Arash Rahbar: The Genius Of Dorian Yates' Training Method And Why No One Today Can Match It
Vložit
- čas přidán 2. 03. 2021
- READ full article: generationiron.com/arash-rahb...
Arash Rahbar discusses what made Dorian Yates' Blood & Guts training so ingenious and the reason it rarely works for modern bodybuilders.
Dorian Yates became a legend not only because of his phenomenal physique but the training that went behind it. Blood and Guts training was a viral video before the internet made it so common. His training was so hardcore, so intense, that it inspired an entire generation of bodybuilders. In our latest GI Exclusive interview, Arash Rahbar breaks down why Dorian Yates' Blood and Guts training is so genius. He also details why bodybuilders today can't seem to recreate it.
Bodybuilding, fitness, weight training - all on the Generation Iron Fitness Network!
#ArashRahbar #DorianYates #bodybuilding
Be sure to subscribe to receive updates from the GI Fitness Network:
/ subscription_c. .
Watch all our original films: generationiron.com/category/w...
Subscribe to Generation Iron Plus for scientific and professionally designed training, nutrition, and Becoming A Pro: generationironplus.com/
Check out our official website:
www.generationiron.com/
Check out our Facebook:
/ generationiron
Also make sure to hit up our official Instagram:
/ generationiron - Sport
People pay for that kind of knowledge thats I'm this video. Thanks for this information I appreciate
you should check out mike mentzers stuff on youtube, he was the guy that inspired dorian to change his methods to higher intensity and lower volume, he claimed this was also best for naturals, there is a video on youtube where mike mentzer gives an entire lecture about this i think
@@kerpal321 Yet where are the big naturals doing HIT?
@@dtm4071 well what do you mean by big? nobody is going to look roided without juice no matter what training they do, HIT will induce hypertrophy in a natural but you arent going to look like dorian yates or a pro bodybuilder unless you take all the drugs as well
@@kerpal321 HIT won't induce hypertrophy in a natural, just search the HIT channels here on youtube. They're skinny, it's laughable.
Nope
Dorian said training is like driving a nail with a hammer. Once the nail is in, no need to hit it any more.
@Old Skool Bodybuilding Routines basically saying don’t over train; Lee Haney had the best saying
@Old Skool Bodybuilding Routines Whats silly is thinking volume id the answer. So you did 5 exercises for chest and 4 sets..then next week what? do 12 then up to 30 sets? Silly and why most nattys who follow this training are small.
@Old Skool Bodybuilding Routines lol everyone is different some people respond to HIT some don’t
@Old Skool Bodybuilding Routines only Dorian Yates did 6x Mr Olympia 😂
@Old Skool Bodybuilding Routines what way is that then
100% agree, the problem is and why this HIT Arthur Jones, Mentzer, Yates training has not gained popularity is that it’s incredibly HARD. Mentally and physically it sucks and not many bodybuilders let alone “normal” people want to go that place. To know that you need to run your head into the wall, redline the Ferrari, isn’t fun…but it just so happens HIT is the most productive type of training you can do by far.
I gained massive results. However. I did it during high stress in my life and couldn't recover. Burnout really bad.
So... Super effective workout. But make you're sure on a decent level of life areas
@Old Skool Bodybuilding Routines Arnold took dianabol since he was 16😂
@@oldskoolbodybuildingroutin7178also genetics play a huge role in development.
@@oldskoolbodybuildingroutin7178 indeed it does and this is precisely why Mike talks about “genetic potential” occurring in individuals within 12-24 months of training HIT properly.
@@oldskoolbodybuildingroutin7178 how did you come to that conclusion?
I’ve been following Dorians methods since 1990. One all out set (excluding warm up sets) to failure on any given exercise. Still working for me at age 49.
So this one set could last several minutes? Taking short breaks inbewtweeen the last few reps?
@@ht8083 I pyramid up to the heavy set which is the failure set. The sets leading up to that peak set are not failure and get slightly heavier in order to warm up to be physically and mentally prepared for that all out last set.
@@ironwarrior73 Thankyou for taking the time to reply! Much appreciated
Is it ok to do it once a week?
@@Mike-kz4cy yeah shouldn’t be a problem
Funny thing is Mike Mentzer was preaching this since the mid 70's. You can either train hard, or train long, but you cannot do both.
And he built his size with high volume training.
