DORIAN YATES

DORIAN YATES

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.