Dorian's Advice - How often should you change your workout routine
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- Опубликовано: 10 май 2021
- Dorian's Advice is a weekly column that aims to answer the most important questions related to weight training to help you get fast results in a safe way.
You will find tips from Dorian Yates regarding training methods, how to use sport supplements and proper nutrition to reach you fitness goals as an amateur or professional bodybuilder.
Discover Dorian's line of sport supplements here: dynutrition.com
For United Kingdom: dynutrition.co.uk 
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Dorian Yates HIT Training: dorianyates-hit.com
My hero.
Hi Dorian I’m 67 went back to weights one year ago lost two stone now 15/7 stone I’m using hrt cyp half a mill every 4days. Train chest tri. Back bi. Shoulders legs. One day of. Is it to much? Thks if you reply your the best.
The best thing that I learned out of necessity because of injuries and decades of heavy lifting...was that I didn't have to lift those extremely heavy weights to keep my muscle size. As long as I worked the muscle to failure or near failure, I got the same results. With even half the weight and very high repititions.
I agree, I've slowed it down and lighten it up as I've aged. I concentrate on the muscle conection now instead of weight and reps and sets. At 50 I stay in better shape with size while putting in less gym time.
Fifty?!? Dear god old man
@@123214matt when you get here, if you keep at it, you'll find nothing changes much, but your face. Lol. I also box in the Master's division USAA boxing. The younger guys in the gym ask me if I ever get tired. I played college football, but nothing requiring the physical conditioning to box. I will feel old some day, but it may be a long time from now. It helps that I don't work now, so exercising scientifically is my job now and passion. You have to do something. Bless
@@bradmckee4323 u have some interesting videos on ur channel lol
@@haych1637 😁
My favourite bodybuilder of all time.. I completely admire him and his personality..much respect..
What do you know
100
@@martinvandyke1665 probably more than you do
Nothing better than too see dorian talking
And to hear him talking too
@@DRvids630 obviously
Ya hearing talk is so much better than seeing talk
and hearing him talking is good too
to*
The King has spoken!!!👏🏾👏🏾👏🏾👏🏾👏🏾💯
Get a life
@@martinvandyke1665 right !!!
🤣
@@martinvandyke1665 Someone getting butthurt because he's been paying a "professional trainer" 30 bucks an hour for a crap routine...Hmmm
@@TOSHTON Someone getting butt hurt because he gets paid 30 bucks to get butt hurt! Hmm
The Shadow*
The main key of training is the active recovery part that most ppl never learn. When ur body peaks out about 6 weeks like DY points out ppl do not back off u can not do stones to the wall 365 days a year it is usually 3 steps forward n 1 or 2 steps backwards for a while. Btw DY u have a gift of describing what ppl.think r complex u make it as simple as possible n i thank you sir..
we seem to overcomplicate things where its not neccessary - keeping it simple is very beneficial
it's the only way the industry can keep things fresh, keep people somewhat motivated, and stall people's progress enough to keep them on the fitness hook to look for a "better way". Best progress I made was stay on the same lifting routine for months on end!
@@ntartaris how many months? I’m currently running a 4x a week split, Chest Back and Biceps Monday and Thursday, Legs Shoulders and Triceps Tuesday and Friday and rest Wednesday Saturday and Sunday. Thoughts?
@@StrafezLIVE I was on a 5 month cut, whilst increasing muscle mass by 5lb doing the same back/tris, chest/bis, legs/shoulders/abs split twice a week....and didn't deviate for 5+ months.
@@ntartaris later what you did
Exactly. There is a finite amount of bodybuilding exercises. And every routine ever is just variations of the same movements
'' as i got bigger and stronger i needed much recovery time " this chocked me !
Why?
@@snoutysnouterson because i had much more stifness when i started bodybuilding then now and it's known that more you envolve in bodybuilding more the muscle gains are less ( you gain more muscle in the first year then the second , and more muscle the second then the third ....)
@@cronix1314 Yeah sorry, I meant why did it choke you? Sorry I could have made myself more clear
For sure your intensity it's not on a same level as dorian
The King of simplicity.
