will work for everyone effectively over time then this, no b.s, if you have what it takes to push yourself all out this method can work effectively for anyone
Hard work, diet and rest. You need all three. I'll be honest and say I didn't take diet seriously. Ate shite and didn't get enough protein. As you get old you realise you can't cut corners.
as you get older the yates way is the best way to train. you can do the volume when in your twenties but after that if you continue with volume it will burn you out. i'm 60 years old and i swear training how yates and mentzer advocated is the best way its given me a new lease of life.
@@trinihammer I am 55 and know what you mean. I just don't load the weight like I used to. You won't find me trying to push out a ton of weight for 6 to 8 reps. I will lower it and do it to exhuaustion which might be 15 or even more. No point getting an injury at our age. It takes ages to get over it. What I have been doing lately, is pause sets. I'll do a set of say incline press for 10-12 reps, 20 seconds then to exhuastion, 20 secs rest again and then another set to exhaustion. The last set will be a killer. But I'm having results and it also keeps things interesting.
@@CRCfail There is that as well 🙂 but I've trained so long now that I pretty much know what works and what is a waste of time. Didn't have terms for them back in the day but doing sets not required they call them 'junk sets' these days. Gone are the days when me and a mate would go to the gym and just do lateral raises. From the lightest weight to the heaviest weight, just doing partials and then all the way down to the lightest weight. Every set to failure. We' walk home with our arms lifting themselves up 😅
Great interview, thanks for posting. I've just switched to HIT.....Mentzer's routine,,,, so we'll see how it goes over the next 6 months to a year. It makes sense but until you try it you just don't know if it will work for you. Going to absolute failure, ball to the wall, on a set, especially squats, is a killer for sure. But the time saving is amazing!
2-3 warm ups and then a heavy all out 8-12reps followed by either a drop set or a step down set (10-20% less weight). I’m seeing muscle growth unlike ever before
It is backed up by science. 1 set to muscular failure is the goal of muscle breakdown, once achieved, you fuel the muscle growth via rest and nutrition. Maximum rest for full repair is 72 hours. But stimulation, rest, stimulation - is the way any bodybuilding routine works. You can choose multiple sets or one set, depending on preference. This is a method DY and many others have championed for an alternative way of getting in your stimulus to achieve you muscle growth. I myself do 1 set for total body training 3 days per week. It works really well to develop your base for sustained muscle mass. Log books are very beneficial to this style of training. Training this way is efficient and effective. It keeps you on the clock while training. It also keeps you honest and focused on each muscle while working it.
All the big and developed hitters Dorian Yates - warm up sets in ascending weight to his 1 set work weight🙄 6 time Mr Olympia. Lee Labrada - multiple time runner up and a great bodybuilding physique (mass with class). Mike Mentzer no introduction needed. Just the obvious names. There are others, but why do I have to provide any? Either use HIT or don’t. They all work so long as programmed and adhered to correctly. It is personal preference as to which serves you best. It is science backed and it is useful. But I should see you up on a world stage winning soon though, yes? 👍🏼
@Old Skool Bodybuilding Routines Nope your wrong. He did HIT. I’m not a hitter either🤣 I choose it as it suits me, I’m not against one style over another. Let’s see your gains powerhouse
@Old Skool Bodybuilding Routines O don’t need to rewatch Blood and Guts to waste my time on a wild goose chase. If you want to count his warm ups as work sets, fine. But his gut buster set was his true work set, once his muscles and tendons where warm. His work weight is where he grew, progressive resistance🤔
Who told Dorian that 1 set is enough, Mike Mentzer yeah the legend Mike Mentzer but it was sad that he was somewhat demonized because of his 1 set goal, RIP Mike Mentzer, one day the world will know your name.
Tbf the other end is also true. When you are on the juice, you can do tons of sets per week without overtraining wich naturals can't do. So this is pointless imo
I've just copied this from recent research comparing one set to multiple sets. "In conclusion, multiple sets are associated with 40% greater hypertrophy-related ESs than 1 set, in both trained and untrained subjects." Cant post link because UA-cam no longer allows it. There's also research that states that to failure training isn't required. Be your own scientist, do your own research.
I do think one set does work but not for beginner lifters. I only see people with a solid base in place which they achieved from multiple sets and high volume work in the beginning claim this but again they claim it work after they have a solid base. If this works show me a guy that has never worked and out him in this program and see if it actually works
I trained for a long while just like Dorian did and got great results, but I got to my biggest with 5x5 and accessory work. I think with consistency, hard training, supreme genetics and drugs all kinds of training would work. 1 set to failure worked for him but it isn’t THE best way.
If you're doing massive steroids or HGH then one set till failure is going to be enough because the muscle responds differently when there is anabolic steroids within it. If you're going natural it's going to take alot more volume than that.
Completely true. With a good stack working up to one failure set hard and heavy regularly with nutrition and rest really hits the spot. Without forget it...
Tell us youve never actually trained in your life but louder. If i jump on a leg press and just put 800-1000 pounds on it cold...its going to feel heavy as fuck...but if i do 3-4 warm up sets just a couple reps adding weight each set It jumps starts the CNS You have no idea what youre talking about
he did 2 warm up sets and some cases only on warm up set and if he was doing one body part and had already hit that bodypart with two exercises if he did a third exercise he would'nt even do a warm up set for the third exercise .
@@martinw245 You can search for Greg Nuckols or James Krieger. There are podcasts/videos and articles where they talk about the topic. Jeff Nippard also has a video on Junk Volume which covers it briefly.
It’s a good job in a way he got his injuries and had to retire when he did. A year later he would have been up against Ronnie. The two of them going head to head and neither would have backed down. Dorian would have ended up in a wheel chair as well.
Training is all about the ability to recover Whether your doing 1 set or 6 sets. Makes no difference if the recovery doesn’t match the damage done by the training. Training more sets will do more damage and tearing of the tissue no doubt, but that only leads to you needing more recovery to heal the damage. All depends on how you live you life in between the training sessions you put your body through. It could be 4 days to recover, could be 14 days to fully recover, depends on how much food you eating, the drugs your using, the dosage and how much time your body is on charge as opposed to off charge in between the training sessions. Recovery is like recharging a battery after you’ve used up the charge. Charge it on a high speed charger it’ll charge faster, similar as being on gear, you’ll recover faster and grow more providing you get adequate nutrition. The food sleep and chilling out, keeping stress levels low will also accelerate recovery. You can also still recover fast off small amounts of food, you just won’t get the growth as you’ve not put the calories in. Keeping your body in a STATE of growth is easier said than done when natural, also has its limitations, gear does too but the limits are greatly increased. You wanna grow more/ TRAIN MUSCLES LESS FREQUENTLY, ESPECIALLY LARGE MUSCLE GROUPS. Eat more quality food more often, protein carbs AND FATS Limit stress levels if possible 10 hours a day sleep is ideal Chill out whenever possible and relax Training longer, harder and more frequently does not equate to better bodybuilding results if the recovery does not match the training and pressure you put on your body. FACT
One set is all you need if you can generate the intensity these guys could. Also, you need a consistent training partner for forced reps and negatives. In the Iconic book "3 More Reps" it showcased Mike Mentzer's 1970's training routine. It was low volume compared to other bodybuilders of the day, but it was still around 6 sets per bodypart
Dorian is right,when going to true failure.I do one HIT set for hypertrophy and then 1-3 sets of low reps for strength gains.They said that no one would ever find that sweet spot workout,but it's that simple when applying the HIT set,which can be done before or after the strength sets.