@Old Skool Bodybuilding Routines Yes that's why they have 40 pounds body weight.
@Old Skool Bodybuilding Routines Marathon runners aren’t trying to build muscle
@Old Skool Bodybuilding Routines you’ve never took a set to true failure, I used to think the same way...
@Old Skool Bodybuilding Routines you obviously haven’t, it isn’t humanly possible that do set after set unless your slightly holding back
Finally a bodybuilder that understands how to grow!!!!
Amen finally
This isn’t the only way to grow, Arnold, cutler, levrone, Franco never trained like this and had great results, Coleman was in the gym 6 days a week training everybody part twice
@@FrankKnights your not wrong but its defently the most efficient method to muscle growth
@Old Skool Bodybuilding Routines because no one wants to put on his commitment to training and living like a monk you donkey
@Old Skool Bodybuilding Routines yes he did i don't know what you have been reading or what forums you believe but you are dead wrong mate
recap: dont fatigue yourself until you get to your working weight. As soon as you get to your working weight, balls to the walls with perfect form as heavy as possible 6-10 reps
@Old Skool Bodybuilding Routines Not saying that HIT or blood and guts, is the best, yet the science would seem to disagree with you that it 'does nothing'. There is a biasing of mechanical tension, whilst metabolic stress is lowered, but there is an adequate amount of each in a low volume approach, if performed correctly, to cause hypertrophy. With sufficient intensity and effort 5-10 sets per week, per body part, is easily enough to gain both size and strength according to a few studies, with intuitively even lower requirements when failure, and past failure sets are heavily included (although in the latter point the research isn't there because of a failure to standardise in all 3 types of reliability). I am not saying this is the optimal approach, yet it works, and is an option, especially when higher volume and higher frequency styles are not feasible, or perhaps more importantly, are not motivating you to get in the gym in the first place. It is also an approach that does not carry more risk of burnout, as I've seen you say elsewhere, as a study on squatting showed. The hypertrophic effects are not considered here, but 8 sets of squats to failure, per week, as the sole lower body exercise, did not lead to burnout , but rather significant gains in strength. Many HITers do less than this. As any powerlifter knows, going through an overreach, taper, peak sort of set up, volume is the first thing to cut to reduce fatigue, not intensity. Yes, some people take it too far, not understanding that HIT especially seems, anecdotally, to work best for enhanced athletes, or beginners, yet the vitriol with which you seem to regularly enjoy attacking anyone who enjoys or admires this style of training seems to say that you have some attachment to the other side of the coin outside of what research you may have done. I am not saying you have no knowledge in this area, but by all means feel free to channel your substantial energy into educating some of these people.
For nattys this is the best way.
@Old Skool Bodybuilding Routines you have ZERO knowledge and less intelligence. This is exactly how Nick Walker, Labrada and Valliere all train btw. Low volume top set and back off to total failure. So go do 30 sets for biceps once a week hahahahah
@Old Skool Bodybuilding Routines WRONG,...so if 10 sets works, 50 sets must work better? So a 20 year old natty should workout 7 days and do as much volume as possible..so foolish,. Literally no big guys do this.
@Old Skool Bodybuilding Routines Not really, as intensity/load must be within a given range for the volume to be effective, not to strawman what you're saying. Anyway, increasing volume, up to a point of course, does equal increased muscle gain, but the schoenfeld meta, as with the individual studies only work under the premise that intensity is matched.Nobody has yet been able to conclusively say that, for example 8 sets to failure is better or worse than 12 sets at 2rir. Plus Schoenfelds high end bracket is 10+ sets. I don't think anyone would call 10 sets high volume. Again, this is not me saying that low volume and high intensity is best, but based on testimonials you can often make up for reduced volume with increased intensity and see results. I'd say 10+ sets is adequate, as schoenfeld also concludes but lower may suffice with extreme intensity
I used to take my recovery very seriously and made amazing progress. I used dorians advice, but then I kept hearing rich paina say you can’t overtrain so I started doing less rest days and more volume for a few months and feel like I’ve made no progress. This a reminder to go back to more rest days, thanks.
@George Prince says who? 😅 rest days are still beneficial on juice
@@justin6434 that's right
@George Prince the “says who” was towards that comment. At the time I was blasting, so you’re wrong.
I'd listen to Dorian Yates before listening to Rich. No Disrespect.
