You need to pay the Dorian Yates program online because your missing the 2 warm up sets he did on most of the exercises before he did the last set to failure. Don’t leave out his steps.
I used HIT training back in the 90s and can confirm it does work. I was doing fullbody workouts 3 times per week and put on a good amount of muscle and strength. The problem with this style of training is it can be hard on the joints and it’s also mentally very exhausting. I remember absolutely dreading my workouts knowing that I was going to have to take every set to failure. I know natural pro Jeff Alberts also had similar issues back when he used this style as well.
Really depends if you focus on essentric and not as much on the load thats what balances it out and the joints can recover perfectly fine. Peronally what i do i like to do smth similair to this split i do more sets than 3-4 i do around 6-8 sets. But what i do is focus on essentric which makes me need less weight and i focus on the 3 main compounds for strength where i go heavy. This balances it out perfectly for me
I think most people would get a lot of benefit from running a one set to failure program atleast once. It will teach you how to work hard and push through discomfort which is what a lot of lifters are lacking. It’s also a great tool to have in the toolbox for when you’re short on time. When I was on vacation in Jamaica I just did single sets to failure so I could quickly get effective workouts in 20-30 mins and then back to leisure time ! Great video as always Dr Swole !
Almost 62. Been doing more of a Mike Mentzer HIT with 72 hours off after a workout and gains have been unbelievable. Also helps me avoid injury…volume beats up my body and HIT does focus on a slower CONTROLLED rep. I am in the gym about 45 minutes and I am SPENT, walking home like a zombie. Just for fun I am going to try Dorian’s 4 day routine. I can’t imagine ever going back to volume. Fewer gains, way more time in the gym, more wear n tear on my joints. It does amuse me when I see a RUclipsr suggesting changes to routines that have proven to work at the highest levels of bodybuilding. If you are not super jacked, it makes you look a bit silly.
From what I've seen, Dorian trained slightly higher volume than that. He would do 1-2 warm-up sets, then one set to absolute failure (or beyond failure). But his "warm-up" sets were what most lifters would consider hypertrophic working sets (e.g. 2-4 reps from failure). So he was really doing about 8-ish sets per muscle per week.
This split deserves way more attention to detail and understanding of its concepts for a critique to be taken seriously... You overlooked most of its fundamental elements imo.
This is actually a very good bro split; I might try it at some point - minus the low volume... Although it's not generally recommended, it's good to try something different once in awhile (imo).
If i'm not mistaken, Nick Walker uses a modified version of this one.. looks really good split chest / biceps back leg off delt / triceps back hams off
He didn't do 4 days a week, he did a 4 day program rotating. 2 days work, 1 day rest. In a period of 4 weeks he'll have done 5 rotations of the 4 day split. So it's 5 days a week, 2 on 1 off, ignoring what week you're in.
My schedule prevents me from being able to workout on Wednesday and Thursday. So right now I’m working out Monday, Tuesday, Friday, Saturday, Sunday. So If I do this workout plan would it be better if I start it on Friday-Chest/Biceps/Abs, Saturday-Legs, Sunday-Rest, Monday-Shoulders/Triceps/Abs, Tuesday-Back, Wednesday-Rest, Thursday-Rest
Неу, I had a few questions, if you have the time to answer. Does one workout contain only 8-9 sets in total or you have excluded the warmup sets here? For example, we have to do 2 warmup sets for bench press, before doing one main set (aka the set mentioned by you? Or is it like, you just go to the gym and start with the main set of bench press for 8-10 reps until failure for high intensity without warmup sets?
You definitely need warm up sets, I would do 2 warm ups before your all out set. If you're not warmed up correctly you will definitely get injured sooner or later
Dorian says you need to do 2 warm up sets before each workout, maybe iam wrong for isolate exercises but you have to warm up before main exercises. for ex, bench press, barbell row, deadlift etc.
Maybe splitting the volume for legs that are more taxing like: Chest/biceps Calves/Quads Shoulders/Triceps Back/Hamstrings And as i said before, using rest days as nedeed. Also a more "efficient" exercise selection (using more machines and avoiding Squats, deadlifts, standing barbell row and so on).
