My new workout Routine

[Arnold'sApprentice]

This was Dorian Yates' pre steroid routine ..I'm gonna try it for 8 weeks no changing anything. A spit in the eye for all you who say i asskiss debaser...it's too much volume for him.

Workout A

Bench press x2

Incline press x2

Deadlifts x2

pullups x2

rows x2

Overhead press x2

Lateral raises x2


Workout B

BB curl x 2

Incline curls x2

Skullcrushers x2

heavy pressdowns x2

squats/leg press x2

leg curls x2

leg ext x2

calves



3 days a week M,W,F weekends off ..so one week workout A twice the next week workout B twice.

Both sets to failure after 2/3 warmups at 50%...wish me luck

 

[Arnold'sApprentice]

Not to failure on deads or squats though

 

[from zero]

Good luck bro. Looks like a solid program. I like the simplicity of it.

 

[MattRecc]

looks good, all heavy compound movements. definitely too much volume for me though

 

[Arnold'sApprentice]

Good luck bro. Looks like a solid program. I like the simplicity of it.

thanks bro

 

[Arnold'sApprentice]

looks good, all heavy compound movements. definitely too much volume for me though

my fears too...but nothing ventured nothing gained. i am pretty confident i can tell if im overtraining pretty soon. if i think i am i may have to modify...but i wanna try it straight for two months

 

[Debaser]

Looks pretty good to me. This would also be a good program for someone who "didn't believe" in low volume, as a transition from their higher volume program to a lower one. It also has a high frequency, therefore I think you will make really fast gains on it.

 

[Arnold'sApprentice]

good point debaser...as always. I'm glad you think it's ok..i think my body will be ok with frequency because my strength is really rather poor and i don't think it has overtaken my recuperative ability at all

 

[JKurz1]

14 sets for 3 bodyparts??? Looks good...how can this be too much volume?

 

[Debaser]

Well, I don't consider it "too much" volume, but you can grow like wildfire with no more than 1-2 sets. I consider anything above 4-5 sets per bodypart excessive.

 

[Tweakle]

Looks fine to me, I'm doing something similar 4x a week now with great results so (I don't train arms with legs tho, that seems a little excessive lol)

 

[Debaser]

Looking it over again, I just realize I saw leg extensions. I suggest you drop these man, perhaps adding one more set of squats in their place--these can cause knee injuries easily over time, and in some people much sooner.

 

[CobraUTAH]

Debaser what do you recommend instead of leg extensions? I've been doing them for awhile trying not to push it very hard just a couple of 2x10's after my 5x5 with deep squats. I don't feel they've hurt me yet but I've also always heard they are hard on the knees.

 

[Arnold'sApprentice]

Looking it over again, I just realize I saw leg extensions. I suggest you drop these man, perhaps adding one more set of squats in their place--these can cause knee injuries easily over time, and in some people much sooner.

will do bro. are the lying leg curls ok? dorian seems to rate them highly

 

[Lord_Suston]

Looking it over again, I just realize I saw leg extensions. I suggest you drop these man, perhaps adding one more set of squats in their place--these can cause knee injuries easily over time, and in some people much sooner.

hell jsut front squat

 

[b fold the truth]

Please keep us updated with your progress both before and after this program.

Do you really think that Dorian has been 'pre-steroid' at anytime in the past 10+ years? I don't know any pro bodybuilders who EVER come 'off'. Most have been on for 10+ years (especially the guys who have been around for a few years).

Seriously...keep us updated on your workouts. I'd like to see how everything treats you on a day to day and week to week basis.

B True

 

[Arnold'sApprentice]

this is the exact routine he referred me to and is what he would recommend for all natural trainers. he actually started doing less volume when he juiced..weird i know

 

[WalkingBeast]

14 sets for 3 bodyparts??? Looks good...how can this be too much volume?

Agreed. Way too little volume for me. Of course I did 30+ sets for back alone before this little pull. Its always good to experiment though. Everyone's different. Low volume has never worked for me. High volume to failure has always done well for me. Best of luck with the routine!

 

[casualbb]

Also, there's a lot of redundancy on the arm stuff. Two types of bicep curls, two types of tricep presses? I'd say just stick to incline curls and skulls, 2 sets of each.

 

[WalkingBeast]

Also, there's a lot of redundancy on the arm stuff. Two types of bicep curls, two types of tricep presses? I'd say just stick to incline curls and skulls, 2 sets of each.

Shit...I wish it was that easy.

 

[casualbb]

Shit...I wish it was that easy.

...? It is.

 

[leatherface]

Yea I don't really understand either... what do you mean it isn't that easy? well not that its easy but..

 

[WalkingBeast]

Yea I don't really understand either... what do you mean it isn't that easy? well not that its easy but..

I mean: 4 sets total for arms? Thats easy in comparison to what Ive been doing the past 9 years. Maybe some people can grow off of it though. Sure as fuck not me.

 

[Debaser]

What makes you think your arms are so different from everybody else? Muscle tissue is muscle tissue.