Yes & it’s so refreshing.👍
For sure. Simple is best
Training should revolve around your weaknesses. If upper chest is lacking make it the focus. Not every session but every training cycle assess your physique, create new goals or continue your current if necessary, adjust training as necessary.
Being 51 I would totally agree. If the upper is lacking train it first when you have the most strenghth physically and mentally. Thanks for posting.
Love the approach
This is exactly my plan when training. Look at myself and find weak points and turn this into strong points. Over time your strong points will become weaker and it’s a continuous process
Words of great wisdom. Dorian’s analytical approach and bodybuilding rationale is definitely number one among all the Pros who’ve ever lived, in my estimation. Frankly, I haven’t heard much of any sense spoken from other big names. I swear a lot of them don’t really know how they got there! Even some of really BIG names used illogical and hazardous methods, which I notice they’re still advocating. It’s disappointing that many of these champs haven’t seemed to learn a whole lot despite decades of “experience”.
I agree that a lot of top guys seem to have very little understanding of how and what they did to build their physique, especially with athletes from the 2000s to now. Arnold's generation had to do a lot of experimentation to find what works and new methods in order to progress the sport. Now with personal trainers that travel with you and tell you everything some of the guys rely 100% on what they're told to do. Dorian was a brilliant and methodical man who was driven like few others.
@@fattdamon1980 Arnold's generation...I'm not so sure about that! Those guys (particularly him) were also on a lot of gear, and many of those champs ended up with long lists of injuries (inc Arnold). Franco for example was always insistent he's the only one who really knows how to train chest, but in reality that was just his gifted insertions. If you can name some guys who knew what they were doing, or some specific videos of them, I'd love to see. I'm a fan of Tom Platz, but watching his recent seminars online tells me these guys don't seem to learn much even decades on...guiding people "beyond failure" but I never saw them do one single good rep, so it's still a shit set regardless how long you prolong it!
Love these videos! I’m following Dorian’s first two years program outlined in his old book “A Warriors Story”. That book was hard to find but awesome! I’d really like to hear him describe a scaled back workout. This is the first time I’ve heard him say this, and it explains why I haven’t been making progress
Thanks for this sound advice, appreciated.
this is so true and this type of training is so underrated and nowadays you can say unheard of very uncommon but its so effective
DY been dropping gems. Thanks🙏
Thank you so so much. Was one of the best piece of advice ever on the internet in regard to fitness and body building. Like the face there were no BS, just good old school advice.
I started watching and following this man when I was 12 yrs old. I knew I loved bodybuilding. I have a lot of respect for you Brother. One of the best of all time. You’re definitely one dude I wish I could meet. Much respect Brother
I appreciate that
Mike Mentzer and Dorian Yates are the best! Glad to hear realistic advice!
more videos please your the only one i trust for advice
Dorian, thank you! And please make more videos. Greetings from Bulgaria
Thank you, I will
Short but with valid content . Very nice. You've got a new sub. Stay strong
Thanks Champ! No nonsense, outstanding and extremely VALUABLE advice from the Master Olympian and not a 47 minute explanation, THANK U! The Heavens have finally opened for me....
I'm from Birmingham and I walked into Yates Gym in temple row when I was in my 20s and saw Dorian and was blown away at his actual size, he was a monster!!! Me being a skinny guy walked straight out because I thought I didn't belong next to these greats, biggest mistake..
You're a legend sir! 😊
Well said! I have noticed the way of performing the same exercises, especially those that work, is what can make progress, and getting results. Dorian Yates is one of the best bodybuilders; and a proponent who made a logical, and practical system of training that actually works possible!
HIT is based on Arthur Jones, then Mike Mentzer's application of Jone's theories; then Casey Viator, and Dorian Yates became accomplished by those methods. More concentrated, intense training builds up muscular mass; by performing up to 2 to 5 work sets for a bodypart, not the 25 to 50 sets advocated up to today.
I like this short advice videos!! Make more of this!!
More to come!
I trained my entire adult life (I'm 55) and I know now how much I've over-trained over the years. So sad I didn't really discover HIT training until now but glad I finally did.