this video is just bro science, it never goes away unfortunately, he probably did one set to absolute failure and a few more with light weight so he was effectively doing pyramid method which is still volume
That's true if you're already a advance bodybuilder but if your a novice bodybuilders one set isn't enough. A novice still need multiple sets of different body part to stimulate muscle growth. Advance bodybuilders can reduce frequency of workout coz their muscle already stimulated need just to be maintained
I dunno about that but I still think novices should do multiple sets for a different reason - practicing the movements, building up competence on the basic exercises
@@Ps3sportsgamer Thing is beginners should do more sets because they can recover from much more plus practicing the techniques, a guy barely benching 135 could rest much less than someone stronger and be good recovery wise.
But in reality, when you watch his workout videos, he does more than one set. He does one all outside, but he does more than one set I don’t even know why that’s a thing.
No he does 1 working set and the other 2 sets are warm ups, when he says 1 set is all you need, he is correct, because he only does 1 working set per body part, but the other 1-2 sets are just warm ups
It was at that time moving into bew territory and I think his evaluation of getting to contest shape and not reducing stress sufficiently means that his method can be tweaked to be safer. The argument I suppose is whether his injuries were avoidable or inevitable?
I've come to the conclusion that if you're on STEROIDS, any system will work. Natural BB is a whole different ball game. If you're a natty and you train one set to failure , once a week, you won't get anywhere.
wrong, you are part right. with steroids any system will work. but if you are natty train mentzer or yates way then rest for at least a week. best to rest 10 days or even more say 2 weeks. it when you rest that you see the results. the key is to hit it hard then rest quite a bit. BRIEFLY, INTENSELY, INFREQUENTLY.
@@trinihammer only those blessed with great genetics could make such a workout work. When l see HIT trainees follow such a workout they look like people who've never trained.
@@saltmaker5353 B.S. I’ve been lifting for over 20 years. I understand intensity and I take at least 2 sets to failure after a warm up set. If one set to failure worked for most people, then you’d never see Olympia competitors do more than that. But like me, most of them do @ 3 sets per exercise to really work the muscles sufficiently.
I love how these guys talk about their training methods and nutritional habits but fail to have the balls to talk about all the juice they used as if it had nothing whatsoever to do with their gains. As if training hard and eating carrots and chicken was all it took. So cowardly and the interviewer herself should be ashamed of not asking the real questions regarding his steroid use.
This is all wolf tickets. Every pro from the golden age till now does massive amounts of volume for size. Dorian is just making it up as he goes along. Mentzer was just trying to sell books.
Mentzer, Viator, Yates, Labrada,Baker - just to name 5 top tier Pro’s over the years that trained HIT. All bodybuilders when prepping for a contest utilise pump work daily, in the run-up to a show - they are the routines most morons assume are the bread and butter routines of muscle growth, but are simply refinement techniques when dieting.
@@keithmerkel7542Actually it isn’t facts. You actually work harder when utilising steroids, I’ve done both geek. But you keep up the assumption to convince yourself about your weak body and mind. Facts are scientifically proven to be confirmed as such. Which if you study the ‘facts’, they back up my statements rather than your crying about drugs making things easier.
@@leecostello8424 Steroids users have the option to work harder. But most recreational users do it as a shortcut out of laziness so hard work isn't really on their agenda.
Hi, can anyone give some advice please as there seems to be a lot of knowledge here. I’ve been doing weights for 25 years 3-5 days a week. I’m 48 years old and 94kg and 5’ 11. I bench 100kg for 4 sets of 10. Then I do 4 more chest exercises of 4 x 10 and finish with triceps. My question is, am I lifting too heavy for my age and will I succumb to bad injuries or joint problems? Thanks in advance
You are messing your flexibility that's all I know, lots of heavy bench affects the range of motion in your shoulders if you go climbing/bouldering. If you don't care/don't feel anything, its fine.
Dorian had only been saying it for 40 years because he got the method from Arthur Jones and Mike Mentzer. He didn't invent the method. These days of course, research suggests some volume is required.
if you train the yates way without gear you will look bigger than the average joe on the street, which is all i want.However if you want to enter bodybuilding competitions then ok you will need gear.
The woman hosting the interview deserves 5 stars out of 5. She allowed Dorian to answer the questions without interrupting just for interrupting. Her ability to listen made this a pleasant interview to see.👍 Good editing also...👍✌️
I agree. Glad someone else appreciates that quality in the interviewer
Thanks to all the women doing this incorrectly, and her staying nice and STFU'd, we will reward her you mean.
A lot of so called tv interviewers could learn a lot from watching her
Agree 100% hate it when the interviewer wants to be centre of attention
She’s British
Who told Dorian that 1 set is enough, Mike Mentzer yeah the legend Mike Mentzer but it was sad that he was somewhat demonized because of his 1 set goal, RIP Mike Mentzer, one day the world will know your name.
Yes one set is enough if you have the guts to give it all and some more, but 99% of the people can’t push themself to that level.
Steroids killed him. Who cares,he's a cheater
Neither Dorian, nor Mike mentzer, practiced what Mike preached. Mike mentzer did meth. That’s all I need to know he was as disingenuous as he was smart. Mr “you can eat nothing but table sugar and can achieve a mr Olympia physique”
woulda you talking about Mike is known
@@jabbadabba1978 BS
Glad he gave credit to Arthur Jones, but he should’ve given Mike Mentzer some love. As the story goes, Mike spoke to Dorian after his Mr Olympia victory & motivated him to go even harder to come in & get the back to back Mr Olympia’s with a transformed physique off of the HIT & Rest Pause training regimen that Mike had developed. RIP to the legend Mike Mentzer.
He gave him his props multiple times.
Jones’ system was perhaps safer, with more reps. Dorian often did less reps to failure, which logically means higher resistance and a greater risk of injury, which he did receive.
100% Mike was way ahead of his time. The way he spoke, the way he carried himself. Mentzers Legacy lives forever!
@@Meshwork123Dorian got injured because he used a lot of free weighted movements and was strong as an ox.
@@Wayf4rer Dorian got injured because he did not always incorporate enough repetitions into a heavy set. Lower reps to failure means an increased risk of injury. Of course, in good form, it’s not the failed repetition that causes the injury but the earlier reps, when one can produce more force; but you still need at least 8 to 10 reps to make the exercise relatively safe whilst at the same time producing maximum growth stimulation.