 

[WalkingBeast]

What makes you think your arms are so different from everybody else? Muscle tissue is muscle tissue.

Sure its still tissue, but it responds differently. Why else is there two people who can train and eat identically and one gains much more then the other? What makes me think Im so different is that I would not grow on such a routine at this point (or ever), and you say you do.

 

[TheOak84]

Well, I don't consider it "too much" volume, but you can grow like wildfire with no more than 1-2 sets. I consider anything above 4-5 sets per bodypart excessive.

you mean 4-5 work sets right???

 

[b fold the truth]

I still like doing 4-8 sets for arms at times. Right now I'm not able to do events as much (which hit my arms a lot) so I am doing more and more gym work to compensate.

For bodybuilding...I always did 3-4 sets of flat bench (1 to failure), and 2-3 sets of incline (1 to failure), and usually one more exercise for 1-2 sets (1 to failure). Worked pretty good for me.

PLEASE...just remember that YOUR ideas are not always the CORRECT ones and they are NOT FACTS!!!! I'll go ahead and say that mine are not facts either...ther are very few givens or facts in training.

B True

 

[Arnold'sApprentice]

i'm getting tempted to modify it but i told myself that for once id try it without tinkering -like i always do

 

[Lord_Suston]

PLEASE...just remember that YOUR ideas are not always the CORRECT ones and they are NOT FACTS!!!! I'll go ahead and say that mine are not facts either...ther are very few givens or facts in training.

B True

this is why we have a forum, to convey ideas and theory, there are very few facts in building muscle. Nice post.

Debaser I will give you a theory I have done some recerch on, is muscle can grow only as fast as the surrounding fascia around it grow, so if the fascia is fibrous by microtrauma over time it might not be able to expand at maximal rate by which slowing down muscle growth, just a thought

 

[Arnold'sApprentice]

For bodybuilding...I always did 3-4 sets of flat bench (1 to failure), and 2-3 sets of incline (1 to failure), and usually one more exercise for 1-2 sets (1 to failure). Worked pretty good for me.



B True

what frequency..x1 or x2 a week?

 

[b fold the truth]

what frequency..x1 or x2 a week?

Once...

My workout split was as follows:

Monday: Legs
Tuesday: Chest
Wednesday: Off
Thursday: Back
Friday: Shoulders, Tric, Bic

Often times I would do one or two sets of shoulders, biceps, and triceps at the end of chest day. Some kind of lateral raise, tricep push down, and a concentration curl (or some other type of the stereo-typical 'shaping' movement).

On Friday I would often do a set or two of light flyes or pec dec.

B True

 

[Hansson]

I think this looks good. Good thinking not tinkering with it - you can't make everyone happy. It's not a conicidence it looks just as it does. Just take it easy with the 'to failure' stuff as it often does more to increase recovery time than increase growth. If you go to 'real failure' every set you may burn out too quickly on an otherwise very nice program.

Good luck and post when you've got started!

 

[Arnold'sApprentice]

AGREED ...However,would you believe that i rembered it wrong and it is leg press and NOT leg extension? debaser can sniff out a weakness in a rountine so easily

 

[Hansson]

I haven't read Yates' book so I can't answer that but honestly it doesn't matter much. The squat is without doubt the superior leg exercise and in my opinion squat/leg curl/leg press will get the same results as squat/leg curl/leg extension. Both quads and hamstrings get worked regardless.

When performing leg extensions remember not to jerk up the weight but perform it controlled and steady. Don't keep your foot in any strange angle. The reason some people get hurt on it is because they use too much weight and don't perform it properly.

The most important thing is that you decide for a routine and then stick with it for at least three months, always striving for lifting more weight in the important lifts (deadlifts, squats, etc) in a safe and controlled way of course. If you do leg press or leg extensions in addition to squats is of lesser importance.

Have you started on the routine yet?

 

[Arnold'sApprentice]

3 workouts in bro. feeling good..but bi's are pretty sore

 

[Apprentice of Arnold]

You rock, bro

 

[Arnold's Apprentice's Bro]

yeah, our bro really rocks. rock on bro!

(and keep rocking back and forth on dad....it's keeping him off of us! take one for the team bro!)

 

[DeanersWeiner]

What are the percentages of weight and rep range for those exercises? Light med or heavy?

 

[DeanersWeiner]

AA stick with that routine. I am one true beliver in the way Dorian trained with low volume. He also did not believe he would get any gains until I think it was Mike Mentzer (but Im not sureit was Mike or someone else) told him to try it for a few months.

I also believe that Dorians genetics were so far superior to everyone elses that if he was still competeing today he would still be Mr "O".

I also over trained all the time with way too many sets and reps. I laugh at people in the gym I work at working out for 2 - 3 hours and just shake my head and say why! Since Ive switched to a new routine like the one you wanna try out my gains, just everything is amazing and I cant believe Im getting this good of gains in muscle and strength with low volume training but super intense.

 

[Arnold'sApprentice]

that makes me feel it's all worth while when i read stuff like your post bro..

AMEN

*6-8 reps btw*

 

[Aslin]

sub the incline for the standing press