So good to hear a legend saying this. As I'm sick of telling people this is the case
dorianyates-hit.com
Clear advice,thank you Mr Dorian,you're a Guru
You are very welcome
Thanks for the honesty
Thank you! Much appreciated. Great Advice. Legend.
Glad it was helpful!
Man I learned from this. I thought I was lame for sticking with my same ones I learned in my teens. Pretty big my whole life so makes sense. Lifting with Extreme focus and intention are what I found make me grow, gain and maintain. I need to work on my intensity and recovery time I see.
Thank for your honesty. I’m nearly 60 gone back to the gym to build muscle strength etc which is important as you get older. I hear all the time about changing routines on RUclips etc. I agree with Dorian I found over time my exercises work for me without injury. I find the trick is know ur body don’t worry about keeping up with huge guy next to you just give 100% of which you can.
Bro you should be doing 500 pound squats, no spotter.
@@123214matt you’re my new hero
Love these type of videos
Ich liebe dich Arnold ! Heil Arnold
Dorian speaks so much sense it's unreal, so knowledgeable.
This was all 100% solid advice
Hello Dorian - reasonable advice presented in an easily understandable way, thank you. I hope you could present a video on the proper frequency of muscle group training (e.g. is once a week frequency mainly / only justifiable for trainees with the strength and size of a competitive bodybuilder, or is it also proper for intermediates?) and rules of combining muscle groups into one workout (e.g. is it generally better to combine agonists like all pulling muscle or all pushing ones into one workout, or is it more efficient to combine antagonists like chest + back or biceps + triceps into the same session?). Greetings from Poland
That's given me peace of mind because I was worried over varying my workout ie changing the exercises and was thinking of how many different ones there is for certain muscles or muscle groups and its mind boggling so by hearing from the legend Dorian Yates that you don't need to change the exercises has put my mind at ease. Great content as always on this channel! 💪💪
Changing excercise does not change how the muscle function.
Anyone who studied anatomy knows that and will respect the body.
For example,bicep only does flexion at elbow joint and and supination of forearm.
No need to overly complicate a overly simple movement.
Many ppl have same thoughts you do. Me i have like 4-6 excercises for one muscle group. I maybe use 4 and when i get bored on one or like Dorian says bc of injury i switch that excercise and put in another. Thats it.
Wonderful. Thanks for sharing great video
Thank you too
Without doubt the most knowledgeable guy in the business and dispels many of the common myths !
DY is my favorite bodybuilder, because he combines an intelligent approach with an intense work ethic. I was blessed to be able to meet him in 1994 (mere weeks before his unfortunate biceps tear), and I’ve incorporated his philosophies about weight training ever since, from even before before this. However, I’ve found a way around the, “active rest period”.
I keep the exercises the same and in the same order, and, the last set of every exercise is taken to at least no reps left in reserve (I don’t go to failure on exercises where the risk outweighs the reward, such as deadlifts), however, I rotate through 3 rep ranges.
The first time I do I workout, I shoot for high reps (16-18), using Blood Flow Restriction Bands. This creates a great deal of metabolic stress, going to failure with a lighter than possible weight if the bands are not used. This gives the tendons, ligaments, and cartilage a break, while still stimulating muscular gains.
The second time I hit the workout, it’s medium reps (10-12) where the last set is a double drop set, shooting to exceed 8, 2, and 2 reps, respectively, on the exercises that it is safe to do so. This is a great hypertrophy stimulator.
The third time I hit the workout, it’s low reps (4-6) and the exercises where you are stronger in the peak contracted position than in the lowest position (such as deadlifts, squats, bench press, overhead press) chains are utilized, to provide accommodating resistance. This really drives brute strength development, which in turn, will allow you to hoist more weight in the more hypertrophic rep ranges.
With this system, you are comparing numbers for a workout to 3 times ago, not the last time. And with this method, you can typically increase your workout output by 1.5-2.5%, per overall workout, compared to the last time you hit it for the same rep range, and keep this up for years. I’m 53, and I’m still inching forward, regularly.