@George Prince you’re a weird individual
It's science= FACTS!. Overtraining exists. Most people don't even know how to warm-up let alone train properly.
Always a pleasure to listen to Arash! Wish you all the best.
Thumbs up for Arash! Always love to hear Arash talking!
Jordan Peters (trained by JP) is also a freak when it comes to training intensity. That man is crazy! Incredible motivated to watch!
He follows a similar principle - low rep warm up sets, then when he feels ready he goes all out for his one or two working sets.
What has he won ?
@@Rockw61 bullseye
@@Rockw61 He admittedly doesn't have the symmetry to win big shows. Nobody can argue with his or his clients mass though using this method.
No one cares about JP look at leo longevitys podcast and they say hundreds of times that he's one of the worst coaches and I believe he did and was doing grams and grams and grams of gear thats why he had to slow it down or not death was on his door step.
Great advice! Mad respect for Dorian!
Those that say it doesn't work aren't working hard enough. Yes those with good enough genetics don't need to train that hard to make progress. Also some body parts won't develop as fast or as easy and some will develop easier and faster. One key thing is to have a mind muscle connection especially for the weaker or slower developing muscles
So true I literally work to failure lol and but I only take an hour to train. People talk shit then when I take off my jacket they shut up lol. People at the gym for like 4 hours🤣🤣🤣
The mind body connection is the only way, especially for naturals. It keeps me from lifting too heavy and also too light. But I do like the idea of pushing yourself, then getting a real good rest. Dorian took naps every day.
Well I don't think Yates built his physique on HIT which he used only in his championship days. That doesn't mean it doesn't work but perspective is important .
@Old Skool Bodybuilding Routines for the genetic elite as pretty much all professional body builders pretty much any style of training works. You want results find the guy with mediocre genetics that tried every way of training and found what works for him to develop his body
@Richard Milliken don't bother with him he never actually comes with facts or logic
Never mind the fact that HIT training of any type that is HIT has been proven to be better for the human body
Marathon runner vs sprinter...
Absolutely awesome!!!! Love the thorough explanation and reasoning.
Well said!!! It's not volume. Its INTENSITY & rest.
“Me, Arnold, Dorian ...” 😂
Why not right? Lol 😆🤣👍
Came to comment this lol.
dont think highly of himself though 🤣
Made me laugh too 🤣
🤣
People make it hard and difficult when it's quite easy. #1 rule listen to your body no one else
This is arguably the most underrated comment on youtube.
This is so Golden🙏🏽
Arash's summary at the very end is brilliant and spot on.
Great video. Thank you
i love hit training 45 minute intense training 3-4 days a week 3 sets 10-12 reps rest time 50sec-1minute i really gained muscle from it it suprissed me beacause first i didnt believe it until i didt it greets from the netherlands my favoriet bodybuilders are dorian yates lee haney mike metzer lou ralf moller
He is on point! 🙌🏽
Arash knows his shit. This information is 100% on the money
Thank you! Couldn't make it easier for people to understand!
A lot of Great points here 💡💪🏽 This guy definitely knows what he’s talking about #bodybuilding
I’m not a bodybuilder at all but like to keep fit in general and this video was brill and straight to the point 👏
One of the best advices ever
Arash, pleasure to listen to ❤️
Thanks brother
@@ArashRahbar Love you brother. Dadash
Brilliant podcast
It's the 21st century, not the your 20th. And I've been training in this manner for almost 30 years, and once I started, there was no going back to volume. I was already reading Mentzer and Arthur Jones before Dorian came around, and he cemented it for me.
Have you managed to avoid injury?
