Dorian Yates trainig principles

[THEWIZARDOFKOZ]

I wanted to se what everyones thoughts were on his "progressive warm up" principle. My main question is, am I doing too much.

Here is what I am currently doing, I just put legs and shoulders, I hipe this is enough to give suggestions, if you need more body parts and weights just let me know


Legs:

Squat
135 x 12
225 x 10
315 x 10
405 x 7, this is my working set

Leg Press
3 plates per side x 12
6 plates x 10
10 plates x 7, working set

Hack squat
1 plate per side x 12
2 plates x 10
3 plates x 8, working set

Shoulders

Smith press, the weights are just the wieght of the plates
90 x 12
140 x 12
180 x 8
230 x 6, working set

DB press
25 x 12
75 x 10
100 x 6, working set

DB front raises
25 x 12
35 x 10
50 x 10, workng set

cable side raises
20 x15
40 x 10, working set

Shrugs
3 x 12, 130 Dbs

 

[easymoneymike]

Seems fine to me. I mainly use HIT style training as it seems to work the best for me. Usually I do 2 warmup sets with 1 all-out set with a choice of intensifiers like forced reps, rest pause, negatives, drop sets, etc. If you watch the newer blood and guts trainer series he did with BB.com that's more or less what he calls for. 1 to 2 lighter sets to get the feel of it with 1 working set.

 

[Kenny Croxdale]

I wanted to se what everyones thoughts were on his "progressive warm up" principle. My main question is, am I doing too much.

Warm Up

What you want to do is the minimal amount of warms in getting to your top set. In other words, save you best effort for you top set.

With that said, you doing too much.

Try this.

Legs:

Squat
135 x 12
225 x 5
315 x 2
405 x 7 plus

Leg Press
3 plates per side x 8
6 plates x 5
10 plates x 7 plus

You legs are already warm up from squatting.

Hack squat
1 plate per side x 8
2 plates x 5
3 plates x 8 plus

Shoulders

Smith press, the weights are just the wieght of the plates
90 x 12
140 x 5
180 x 2
230 x 6 plus

DB press
25 x 12
75 x 5
100 x 6 plus

DB front raises
25 x 5
35 x 2
50 x 10 plus

cable side raises
20 x5
40 x 10 plus

Shrugs
3 x 12, 130 Dbs

Kenny Croxdale

 

[Calves of Steel]

If you're natural or off that's too much. Otherwise, there's a good chance you can handle that and grow off of it. I wouldn't go as heavy/low as 6 reps on a set for shoulders though.

 

[indrox1]

If this workout takes more than an hour, hour and a half max, its to much in my opinion. Personally I like putting in more working sets. At least 2. And keep the reps in that 8 to 12 range on the shoulder presses. Also for added stimulant to the muscle I incorporate forced negatives on the last working set. But hey bro the only way to find out what works is to do it. Everyone is diffrent in what works for them. But I can say this... any change in your routine is great! Keeps the body guessing. Like the overall layout of your routine though. Good luck!

 

[THEWIZARDOFKOZ]

Kenny,
Thanks for the suggstions. I will try it. Looking forward to it!

 

[Standard Donkey]

i would only use his template if eating lots of protein and fats (and preworkout carbs) to clean bulk


and while on a lot of gear. Im actually using his method currently for my clean bulk

 

[THEWIZARDOFKOZ]

update;

So i treid Kenny's method and got the following results:

405 x 10 for squat, previous was 405 for 7


leg press
12 plates for 9, then I did another set of 12 plates for 7

hack squat:

3.25 plates for 8


All weights went up drastically!!!


Thank you Kenny!!

 

[grotto72]

its all about what u get in the working set so save yourself and back off on the warm ups

 

[THEWIZARDOFKOZ]

update:

did deadlifts last night, previous was 405 for 7, now its 495 for 9, i lost my grip so i know i can do more weight and reps.

Thanks Kenny.

Today is bench i will post results later

 

[THEWIZARDOFKOZ]

update, did chest last night

incline BB, previous 245 for 7, now 275 for 7
flat BB, previous 275 for 6, now 315 for 6
incline flies, previous 70 for 10, now 80 for 11
cable flies, previous 60 for 12, now 80 for 10


Thanks Kenny!!!

 

[theboneman]

i would only use his template if eating lots of protein and fats (and preworkout carbs) to clean bulk


and while on a lot of gear. Im actually using his method currently for my clean bulk

theres your anser right there !! this guy has the money !! ( AND ON ALOT OF GEAR), intermediate body builders will slow there progress or even halt it, copying pro's work outs, those guys are on so much shit it can borderline ridiculousness. the other guy also adjusted your routine nice, less is best.
i dont think we could recuperate for the next work out, keeping that intensity and work load, the best thing you can do now is listen to these guys, because they know exactly what there talking about !! and i emphasize EXACTLY !
LATER.

 

[MuscleGauge1]

Nice Nice Nice. Can't go wrong with D. Yates training principles