Mike mentzer deserves all credit in the world man. What a legend 🔥🔥🔥🔥
arthur jones .
Arthur Jones said in the 70s
one day someone with great genetics will train the right way and we will see level of size and strength not yet seen. Enter Dorian Yates!
@Old Skool Bodybuilding Routines But when Yates at his peak, he followed the advice of Mike Mentzer and that’s a fact.
@Old Skool Bodybuilding Routines Can you give me a link to that? Cos it's a very important point to get straight.
@Old Skool Bodybuilding Routines Just looking at Blood and Guts, he usually does a few warm up sets. Then one set to failure. So you're right in that he doesn't strictly use the Arthur jones/Mike Metzer method.
Not really he didn't do it right mostly drugs
ua-cam.com/video/cZCG21EHny4/v-deo.html
Dorian is 3 years older than Ronnie and is a lot more mobile and has a better gait by far. He mentioned he does Pilates and yoga for example, activities that will improve or maintain his quality of life. That takes a bit of self awareness too. You can’t just load up your joints, tendons and ligaments year after year with heavy ass weight and expect it not to backfire. He looks good. This guy was massive. He looks mobile, not stiff. He definitely has right, mindset and approach.
Da weed helps too!
He did suffer some horrendous injuries though. Being at the top took it's toll. He's one of the lucky ones though. Ronnie is crippled and many others are no longer with us. Dorian is more intelligent than most though.
Ronnie sacrificed his health to be the greatest ever
Dorian was great this is true one of the best
But Ronnie was the gold standard
I heard Ronnie’s condition is genetic and his extreme weightlifting actually made it less bad than it otherwise would’ve been. Supposedly he has family members who never lifted with the same issues that are worse off.
@@francescaerreia8859 knowing Ronnie it wouldn't have stopped him.
Mike Mentzer said this more than half a century ago.
mentzer trained dorian
@@karma1511 No he didnt @! Dorian read his principles !!
@@mixalis6168 they met up a few times
And Arthur Jones said it before Mentzer... but science still doesn't know for sure its the right way to train. The research is contradictory. Many "experts" tell us that some volume is required.
@@mixalis6168 they met and dorian phoned him in his early career. mike is the one who suggested to go to 1 set
There's something about Dorian I really, really like. He has a low key, genuine 'been there, done it' authenticity and he's a great role model for the older fitness enthusiast who should be winding down the bodybuilding and working in more stretching, pilates or yoga.
He just seems like a legitimate no bs guy and also a genuinely nice one at that. Nice without being overly or "fake" nice too.
Stfu, who r u to say that.
A far cry from the meathead he was in the 80
@@nygardenguru he was probably a complete prick at times but all competitive bodybuilders have their moments precontest on roids!
It's nice to hear that after all these years, Dorian has adopted the true bodybuilding lifestyle.
I've been doing 1 hard set per body part to failure or very close to it, since 1997. It works! Set my life time PB on bench press doing 2 hard sets of bench press per month, not including warm up. Cheers to Dorian Yates, Clarence Bass, and Mike Mentzer for teaching me that process.
Very interesting to read you saying this. By the way, are you surprised that Durian isn’t talking about Mike teaching him about one set here? I am.
@@davidbrucemusicvideo Actually yes, I was surprised about that. Mentzer talked quite a bit about his interactions with Dorian Yates, as it relates to the lower volume/high intensity approach. Yates didn't mention Mike at all. Ive actually done a few cycles of higher volume over the years, (3 month cycles), just for the variety and change up. I find that I do get some good results from higher volume...AS LONG AS, I drop the intensity per set. You can train long (Volume), or you can train hard (HIT), but you cannot train long and hard.... To do so is a mistake.
Hello. If what you are saying is true, you do 1 set per muscle how many times a week or after how many days?
@@JohnDoe-id5ih I train one hard set per body part 1 day per week. You really have to concentrate and make that 1 really hard set COUNT....cause you only got ONE. But I do some very mild warm up sets. So, if you watched me workout, you might say...." hey, that guy actually did 3 sets of squats." But the first two are simply warm up sets....they're done easy and with lighter weight. I workout in 12 week cycles. I switch rep ranges every 4 weeks; from high reps, to medium reps, to low reps.....also referred to as " Periodization Training." About one 12 week cycle per year, I will increase the volume. The number of sets per body part are increased, and I do that 3 days per week. Both the LOW VOLUME/HIGH INTENSITY approach....AND.....the HIGHER VOLUME/SLIGHTLY LOWER INTENSITY approaches work. I do well with both of them. But there is something to be said for the size of the bodybuilders who do the LOW VOLUME/HIGH INTENSITY approach. They do seem to be a big bigger, it seems, or at least I think. If you do a lot of sets, HIGHER VOLUME, make sure to bring the intensity of each of those sets down a bit. " You can train long (Volume) or you can train hard (HIIT), but you cannot train LONG and HARD. That is a mistake that many people fall into....and that is really what Mentzer is talking about. Too many hard sets on too many days with too little rest in between each workout is a recipe for DISASTER. Some steroid users avoid this kind of disaster,. generally, because steroids increases recovery speeds between workouts. Hope that helps
Hi, there…
I am really wanting to try this type of lifting with the high intensity/ low volume.
So, on a day that is ‘Legs/Chest/Triceps’ let’s say I have 3-4 exercises per group, ONE set to failure each, can I get away with just doing a couple legs and chest warm-ups before starting-or is it best to do warm-ups before starting each individual set?
What Dorian accomplished was not about health.
He used very hard work, dedication, and drugs to take the body to dangerous extremes, and he survived.
Many didn't. And didn't reach his level. We will never what he really took. But they're all on it.
He survived except he knows his life will be cut short due to an enlarged heart he has now form excessive GH use....He's talked about it in his past
Without the hard work the drugs would have meant nothing. Just an FYI.
@@ALT_RIGHT Why, oh why is there always someone that feels the need to point out that these people worked hard? Yes, we know, we all know they worked very very hard, particularly someone like Yates, but we all also know that no matter how hard they trained they couldn't have had the bodies they had without the drugs. You can work as hard as you want, without drugs you'll look nothing close to the bodybuilding look.
Your right mate. I spent quite some time researching to find just 1 champion that made it without the use of steroids etc - not 1 I'm afraid. From Larry Scott to this day they have ALL done everything that is available without exception.
I made my biggest gains in terms of strength and size when I did 2 x 6 week course's in my mid 20's (now 52). However all that was gained was lost almost as quickly after I stopped. In my experience muscle I have gained by natural hard work I have kept & I'm in good shape and healthy for my age. 😊
As a former National And American powerlifting record holder and champion... I can tell you with 100% certainty that INENSITY AND STATE OF MIND DETERMINATION are the 2 Primary catalysts for Success.
