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  1. #1
    Registered User stonecold9120's Avatar
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    What does Dorian Yates mean by "warm-up sets" in his Blood and Guts routine?

    Does he just use those sets to warm up to do the 1 set to failure at the end or does he actually count those actual sets?

    Like for decline barbell bench press on his chest/biceps day, he does 2 "warm up sets" for 10-12 reps. Does he go to failure on those sets, close to failure, far from failure to just warm up the chest, etc? Tonight I did 135 for 10-12 reps, even though I could probably do 20-25, 185 for 10-12 reps even though I could probably do 15. I thought these sets were used to just warm up and get blood flowing to the chest. Then only did 1 set which was to absolute failure at the end, which was 225 lbs for 6-8 reps. Did I do his routine correctly? I'm confused. Very low volume that's for sure

    Here is his chest/biceps split for Blood and Guts
    ◾10 min Warm Up on Treadmill

    Injury Prevention tip: Rotater Cuff Warm Up - 2 sets of 12 reps, rest elbow on surface to keep form tight
    ◾Decline Bench Press: 2 warm up sets of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets, increase weight)

    Dorian's Tips: The Decline Bench Press is the most effective pec exercise.
    ◾Incline Dumbbell Press (45 degree incline): 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets, increase weight)

    Dorian's Tips: Lower weight slowly, explode up.
    ◾Flat Bench Dumbbell Flyes: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)

    5 min rest
    ◾Dumbbell Concentration Curl: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets

    Dorian's Tips: Squeeze at top.
    ◾Straight Bar Curl: 1 set of 6-8 reps to failure, desired weight

    Dorian's Tips: Write down your progress.

  2. #2
    Registered User garyrobbo's Avatar
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    Dorian Yates style

    I train same but don’t use warm ups to failure!!!

  3. #3
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    But that thread is from 2014

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