We seem to forget that it was Mentzer who influenced Yates and it was Mentzers brilliance that brought a method completely backed by science. Building muscle techniques has always been and still is to the majority of people a subject of much debate and there is just no more than two ways about it. New trainees will benefit better with more frequent sessions do to the shock that the body isn't used to. Working out infrequently in my opinion does not produce steady results in a new lifter. However, once he gets more advanced the body will adapt and working out every day or almost every day will inevitably lead to overtraining. It goes against conventional thought the idea of working high intensity low volume and infrequent workouts. People believe the more the better. But in reality, in the gym all we do is properly stimulate the muscle into growth by force of 2 or 3 intensive all out working sets. I too had a frame of mind as far as thinking the more the better. By if you understand the logic and the science behind the method Arash talks about all that you have to conquer is the psychological aspect. The most important of all will always be nutrition. Knowing your body and especially your metabolism is key to ones success in the gym. I have experienced constant progress with this method. I dread the idea of having to work out. Because with HIT if you don't leave the gym shaking and at the verge of vomiting then you didn't go all out. You have to go to dark places in your mind in order to be able to truly achieve the intensity you need for the proper stimulation so that the care and rest that comes after in the next couple of days is best absorbed and those rest days taken advantage of . With HIT you work out infrequently, no more that twice per week per body part, expect to always feel sore and do not think about going to the gym and work out that body part until the soreness and pain fades completely. This is the smoking gun for hypertrophy and is the reason behind the low volume infrequent training principle . It's a more advanced method for sure because there is a thin line that exists between the soreness of a proper high intensity session and pain from over training. So you must have reached a point where you can tell the difference. Truly, the least amount of sets and reps required to go all out and shock your muscles the better it will be. There will be less strain on your central nervous system, you will stay away from injury and you will avoid the catabolic effects of a long session. plus you get more time to do other things in life. And that is great. Who would've known? (Mentzers and Dorian did) Always try to achieve a mind connection with the muscles you are working and using the heaviest weights possible while maintaining perfect form and execute the reps in a slow and controlled manner. This information is worth millions so whoever reads it you are welcome.
@Old Skool Bodybuilding Routines so that's it? You aren't going to share your wisdom? Look at your name, sounds like you know a lot. Butall you can do is troll?? Unfortunate...
@Old Skool Bodybuilding Routines no it's ok. I could care less if a nobody agrees or disagrees with me. But you aren't spreading facts. Saying someones comment is psycobabble isn't spreading facts my man. Spreading facts is explaining why you deem something as psycobabble. All you did here was show your smarts. Where are the big hitters?? Um, well Dorian for one, in case you didn't watch the video. Besides, all the pros out there are juicers anyway. Obviously a natty cannot recuperate himself at the same rate as someone who is not. But hey, I guess you got the physique to back up your facts spreading eh?
@Old Skool Bodybuilding Routines dorian yates is a hitter lol
@Old Skool Bodybuilding Routines yes he is for the last time how dense are you seriously his training journals are released just get over the fact someone became the absolute best with low volume and high intensity just stop trying to justify something that just can't be
The facts are all over the internet you have absolutely no facts no a single article or book backs your statements all you do is work on "theory" and what you like to "think"
@Old Skool Bodybuilding Routines Exactly. Casey Viator and Sergio Oliva both built their size with volume, tried HIT and then returned to volume, the thing that works. I guess they 'couldn't reach the super duper intensity levels' of HIT right....
Bang on! Biggest i ever was doing 3 x week hit. Guys in the gym training 6 x a week watching me grow thought i was taking some magical drug......great vid
I hear you
What was your split like ?
monday-chest, back
wednesday-legs
friday-delts,tris,bis
gona try that with my son,, see what happens
💪🏾👹🤙🏾
I like what John Meadows said about this before he died and that's explosive repetitions that cause more muscle activation and recruit more fibers. Also he said that if you're going up to your top set only do one to two reps the lower sets just to acclimate your system then get into too hard sets of r e p 8 or 9 then either go back down the ladder or go to another exercise machine for the same muscle and do the exact same thing again
This is fantastic information and is totally spot on correct.
Excellent description of HIT vs everything else 👍
My favorite generation iron video
Any bodybuilders out there. Looming for someone to follow . Look no further! Dorian is your man. He is the king of bodybuilding.
Well said!! 👍👍
I needed this, I used to follow Dorian's advice and decades later getting back into things I threw everything out for 7 days a week lifting hitting every muscle 2 to 4 days a week. I've been overtraining and it finally caught up with my older body.
Me too; somehow about 6-7 years ago, I stumbled upon doing it right. Now, in trying to figure it back out again I fell into the trap of doing too much, but lacking the intensity. I only recently realized this. Shit!
Wtf u trained 7x a week? Jeez thats insane overttaining
@DarkoFitCoach I do tricep/back, shoulders/abs, Biceps/chest, legs. It gives me 3 days between hammering a muscle. I know I'm using my biceps on back day and triceps on chest day but not enough to mess up the healing. It's just how I structured my days. I also walk 30k steps a day now but it took a year to work up to that too. 48 to 72hrs is the optimal rest before hitting a muscle again with intensity.