Dorian is such a beautiful kind human being.
Arthur jones and Mike mentzer legend, salute 🫡 to these legends,u will be remembered and in our heart ❤💪🙌🙏
Well compèred. She let the man share his vast knowledge, without trying to make it about herself 😊
His information came from Arthur Jones and Mike Mentzer
Taking massive doses of chems. You can fart with steroids and then have great glutes.
Thanks for uploading this. Love Dorian and hearing him speak about his career/training
Yup, he's certainly one of the greats. Glad you enjoyed it.
Who told Dorian that 1 set is enough, Mike Mentzer yeah the legend Mike Mentzer but it was sad that he was somewhat demonized because of his 1 set goal, RIP Mike Mentzer, one day the world will know your name.
Theres truth to his words (& yes lets not forget about the minimal set/high intensity method practised by Mike Mentzer) i can attest to dorians methodology, having started training in the 90s in my late teens to now, man, training now is very different, but, as i approach that half century msrk, i know all the years gobe of paying those dues pay off. But, its never ever too late to start now. I was heavy into drugs abd alcohol back in the early mid 90s, then after rehab, i found training, and never looked back. I owe a lot to the guys that inspired me
Best person in the world
Momento to the MIKE MENTZER 🎷
His name will be remembered forever
I've perfected this technique and 0 sets is all I need.
sup skinny boy
along with a Seefood diet and you have a great life
You’re an inspiration sir
But the money you save on gym membership! Genius!
😂😂
He’s right. Intensity is the primary driver for muscle growth not volume. I mean volume works too, it’s just less efficient and wastes more time at the gym.
@Old Skool Bodybuilding Routines That's literally what Dorian says at 4:10.
@Old Skool Bodybuilding Routines because it’s not safe??? Or efficient. You could grow from doing isometric contractions if you squeezed the muscles really hard at the top of a pull-up till your muscles gave out. But I’d rather take a set to failure with moderate or light weight for safety reasons and efficiency. Who’s really out here doing 1 rep maxes on lateral raises? Exactly, your point is flawed but you could probably grow trying that on something like leg press where there’s less chance of injury
Who told Dorian that 1 set is enough, Mike Mentzer yeah the legend Mike Mentzer but it was sad that he was somewhat demonized because of his 1 set goal, RIP Mike Mentzer, one day the world will know your name.
@Old Skool Bodybuilding Routines post physique you have no counter argument to common sense lol and there’s plenty of studies showing 1 set to the max is better than 4 sets holding back
@Old Skool Bodybuilding Routines I have my physique as my profile pic, post yours and old fanboy
i follow hiit training and it really work for me45 minuts 3-4 days a week
Who told Dorian that 1 set is enough, Mike Mentzer yeah the legend Mike Mentzer but it was sad that he was somewhat demonized because of his 1 set goal, RIP Mike Mentzer, one day the world will know your name.
What sort of program do you do for the 45 min workouts?
@@irish_failed_guitarist day one biceps chest day 2 back biceps day 3 shoulders triceps day 4 legs abs
@@geraldtraveller9804 cool! No cardio?
@@irish_failed_guitarist no lo i only train for mass and strengt i hate condition traing to be honest lol 😁but i had allot off gains
I know that if you are fully invested towards what you want and you have the determination and desire you can and will get it done!
It's funny that everyone knows how great Dorian was yet his style of training isn't the norm.
The reason is, and people don't like to admit it, especially macho weightlifting men, is that it's bloody difficult to train with genuinely high intensity week in week out. Sure guys can do it for a bit, but every session? Guys would rather say it doesn't work than admit it's too painful and makes them uncomfortable.
@@roarbertbearatheon8565 they either aren't capable of training intensely, or have trained for hours everyday for years and won't admit they wasted their time in the gym
This is what I believed and practiced in the recent years, after 30 years of lifting, and I'm so happy to hear that from a legend (I believe Dorian has been the smartest bodybuilder of all times, since he was the first to get massive ever.)
Arnold by far smartest
Mentzer is possibly the smartest ever
I did one set of everything today. I feel like I could do 100 more sets but after like 3 hours it’s really hard to move anything amd 2 days out I’ll have an idea of how micro-torn my muscles are. It’s so hard using free weights to reach failure so I use the machines which is probably why Arthur Jones came up with machines in the first place, so I don’t have to injure myself with any weights that could fall. Also quickly “supersetting” the negative reps right after even if I have to cheat to get the weight up and slowly control that negative reaction. Yeah, pretty satisfied with the growth I’ve seen in 1 month so far. Arms grew a few inches in what took about 6 months using Arnold type method in the past
Do you mean you did various exercises, each at one set to failure, for a total of three hours?
@@Carmine_Lupertazzi no, I actually don’t do too many exercises. There’s another video you can find if you look up Mike Metzger day 1. Pretty much Chest, Lat Pull Downs, and the row machine, then the squat machine they say is all that’s necessary to grow and will get faster results. tiny muscle exercises would come later in your progress, but they really stress not overtraining. So the one set I do, I’ll try to find the weight that’ll get me to failure by ten reps, then I’ll add the negative reps so it’s like 1.5-2ish sets. But never 3. It takes about an hr. They say more sets than that isn’t necessary for growth, it has something to do with the focus required to get off that last rep that does something to your cns and causes growth. Then I’m saying like after I’m done and chilling, about 3 hrs later I notice my body is starting to get sore and it might be kind of hard to raise my arms and stuff. So they say to take like a 4-6 day break. It feels weird but you’ll start feeling stronger by NOT working out. Try it though and see what happens!
I did the 1 set to failure years ago, I then got one of my friends to do it with me. He never did it again it was too hard for him he didn’t want the pain anymore. 😂🤣😂
I did the 1 set to failure years ago, I then got one of my friends to do it with me. He said f that, started doing volume and actually started to grow lol
Its not for everyone. I train some of my clients like that. Their growth and progress is far more rapid than the other clients. The training style is very intense, not everyone can cope. …including me as the trainer. I honestly cannot stand the bitching and constant complaints that it hurts and get all pissy and have a crappy attitude. Those people I either fire, or opt a different training style for them. It’s intense for me too but I do not get all whiny as a full grown adult.
@@oldskoolbodybuildingroutin7178 I don’t LIE, it’s the TRUTH. This guy Steve was big he never did it again after 1 session. Try it yourself to TRUE failure, not pretending you are at failure. You will know exactly what I mean.
@@krystofodehnal9448 Yes, I understand the F that part. 😁
@@lm3729 Yes, it’s hard too hard for most. I see guys today who take drug’s are always on their phones when training, they don’t want the hard work, look for the easy way. The word pussy comes to mind. 😂
You have to do what works for YOU. Everyone on this planet has a different body. What works for you won't work for anybody else (in general). As Bruce Lee quoted, "Having no way as way."
