Yates Blood & Guts

[bobby716]

Every few months I change up my workout routine. For the next 6 weeks I am going to be using Yates B&G routine. One minute rest between ea set and a 5 minute rest before changing body part. Has anyone ran this before? What were your results?

This is what I will be doing:

Monday:
Chest & Biceps

Decline bench: 2 warm ups 10-12 reps 60-75% weight
1 working 6-8 to fail

Incline DB press: 1 warm up 10-12 reps
1 working 6-8 to fail

Flat bench DB flyes: 1 warm up 10-12 reps
1 working 6-8 to fail

Iso curls: 1 warm up 10-12 reps
1 working 6-8 to fail

Straight Bar curls: 6-8 to fail, negative fail, static fail


Tuesday:
Back

DB pullover: 2 warm up 10-12 reps
1 working 8-10 to fail

Close grip pull down: 1 warm up 10-12 reps
1 working 8-10 to fail

1 arm row: 1 warm up 10-12 reps
1 working 8-10 to fail

wide bar cable row: 1 warm up 10-12 reps
1 working 8-10 to fail

deadlift (bar doesn't go below shins): 1 warm up 10-12 reps
1 working 8-10 to fail

Wednesday:
REST

Thursday:
Shoulders & Tris

shoulder press: 2 warm up 10-12 reps
1 working 6-8 to fail

lateral raises: 1 warm up 10-12 reps
1 working 8-10 to fail

lateral cable raises: 1 working 8-10 to fail

reverse DB flyes: 1 warm up 8-10 reps
1 working 6-8 to fail

Shrugs: 1 warm up 10-12 reps
1 working 6-8 to fail

Tri pushdown: 1 warm up 10-12 reps
1 working 8-10 to fail

Skullcrusher: 1 warm up 10-12 reps
1 working 8-10 to fail

Seated overhead tri press: 1 warm up 10-12 reps
1 working 8-10 to fail

Friday:
Legs

Extensions: 2 warm up 20-15 reps
1 working 10-12 to fail

Leg press: 2 warm up 10-12 reps
1 working 10-12 to fail

Hack Squat 2 warm up 10-12 reps
1 working 10-12 to fail

Rest 5 minutes

Calf Press 1 warm up 10-12 reps
1 working 10-12 to fail 3 pause rest sets

Seated calf raises: 1 warm up 10-12 reps
1 working 6-8 to fail

Saturday Sunday:
Rest


Any feedback good bad or any results or logs anyone kept would be greatly appreciated.

 

[ghettostudmuffin]

While the actual volume of physically demanding/intense sets is low per workout, the workout frequency being every day is high.

I am willing to bet if you are not on steroids that this routine will wear you out within 3 weeks tops.

Alot of people don't realize that it's not just the weight of a given exercise or overall number of sets and reps done, but also the frequency of how often you workout and the relative intensity. Intensity being a weight that is close in percent to your relative 1 rep max OR a set taken to absolute momentary muscular failure.

You may have to recuperative power to handle this routine, but the majority of people training on this would rapidly over-train.

One might look at this workout plan an say, but ghetto, you only do 3-5 actual demanding sets each day. True, but you end up doing this every day and your nervouse system/recovery ability is impacted every day from this.

If this was condensed some how into a 3-4 day a week routine then I think it could be very effective for a moderate amount of time, but even then I think it would eventually lead to a period of time requiring a back off weights used or not taking the sets to failure to allow for systemic recovery.

The actual physiological processes that take place from intense training are very complex which is why theories like Mike Mentzer's or HIT advocates are very over-simplified.

 

[bobby716]

I am not on anything right now but in a week or so i will be. I have had the flu and i didnt want to start anything if im only getting 1500 cals in a day without chuckin it back up.

I am going to run it for 6 weeks then back off all weight training for a week still hitting cardio for 30-45 a day and then go back with a light weight high rep routine. I usually take a week off every 2-3 months so im due for a gym vacation

I have been running this routine all week and I love it. It def takes a toll on your body but I love waking up the next morning from a workout and being sore. Im just trying to get as much food and water in me as possible so I can see the full potential of this routine.