Video Article: Dorian Yates - Blood And Guts, Legs

Dorian Yates has 7 exercises to give you a leg-up in the gym. Dorian Yates' leg workout will help you pack on slabs of leg muscle that you've never known before!

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

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.





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Lionology

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Lionology

Great video.

Dec 18, 2011 1:37pm | report
 
BAlift12

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BAlift12

Awesome. The most exhausting and mentally draining workout I've ever done. If you take your legs to true failure, it is brutal, yet so rewarding. So much oxygen was in my legs that I began to feel lightheaded and nearly threw up. I now know how to train legs like a man.

Jan 5, 2012 5:40pm | report
 
Bofrere21

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Bofrere21

Is that me or they doesn't go enough low on the leg press 45 !?

Jan 15, 2012 3:09pm | report
 
sticky_wicket

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sticky_wicket

I'll give him the pass since he is pressing over 1200 lbs

Apr 12, 2012 12:09pm | report
yash3d19

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yash3d19

yeah..its probably because of that insane heavy weight he is pushing..!! 1200 lbs of weight on the leg press..Jeez my legs gave me a slight burn only by mere imagination of that thought!! :P

Jun 13, 2013 5:06am | report
reftis

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reftis

if you go lower than that you will activate your hamstrings and glutes alot more. the first session focuses on the quads!

if you are only doing leg-presses without extra hamstrings work, then go as deep as possible!

Feb 4, 2014 5:37am | report
jessica9152

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jessica9152

i never even go THAT low haha. i do leg press for glutes and quads not really hammys, i do deadlifts for hammys :)

Jul 8, 2014 8:43pm | report
MissMocha158

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MissMocha158

Great Workout!

Feb 7, 2012 8:55pm | report
 
Docthal

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Docthal

where are the squats?

Feb 20, 2012 12:44am | report
 
wlam

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wlam

AMEN! love squats.

May 21, 2012 9:40pm | report
DRCzz

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DRCzz

Used a Hack squat machine.

Sep 9, 2012 7:45am | report
raulbucata

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raulbucata

Only this 7 exercises, and in this order?or by week 2, 3 etc, you can add other exercises in this 7?

Feb 21, 2012 2:21pm | report
 
sticky_wicket

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sticky_wicket

If you're doing it right, you won't need to add anything at all. Get a training partner who will make sure you go to failure and help with things like Negatives and Drop sets

Apr 12, 2012 12:07pm | report
trevor61396

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trevor61396

ok guys all i have at my house is a squat rack and bench and a smith machine is there any other exercise i should do instead of hack squats and leg press?

Mar 20, 2012 6:39pm | report
 
Max0898

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Max0898

Trevor you can do barbell hack squats (on exercise data base) and you could do front squats, but the problem with that is its hard to bring your quads to failure without being squashed by the bar.

Good luck

Mar 24, 2012 8:24pm | report
 
cnader55

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cnader55

We don't have a Hack Squat machine at my gym, is their any thing i could substitute in for it?

May 2, 2012 7:44pm | report
 
bublt4me

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bublt4me

Front squats. You can do this on a power rack or a Smith machine. Maybe sure you nice and deep; setting up the limiting bars (don't know the name but they catch the bar in the event you can;t lift the bar anymore and collapse) and squat down until you touch them, then drive upwards.

Jun 14, 2012 12:06pm | report
MartinTheBB

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MartinTheBB

Terrible form on the leg extension. You know its on the negative part were getting bigger...

Jul 6, 2012 3:29am | report
 
Docthal

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Docthal

he didnt even get one rep on the last leg press set

Aug 20, 2012 1:41pm | report
 
diffrentiable

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diffrentiable

notbad/10

Oct 11, 2012 1:59am | report
 
payafb

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payafb

I just did my first day, if you put everything you've got in your working set, you will get a pump in your muscle like never before, I had to drop my weights for the rest of the workout by 20% as he says because my muscles got exhausted so much that I couldn't lift the same weight i did before :)

Nov 20, 2012 4:20pm | report
 
jbonnemort

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jbonnemort

Very Educational. Thoroughly enjoyed learning from one of the greatest.

Dec 6, 2012 10:11pm | report
 
DannyWage

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DannyWage

Hoorah! Time to try it tonight (:!

Article Rated:
Dec 28, 2012 10:59am | report
 
reftis

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reftis

Dorian is the greatest BB of all time!

Feb 6, 2013 5:48am | report
 
HardyMonster

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HardyMonster

For a second I thought he was leg pressing just the two 45s....then the camera angle changed.

Mar 15, 2013 3:52am | report
 
Showing 1 - 25 of 39 Comments

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