Yeah it's obvious many ways can work. In the end consistency I guess prevails over all. But I do hate the notion as this is the best way to train. What works for you def makes most sense
💪 Nice that Dorian made mention of Arthur Jones, without whom he and everyone else may never have discovered the higher intensity method. HIT really is the most efficient and effective approach to resistance training. Growth stimulation at more or less maximum intensity is key, with time allocated thereafter for growth.
@Old Skool Bodybuilding Routines Dorian was lazy?
@Old Skool Bodybuilding Routines He went to momentary muscular failure in almost all of his sets. That’s working out hard. The rest is the genetics of muscle length, as with his calves, his lats, but much less so his triceps.
@Old Skool Bodybuilding Routines dorian didnt work out hard lol now i know your trolling.
@Old Skool Bodybuilding Routines
It’s exhausting, but not as hard nor as productive as going to failure. Multiple reps with a maximum tolerable load to failure will always impose the greatest degree of growth stimulation. Volume training at 90 percent, however, means less intensity, hence less growth stimulation.
@Old Skool Bodybuilding Routines
I never mentioned anything about infinitely increasing intensity. A trainee will eventually approach his potential only with the highest intensity, ie failure (and perhaps forced negatives) with at least 8 to 10 reps (and of course appropriate warmups beforehand). The idea is to disturb your recovery ability as little as possible; importantly, recovery ability does not parallel strength increases with greater resistances.
1 set to failure is all you need said the man on Gear, Previous to this his log books show a lot of sets per work out let alone per week.
how do you know his log book
@@adriananargi3846 👊 His training journals are online. Also on Amazon. Worth reading.
I agree, one set to failure but pyramid up to that with 3 warm up sets: 12, 10, 8, Failure
That would be 4 sets, Cochise. A set ain't a warmup just cuz you didn't take it to failure.
@@user-te6ru8kw3hthis hiit shit is so confusing. In the comments 50% say it's bullshit other 50 say it's great.
@@user-te6ru8kw3h Yes 4 sets in total, which is standard in hypertrophy based training. Taking the final one (the working set) to failure. I have no idea what Cochise is
@@Percules15 I would listen to people in comments over dorian
@@marcsassenach7993 Yes, which is completely contrary to what Dorian is talking about, which is only 1 set to failure, and where warmup wouldn't be anything even close to three sets first. So I have no idea why you're saying "I agree, one set to failure, after three other ones," Cochise.
I just started High Intensity Training at age 59. Making big progress in strength
You don’t grow in the weight room. You grow in the bedroom.
actually you grow on your couch or setee watching television. in the bedroom you only grow if you are sleeping on the other hand if you up to other stuff in the bedroom then that just may hamper your growth gains.
Mentzer and Dorian are both legends already, they took off this HIT systems which are considerably good for natural and none natty bodybuilders, I have been doing pretty much the same and it works, you need to adjust volume plus intensity.
Let me put it like this, because i have done high and low volume and everything in-between. When you push with everything you've got on 4 different exercises it toasts your cns, especially on heavier lifts. If you're a full time bodybuilder that isn't as big of a problem because you dont have anything else to do other than sleep and eat for the most part. But if you are a normal person with a lot of other stuff to do, a little more volume and a little less intensity and a little more frequency would almost definitely be better. You can eat to recover muscles and give you physical energy, cns recovery is more about time, sleep and limiting other things that excite the cns which literally means the more boring your life the better. Once again if you're Mr. Blood and guts, introvert, willing to sacrifice all relationships and put all your eggs in one basket this might be what's best, but....... You're probably not.
They always told us in the army as long as you go to muscle failure your good.
Who told Dorian that 1 set is enough, Mike Mentzer yeah the legend Mike Mentzer but it was sad that he was somewhat demonized because of his 1 set goal, RIP Mike Mentzer, one day the world will know your name.
@@vidalskyociosen3326 I stumbled across his workout. And his whole outlook and training guide changed my whole plan of attack for my workouts every week. My son just started working out with mikes routine a couple weeks ago. Instant results. Just last workout he flexed and said I can see my tricep muscles, I’ve never seen my tricep muscles. Makes you feel good to see and hear that from your kids.
@@user-pu1xq9ef9u Mike Mentzer's Philosopy too are similarly important. Good luck to you and to your son, you're a great parent.
@Old Skool Bodybuilding Routines except it really is ( post physique)
@@user-pu1xq9ef9u can I ask your son’s age
Bodybuilder logic.
Its not 1set.
Dorian has stated previously he would do several warm up sets gradually getting heavier until the supposed 1 set.
That isnt 1 set training , its pyramid training.
Yes but he would still do way less volume than other pros
For a body part he does
Exercise 1 2 warm up sets, 1 failure set
Exercise 2 1 warm up set , 1_failure set
Exercise 3 1 failure set
So only 6 total sets , 3 of which are failure sets. Sometimes he might add a 4th exercise and do 0 warm-up ,1 failure set ,just like exercise 3
@@iang8169 that's still not 1 set training
"That isnt 1 set training , its pyramid training."
Dorian and Mike Mentzer and Arthur Jones before him, said all you need is ONE set to *FAILURE*. Nobody said one set total. Warmups are obviously vital to prevent injury.
The issue, is that many do MULTIPLE sets to FAILURE. They will do a couple of warm up sets and then 3, 4, or 5 sets ALL to failure.
@Martin W yes , say for bench ,i used to go 12 rep s warm up , 12 rep failure , 8 reps to failure and then 5 to 6 to failure. Now i go 12 rep warm up , 8 rep warm up and then about 8 reps to failure , cutting down my failure sets fron 3 to 1 .
@Old Skool Bodybuilding Routines
"Warm ups don't operate injury. Theh only prime the cns. Many still do warm ups and still get hurt."
Yes, priming the CNS is correct. And when we prime the CNS we improve neuromuscular coordination and thus help to avoid injuries. In addition, warming up a muscle improves blood flow to the area making the muscles and connective tissue. less likely to rip and tear.
"Many do not take multiple sets to failure. It's actually best NOT to go to failure at all. Just 3 reps shy of failure will result in muscle growth. No need to go to failure."
As I said to somebody else...
Training to stimulate an increase in muscle fibers must be intense enough (close enough to total failure) to cause microscopic damage to muscle fibers.
Stem cells and other components then move in and repair the damage and lay down additional muscle tissue. So, we need to train to within a certain distance of muscular failure to stimulate hypertrophy.
But how close to failure? The definitive answer to that question isn't really known. It possibly varies dependent on genetics, age, hormonal levels etc. And the research doesn't really help us in my opinion. You still see contradictions in the research to this day.
As Yates said in the interview, there is a metanalysis that suggest all you need is one set to failure, but then yesterday, I checked on Google and found research that said training to total failure isn't required. I also found research that said multiple sets is better than one set.
The issue, is that the best scientists on the planet don't give a damn about making muscles bigger, they care about stuff like determining what dark energy is and dark matter. Thus, we don't have geniuses working in this filed and we get useless studies with not much statistical significance, like 10 people studied for 16 weeks.
