Bodybuilding.com Information Motivation Supplementation
in:

    The World’s #1 Bodybuilding And Fitness Forum - Save Up To 50% Off Retail Prices In Our Bodybuilding.com Store!

Reply
Results 1 to 11 of 11
  1. #1
    Registered User ironman1966's Avatar
    Join Date: Sep 2002
    Posts: 270
    Rep Power: 42
    ironman1966 has much to be proud of. One of the best! (+20000) ironman1966 has much to be proud of. One of the best! (+20000) ironman1966 has much to be proud of. One of the best! (+20000) ironman1966 has much to be proud of. One of the best! (+20000) ironman1966 has much to be proud of. One of the best! (+20000) ironman1966 has much to be proud of. One of the best! (+20000) ironman1966 has much to be proud of. One of the best! (+20000) ironman1966 has much to be proud of. One of the best! (+20000) ironman1966 has much to be proud of. One of the best! (+20000) ironman1966 has much to be proud of. One of the best! (+20000) ironman1966 has much to be proud of. One of the best! (+20000)
    ironman1966 is offline

    dorian yates old routine

    here is a copy of dorian yates old routine he used when he first started training he said he used this routine for years and got good results with it . he did this routine 3 times a week ever other day mon-wed-fri, he would just repeat the cycle. let me know you think of this routine ?


    routine A
    chest
    bench press 2x6-8
    incline press 2x6-8

    back
    lat pulldown 2x6-8
    barbell rows 2x6-8
    dead lifts 2x6-8

    delts
    shoulder press 2x6-8
    side laterals 2x6-8

    routine B

    thighs
    squats 3x8-10
    leg press 2x10-12
    leg curls 2x10-12

    calves
    calve raises 2x10-12

    biceps
    barbell curls 2x6-8
    incline curls 2x6-8

    triceps
    push downs 2x8-10
    lying extensions 2x6-8

    day 1 routine A
    day 3 routine B
    day 5 routine A
    day 1 routine B
    day 3 routine A
    day 5 routine B
    Reply With Quote

  2. #2
    Pro slacker jhunt2003's Avatar
    Join Date: Jun 2003
    Location: USA
    Age: 28
    Posts: 167
    Rep Power: 12
    jhunt2003 has a spectacular aura about. (+250) jhunt2003 has a spectacular aura about. (+250) jhunt2003 has a spectacular aura about. (+250) jhunt2003 has a spectacular aura about. (+250)
    jhunt2003 is offline
    if you can use the amount of intensity needed to make his routines work, then yes, this will definatley work.
    Reply With Quote

  3. #3
    Registered User thaDOOG79's Avatar
    Join Date: Sep 2014
    Age: 35
    Posts: 1
    Rep Power: 0
    thaDOOG79 is on a distinguished road. (+10)
    thaDOOG79 is offline
    yo man this works but with 3 sets
    Reply With Quote

  4. #4
    Registered User xLostxAngelx's Avatar
    Join Date: Nov 2014
    Location: Cleveland, Ohio, United States
    Age: 27
    Stats: 200 lbs
    Posts: 22
    Rep Power: 0
    xLostxAngelx is just really nice. (+1000) xLostxAngelx is just really nice. (+1000) xLostxAngelx is just really nice. (+1000) xLostxAngelx is just really nice. (+1000) xLostxAngelx is just really nice. (+1000) xLostxAngelx is just really nice. (+1000) xLostxAngelx is just really nice. (+1000) xLostxAngelx is just really nice. (+1000)
    Visit xLostxAngelx's BodySpace
    xLostxAngelx is offline
    Originally Posted by ironman1966 View Post
    here is a copy of dorian yates old routine he used when he first started training he said he used this routine for years and got good results with it . he did this routine 3 times a week ever other day mon-wed-fri, he would just repeat the cycle. let me know you think of this routine ?


