Video Article: Dorian Yates - Blood And Guts, Back
If getting off the couch is the only workout your back gets, it's time to destroy your routine. Dorian Yates, the master of high intensity training, has 5 back-busting exercises for you to build powerhouse lats! Transform your back from a house made of straw to an impenetrable Fort Knox of muscle!
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Dorian Yates' Blood And Guts Episode 2: Back Workout
- Dumbbell Pullover: 2 warm up sets 10-12 reps, 1 working set of 8-10 reps to failure,desired weight (increase weight between sets)
Dorian's Tips: Dumbbell Pullover Isolates only Lats.
1 min rest
- Close-Grip Pulldown: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
1 min rest
- One-Arm Row (each arm): 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)
1 min rest
- Wide-Grip Seated Cable Row: 1 warm up set 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between reps)
Dorian's Tips: Only use straps when grip fails.
1 min rest
- Barbell Deadlifts: 1 warm up set of 10-12 reps, 1 working set 8-10 reps to failure, desired weight (1 min rest between reps)
Dorian's Tips: Watch form in the mirror.
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ive just started following this plan....one small question though... is it fine that day one involves all the major bicep exercises and some shoulder, such as the flyes, and then this second episode (which I assume you do on day 2 or 3) involves exercises that miminally work the biceps and shoulders? I always thought that exercising a muscle shortly afterwards would be counterproductive?
His workouts are one day on, one day off (CARDIO). If you watch the videos to the workouts, there is a workout number in the bottom right corner of the beginning of the video. On your off day though, you should only do cardio at the most. You really want to allow your muscles to rest and rebuild on these days. So it would be 4 lift days a week and 3 cardio days. Good luck on your lifting!
yeah, this is HIT (high intensity training) people who follow this type of workout believe in a one and done workout. so like, you'll get one or two warm ups, then you'll have "the set" which is the set where you completely exhaust both your positive and negative strength.
Awesome back workout, i find that the best part of the vid was at the end where chris (i think that's his name) says "it's only the reps you struggle with that give you growth" since i started working like that ive seen much better gains
Swap out Bent-over Flyes (rear delts) on a Back Day, after finishing upper back and prior to doing deadlifts. Insert dumbbell shrugs on the Delts & Tris day before starting with triceps.
I just started on going to the gym, I got the the bench press part but it was hard to keep balance of the weight. I didn't feel heavy though, just was losing some balance. Anyone can help me out?