@DarkoFitCoach My girlfriend is getting ready for work, we just finished our morning session. She wanted me to comment that she also started at 4 days a week and for the last year has been doing 7 days with me. (Helps on the mornings I'm tired or vice versa. We push each other to go and we push each other to go past failure in the gymn.)
@@Antigone10 cut wayyyyyy back on ur training frequency and ampunt of sets per session. Wayyyyy back. Ur body and CNS needs to heal and recover. Its called bodybuilding not bodydestroying. Same goes for ur lovely hot gf
Arash dropping truth bombs.
This guy really gets it !!!
I always ask on those videos that give some exercises to grow muscle but a 99% don't show the warm up, which is the most important key of every training.
I do a pre warm-up of 5 minutes and a warm-up from 8 to 10 minutes.
auf den punkt gebracht!! keep it simple!
No lies spoken in that interview
This is very similar to what a powerlifter trains. A powerlifter works up to a “top set” and maximizes that top set with a specific number of reps (1-5 reps). The sets that lead up to that top set is just to acclimate the body. The only difference is the powerlifter will back off and perform additional sets with a lighter weight compared to the weight used in the top set to practice technique.
@Old Skool Bodybuilding Routines That's exactly what I do in training.
The Damn truth spoken in this vid✊💪
This makes a lots of sense, I don't do high volume & high reps like some people say they do 12-15 sets of 20-25 reps per body part. Those people can't be lifting very heavy weights & also training 5-6 days per week, most of them will look like men's physique.
I have to agree with this guy 100%.
I chase the connection love feeling the pain
Mentzer's HIT Heavy Duty method is to do 2-3 warm up sets, then one working set to failure at 6-12 reps, then go right away to another (slightly lighter) set of another exercise for the same muscle, again to failure. On one or both of those sets have a spotter help you go beyond concentric failure and do a few eccentrics, and maybe reach eccentric failure. But check this out, the tempo is 4042, ie you do 10 (or lets say 10-12) second reps, and every rep is full rom, the beyond failure reps are 5 second isometric 5 second eccentric. Thats between 140 and 300 seconds of tension under load for a muscle group, with reaching actual failure three or four times. Compare that to a typical workout, eg 12 sets of 10. If we are being generous that is 180 seconds of tension, but it's actually far from it, bc there is much momentum and partials (as Mentzer would say its weight throwing, not weight lifting), and also much resting. So its actually less stimulus, done in much more time. Literally the cliche of dumb bro wasting time. Of course if you take gear and maybe also do even more volume it will work, but its still a waste of time and energy and health, plus not appropriate for natties.
Menzter took 4 seconds concentric 4 seconds eccentric from Arthur Jones, and they advocated doing both of those slow precisely to eliminate momentum. Even if you do 2 second concentrics, which is noticeably slower than how most people work out (a second is longer than people usually think), you are still using some momentum. At least on the exercises which physically have long ROM, like lat pulldowns, squats, flies, etc, for exercises with physically short ROM, like calf raises and shrugs, 2 seconds concentric is ok. But on exercises where ROM is large you need to take it like 4 seconds slow on the concentrics or else you will use some momentum, simply bc of the speed needed to go over that length in 1 or 2 seconds.
Its about practice. Tho theres no need to be much precise, like doing 4 or 5 seconds is ok, half a second up or down is not a problem. Mentzer had an interesting way of progression, so lets you take 230, and you do can do maximum of 8 reps. Next workout you do 9, the workout after that 10, and when you can do 11 or 12, then you increase to 240 or 250, which brings you down again to 6, 7, or 8 reps, and for several workouts you increase reps until 11 or 12 and then add more weight, etc, etc.
this guy got my mind set when it comes to training pick one exercise and do a 1000 reps especially if you are getting the stimulus there is no point in bouncing around when you training to focus on developing a muscle to the highest potential or peak!!
He's totally right
Dude’s speaking the truth
Excellent 8 mins of science backed truth, that most may not be able to handle.
Dorian was the man and before he came along nobody thought you could put so much size on and look good at the same time
Actually Dorian learned this system from Mike Mentzer who learned it from Arthur Jones. It was done before just on a different level with a guy named Casey Viator, check it out.