    routine A
    chest
    bench press 2x6-8
    incline press 2x6-8

    back
    lat pulldown 2x6-8
    barbell rows 2x6-8
    dead lifts 2x6-8

    delts
    shoulder press 2x6-8
    side laterals 2x6-8

    routine B

    thighs
    squats 3x8-10
    leg press 2x10-12
    leg curls 2x10-12

    calves
    calve raises 2x10-12

    biceps
    barbell curls 2x6-8
    incline curls 2x6-8

    triceps
    push downs 2x8-10
    lying extensions 2x6-8

    day 1 routine A
    day 3 routine B
    day 5 routine A
    day 1 routine B
    day 3 routine A
    day 5 routine B
    Would work if you're jacked up on anabolics, but I would say that it's under-classed overall. There isn't enough diversity in the routine (different exercises for the muscle groups)—and the weight:rep ratio is far too one-sided. Diversity is important because it controls how well-rounded your muscles develop. You need as much diversity as possible if you want the best possible development in your body. Each different exercise works the muscles in their own special way. And the culmination of that is what adds the flare to your development.

    Weight to rep ratio controls how well your muscles develop, as well as how quickly they develop. It also plays a crucial part in specific muscle fiber development. In summary, the key is to find the balance between weight and reps that makes for the greatest possible gains in your set. For example, if you're doing Machine Leg Presses, might notice that it takes a hell of a lot more out of you to push out 50 hard middle-weight reps—than it does to push out 4 (or even 6) heavy reps. There is a weight to rep ratio that defines the true intensity that's put onto your muscles. Any routine that keeps you in the shallow end of 6 to 8 reps is actually going to hold you back from a greater potential of development. You want to push into the 20 and 50 rep range for the best results. And that would be 20 or 50 hard reps to failure (where it's a hell of a struggle getting to that 20 to 50 mark).

    If you're jacked up on anabolics, then you're probably not going to notice the difference. The heavy 5-8 reps will come all too easy, and struggle of it is likely to blind you completely to a greater possibility. However, it's my best advice that if you're going to take anabolics, you do things the hard way (where the anabolics are going to brace you through it). Doing things the hard way naturally takes uncanny mental and physical endurance. So if that's the route you're going, try taking that routine of his and adding some dropsets and some 20-50 reps sets in place of the 3-6 reps. And even then, it's still missing a lot in the aspect of diversity. I work shoulders in their very own day (like Legs). In order to get a full shoulder workout in, you have to incorporate shoulder presses, lateral raises, front raises, bent-over shoulder raises, and shoulder shrugs at the very least. Just to give you an idea of what I mean there. If you want to use his old routine, you're going to need to fill in the blanks for best results.

    This is one of the things he learned from the old man (Joe Weider), when Joe took him up as one of his champions. He wasn't just his supplier *C%#@&H*, he also mentored him in the science of bodybuilding. This includes how the body works, how the muscles develop, and how to best develop them by working with the system. It's all very particular, and filling in these blanks are what ultimately filled Dorian Yates form into the hard-cut Ironman he came to be. It was a very impressive, compact, well-rounded form—that Dorian was able to perfect by applying the diversity I am talking about into his training. He did very well at it—and I hope that this helps to point you in the right direction as well.
    Reply With Quote

  5. #5
    Registered User tom10's Avatar
    Join Date: May 2005
    Location: Indiana, United States
    Stats: 6'0", 190 lbs
    Posts: 1,539
    Rep Power: 58
    tom10 has a brilliant future. Third best rank! (+40000) tom10 has a brilliant future. Third best rank! (+40000) tom10 has a brilliant future. Third best rank! (+40000) tom10 has a brilliant future. Third best rank! (+40000) tom10 has a brilliant future. Third best rank! (+40000) tom10 has a brilliant future. Third best rank! (+40000) tom10 has a brilliant future. Third best rank! (+40000) tom10 has a brilliant future. Third best rank! (+40000) tom10 has a brilliant future. Third best rank! (+40000) tom10 has a brilliant future. Third best rank! (+40000) tom10 has a brilliant future. Third best rank! (+40000)
    Visit tom10's BodySpace
    tom10 is offline
    All that matters is progression. If you can add weight to the bar on a consistent basis with enough volume, food and sleep then you will grow. With 4 sets per muscle, you could hit the muscle again in a couple days unless you're doing some Mentzer type **** on those few sets. I think this could work, but I really don't think it is optimal.
    Reply With Quote