Exactly! Showing you that there isn't only one way to do things, and although a certain method might not be my favorite that doesn't mean it might not work for some people
Each body is different. The general recommendation is 10 sets per muscle per week. However, I response best to a slightly lower volume which is 7-9 sets. The more important thing is you put more effort into the sets you’re already doing not the amount. This program works perfectly however different people response to it differently
The only difference between a natty and a roid workout plan is the volume and weight's Here is a (should i go low volume?) workout plan Day 1 - legs, chest, back, glutes and core Day 2 - back, chest, legs, glutes and core Day 3 - legs, chest, back, glutes and core Day 4 - back, chest, legs, glutes and core Day 5 - chest, legs, back, glutes and core F*** the other body parts lol they get trained too without needing to work them out directly lol
I explain the Dr. Swole split here: ruclips.net/video/f5JYJlPm10A/видео.html
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Check out my books to optimize your diet and training: askdrswole.com/
You need to pay the Dorian Yates program online because your missing the 2 warm up sets he did on most of the exercises before he did the last set to failure. Don’t leave out his steps.
Make sure you watch Dorians epic training footage with his partner for maximum gains. Seriously, those videos get me amped up to this day.
He was a beast
I used HIT training back in the 90s and can confirm it does work. I was doing fullbody workouts 3 times per week and put on a good amount of muscle and strength. The problem with this style of training is it can be hard on the joints and it’s also mentally very exhausting. I remember absolutely dreading my workouts knowing that I was going to have to take every set to failure. I know natural pro Jeff Alberts also had similar issues back when he used this style as well.
Agreed that there are definite cons to training with such high intensities for a lot of people
interesting perspective! i found the lower volumes were MUCH easier on the joints
Really depends if you focus on essentric and not as much on the load thats what balances it out and the joints can recover perfectly fine.
Peronally what i do i like to do smth similair to this split i do more sets than 3-4 i do around 6-8 sets. But what i do is focus on essentric which makes me need less weight and i focus on the 3 main compounds for strength where i go heavy. This balances it out perfectly for me
Explain the split you followed my brother
I think most people would get a lot of benefit from running a one set to failure program atleast once. It will teach you how to work hard and push through discomfort which is what a lot of lifters are lacking. It’s also a great tool to have in the toolbox for when you’re short on time. When I was on vacation in Jamaica I just did single sets to failure so I could quickly get effective workouts in 20-30 mins and then back to leisure time ! Great video as always Dr Swole !
Thanks for sharing! Yes, it's certainly useful to train high intensity when you're really short on time
Almost 62. Been doing more of a Mike Mentzer HIT with 72 hours off after a workout and gains have been unbelievable. Also helps me avoid injury…volume beats up my body and HIT does focus on a slower CONTROLLED rep. I am in the gym about 45 minutes and I am SPENT, walking home like a zombie.
Just for fun I am going to try Dorian’s 4 day routine. I can’t imagine ever going back to volume. Fewer gains, way more time in the gym, more wear n tear on my joints.
It does amuse me when I see a RUclipsr suggesting changes to routines that have proven to work at the highest levels of bodybuilding. If you are not super jacked, it makes you look a bit silly.
Started doing Dorian’s back day since it felt like I frogot how to train it even though it’s my best muscle, will deffo try this split!
From what I've seen, Dorian trained slightly higher volume than that. He would do 1-2 warm-up sets, then one set to absolute failure (or beyond failure). But his "warm-up" sets were what most lifters would consider hypertrophic working sets (e.g. 2-4 reps from failure). So he was really doing about 8-ish sets per muscle per week.
Good point that the warm ups probably counted for some volume
do you mean 1 to 2 warm up sets per exercise orjust in the beginning of the workout
@@floris794i have the same question
@@floris794every exercise, go watch the blood and guts movie of Dorian working out you can see what he does
This split deserves way more attention to detail and understanding of its concepts for a critique to be taken seriously... You overlooked most of its fundamental elements imo.
This is actually a very good bro split; I might try it at some point - minus the low volume... Although it's not generally recommended, it's good to try something different once in awhile (imo).