My advice is to be your own scientist, and do your own research on your own body and determine what works for you as an individual. Then, maybe, when this field has more funding for proper research, the so called science may have some definitive answers for us.
The question is does this work as well for people who aren’t on steroids
I've always thought boyer coe was highly underated...he had Ballance and proportion...killer double biceps pose
Legend , and a gentleman ❤
Yeah. Try one set to failure per bodypart per week as a natty and see how far you get...
The same with High Volume. Check Arnold Schwarzenegger. Body building is all about droids. Your are off droids then you are off all your muscles gained.
@@taomahNEGEV facts. The best thing to focus on as a natural is getting stronger on 4 to 10 reps. Let strength lead you in gains.
@Old Skool Bodybuilding Routines Never forget that Arnold Schwarzenegger applied the strongest steroid cycles that allowed him to recover with speed. It is the only reason he was able to train twice a day 2 hours each. Training routines/methods evolve with experience. Both Mike Mentzel and Dorian Yates used HIT with success.
@Old Skool Bodybuilding Routines Check your facts on the steroid cycles of Schwarzenegger, Yates and Mentzer then reconsider.
Оne set....
So what about those 5 exercises for chest that Mike wrote in his book....
• Incline Dumbbell Flyes: 5 sets at 8 reps each set.
• Bodyweight Dips: 5 sets x 6 reps (60 seconds between sets)
• Incline Barbell Bench Press: 5 sets at 6-8 reps each set.
• Flat barbell bench press: 5sets at 6-8 reps
• Flat dumbbell fly: 5 sets at 6-8 reps
?
As a natural endomorph, I followed Dorians Program and Mike Mentzers. Body fat remained the same, and while I gained muscle mass, it wasnt something extraordinary. Their programs are good, if you are a mesomorph and use dbol / anavar at the very least. If not I wouldnt recommend their program. What worked for me was a modified SS8 from stoppani, and with extra cardio.
well, HIT is good after a few years of training. Not for beginners, but for guys who has decent strength, diet and Stuck. It can help most people to get big, not huge. After that -Mike's program wont do much, You'll have to at least do what Dorian did, more volume.
But I truly believe for ordinary (and less) genetics HIT for intermediate is the best. At least to get to that 220+ pounds spot (for guys under 6 feet ofc).
@@RMJerich0 Mikes program won't do much? I've only done Mikes training and I went from 170 skinny fat to 230 lean, Natural. It took me 3 years. I was a beginner. That's how I know you've never tried it for longer than a year because you're talking out of your @ss about something you've never been committed to do.
@@itsjustaquestion3059 will try this style soon cause my muscles require quite a lot of recovery. Except I will do a bit more than just 1 set per muscle. How many sets is safe?
One set to fail them all, one set to rule them , one set to bind them all...
You don't count the 6 warm up sets.
Hope to look as healthy as him when I'm his age
A Brummy Legend .. 👍👍
One thing critics tend to do regarding being critical of high intensity training is straw man the 1 set is all you need argument. It's actually 1 working set. Of course he performs warm up sets and builds up to his weight, but they're only function is to literally warm up and not acheive a pump or strength or challenge him at all.
It seems counterproductive at first glance, if you presume that's one flat out set with no semblance of warm up. Also, the singular working set is also condense with multiple tactics to take the muscle to failure while handeling the maximum resistance the muscle can sustain within a hypertrophic rep range.
I do believe Mike and Dorian have mastered hypertrophy training. Realistically training 3 hours a day isn't sustainable but 4 hours a week is.
Another thing I find incredibly genuis about Mike and Dorians training, is the exercise selection and placement within the workout and choosing a finite amount of exercises as well as how to break up the bodies muscles and organize them with exercise selection to develop symmetry with their mass.
Smaller muscles= 1 exercise
Medium gets 2.
Large gets 3.
2= one pre exhaust isolation with one compound.
3= one preexhaust isolation with 2 compound movements.
You're hitting each individual muscle. You're doing so with proportion with a basic segregation of musclulature small medium and large. And you're prioritizing compound movements as well, and that's the heart of the symmetry of mass. The inherent porportions of movement based training with the strengths of individualized musclulature isolation pooled together. Genuis.
The crazy thing is this really can apply to anyone, I don’t think there’s any other method that will work for everyone effectively over time then this, no b.s, if you have what it takes to push yourself all out this method can work effectively for anyone
Hard work, diet and rest. You need all three. I'll be honest and say I didn't take diet seriously. Ate shite and didn't get enough protein. As you get old you realise you can't cut corners.
@@DudeSilad You mean getting older means you can't cut corners the way you could when you were young 🤣
as you get older the yates way is the best way to train. you can do the volume when in your twenties but after that if you continue with volume it will burn you out. i'm 60 years old and i swear training how yates and mentzer advocated is the best way its given me a new lease of life.
@@trinihammer I am 55 and know what you mean. I just don't load the weight like I used to. You won't find me trying to push out a ton of weight for 6 to 8 reps. I will lower it and do it to exhuaustion which might be 15 or even more. No point getting an injury at our age. It takes ages to get over it. What I have been doing lately, is pause sets. I'll do a set of say incline press for 10-12 reps, 20 seconds then to exhuastion, 20 secs rest again and then another set to exhaustion. The last set will be a killer. But I'm having results and it also keeps things interesting.
@@CRCfail There is that as well 🙂 but I've trained so long now that I pretty much know what works and what is a waste of time. Didn't have terms for them back in the day but doing sets not required they call them 'junk sets' these days. Gone are the days when me and a mate would go to the gym and just do lateral raises. From the lightest weight to the heaviest weight, just doing partials and then all the way down to the lightest weight. Every set to failure. We' walk home with our arms lifting themselves up 😅
Great interview, thanks for posting. I've just switched to HIT.....Mentzer's routine,,,, so we'll see how it goes over the next 6 months to a year. It makes sense but until you try it you just don't know if it will work for you. Going to absolute failure, ball to the wall, on a set, especially squats, is a killer for sure. But the time saving is amazing!
When you hit the gear hard you can train like an animal.
Fuck yeah Gary
dorian yates taking all the credit for something he begged for (mike mentzer's scientology of bodybuilding)
You must harm up the muscle before of this super hard train set
He looks great even now crazy
2-3 warm ups and then a heavy all out 8-12reps followed by either a drop set or a step down set (10-20% less weight). I’m seeing muscle growth unlike ever before
It is backed up by science. 1 set to muscular failure is the goal of muscle breakdown, once achieved, you fuel the muscle growth via rest and nutrition. Maximum rest for full repair is 72 hours. But stimulation, rest, stimulation - is the way any bodybuilding routine works. You can choose multiple sets or one set, depending on preference. This is a method DY and many others have championed for an alternative way of getting in your stimulus to achieve you muscle growth. I myself do 1 set for total body training 3 days per week. It works really well to develop your base for sustained muscle mass. Log books are very beneficial to this style of training. Training this way is efficient and effective. It keeps you on the clock while training. It also keeps you honest and focused on each muscle while working it.
