For a long time when I was still figuring things out I did chest/back, arms, legs/shoulders, repeat, rest. That is 6 consecutive days of at least hitting the triceps a little, usually a lot. Were they "overtrained?" no I seriously doubt it, but I certainly made way better gains just hitting them with skullcrushers or dips with my chest every 4 days. I know that is taking a minimalistic view but that is where I have seen the most growth.
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Thread: Dorian Yates upper/lower split
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01-05-2013, 04:07 PM #31Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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01-05-2013, 04:12 PM #32
See, I've been simply hitting my biceps and triceps directly about twice a week through those type of movements for months maybe over a year, and I have little to show for it. So hopefully my arms respond better to high volume.
My lower + arms day has a total of 350 reps.
I did it for the first time 2 days ago in the afternoon and I had a pump yesterday evening.
****ing fun.
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01-05-2013, 04:19 PM #33
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01-05-2013, 04:20 PM #34
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01-05-2013, 04:21 PM #35Bench Press - 225x18 // 275x8 // 330x1
Squat - 385x7 // 445x1
Overhead Press - 135x20 // 225x1
Deadlift - 385x11
Bodyweight OHP for reps!
★★ Buddhist Crew★★
"How is it possible that a being with such sensitive jewels as the eyes, such enchanted musical instruments as the ears, and such fabulous arabesque of nerves as the brain can experience itself as anything less than a god?" - A.W.
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01-05-2013, 04:24 PM #36
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01-05-2013, 04:35 PM #37
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01-06-2013, 01:22 AM #38
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01-06-2013, 01:36 AM #39
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01-07-2013, 12:14 PM #40
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01-07-2013, 12:29 PM #41
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This all depends on what your form is like. The reason i say this is because most people do dips with a tricep dominant technique. But IMO incline bench > dips for sheer mass. If you are dead set on doing dips i would only do them once every 2-3 weeks purely as they are not a good chest exercise for most people.
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01-07-2013, 01:02 PM #42
hi this is derek's gf i logged on to write this because he is banned for 7 more days.he's telling me what to type so just read the points below.
dorian yates performed this workout as upper,off,lower,off,upper,off,lower,off usually 3 days a week of training.the recommendations you are ignorantly giving ppl about doing upper or lower days back to back is very bad.
also saying to do lower then upper the next day was a bad suggestion.you shouldnt train biceps and triceps the day before chest back and shoulders.that should have been common logic for any lifter who spent 10 minutes reading about training in their lifetime.
this is a great routine,and people will get great results out of it if they do it correctly,the way it was supposed to be done.
to everybody who wants to run this,you do
upper day,rest,lower day,rest,upper day rest and keep taking one off day minimum in between each workout.dont do it back to back,it ruins the entire purpose of the program
dont listen to the bad advice of the original poster if he says otherwise.
ok hes done talkingLast edited by GenevaB; 01-07-2013 at 03:13 PM.
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01-07-2013, 01:55 PM #43
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Thanks for the input. A couple of points from MY OPINION.
Firstly i originally wrote this routine exactly as layed out in his book - a warriors story as it may intrest some people. If you have read it you will know that he initially trained with this routine 4 days a weeks, then every other day then.only 3 days a week. This was because of hit HIT training style.
Secondly, most people dont want to just train 3 days a week, that is why i said you can train 4 days a week but to do it lower/upper. I did take into consideration the fatigue from training arms the day before upper, however i think it is more important to squat with a fresh lower back than it is to train upper with a bit of arm fatigue
Thirdly, no where in this thread have i said that i know better than yates. I listed out his routine, hell i even wrote out one of the sample diets from the same book. All i did was give a recomendation to those who wanted to run.the 4 days a week from a safety point of veiw imo.
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01-07-2013, 03:16 PM #44
he syas that dorian and anybody else with the right mind would never train triceps the day before chest or shoulders.they also wouldnt deadlift and squat on back to back days.telling somebody to train triceps the day before chest and shoulders,or telling somebody to squat the day before deadlifts is one of the worst suggestions anybody could ever give and there is a reason why dorian never did this nor did anybody else.the bench press and shoulder press heavily use the triceps and your bench or press will go down a lot by doing triceps the day before.you should do upper,off,lower,off,upper,off,lower,off or do the lower day after upper day but dorian never said to do this.this is why dorian as you said dropped it to three times a week and even when he did it 4 times a week it was every other day on some weeks like mon-upper wed-lower fri-upper sun-lower then the next week was only 3 days.
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01-10-2013, 02:02 PM #45
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01-10-2013, 02:35 PM #46
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02-09-2013, 01:44 AM #47
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02-10-2013, 07:32 AM #48
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05-30-2015, 02:08 AM #49
Upper
Bench- 3x8
Incline press- 3x8 (can be dumbells or barbell)
Incline flyes- 2x8-10
Chins or lat pulldowns- 3x8
Barbell rows- 3x8
Deadlift 3x8
Shoulder press 3x8
Side laterals 2x8
Bent laterals (aka rear delt flyes) 2x8
Crunches- 3 sets to failure
Hanging leg raises- 3 sets to failure
Lower (+arms)
Squats- 4x8
Hack squats- 3x8
Leg curls- 3x8
Standing calf raises- 3x8
Barbell curls- 3x8
One arm preacher curls- 2x8
Tricep pushdowns- 3x8
Lying tricep extensions- 2x8
I have been following a split just like this for years and it is fantastic.
torso
rest day
limbs
rest day
torso
rest day
limbs
rest day
repeat
lots of similarities"A new commandment I give to you, that you love one another, even as I have loved you, that you also love one another. "By this all men will know that you are My disciples, if you have love for one another."
Old Guy deadlifting: https://www.youtube.com/watch?v=6zMrim-0Dks
bench press https://youtu.be/GaRzfueJVJQ
Every workout is GAME DAY!
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