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AGS-10 Training Program: Inspired By Dorian Yates' HIT Principles!

One all-out-set per exercise! That is the basic principle of Dorian Yates' HIT training system. Derek has created a new training program inspired by this principle. Check out the AGS-10 system.

By: Derek Beast Charlebois

Article Summary:
  • Dorian Yates' HIIT principles suggest one all-out-set to complete failure per exercise.
  • The AGS-10 method employs the all-out-set principle as well as volume and rep blasts.
  • You don't need to do this exact program. Adapt the intensity techniques to work for you.

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AGS-10 Training Program:
Inspired By Dorian Yates' HIT Principles

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One all-out-set per exercise! That is the basic principle of Dorian Yates' HIIT training system. Now, what does "one all-out-set" mean? It means taking a set to the point where you cannot physically complete another rep. To achieve complete failure it may be necessary to throw in some drop-sets, rest-pause sets, forced reps or partial reps.

Dorian believed that after you have maximally stimulated the targeted muscle with one-all-out-set, doing additional sets is not necessary because you have already created the stimulus for muscle growth. When you look at this concept from a scientific approach, it makes perfect sense. A heavy, all-out-set to muscular failure is going to recruit a large number of motor units, thereby overloading a ton of muscle fibers. Overload is the primary stimulus for muscle growth.

Dorian Yates At The 1994 British Grand Prix. Dorian Yates At The 1994 British Grand Prix.
Enlarge Click Image To Enlarge.
Dorian Yates At The 1994 British Grand Prix.
View More Pics Of Dorian Yates At The 1994 British Grand Prix.

Doing another set after you just took the previous set to complete failure is not going to recruit additional muscle fibers and will most likely just fatigue you. In addition, your performance during that next set will most likely suck since you gave it your all for the previous set!

After seeing some videos of Dorian explaining his training principles and seeing them in action, I was instantly drawn to his method of training. Even before learning about Dorian's training I had often wondered if doing additional sets after taking the first set to failure was necessary. If my workout called for three sets of bench press, I found myself holding back on the first two sets then taking the third set to failure. But would I have been better off just doing one set to failure? What leads to more growth; doing a set of 6 reps, resting and then doing a set of 5 reps, resting and then doing a set of 4 reps or doing one all-out-set of 8 reps to complete failure?

It is my current opinion that doing one all-out-set will lead to more growth. The first option of doing three sets leads to more total reps being completed (greater volume), but the second option of doing one all-out-set to failure allows you to push yourself harder, leading to a higher level of overload with less volume.

I decided to give Dorian's HIIT program a go and fell in love with it. Knowing that I only had one set for each exercise allowed me to train harder and more intense than I had in a long time. I did the Dorian HIIT routine exclusively for a long time. After a while, even though I was seeing results, I decided to try out some different routines. It is human nature to always think there are better options out there.

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After three months of trying various programs and setups I went back to what was working for me, the Dorian HIIT program. After a few months of doing the Dorian HIIT routine again human nature got the best of me and I began thinking of ways to make the Dorian HIIT routine more effective. Unlike before where I tried completely different programs, this time my goal was to build upon my current program and now I am confident that I have found a technique that will enhance your results!

Before I continue, I want to point out that some people may do better on a volume-style routine than a HIIT-style routine and vice versa. There is no "best" program for everyone, so I encourage everyone to try different routines and find what works best for them. One should note you need to give a routine enough time to produce results before dismissing it or praising it. It takes more than a week to get results, so don't label a routine as ineffective after just one week. I am by no means saying the below program is the best way to train. It's simply one effective strategy to stimulate muscle hypertrophy.

In addition, the below program is for advanced trainees with at least 3-5 years of consistent weight training experience. If you haven't done so yet I highly recommend that you first complete at least two run-throughs of my Tri-Phase program before trying the AGS-10 program. There are two reasons I make these recommendations:

  1. It takes time to develop the mind-muscle-connection and learn how to properly execute each and every exercise.
  2. It takes time and experience for your body to be able to recruit additional motor units and muscle fibers and you therefore may not be able to train intense enough for one set to be sufficient to stimulate muscle hypertrophy.

With that said let's get into the AGS-10 program!

This Program Is Not Intended For Beginners. Make Sure You Have 3-5 Years Of Consitent Training Experience.
+ Click To Enlarge.
This Program Is Not Intended For Beginners. Make
Sure You Have 3-5 Years Of Consitent Training Experience.


