Dorian Yates
It should be higher, but nowhere
- I knew right away that is at the forefront of intensity – says Dorian Yates, 6-time "Mr. Olympia".- It is necessary to stir at any price mechanisms of muscle growth.and if half-heartedly engaged in.that no stimulation could not be in sight.The second important point – the correct recovery.If you do not give your muscles pulled myself together after intensive training, they will not grow.
At the time, Dorian "crush" technique for odnosetovuyu Mike Mentzer.but the theory Mentzer was nothing more than a starting point to find their own style of training.So.who knows.I will explain.that the great master of Mike Mentzer insisted that a single set per exercise.but with the weight.of which cracked the bone.Dorian soon developed its own approach, which is only superficially copying technique Mentzer.The method of Dorian looked more like the famous "pyramid".Yes.Dorian was doing and the only "exemption" set.but preceded it by several.he said."Warming up" sets with a weight of 50-70% of the working.This is the essence, but in reality it was much harder.Let's listen to the most Dorian.
- I agree with Mike Mentzer in the main."Insert" mechanism of muscle growth – it's like to turn the switch.What good is it to click a dozen times? And as we usually train? Make a set of Seth.Set for Seth – just exhausting themselves.That is, instead of.to ryavknut on the muscle as follows.We send it to the weak.muffled commands.she gets used to them.and no longer responds.In addition.numerous sets – a straight road to overtraining, but once the muscle has no time to recover.it will not grow naturally.
Dorian warns: "When it comes to high-intensity training.many people understand it so.that.mole.must tear impossibly weight.No, the main thing – not the weight, and flawless technique under the weight limit.This means that raise and lower the weight must be extremely slow, and under full control.At the point of peak reduction is necessary to stay.and then a negative phase to execute emphasized slow.In other words.you need a very very large weight.that you are still able to observe correct biomechanics of movement.Clear? "
Especially warns Dorian beginners: the system it is contraindicated.First you need to work for six months.and even a year through normal procedures; during this preparatory period, newcomers need to learn correct technique – without a proper "biomechanical" basis shift to Super-."Exemption" training unthinkable.
Schedule workouts at float Dorian.After all, under such loads can be predicted recovery times.If Yates feels badly restored, then do not hesitate to bid up his extra day of rest.
- Training by my method requires a great deal of mental concentration – says Dorian.- Judge for yourself: you have only one set, and returns should be maximum.Errors corrected once.During this set to bring the concentration to a peak.to "hold" a huge weight on the correct trajectory.hold at the top.but still not dropping weight for themselves on the way back.Agree with relaxed brains that work is not done…
Each exercise should be done one set to failure (not counting the "warm-up" sets).Note.that the scheme..Dorian that often changes its training scheme.hence you can do so).
Complex
Day 1
Delta and trapezoidal
Bench in the simulator Smith (1) 6-8
Lifting dumbbells in hand (2) 6-8
The rise on the block with one hand (3) 6-8
Schrage (2) 6-8
TricepsPresses down (1) 6-8
"French" bench press (2) 6-8
Press down the reverse grip (3) 6-8
Day 2
Back
Thrust down on the simulator (1) 6-8
Thrust into the slope (2) 6-8
Thrust one hand in the "Hammer" (1) 6-8
Traction on the block to the chest (2) 6-8
Delta
Climbs through the sides of the slope (2) 6-8
Day 4
Chest
Bench bar on an incline bench (1) 6-8
Bench in the simulator on a straight bench (2) 6-8
Breeding dumbbells lying on an incline bench (2) 6-8
Biceps
Alternating curls with dumbbells (2) 6-8
Concentrate on lifting biceps (2) 6-8
Curls in the "Hammer" (3) 6-8
Day 5
Feet
Leg extensions (1) 10-12
Leg press (1) 10-12
Hack squats or squats in the friction.Smith (2) 10-12
Seated Leg press (2) 8
Deadlifts on straight legs (2) 8
The rise on your toes while standing (2) 10-12
The rise on your toes while sitting (3) 10-12
Day 6
Recreation
A- Pre follow two "warm-up" set (50% and 70% by weight of "failure").
2- Pre follow a "warming" set (70% by weight of "failure").
3- No "warms up" set.
Dorian trains the abdominals and 1 day a week, making the twist – and a simple inverse.Minidose
Born: April 19, 1962
Place of Birth: r.Hurley, United Kingdom
Currently home to Birmingham, UK
Height: 176 cm
Weight: competitive – 130 kg
"Mr. Olympia", from 1992 to 1997
What does today? In Dorian's own line of nutritional supplements.He was thinking about how to do coaching.But not for the money, and so, for the soul.In the sense that Dorian wants to promote its training system.
Favorite trick: Before training, so that "to have" their brains, I'm looking at my training diary.I need to know how many reps did I do in each exercise.
