Dorian Yates 4 day split

[adamgentile]

Anyone else try this Yates 4 day split? I have done it before and really like it. I'm usually a PPL type of person but this setup is really awesome.


Day 1: Chest / Biceps
Day 2: Quads / Hamstrings / Calves
Day 3: Off
Day 4: Shoulders / Triceps
Day 5: Back / Rear Delts
Day 6: Off
Day 7: Repeat!

[air2fakie]

It's a split I guess, specific programming details and suitability/effectiveness for a specific user are what would make it awesome or not.

[paulinkansas]

The only thing I don't like about it is that it repeats every 6 days. With my schedule I'm free on the weekends, busy on Monday and Tuesday, and free the rest of the week. But if you are copacetic with this program, more power to you.

[BeginnerGainz]

His split is very effective, but it is very demanding at the same time. You better have your nutrition, stress and sleep in check.

[adamgentile]

The only thing I don't like about it is that it repeats every 6 days. With my schedule I'm free on the weekends, busy on Monday and Tuesday, and free the rest of the week. But if you are copacetic with this program, more power to you.

You can make it fit into your schedule easily. Nothing is set in stone. You just work out 4 days a week.

[adamgentile]

His split is very effective, but it is very demanding at the same time. You better have your nutrition, stress and sleep in check.

Interested. I find push pull legs much more demanding than this one. I get more rest with the 4 day split.

[WolfRose7]

you should probably write your actual program volume out and then decide how to arrange it

[BeginnerGainz]

Interested. I find push pull legs much more demanding than this one. I get more rest with the 4 day split.

I was assuming you did the same exact exercises, at a comparable level of intensity, the exact same way as he did.

Forced reps, half reps, always to failure and beyond failure. Fast concentric, pausing at the top and bottom of every rep, slow eccentric and perfect form....

[adamgentile]

I was assuming you did the same exact exercises, at a comparable level of intensity, the exact same way as he did.

Forced reps, half reps, always to failure and beyond failure. Fast concentric, pausing at the top and bottom of every rep, slow eccentric and perfect form....

No way! Ha, I wouldn’t survive one workout. I was just talking about how the split is arranged, I should of been more clear.

[MyEgoProblem]

1x frequency
For everything but the shoulders and arms.
Smol legs and back crew program.

I'll rate it as an Absolutely dog **** tier split.
Unless you are on the dat det/cell tech/gas/juice then it matters far less than just doing the work.

Spoiler!

low dose of creatine work no legs, no back, just delts n biceps bro.

https://qph.fs.quoracdn.net/main-qim...144775a3aa0877

Yates's splits and programming (that was pushed publicly) was trash anyway. Was the og of big Chemical warfare warfare tho and huge

[TAWS6]

If you're natural don't train like a pro. When you up the dose to the moon you can get away with sub par training.

[adamgentile]

1x frequency
For everything but the shoulders and arms.
Smol legs and back crew program.

I'll rate it as an Absolutely dog **** tier split.
Unless you are on the dat det/cell tech/gas/juice then it matters far less than just doing the work.

Spoiler!

low dose of creatine work no legs, no back, just delts n biceps bro.

https://qph.fs.quoracdn.net/main-qim...144775a3aa0877

Yates's splits and programming (that was pushed publicly) was trash anyway. Was the og of big Chemical warfare warfare tho and huge

What split do you recommend? I like the anger.

[adamgentile]

If you're natural don't train like a pro. When you up the dose to the moon you can get away with sub par training.

I am natural, what do you recommend? I always felt push pull legs worked well for me, especially working full-time and single day of 3 kids.

[MyEgoProblem]

What split do you recommend? I like the anger.

no anger...
Just an honest rating ofa crap setup. Gen pop are still sadly off the idea that body part splits are the way

Any split that gives you a 2+ week frequency
10-20sets on average
In rep rangest that are appropriate to your goals
Will be better by light years

The split its self doesn't matter much past in not been a bro split setup. Objectively the worst setup by a long way (excluding gear use)

[adamgentile]

no anger...
Just an honest rating ofa crap setup. Gen pop are still sadly off the idea that body part splits are the way

Any split that gives you a 2+ week frequency
10-20sets on average
In rep rangest that are appropriate to your goals
Will be better by light years

The split its self doesn't matter much past in not been a bro split setup. Objectively the worst setup by a long way (excluding gear use)

I'm on board with this. 2+ frequency I found is a must.