Thank you, Dorian Yates, for inspiring me to put my brains to work to help my brawn increase.
Brilliant man!!
The Master Speaks! Always boils down to fundamentals
Solid bloke! Inside & out! ✊🏻
Don't change the routine but the intensity....thank u sir!
Very Good man with sound advice!!
Glad it was helpful!
I do all the same movements and lifts but usually in a different order on almost every workout, mostly because the same benches and machines aren’t always available right when I want them at a public gym
Explained very well
Thank you DY. 🙏👍
I hesitated from taking a week off due to an injured right elbow, plus am worried I’ll lose muscle. Was gonna try to work my way through it, but if Dorian says its okay to take a week, then so be it. Actually looking forward to having a week off, it’s just going to be absolute hell when I start back up again. Thanks D... 💪💪💪
You won't lose muscle in a week or even a month , probably 6 or 8 weeks
Forsure kick back and let your body recover from that injury or just focus more on lower body/core if you cant stay away from the gym haha
I've been doing HIT for approximately 6 weeks and this answers my question. I'm actually already taking this week off training because I needed a break. New subscriber also. 👍
@cj dub I'm not taking a week off because of 6 weeks of HIT training. I'm taking it off, because before that I was doing a ton of volume working each muscle 2-3 times a week, so I was over trained before I even started with HIT. Just giving my body a reset.
@cj dub I'm in no way an expert on it either, but so far it makes logical sense to me.
@Ivey 96 I don't know where you came up with that conclusion, since you know nothing about me. It's all good though. There are several articles published about the benefits of taking a week off about every 2 months or so, to give the nervous system a break, and also the joints and ligaments. You don't loose muscle in a week. And I'm far from lazy dude.
@Ivey 96 Wow, you must be really insecure about yourself to judge people in a negative way that fast.
@Ivey 96 just because it's not the "worst thing ever" doesn't make it right. I recently took a week off after weeks and weeks of really hard training, does that automatically makes me "lazy" too?
Great advice 👍🏻
Personal trainers hate him
THANK YOU SIR❤️🐐🙏🏽🙏🏽🙏🏽🙏🏽
Probably one of the 20 best-qualified people on the planet to speak on this topic.
Brilliant!
Absolutely right
Thanks a lot
Great champion 👍
Thanks and welcome
Such good advice cheers
Great advice!
Glad it was helpful!
Excellent advice.
Glad it was helpful!
My all time TOP 1!!!❤
DY is one of the 4 best all times bb!!!!!
@@steorswe Arnold x Heath
there will never be another 'gentleman of the gym' as Dorian. World No.1 but still a real nice guy.
Great Advice!
Thanks for watching!
At 63 now and over 50 years I am still always trying to perfect my training... I over trained for well over 45 years for sure... I just grew up with the no pain no gain mentality...
Salut M Yates ,vous etes pour moi le meilleur !! Je vous suis depuis vos 1ere annees competitions!! Dommage qu'il n'y ai pas de traduction en francais pour vous comprendre !! 💪💪
HIT training is hands down the most effective way to grow. I put on 30 pounds in 2 months!
Thank you Champ for taking the time to like my comment. You are the best ever!!! Where/when is DY Supp's sold in US? Want to try ASAP.
We do not sell in the US yet but be on the lookout.
Keeping it Simple and Basic always works....
I agree with Dorian.
So glad I’ve come across your videos Dorian. To cut straight to the point, I now realise I had it nailed on as a teenager by pure luck and wasted my 20s gym wise listening to all the crap from the so called experts which turned me into an average Joe (think you know the kind of experts I mean 🤣) top man, great teacher and the perfect blend of confidence, honesty and modesty even after your impeccable career in bodybuilding.
Absolutely, Champ!
I love this guy
Thanks to dorian for motivating us for training love from India
Keep it up
There is definitely a sweet spot of waiting time. Too early you're not peak 100% again yet, but wait too long it the strength wimps away. Legit like a day or two window makes difference
Great guy 👍👍👍
Helpful
DORIAN THEE DOMINATOR SPEAKS.....I LISTEN !!!!!
good advice!
