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.

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.

Cardio:

• 25-30 min moderate pace 3 times a week.
• Helps you recover quicker.
• Do cardio away from weight training.

Abs:

• 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.

Motivation:

• 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.