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Video Article: Dorian Yates - Blood And Guts, Dorian's Tips

Listen to what Dorian Yates has to say about lifting intelligently, using your time efficiently & getting the most out of nutrition and supplementation.

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!

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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.

Extra Negatives:

  • 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.

Training Partners:

  • True failure is hard to achieve without a spotter.
  • Choose training partner with the same goals.

Nutrition And Supplementation:

  • To gain muscle 1.5 g protein per pound of body weight daily.
  • Eat 5-6 small meals a day.
  • Multiply protein intake by 1.5-2 for carb intake.
  • Fats improve strength performance.
  • Mix a few egg yolks with whites.
  • Eat only lean beef.
  • Ingest simple sugar right after training.

Injury Prevention:

  • 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.

Progress Tracking:

  • 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.

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Showing 1 - 11 of 11 Comments

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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.

Jul 16, 2012 7:22pm | report

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I can see Kris Gethin doing some cheat... lol

Dec 5, 2012 2:38am | report

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Hands down the best bodybuilding advice you can get in any video

Jan 5, 2013 9:33pm | report

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as a teen,what supplements do u sugest I use as someone who normally works out but is finally deciding 2 transform my body

Jan 13, 2013 9:14pm | report

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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 :)

Feb 23, 2013 7:21pm | report

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Thank You.

Feb 26, 2013 3:56am | report

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its great

May 7, 2013 7:32am | report

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Hi, as you said on the video tips, to ingest simple sugar right after training; i would just like to know approximately how may grams per body weight should one need? Or if anybody knows, could anyone advise me? I just want to know. Thanks in advance.

Jun 28, 2013 11:22pm | report

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can someone pls tell me the name of the music playing in this video....

Sep 21, 2013 8:57am | report

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well is isn't right about everything. It's been proven that your body doesn't simply just get rid of excess protein but rather just takes longer to digest. If we couldn't process protein this way, we probably wouldn't have made it out of the ice age.ha ha

Oct 30, 2013 3:03pm | report

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I love this article he hits the nail on the head especially with gaining 5 lbs on a set weight at the end of the year is 60 lbs.
this article has made me re-think my goal approach, thank you Dorian!

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Dec 13, 2013 4:09pm | report
Showing 1 - 11 of 11 Comments

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