All the big and developed hitters Dorian Yates - warm up sets in ascending weight to his 1 set work weight🙄 6 time Mr Olympia. Lee Labrada - multiple time runner up and a great bodybuilding physique (mass with class). Mike Mentzer no introduction needed. Just the obvious names. There are others, but why do I have to provide any? Either use HIT or don’t. They all work so long as programmed and adhered to correctly. It is personal preference as to which serves you best. It is science backed and it is useful. But I should see you up on a world stage winning soon though, yes? 👍🏼
Look I can give myself likes to🤣🤣🤣
@Old Skool Bodybuilding Routines Nope your wrong. He did HIT. I’m not a hitter either🤣 I choose it as it suits me, I’m not against one style over another. Let’s see your gains powerhouse
Lee Labrada himself stated he did HIT - you can find it on UA-cam🤣 Your a funny man though
@Old Skool Bodybuilding Routines O don’t need to rewatch Blood and Guts to waste my time on a wild goose chase. If you want to count his warm ups as work sets, fine. But his gut buster set was his true work set, once his muscles and tendons where warm. His work weight is where he grew, progressive resistance🤔
I guess what Dorian Yates considers failure compared to most people is very different
The Shadow!!! LEGEND
Who told Dorian that 1 set is enough, Mike Mentzer yeah the legend Mike Mentzer but it was sad that he was somewhat demonized because of his 1 set goal, RIP Mike Mentzer, one day the world will know your name.
All man ageing must lift big weight and keep strong or die early
LOOKIN GOOD CHAMP
STAY HEALTHY
GO$ BLESS 💪🙏
One set is all you need when you're full of Trenbolone,Winstrol,Dianabol...
this is where bro science originated, anything works for certain people when they are all doping.
Tbf the other end is also true. When you are on the juice, you can do tons of sets per week without overtraining wich naturals can't do. So this is pointless imo
HIT was specifically designed for the natty builder. It's not about volume, it's about pushing to failure.
Great vid thanks for sharing!
I've just copied this from recent research comparing one set to multiple sets.
"In conclusion, multiple sets are associated with 40% greater hypertrophy-related ESs than 1 set, in both trained and untrained subjects."
Cant post link because UA-cam no longer allows it.
There's also research that states that to failure training isn't required.
Be your own scientist, do your own research.
One set to failure (+ 1 in a million genetics and a load of gear) is all HE needed.
How do you he had one in a million genetics?
Worth noting that with the right drugs like Dorian had, statements like "you only need one rep to failure" do sound appealing
I would love to thanks to mr dorian, because ı have been pretty much his system trying to internilaze and ı have improved a lot even naturally!
I do think one set does work but not for beginner lifters. I only see people with a solid base in place which they achieved from multiple sets and high volume work in the beginning claim this but again they claim it work after they have a solid base. If this works show me a guy that has never worked and out him in this program and see if it actually works
Sounds about right. Taking workout advice from Dorian Yates is like taking career advice from billionaires.
@@5metoo that makes no sense at all
@@jimnorris3227 Sure bro ua-cam.com/video/xMxLmqbzUuw/v-deo.html
It takes waaaay more mental toughness than I have.
One set and a lot of juice………..
For sure. and die young
@@thesergio9444Dorian is 61.
the legend!
one set...one needle per set
The good stuff starts at 3:35!
Love these guys like Yates and Mentzer who build their physiques the old-fashioned way and then promote some new age miracle system. Hypocrites.
I trained for a long while just like Dorian did and got great results, but I got to my biggest with 5x5 and accessory work.
I think with consistency, hard training, supreme genetics and drugs all kinds of training would work. 1 set to failure worked for him but it isn’t THE best way.
If you're doing massive steroids or HGH then one set till failure is going to be enough because the muscle responds differently when there is anabolic steroids within it. If you're going natural it's going to take alot more volume than that.
Completely true. With a good stack working up to one failure set hard and heavy regularly with nutrition and rest really hits the spot. Without forget it...
Will HIT work well/ok if you're natty?
Legend Bro †♥
What surprise me is that some YT fitness gurus out there still continue to bash HIT style of training.
One all out set to failure, but he also performed multiple "warm up" sets. That's volume to me.
Current researchers defines volume as "Number of hard sets" (0-4 reps from failure). So warm up sets would not be counted as volume.
Tell us youve never actually trained in your life but louder.
If i jump on a leg press and just put 800-1000 pounds on it cold...its going to feel heavy as fuck...but if i do 3-4 warm up sets just a couple reps adding weight each set
It jumps starts the CNS
You have no idea what youre talking about
he did 2 warm up sets and some cases only on warm up set and if he was doing one body part and had already hit that bodypart with two exercises if he did a third exercise he would'nt even do a warm up set for the third exercise .
@@antikrister3502
Do you have a citation for that? Where did you see it?
@@martinw245 You can search for Greg Nuckols or James Krieger. There are podcasts/videos and articles where they talk about the topic. Jeff Nippard also has a video on Junk Volume which covers it briefly.
It’s a good job in a way he got his injuries and had to retire when he did. A year later he would have been up against Ronnie. The two of them going head to head and neither would have backed down. Dorian would have ended up in a wheel chair as well.
3 ways to increase intensity.
1. More weight
2. More reps
3. Less rest between sets.
He said you only need ONE set, so wtf are you talking "in between".
@@mts7274 It's a joke, pay attention. And this 1 set to failure thing is total bs.
@@CRCfail it wont be BS if you are training over the age of 45.
More sets,..more frequent workout days !!!
@@4687878 more frequent workout days lead on to high blood pressure.
Mentzer is coming BACK
Training is all about the ability to recover
Whether your doing 1 set or 6 sets. Makes no difference if the recovery doesn’t match the damage done by the training. Training more sets will do more damage and tearing of the tissue no doubt, but that only leads to you needing more recovery to heal the damage. All depends on how you live you life in between the training sessions you put your body through. It could be 4 days to recover, could be 14 days to fully recover, depends on how much food you eating, the drugs your using, the dosage and how much time your body is on charge as opposed to off charge in between the training sessions. Recovery is like recharging a battery after you’ve used up the charge. Charge it on a high speed charger it’ll charge faster, similar as being on gear, you’ll recover faster and grow more providing you get adequate nutrition. The food sleep and chilling out, keeping stress levels low will also accelerate recovery. You can also still recover fast off small amounts of food, you just won’t get the growth as you’ve not put the calories in. Keeping your body in a STATE of growth is easier said than done when natural, also has its limitations, gear does too but the limits are greatly increased. You wanna grow more/
TRAIN MUSCLES LESS FREQUENTLY, ESPECIALLY LARGE MUSCLE GROUPS.