Yeah out of the bro splits this is one of my preferred setups
If i'm not mistaken, Nick Walker uses a modified version of this one.. looks really good split
chest / biceps
back
leg
off
delt / triceps
back hams
off
ah, thanks for the idea!
Most people are not willing to go to failure and beyond
Ceo of Free program 👑
Yessir
He didn't do 4 days a week, he did a 4 day program rotating. 2 days work, 1 day rest. In a period of 4 weeks he'll have done 5 rotations of the 4 day split. So it's 5 days a week, 2 on 1 off, ignoring what week you're in.
Nice job with this video and analysis of dy
Adding it to boostcamp soon? Love your work ❤
Probably not this one unless they really wanted it. Thanks for the support!
My schedule prevents me from being able to workout on Wednesday and Thursday. So right now I’m working out Monday, Tuesday, Friday, Saturday, Sunday. So If I do this workout plan would it be better if I start it on Friday-Chest/Biceps/Abs, Saturday-Legs, Sunday-Rest, Monday-Shoulders/Triceps/Abs, Tuesday-Back, Wednesday-Rest, Thursday-Rest
Неу,
I had a few questions, if you have the time to answer. Does one workout contain only 8-9 sets in total or you have excluded the warmup sets here?
For example, we have to do 2 warmup sets for bench press, before doing one main set (aka the set mentioned by you?
Or is it like, you just go to the gym and start with the main set of bench press for 8-10 reps until failure for high intensity without warmup sets?
You definitely need warm up sets, I would do 2 warm ups before your all out set. If you're not warmed up correctly you will definitely get injured sooner or later
Dorian says you need to do 2 warm up sets before each workout, maybe iam wrong for isolate exercises but you have to warm up before main exercises. for ex, bench press, barbell row, deadlift etc.
Your rep count is a bit fast for the high intensity no?
what about rest time between sets brother?
Can you do a 4 day upper, lower split for women! Glute focused? Please! For intermediate and advanced? 🙏
It's already been filmed! Will upload it in a few weeks 😉
@@DrSwole thank you!
Do Mike Mentzer next pls
Thanks for the suggestion!
Can you make a variation that is home gym only please?
Running 4days, or at least 3 in a row, and then put some rest days only if nedeed (like a more flexible split)
Maybe splitting the volume for legs that are more taxing like:
Chest/biceps
Calves/Quads
Shoulders/Triceps
Back/Hamstrings
And as i said before, using rest days as nedeed.
Also a more "efficient" exercise selection (using more machines and avoiding Squats, deadlifts, standing barbell row and so on).
Thanks for sharing
This is against everything you teach us until now.
Exactly! Showing you that there isn't only one way to do things, and although a certain method might not be my favorite that doesn't mean it might not work for some people
Each body is different. The general recommendation is 10 sets per muscle per week. However, I response best to a slightly lower volume which is 7-9 sets. The more important thing is you put more effort into the sets you’re already doing not the amount. This program works perfectly however different people response to it differently
Sometimes you need to switch things up.
@@Hai.tinh.583hats minescule volume. I bet you have average to below average physique. 7 sets a week lmao.
@@alexworm1707So how is your physique?
1 set ???
With 2 or 3 warm up sets in the firsts exercices
Add 1 or 2 warmup sets
Do Ronnie coleman
It's already been filmed! Will come out in a few weeks
The only difference between a natty and a roid workout plan is the volume and weight's
Here is a (should i go low volume?) workout plan
Day 1 - legs, chest, back, glutes and core
Day 2 - back, chest, legs, glutes and core
Day 3 - legs, chest, back, glutes and core
Day 4 - back, chest, legs, glutes and core
Day 5 - chest, legs, back, glutes and core
F*** the other body parts lol they get trained too without needing to work them out directly lol
I never like yates way of training cause it's for steroid ppl I prefer 3-4 sets 10-15 reps style. But ya
Your wrong
Then most pros would do this type of routine?
It's good to have variety. Always doing 4 sets of 10-15 will get stale. After years of training, you may want a little change of pace.
Hating something you have never tried is a bad idea
HIT is made for natties