Video Article: Dorian Yates - Blood And Guts, Dorian's Tips
Don't be the guy in the gym that doesn't have a clue. Proper weight training requires more than grunts and gloves, so listen to what Dorian Yates, 6-time Mr. Olympia, has to say about lifting intelligently, using your time efficiently, and getting the most out of nutrition and supplementation. Get ready to conquer the gym with a hardcore battle strategy.
Find Dorian Yates' Blood & Guts Trainer: Dorian's Tips on the Video Network where you can leave comments, rate the video and download your own copy!
Dorian Yates' Blood And Guts Episode 3: Dorian's Tips
Workout Split And Recovery:
- Rest - Be flexible. Take a day off if you need it.
- Lifting is the weakest phase of the movement.
- Static is the strongest phase of the movement.
- Negative movement is the most important part of the rep.
- More muscle damage occurs during negative movement.
- When positive has failed negative still has strength.
- 25-30 min moderate pace 3 times a week.
- Helps you recover quicker.
- Do cardio away from weight training.
- Body weight exercise. Short movements.
- Forward Crunches and Reverse Crunches.
- Once a week. No additional weight.
- Multiple sets concentrating on contraction.
Machine Vs. Free Weights:
- Free weights adapt movement for your body.
- Machine helps isolate muscle.
- Machine helps control extra negatives.
- True failure is hard to achieve without a spotter.
- Choose training partner with the same goals.
Nutrition And Supplementation:
- Take care of injuries before they get worse.
- Scar tissue is not flexible and may tear again.
- Get deep tissue massages regularly.
- Visit a chiropractor frequently.
- Track body measurements and body weight.
- Make small, short-term achievable goals.
- Taking progress pictures helps track gains.
- Keep a workout and nutrition journal.
- Make short term and long term goals.
- Writing down goals makes them more powerful.
- Work to beat yourself every workout.
- Know workout before entering the gym.
- Follow This Discussion by:
The part of this episode that really got to me was the point about do MORE negatives then positives.. because everyone in my school thinks "Oh ill just put up this weight as fast as i can and ill get big".. I used to be like that but now after watching your videos and learning all of what I need to know, Im set. Thanks Dorian.
If your pIanning to transform your body along the lines of gaining Mass I would suggest using a good Whey Isolate combined with Vitargo post-workout.
You can incorporate BCAA's such as Xtend or Gaspari AMINOLAST into your Water Consumption. Making sure you get those 3 vital supps into your body post-workout will kickstart your gains, that is if your planning to gain Lean muscle mass anyway.
As a teen your Calorie intake would be very demanding so getting alot of calorie dense foods would be ideal, and of course keeping your meal frequency good aswell i.e. 6-8 meals including your post workout shake. I followed the same plan and put on 40Lbs of lean muscle in a good 7 months during my teens.
Judging by your current BF% and your age you wouldnt have a problem using the basics. If price is an issue just settle for a good Protein and load in your carbs as fast as possible. If your a hardgainer you can try a Mass Gainer to help those carbs kick in, whilst keeping your BF% down by having a decent amount of cardio on your off-days. Hope this helps :)