Introducing AGS-10 (All Growth Stimuli) Training Program

As I stated in my Tri-Phase program, "In my opinion, consistently adding weight to the bar-lifting heavier weights and/or completing more reps-is the most effective way to add muscle and grow and should be your primary concern. The number of exercises, sets, rep ranges, etc. you use should be secondary to progressing with the loads you lift." If you want to grow, you are going to have to progressively lift heavier weights. The focus for any program should be beating your performance from your previous workout. Progressively increasing the tension/overload placed on muscle is the primary stimulus for muscle growth.

In addition to tension, fatigue also plays a role in muscle growth (note: a much smaller role than tension) and because of this you will complete a "Volume Blast" or "Rep Blast" for the final exercise for each muscle group worked. All other exercises besides the final exercise for a muscle group are one all-out-set-to-failure (along with intensity techniques) within the 4-10 rep range.

Volume Blast

5-10 sets of 10 reps. Stop once you cannot complete 10 reps with the weight you choose. For example, if you completed 5 sets of 10 reps but on the 6th set you only got 8 reps, then your volume blast is done.

Rep Blast

1 set of 20-30 reps. Choose an exercise that allows you to keep constant tension on the targeted muscle.

Warming Up

I recommend starting with 5-10 minutes of cardio to increase your body temperature and get blood flowing throughout your body. For your weight training I recommend 2-4 warm-up sets before the first exercise for a muscle group and then 1 "feel set" with 50% of the weight you are planning on doing for all other exercises for that muscle group. The feel set should not be taken to failure and should not be exhaustive, just a set to prepare you physically and mentally for that exercise and heavier weight.

Training Periodization

  • 3 Weeks completing one-all-out-set + intensity techniques per exercise and volume/rep blasts.
  • 1 Week completing just one-all-out-set per exercise with no intensity techniques and rep blasts only.
  • Repeat
INTENSITY TECHNIQUES
Drop Sets - Also known as strip sets, drop sets involve the immediate reduction of weight between sets with no rest. This will thoroughly burn out a muscle.
Rest-Pause - Do a set to failure. Rest for 5 to 10 seconds then do a few more reps with the same weight. Do this once or a few times depending on your energy levels and how far you wish to push. With this technique you can take a weight you can only do for a certain number of reps and increase that amount.
Forced Reps - Forced reps are a frequently used method of extending a set past the point of failure to induce greater gains in muscle mass and quality. With forced reps, a training partner pulls upward on the bar just enough for you to grind out two or three reps past the failure threshold.
Partial Reps - Performing an exercise without going through a complete range of motion either at the beginning or end of a rep.


Training Schedule

TERMS YOU'LL NEED TO KNOW
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

TERMS YOU'LL NEED TO KNOW
Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point.

Monday: Chest/Calves

Tuesday: Delts/Traps/Deadlift

Thursday: Back

Friday: Arms

Saturday: Quads/Hams


Conclusion

The key to the AGS-10 program is finding what works best for you. By this I mean finding what intensity techniques for the exercises that give you the best results. For example, on my "Arm Training Day" I do the following:

  • One-Arm Preacher Curls = 1 set of 4-8 reps + 2-4 forced reps
  • Barbell Curl = 1 set of 4-8 reps decrease the weight by 50 lbs (drop-set) then complete as many reps as I can
  • Dumbbell Curl = Volume Blast

There may be exercises where you do not want to use an intensity technique because one all-out-set is intense enough on its own (this is especially true for squats and deadlifts). You do not have to use intensity techniques on every single exercise. With some experience and experimenting you will find what works best for you.

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AGS-10 Training Program: Inspired By Dorian Yates' HIT Principles!
derek@scivation.com

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robb1270

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looks great cant wait to try

Jan 19, 2013 4:56pm | report
 
memof

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memof

great

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Jul 9, 2013 5:39am | report
 
GTBaldwin99

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GTBaldwin99

Checkout my profile guys let me know what you think of my physique comment, rate, and add me!

Nov 19, 2013 2:23pm | report
 
Zanny1

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Zanny1

Very similar to how I train but with my own modifications, so you guys call it volume blast interesting.

Apr 20, 2014 2:56pm | report
 
Vanwink

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Vanwink

Like it. Sounds good

Jul 17, 2014 3:20pm | report
 
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