This style of training might be good when you're younger, but as you get older you need to train smarter. Dorian himself paid a heavy price on his body doing this style of traiing, even Ronnie Coleman as well. Jay Cutler on the other hand was a volume trainer and you see he still is able to train regularly to this day and says his body doesn't have any aches or pains. Also has managed to keep a very impressive physique as well.
I agree with you. Another one is Frank Zane. After a shoulder injury, when he was younger, he stopped lifting heavy. The Man is still super healthy and he's in His 70's I think.
@Old Skool Bodybuilding Routines so you're gonna take an outlier and base your entire argument on that? Why didn't Mike Mentzer tear body parts? why didn't he injure himself? or Arash himself? what both of you don't understand is that Yates took conditioning to the next level while training just as hard. All of his tears happened just 3-6 weeks out of a competition and I don't think I need to educate either of you what happens during prep, from the gear stack being ramped up to calories being restricted. Your body is susceptible to injury, especially when you don't back off of intensity and keep training the same. For naturals this isn't any more dangerous than any other type of training. Also, please do explain to me why we hear of bodybuilders tearing their sh%t all the time while not even train that hard, the way Yates did?
@Old Skool Bodybuilding Routines many who? you're just sharing empty words. What are their names? nobodies? unknown? Being on a lot of juice helps with that, sure, but guess what, every other bodybuilder is on just as much if not more juice as well so riddle me that. You're acting as if Yates is the only one who has used juice.
No, it's not what Yates says, it's facts. Both of his injuries are recorded to have happened 3-6 weeks before the contest and we know how lean he already is just 6 weeks out from the contest (photoshoot 1993, he was already shredded and 80% ready 3 to 6 weeks out).
"Hence why intensity should be quality intensity, not high all out intensity" wrong, and I said that right after I said "' All of his tears happened just 3-6 weeks out of a competition and I don't think I need to educate either of you what happens during prep, from the gear stack being ramped up to calories being restricted." which you so conveniently left out.
There are way safer ways to train? sure, if you're a newbie that knows nothing about bodybuilding and you're into "fitness".
Sure modern bodybuilders train hard, but do they train Yates level of hard? no, nowhere close. So, again, riddle me this, if Yates with his stupid way of training injured himself and modern bodybuilders injure and tear their sh%t all the time just as much while not working out nowhere close as intensely and hard as Yates, what's the correct way of training then?
@Old Skool Bodybuilding Routines you know, I had written about 100 words already, I really did, because at the very least I didn't take you for a hater until I arrived at "Yates wasn't even trainjng thag hard. There's harder ways to train. You have such a hard on for Yates. Another blind fan boy. " so I deleted everything I wrote previously. I see that you really are that, just another hater with a bunch of ad hominem towards Yates as a person. Doesn't really matter what I say to people such as yourself, you're still going to be living in your deluded little hater's bubble. I'm done here, stop wasting my time you invertebrate.
@Old Skool Bodybuilding Routines Hey Bro, I've seen your comment in many videos bashing Dorian's methods. Its amazing that you are so anti HIT. Did you try it and injure yourself?
Overstraining is very real, especially for us natties
absolutely no question.
@@analogcrunch4716 No, you're just lazy.
@@dtm4071 Over training is real absolutely real even Dorian Yates over trained he admitted and he was on gear.
@@petercsigo9935 That's what happens when you train to failure and beyond, CNS burn out. It's retarded.
@@dtm4071 If you never reached overtraining then you are fucking lazy
If you train your ass off you can reach overtraining pretty fast when you overdo the volume. And the one is overdoing the volume isn't the lazy one
Lets make coach Greg to make a video about this topic !
He'll yeah. I wonder how he would respond to this proven method.
most important part though is taking the Negative Witch is the most powerful part of the movement til failure negatives negatives negatives
The guy that trained me was big on avoiding over training. He went with 4 sets and 4 different movements per big muscle group and 3 movements for smaller. I only do 1 min breaks in between sets too. Gym is for work
No way you're hitting high enough intensity with 60 second breaks.
I’ve gained over 3 inches in my arms alone training that way in 6 months. I use negative reps and hit each muscle group twice a week
I’ve gained over 3 inches in my arms alone training that way in 6 months. I use negative reps and hit each muscle group twice a week
BLOOD AND GUTS. Watch it young men!
