Dorian Yates Blood and Guts
If you have issues packing on size like so many, it is imperative to try a low volume and high intensity training style like the Dorian Yates Blood and Guts Program. Hard gainers most often dot not grow with routines in the back of magazines or with high volume training.
If your goal is mass gains on small, or long and lanky frame, you need to try low volume high intensity training.
Here’s how Dorian Yates training breaks down.
He worked on a 2days on, 1 day off, 2days on 1 day off, repeat system.
Body Parts worked together are.
Chest & Bis
Legs
Back & Rear Delts
Shoulder & Tris
DORIAN YATES BLOOD AND GUTS VIDEO BREAKDOWN
Chest & Bis
Dorian Yates uses hammer strength machines in a lot of his workouts, this will take a large amount of stress of the joints.
TIP: Use slow negatives as you will get more time under tension with each movement.
Beginning with incline chest press, start with some warm up sets to get your muscle warm first. We aren’t adding a ton of weight just yet. Do some light sets before you start your counting sets.
Incline Bench Press: 4 sets after your warm up sets, Then one last all out working set.
Decline Bench Press: 1 warm up set, Then one all out working set
Incline Dumbbell Fly’s: 1 warm up set, Then one all out working set
Cable Chest Fly’s: One all out working set
See Full Video Below
Legs
Dorian Yates doesn’t squat with his routine, he uses leg press and hack squat machines in his workout, this will take a large amount of stress of the back.
TIP: Use slow negatives as you will get more time under tension with each movement.
Begin with a cardio warm up on the bike for 10min.
Stretch for 5 to 10min
Leg Extensions: 3 sets after your warm up, Then one last all out working set.
Leg Press: 2 warm up sets, Then one all out working set
Hack Squats: 1 warm up set, Then one all out working set
Leg Curls: 1 warm up set, Then one all out working set
Stiff Leg Deadlifts: One all out working set
Standing Leg Curls: One all out working set
Standing Calf Raise: 1 warm up set, Then one all out working set
Seated Calf Raise: One all out working set
See Full Video Below
Back And Rear Delts
Dorian Yates uses hammer strength machines in a lot of his workouts, this will take a large amount of stress of the joints.
TIP: Use slow negatives as you will get more time under tension with each movement.
Begin with a few light weight warm ups before you start adding heavier weight
Pullovers: 2 sets after your warm up, Then one last all out working set.
Reverse Grip Pulldowns: 1 warm up set, Then one all out working set
Yates Row: 1 warm up set, Then one all out working set
Seated Hammer Row: One all out working set each arm
Rear Delt Machine Flys: One all out working set
Rear Delt Dumbbell Flys: One all out working set
Hyperextensions: One all out working set
Deadlift: 1 warm up set, Then one all out working set
See Full Video Below
Shoulders & Tris
Dorian uses hammer strength machines in a lot of his workouts, this will take a large amount of stress of the joints.
TIP: Use slow negatives as you will get more time under tension with each movement.
Begin with a few light weight warm ups before you start adding heavier weight
Smith Machine Military Press: 2 sets after your warm up, Then one last all out working set.
Dumbbell Lateral Raises: 1 warm up set, Then one all out working set
Cable Lateral Raise – One Arm: One all out working set per side
Shrugs: 1 warm up set, Then one all out working set
Tri Extensions: 2 sets after your warm up, Then one last all out working set.
Lying Tri Extensions: 1 warm up set, Then one all out working set
Reverse Tri Extensions: One all out working set
See Full Video Below
Try this Dorian Yates routine for a minimum of three months and see how you look and feel.
I’m a huge fan of this routine for myself and hard gainer clients. I feel it’s the simpler routines that end up doing the most and hard gainers earn the most muscle, and the more complicated and involved routines hard gainers end up frustrated and not getting the most from it.
TIP: If you are carrying access fat, use your off days to do your cardio. Keep in mind this can be as simple as a long walk outside, a boxing routine, etc. You don’t need to be a slave to a piece of equipment to get your cardio done.