Video Article: Dorian Yates - Blood And Guts, Legs

Destroy your knobby-knee toothpick-sized legs and build solid lead pipes with Dorian Yates crushing leg workout. The master of high intensity training, Dorian Yates, has 7 exercises to give you a leg-up in the gym. Hamstrings, quads, calves - Dorian Yates' leg workout will help you pack on slabs of leg muscle that you've never known before!

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Dorian Yates' Blood And Guts Episode 5: Legs Workout

• 10 min Cardio Warm Up

Stretching

• Lower Back Stretch: 1 set of 6 reps, each side
  
  
• Hamstring stretch (keeping legs straight): 1 set of 6 reps
  
  
• Glute stretch: 1 set of 6 reps

Dorian's Tips: Active stretching doesn't weaken muscles.

• Leg Extensions: 1 warm up set of 15 reps, 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, increasing desired weight (1 min rest between sets)

1 min rest

• Leg Press: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: True failure means mental failure.

1 min rest

• Hack Squat: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Moderate Stance. Squat below parallel.

5 min rest. Recuperate and mentally prepare.

• Seated Hamstring Curl:1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Have partner lift weight to exhaust negative.

1 min rest

• Stiff-Legged Deadlift: 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)

Dorian's Tips: Only lower as far as a straight back allows. Don't use reverse grip. Hold bar with thumb.

1 min rest

• Calf Press: 1 warm up set of 10-12 reps, 3 rest-pause sets to failure, desired weight (10-15 sec rest between sets)

Dorian's Tips: Perform rest-pause sets to push beyond failure.

1 min rest

• Seated Calf Raise: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)

Dorian's tips: Perform full extension and control when training calves. Cardio conditioning is needed to train to true failure. Pacing yourself doesn't push your body to grow.