This is most likely the type of workout I will be doin when I get older/ have a wife and kids. I'll generally be short on time and I'll need the most intensity very quickly.
... learn from the guy who taught Dorian... Mike Mentzer r.i.p. GOAT
Arash should take over MCing The Arnold and Mr. Olympia!!!
exactly man
HIT often is the same amount of work or more. If you shoot to do 3-4x10 for each exercise and you end up with a 10, 8, 6 with a 1 second concentric and a 2 second eccentric or instead you do a set of 10 dumbell flyes, no rest 8 reps neutral grip dumbell presses to 6 reps on wide grip inclines, hitting failure on every movement with a 3 second concentric and a 5 second eccentric.
As long as your form is on point, you've essentially done more work, more efficiently in less time. You could add volume with little to no additional time in the gym by going passed failure with drop sets or pyramids for each movement. People get so upset about the idea of minimalist training, when it really can be highly effective and safer for natty or enhanced lifters.
I did the routine from the Blood and Guts a long time ago. Got the biggest and strongest i ever been on it.
@Old Skool Bodybuilding Routines couple of reasons. 1) i didnt do any periodization and got burned out mentally after about a year and 1/2. 2) wanted to drop down from high 200lbs bodyweight. 3) started doing jiu jitsu
@Old Skool Bodybuilding Routines no
@@BourbonondaBayou perhaps you didn’t fully understand Mike Mentzers philosophy. As you get bigger and stronger you have to cut your volume down more and more to the point where you’ll probably only be training once every 10 to 14 days. A lot of people simply don’t have the full grasp of heavy duty. Burn out and overtraining are always the result of too much volume. Always. Even bodybuilders that use high-volume burn out and over train.
If you’re doing it properly and taking enough time off between workouts you will never ever over train nor will you burn out or hit a sticking point. Very few men in these CZcams comments actually understand Mike Mentzers ideology properly and fully
@@DanLetts97 i understood Mentzer’s philosophy. But I did Dorian’s style. I would never do Mentzer’s style because it does not work.
It depends what you want to do,my body that cant get weight easily (ectomorph) for lean and muscular but low weight I used to train six times per week doing each day two groups of muscles and many sets of 12reps for each group....if you want to gain weight then hard training with less reps and 3 times per week,is the ideal...
Heavy duty / HIT / the ways of Mike mentzer are unbeatable.
@Old Skool Bodybuilding Routines doryan Yates was big
@Old Skool Bodybuilding Routines you're right, if everyone took roids they would look just like him, training methods are irrelevant.
Lmao
Dorian had a physic like no other,, like Granite,,rock hard muscle...
Hell yeah by Gosh this guy's got it. Some people just have a hard time believing the concept. Oh and by the way the # of rest days between workouts IS your Periodization. Yet this cannot be at least in my case forever. Implement periods ofiodi less intense training to give your nervous system a break. Week or 2 Break In Period and go again.
Typo error. This cannot last forever.
Not to be a humble bragger of any sort, but it actually makes sense. What i do is i train intense, focus on the mind-muscle connection, slow down the negatives, work on proper form and progressive overload. Pair it with diet and sleep and supplementation(caffeine, creatine, citrulline malate as a bonus) and tbh i look better than most guys on gear at my local box
Dude is smart af
I've done a leg day so intensely that it legit hurt to sit on the toilet. That's how I knew I did it right.
Dorian Yates principles came from Mike Mentzer example being Mikes book (Muscle In Minutes)
True story is Dorian, got the information from Mike who created the book Heavy Duty, and Mike actually learned it from Arthur Jones who created the system and the equipment it was done on the Nautilus. Read the Colorado Expert with his student Casey Viator. Dorian then published HIT High Intensity Training.
@@bobmac9070 I'm aware of that but Dorian still used Mike's system i know about Arthur Jones contribution to that system and yes I've read the about Colorado experiment.
This is 100% true for all life
Lee Haney always said "stimulate don't annihilate"
The deeper the hole you dig the harder it is to get out.
mike mentzer
That's right
Mike Mentzer said it best: “ More is better only if it’s money or women”.