  6. #6
    5 5 5+ grlight's Avatar
    Join Date: Nov 2008
    Stats: 5'10", 237 lbs
    Posts: 217
    Rep Power: 212
    grlight has a reputation beyond repute. Second best rank possible! (+100000) grlight has a reputation beyond repute. Second best rank possible! (+100000) grlight has a reputation beyond repute. Second best rank possible! (+100000) grlight has a reputation beyond repute. Second best rank possible! (+100000) grlight has a reputation beyond repute. Second best rank possible! (+100000) grlight has a reputation beyond repute. Second best rank possible! (+100000) grlight has a reputation beyond repute. Second best rank possible! (+100000) grlight has a reputation beyond repute. Second best rank possible! (+100000) grlight has a reputation beyond repute. Second best rank possible! (+100000) grlight has a reputation beyond repute. Second best rank possible! (+100000) grlight has a reputation beyond repute. Second best rank possible! (+100000)
    Visit grlight's BodySpace
    grlight is offline
    Originally Posted by xLostxAngelx View Post
    Would work if you're jacked up on anabolics, but I would say that it's under-classed overall. There isn't enough diversity in the routine (different exercises for the muscle groups)—and the weight:rep ratio is far too one-sided. Diversity is important because it controls how well-rounded your muscles develop. You need as much diversity as possible if you want the best possible development in your body. Each different exercise works the muscles in their own special way. And the culmination of that is what adds the flare to your development.

    Weight to rep ratio controls how well your muscles develop, as well as how quickly they develop. It also plays a crucial part in specific muscle fiber development. In summary, the key is to find the balance between weight and reps that makes for the greatest possible gains in your set. For example, if you're doing Machine Leg Presses, might notice that it takes a hell of a lot more out of you to push out 50 hard middle-weight reps—than it does to push out 4 (or even 6) heavy reps. There is a weight to rep ratio that defines the true intensity that's put onto your muscles. Any routine that keeps you in the shallow end of 6 to 8 reps is actually going to hold you back from a greater potential of development. You want to push into the 20 and 50 rep range for the best results. And that would be 20 or 50 hard reps to failure (where it's a hell of a struggle getting to that 20 to 50 mark).

    If you're jacked up on anabolics, then you're probably not going to notice the difference. The heavy 5-8 reps will come all too easy, and struggle of it is likely to blind you completely to a greater possibility. However, it's my best advice that if you're going to take anabolics, you do things the hard way (where the anabolics are going to brace you through it). Doing things the hard way naturally takes uncanny mental and physical endurance. So if that's the route you're going, try taking that routine of his and adding some dropsets and some 20-50 reps sets in place of the 3-6 reps. And even then, it's still missing a lot in the aspect of diversity. I work shoulders in their very own day (like Legs). In order to get a full shoulder workout in, you have to incorporate shoulder presses, lateral raises, front raises, bent-over shoulder raises, and shoulder shrugs at the very least. Just to give you an idea of what I mean there. If you want to use his old routine, you're going to need to fill in the blanks for best results.

    This is one of the things he learned from the old man (Joe Weider), when Joe took him up as one of his champions. He wasn't just his supplier *C%#@&H*, he also mentored him in the science of bodybuilding. This includes how the body works, how the muscles develop, and how to best develop them by working with the system. It's all very particular, and filling in these blanks are what ultimately filled Dorian Yates form into the hard-cut Ironman he came to be. It was a very impressive, compact, well-rounded form—that Dorian was able to perfect by applying the diversity I am talking about into his training. He did very well at it—and I hope that this helps to point you in the right direction as well.
    WOW everything you just said is wrong and not true.Absolutely cringeworthy
    Reply With Quote