Eat more quality food more often, protein carbs AND FATS
Limit stress levels if possible
10 hours a day sleep is ideal
Chill out whenever possible and relax
Training longer, harder and more frequently does not equate to better bodybuilding results if the recovery does not match the training and pressure you put on your body. FACT
One set is all you need if you can generate the intensity these guys could. Also, you need a consistent training partner for forced reps and negatives. In the Iconic book "3 More Reps" it showcased Mike Mentzer's 1970's training routine. It was low volume compared to other bodybuilders of the day, but it was still around 6 sets per bodypart
Dorian is right,when going to true failure.I do one HIT set for hypertrophy and then 1-3 sets of low reps for strength gains.They said that no one would ever find that sweet spot workout,but it's that simple when applying the HIT set,which can be done before or after the strength sets.
So 4 sets. The complete opposite of the methodology lol.
@@samosborne37 How would someone gain strength then,not being on PEDs? One HIT for hypertrophy,and 2-3 sets for strength.Have some common sense.
I have never seen him
just doing one Set. Just watch his blood and guts video where he is destroying himself with volume.
this video is just bro science, it never goes away unfortunately, he probably did one set to absolute failure and a few more with light weight so he was effectively doing pyramid method which is still volume
That's true if you're already a advance bodybuilder but if your a novice bodybuilders one set isn't enough. A novice still need multiple sets of different body part to stimulate muscle growth. Advance bodybuilders can reduce frequency of workout coz their muscle already stimulated need just to be maintained
I dunno about that but I still think novices should do multiple sets for a different reason - practicing the movements, building up competence on the basic exercises
Yes i agree . One set is for advanced bodybuilders
It's one working set and 2 warm up sets generally. If you look at some of those training with Dorian those warm up sets are not exactly light
Mentzer even says in his book novices should train different. HIT is for intermediate/advanced
@@Ps3sportsgamer Thing is beginners should do more sets because they can recover from much more plus practicing the techniques, a guy barely benching 135 could rest much less than someone stronger and be good recovery wise.
But in reality, when you watch his workout videos, he does more than one set. He does one all outside, but he does more than one set I don’t even know why that’s a thing.
No he does 1 working set and the other 2 sets are warm ups, when he says 1 set is all you need, he is correct, because he only does 1 working set per body part, but the other 1-2 sets are just warm ups
@Old Skool Bodybuilding Routines they're like 3 or 5 reps, so yeah, warm ups
@Old Skool Bodybuilding Routines lol, facts. Actually, it's all about the steroids
You can call them warm ups all you want, but they are sets and the final set is the only one to failure.
@Old Skool Bodybuilding Routines Exactly what I just said.
German volume training is the best way to get big strong I was 11 stone im now 16 stone 18 inch arms
Dorian's body began betraying him three years into his Olympia reign. His training method worked, but only for as long as the body could handle it.
it dugs he took not trining to get as big as he did wake up
It was at that time moving into bew territory and I think his evaluation of getting to contest shape and not reducing stress sufficiently means that his method can be tweaked to be safer. The argument I suppose is whether his injuries were avoidable or inevitable?
So, one set until failure from the three or all three sets until failure?
I've come to the conclusion that if you're on STEROIDS, any system will work. Natural BB is a whole different ball game. If you're a natty and you train one set to failure , once a week, you won't get anywhere.
Exactly
wrong, you are part right. with steroids any system will work. but if you are natty train mentzer or yates way then rest for at least a week. best to rest 10 days or even more say 2 weeks. it when you rest that you see the results. the key is to hit it hard then rest quite a bit. BRIEFLY, INTENSELY, INFREQUENTLY.
You came to the wrong conclusion. One set isnt going to do anything even if your on gear.
@@trinihammer only those blessed with great genetics could make such a workout work. When l see HIT trainees follow such a workout they look like people who've never trained.
@@trinihammer Tried it. Does not work very well, not as well as slightly higher volume and frequency.
I can never work my muscles enough with one set to failure
@@saltmaker5353 B.S. I’ve been lifting for over 20 years. I understand intensity and I take at least 2 sets to failure after a warm up set. If one set to failure worked for most people, then you’d never see Olympia competitors do more than that. But like me, most of them do @ 3 sets per exercise to really work the muscles sufficiently.
I love how these guys talk about their training methods and nutritional habits but fail to have the balls to talk about all the juice they used as if it had nothing whatsoever to do with their gains. As if training hard and eating carrots and chicken was all it took. So cowardly and the interviewer herself should be ashamed of not asking the real questions regarding his steroid use.
This is all wolf tickets. Every pro from the golden age till now does massive amounts of volume for size. Dorian is just making it up as he goes along. Mentzer was just trying to sell books.
Mentzer, Viator, Yates, Labrada,Baker - just to name 5 top tier Pro’s over the years that trained HIT. All bodybuilders when prepping for a contest utilise pump work daily, in the run-up to a show - they are the routines most morons assume are the bread and butter routines of muscle growth, but are simply refinement techniques when dieting.
For steroids it doesn't matter what you do 🤭
As natty we have to work hard
Excuses. With steroids you work just as if not harder. You need to rest more when natural.
Yeah because people on PED's just lay around all day and build muscle. Congrats you made the dumbest comment on here.
@@leecostello8424 actually it's facts
@@keithmerkel7542Actually it isn’t facts. You actually work harder when utilising steroids, I’ve done both geek. But you keep up the assumption to convince yourself about your weak body and mind. Facts are scientifically proven to be confirmed as such. Which if you study the ‘facts’, they back up my statements rather than your crying about drugs making things easier.
@@leecostello8424 Steroids users have the option to work harder. But most recreational users do it as a shortcut out of laziness so hard work isn't really on their agenda.
Hi, can anyone give some advice please as there seems to be a lot of knowledge here. I’ve been doing weights for 25 years 3-5 days a week. I’m 48 years old and 94kg and 5’ 11. I bench 100kg for 4 sets of 10. Then I do 4 more chest exercises of 4 x 10 and finish with triceps. My question is, am I lifting too heavy for my age and will I succumb to bad injuries or joint problems? Thanks in advance
You are messing your flexibility that's all I know, lots of heavy bench affects the range of motion in your shoulders if you go climbing/bouldering. If you don't care/don't feel anything, its fine.
Dorian had only been saying it for 40 years because he got the method from Arthur Jones and Mike Mentzer. He didn't invent the method.
These days of course, research suggests some volume is required.
But his warm up reps were relatively heavy and that's volume
If you're natural? 1 set til failure will never work. Show me one natural bodybuilder who is built like Dorian Yates as Mr Olympia????????
When you are running copious amounts of gear you can get away with one set of work.
They forgot to mention that. I'm sure it was an honest mistake. Lmao
if you train the yates way without gear you will look bigger than the average joe on the street, which is all i want.However if you want to enter bodybuilding competitions then ok you will need gear.