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.

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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.

Dorian Yates' Blood And Guts, Episode 3: Bodybuilding Tips
Watch the video: 15:24


Bodybuilding 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.

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