  7. #7
    Registered User magician27's Avatar
    Join Date: Sep 2011
    Location: Toledo, Ohio, United States
    Age: 27
    Stats: 5'10", 174 lbs
    Posts: 4,684
    Rep Power: 586
    magician27 has a reputation beyond repute. Second best rank possible! (+100000) magician27 has a reputation beyond repute. Second best rank possible! (+100000) magician27 has a reputation beyond repute. Second best rank possible! (+100000) magician27 has a reputation beyond repute. Second best rank possible! (+100000) magician27 has a reputation beyond repute. Second best rank possible! (+100000) magician27 has a reputation beyond repute. Second best rank possible! (+100000) magician27 has a reputation beyond repute. Second best rank possible! (+100000) magician27 has a reputation beyond repute. Second best rank possible! (+100000) magician27 has a reputation beyond repute. Second best rank possible! (+100000) magician27 has a reputation beyond repute. Second best rank possible! (+100000) magician27 has a reputation beyond repute. Second best rank possible! (+100000)
    Visit magician27's BodySpace
    magician27 is offline
    that guy pushed himself really very hard, if you can go beyond failure like him, then it may work. it is not always about high volume
    Reply With Quote

  8. #8
    Registered User xLostxAngelx's Avatar
    Join Date: Nov 2014
    Location: Cleveland, Ohio, United States
    Age: 27
    Stats: 200 lbs
    Posts: 22
    Rep Power: 0
    xLostxAngelx is just really nice. (+1000) xLostxAngelx is just really nice. (+1000) xLostxAngelx is just really nice. (+1000) xLostxAngelx is just really nice. (+1000) xLostxAngelx is just really nice. (+1000) xLostxAngelx is just really nice. (+1000) xLostxAngelx is just really nice. (+1000) xLostxAngelx is just really nice. (+1000)
    Visit xLostxAngelx's BodySpace
    xLostxAngelx is offline
    Originally Posted by grlight View Post
    WOW everything you just said is wrong and not true.Absolutely cringeworthy
    C'mon man, don't just make an empty statement—at least explain the points you disagree with and why.
    Reply With Quote

  9. #9
    Bulking Mdenatale's Avatar
    Join Date: Jan 2013
    Location: United States
    Age: 43
    Stats: 6'2", 203 lbs
    Posts: 4,240
    Rep Power: 2987
    Mdenatale has reached the pinnacle! Best possible rank! (+1000000) Mdenatale has reached the pinnacle! Best possible rank! (+1000000) Mdenatale has reached the pinnacle! Best possible rank! (+1000000) Mdenatale has reached the pinnacle! Best possible rank! (+1000000) Mdenatale has reached the pinnacle! Best possible rank! (+1000000) Mdenatale has reached the pinnacle! Best possible rank! (+1000000) Mdenatale has reached the pinnacle! Best possible rank! (+1000000) Mdenatale has reached the pinnacle! Best possible rank! (+1000000) Mdenatale has reached the pinnacle! Best possible rank! (+1000000) Mdenatale has reached the pinnacle! Best possible rank! (+1000000) Mdenatale has reached the pinnacle! Best possible rank! (+1000000)
    Visit Mdenatale's BodySpace
    Mdenatale is offline
    Originally Posted by xLostxAngelx View Post
    C'mon man, don't just make an empty statement—at least explain the points you disagree with and why.
    The response in part is due to you using so many words to say so little and much of it is wrong.

    20-50 rep range may have its place for some exercises, but for the most part that is way out of the hypertrophy range and into the endurance range. If you can push a weight 50 times you aren't using enough weight. For a body builder there isn't much point in going above 15-20 reps for a single set. And a 6-8 reps range with constant progression can build a lot of muscle.

    Also, discussion of substance forbidden by the rules of the forum will get you banned so be careful.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=157792123

    Although closed as of Oct 2013 check my weight loss journal here 240 to 190 in 9 months: http://forum.bodybuilding.com/showthread.php?t=152146743
    Reply With Quote

  10. #10
    Registered User xLostxAngelx's Avatar
    Join Date: Nov 2014
    Location: Cleveland, Ohio, United States
    Age: 27
    Stats: 200 lbs
    Posts: 22
    Rep Power: 0
    xLostxAngelx is just really nice. (+1000) xLostxAngelx is just really nice. (+1000) xLostxAngelx is just really nice. (+1000) xLostxAngelx is just really nice. (+1000) xLostxAngelx is just really nice. (+1000) xLostxAngelx is just really nice. (+1000) xLostxAngelx is just really nice. (+1000) xLostxAngelx is just really nice. (+1000)
    Visit xLostxAngelx's BodySpace
    xLostxAngelx is offline
    Originally Posted by Mdenatale View Post
    The response in part is due to you using so many words to say so little and much of it is wrong.