[Animal2692]

1x frequency
For everything but the shoulders and arms.
Smol legs and back crew program.

I'll rate it as an Absolutely dog **** tier split.
Unless you are on the dat det/cell tech/gas/juice then it matters far less than just doing the work.

Spoiler!

low dose of creatine work no legs, no back, just delts n biceps bro.

https://qph.fs.quoracdn.net/main-qim...144775a3aa0877

Yates's splits and programming (that was pushed publicly) was trash anyway. Was the og of big Chemical warfare warfare tho and huge

This x10

[Animal2692]

If you're natural don't train like a pro. When you up the dose to the moon you can get away with sub par training.

My gains have gotten better ever since I got the covid vaccine, idk what's going on

[air2fakie]

Why should a natural train different than an enhanced lifter?
Or viceversa?

This is the disadvantage when you hop on as a beginner. You never learn the diff and why you always say bro splits are the best and that pros know how to train better than anyone.

[BeginnerGainz]

Why should a natural train different than an enhanced lifter?
Or viceversa?

Frequency and less overall volume tends to be better for natural lifters, I could get into protein synthesis, cortisol, glycogen...but it would take a thesis to explain it all.

Enhanced lifters are in anabolic mode 24/7, while fighting catabolism at the same time.

That said, to say naturals won’t make any gains off a split like Dorian Yates’ is wrong. It may just not be optimal for some.

[Animal2692]

Frequency and less overall volume tends to be better for natural lifters, I could get into protein synthesis, cortisol, glycogen...but it would take a thesis to explain it all.

Enhanced lifters are in anabolic mode 24/7, while fighting catabolism at the same time.

That said, to say naturals won’t make any gains off a split like Dorian Yates’ is wrong. It may just not be optimal for some.

The fact that there's so many enhanced lifters out there is why lifting is so convoluted as to what works and what doesn't for naturals. Also a big factor contributing to the body dysmorphia out there.

[TAWS6]

I am natural, what do you recommend? I always felt push pull legs worked well for me, especially working full-time and single day of 3 kids.

Look into Fierce 5 upper/lower or Lyles GBR

Why should a natural train different than an enhanced lifter?
Or viceversa?

Twice per week frequency is better for ALL lifters natty or not. The "vitamins" hide a lot of mistakes but vitamins + good training will give the best results.

[Animal2692]

Look into Fierce 5 upper/lower or Lyles GBR



Twice per week frequency is better for ALL lifters natty or not. The "vitamins" hide a lot of mistakes but vitamins + good training will give the best results.

What do you think about DDP (dynamic double progression) compared to arbitrary increases in reps and weight each week on fierce 5 and GBR?

[TAWS6]

What do you think about DDP (dynamic double progression) compared to arbitrary increases in reps and weight each week on fierce 5 and GBR?

Its fine. Honestly the differences between those approaches in terms of results will be absolutely tiny.

[air2fakie]

What do you think about DDP (dynamic double progression) compared to arbitrary increases in reps and weight each week on fierce 5 and GBR?

Even if you do a prescribed program of reps/weight, if you're beyond a beginner you're likely going to autoregulate/adjust when necessary without freaking out about losing gains, upending the program, etc.

[MyEgoProblem]

That said, to say naturals won’t make any gains off a split like Dorian Yates’ is wrong. It may just not be optimal for some.

May not be? 😘
I'd definitely not even close.
I'd be surprised if they break 70% of the gains on a bro split that they could on a 2+ frequency.

Grams don't care tho rh😏

Twice per week frequency is better for ALL lifters natty or not. The "vitamins" hide a lot of mistakes but vitamins + good training will give the best results.

Chicken dinner.

[SuicideGripMe]

There's science and anecdotal to support both fullbody, medium frequency (upper/lower), and bro splits. The real thing you need to consider is what works best for YOU physically, mentally, and emotionally. If you dread fullbodies and half-ass it, then even if it's supposedly "better" for muscle gains, you'll never reap the rewards. I just spent 4 months doing fullbodies, mentally burned out and switched to bro training again and feel great. Strength gains are moving quickly. No matter what stick to some basic fundamental ideas about training such as do mostly compound lifts, do bodyweight movements, and eat a sensible high protein diet (whether keto or warrior diet or whatever).