So is progressive overload already achieved each workout through failure? Or, does one need to try to fail around a rep range, push each workout until the top of that range, then go up in weight?
progressive overload is adding load over time. Sure you could add volume too but imo its not a variable that you can progress with for a long time
@Old Skool Bodybuilding Routines if i already do 15 sets per muscle group per week and barely recover from that amount there is no need to do more sets. Volume also increases when load increases. When i do more, my performance shits the bed
@Old Skool Bodybuilding Routines i have been training for 7+ years, 12-15 is the sweet spot where i can add load but after that i cant recover. I typically start off with 12 and gradually increase load and sets over a few weeks and then rest for some days and go back. Otherwise i run into a brick wall and dont make any progress.
I want to try going heavy low volume, even though it's not what I normally do. The thing is though. People actually have gotten massive as fuck doing medium weight , high volume. It does work as well.
@Old Skool Bodybuilding Routines not necessarily. The problem is people need to lift much heavier than they can mentally accomodate.
@Old Skool Bodybuilding Routines I agree but I meant for that training. It’s too dangerous when you’re older though.
That Rahbar guy has to buy a new cam! i dont think the sponsorship is too bad not to be able to afford a good cam!!
HIT works, even with just bodyweight... People used to think I did weights, and were surprised I only did bodyweights, but using HIT principle...i wanted to see if it would work without weights, and it did.. Of course ,obviously it worked when I also did weights... But the resting and eating cannot be overlooked.
"I am a bodybuilder in the 20th ... In the 20th century obviously" Arash
Is this video from before the 2000s?
We are currently in the 21st century.
007
it's surprising how many people think we're in the 20th century because the year starts with "20" lol
As a rule of thumb I don’t take science lessons from someone wearing their cap back to front (or wearing one at all), and even my 9 yr old nephew knows which century it is.
He's a bodybuilder, not a brainbuilder.
Too much contradictory here because Dorian said it himself that super heavy lifting in bodybuilding is pointless and I definitely agree. Why do bodybuilders have more muscle than powerlifters
Body builders do repetitive training on all body parts daily building muscle power lifters train for strength
"I'm a bodybuilder in the 20th century, obviously."
- Bodybuilder in the 21st century
I think it's perfect - if you're well.
I was doing it during high stress in my life and I got knocked the f out. My system was fried.
This style is actually how Valliere and Labrada and Walker all train now. Work up to a top set then typically a back off set.
Working up to one top set, then a back off set is not HIT. Branch Warren trains the same way, this is nothing new.
Woooow
Gyms opened up july 18th in Ontario, ive been trying this approach heavy weights, as heavy as i can lift, tons of sleep, weed, food, the negative reps thing. Ive not scene growth like this since i was 19 lifting heavy at the ymca. Lol the pain for 3-4 days is real. I like a massage gun and stretches.
Arnold did a lot of dips with weights to get the length of the chest
There isn't a better chest tbh
@@tence_6965 You should see my wife.
@@Camcolito haha
@@tence_6965 ;)
What do you think about the value of HIT for enhanced lifters vs. natural? Is HIT (in the Dorian Yates sense) too intense for a natural lifter?
@Old Skool Bodybuilding Routines Heavy duty is the only way for hard gainers to train
@Old Skool Bodybuilding Routines The only people who grow from high-volume training or men who are either genetically gifted or steroid assisted or a combination of both
Different training styles need to be utilized at different times.
WOW
2 warm up sets at 80 percent 2 reps, 4
2 working sets at 100 for 5 to 10 reps
3 exercises for Big Muscles, 2 for Lil
Isolation exercise for pre exhaust and 1-2 compound movements for exhaustion. Unless its calves or biceps in which your secondary exercise is gonna be another isolation movement rather than a compound movement because there isn't a compound movement that primarily focuses around those smaller muscles and the other muscles in the movement are oriented around assisting them.
This is so perfect simply because its so objective and not artistic.
Take away the sculpting bs with doing exercise variety to produce varying pronouncements within muscles and craft symmetry.
Meat and potatoes and pure focus, 3 days a week, 1 hour sessions of no filler just condensed maximum effort.
There is something about Arash I don't know his voice, a way he talk.... this is so motivational I listen to this before workout sometimes.
15+ years later I worked it out it's true buddy
Dorian "Big Daddy" Yates was a legend of the sport of bodybuilding.
This is a video every young bodybuilder should watch. I wish I would’ve seen this when I was 18 lol it took years of failure to figure this out
It worked for me lol. Pretty damn well.