    20-50 rep range may have its place for some exercises, but for the most part that is way out of the hypertrophy range and into the endurance range. If you can push a weight 50 times you aren't using enough weight. For a body builder there isn't much point in going above 15-20 reps for a single set. And a 6-8 reps range with constant progression can build a lot of muscle.

    Also, discussion of substance forbidden by the rules of the forum will get you banned so be careful.
    You couldn't be more wrong there. I am not talking about an easy 50 reps—I am talking about 50 reps that feels like you're going to bust a lung. There is a strict emphasis on struggle when I talk about doing more reps, and it's actually the very thing that true champions are made of. If you don't believe me, go pick up some middle weight and try to bust out four sets to 20. Go put 225 on the leg press machine and see if you can get to 50 reps. If that's really too easy for you, try it with only one leg. You should find out exactly what I'm talking about here by experience. If you really want to break your limits, you absolutely have to stride into the higher rep ranges. Utilizing only 6-8 reps is an under-classed method of training, and it fails to touch of the greater aspects that make up the physical training and development of a true champion.
    Reply With Quote

  11. #11
    Bulking Mdenatale's Avatar
    Join Date: Jan 2013
    Location: United States
    Age: 43
    Stats: 6'2", 203 lbs
    Posts: 4,240
    Rep Power: 2987
    Mdenatale has reached the pinnacle! Best possible rank! (+1000000) Mdenatale has reached the pinnacle! Best possible rank! (+1000000) Mdenatale has reached the pinnacle! Best possible rank! (+1000000) Mdenatale has reached the pinnacle! Best possible rank! (+1000000) Mdenatale has reached the pinnacle! Best possible rank! (+1000000) Mdenatale has reached the pinnacle! Best possible rank! (+1000000) Mdenatale has reached the pinnacle! Best possible rank! (+1000000) Mdenatale has reached the pinnacle! Best possible rank! (+1000000) Mdenatale has reached the pinnacle! Best possible rank! (+1000000) Mdenatale has reached the pinnacle! Best possible rank! (+1000000) Mdenatale has reached the pinnacle! Best possible rank! (+1000000)
    Visit Mdenatale's BodySpace
    Mdenatale is offline
    Originally Posted by xLostxAngelx View Post
    You couldn't be more wrong there. I am not talking about an easy 50 reps—I am talking about 50 reps that feels like you're going to bust a lung. There is a strict emphasis on struggle when I talk about doing more reps, and it's actually the very thing that true champions are made of. If you don't believe me, go pick up some middle weight and try to bust out four sets to 20. Go put 225 on the leg press machine and see if you can get to 50 reps. If that's really too easy for you, try it with only one leg. You should find out exactly what I'm talking about here by experience. If you really want to break your limits, you absolutely have to stride into the higher rep ranges. Utilizing only 6-8 reps is an under-classed method of training, and it fails to touch of the greater aspects that make up the physical training and development of a true champion.

    I'm not advocating everything be in the 6-8 rep range, but 50 reps is not productive. Of course 50 reps can be made difficult to complete, but that does not mean it was even close to optimal for muscle development. There is no science that supports what you are saying here, unless you have something I am unaware of. In that case please share.

    On a less scientific note, who are all these elite champions that are training with moderate weight and banging out 50 reps on a routine basis?
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=157792123

    Although closed as of Oct 2013 check my weight loss journal here 240 to 190 in 9 months: http://forum.bodybuilding.com/showthread.php?t=152146743
    Reply With Quote

Reply

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts

Home Store Products Careers Help Contact Us Terms of Use Checkout