If it aint broke, dont fix it!
Damn,I live this man
He has spoken!! He has spoken.
I used to read back then about Dorian's advice and I was wandering if this is really Dorian's advice or just something written in a publication. Now we can see him in person (well, in a video).
He's been around for 30 years and he's never back off hit theory. So it's to know if it's him or not. He basically emphasizes basic movements, warm up and going to failure and/or complete failure, meaning the squeeze and eccentric part of the movement. Forced reps, static holds and negatives all the way! Which is very very hard to do
Nice knowledgeable video
I’m 53 and partially paralysed from the waist down caused by many years of lifting too heavy both at work and in the gym yet still struggle when it comes to not overtraining the muscles i can work overtraining is a mindset that is so difficult to break
thank you, finally i got the answer...i was 100% sure that doing same workout it works...people asked me why u do the same and the same everytime, and i told them because it works :D
At the risk of belabouring the obvious, I do think that personality plays a part. Clearly, you are better at maintaining focus than I am but, if I were to train like that, I would get demotivated and bored fairly quickly. Similarly however, if I were always chopping and changing, I would get frustrated and annoyed. I am sure that there is a sweet spot for everyone somewhere on the variety/structure spectrum but I suspect that it differs pretty widely from person to person.
Like I said, belabouring the obvious...
dorianyates-hit.com/
Legend.
I think people are looking for new and exciting a quick fix , but the same stuff that work for them works for everyone. Train hard stick to the basics and be consistent
Absolutely correct 👍🏻
Thanks and welcome
Active recovery, first time I heard... loved it
Than u should read more about training because a deload week is very common...
@@Messimo-Il-Predestinato you are right, I'm here to learn (that's why I sad I loved it). Any other recommendation?
Depends how u train how u eat how u sleep tbh , but you should always do a deload weak every 6-8 weeks just workout but cut the weights in half
Absolutely logical point. Why change the exercises that work well for us...changes should be in terms of cycling the intensities, frequencies, etc as he has explained.
dorianyates-hit.com/
Yes so much information overloading in the fitness industry. People assuming your muscles memory needs to be confused to grow but in reality its repeated trained movements that generate muscle growth
Yep, the body just interprets the need or otherwise, to get stronger and build more muscle, depending on the demand placed upon it. E.G. caveman has to spend weeks clearing rocks that have fallen and blocked the entrance to his cave. If the rocks get progressively heavier over the weeks, the body continues to adapt to the new demand and get progressively stronger. The body does not say "hhhhmm, deadlifting these rocks has now bored me and I now need to go and move some logs instead, with some different movements, otherwise I won't get bigger or stronger anymore".
Awosome
Thanks
Welcome 😊
I am OCD with me training I do an AB split. So One week A B A next B A B so am working each body part twice over 9 days. Work 2 jobs armed security part time and run a decorating business as well. Sometimes o can’t make it to my local gym which has more equipment. I go to the barracks gym which has only free weights. So sometimes have to make do. What I’ve noticed is tho when I go back to my local gym if I havnt been consistent I tend halt in my progress. Don’t add weights or reps in that workout. This tells me consistency is the key and you should try and stick to the same workouts and progress in the ones which work your muscles the most.
for me, it's been tried and works great and it's not monotonous, it's changing the training plan every 2-3 months.
Well said young man.
dorian the realist out there.
Great simple video. HIT. High intensity training. Any advise for me, a person who lift alone at home with no training partner. I find it hard to reach complete failure. Any advise.
I have dumbells 5-90 lbs and a Cable Machine.
If your actively working out weekly, your better then 90% of men in the world. I think leaving one rep in the chamber is just fine. Some people say leave 2-3 reps from complete failure. However, I like Dorians approach with HIT. Not sure how much improvement you can make going all out versus leaving one rep on the table. If your on the juice and competing for something, you may need a partner but, your killing it if your motivated to work on your own and doing the best you can.
I could not agree more.
Something that I think that happens when you change a exercise is that; you progress more quickly on plates, but it's not real progress. Is that the first day you are not that used to that exercise and you don't reach the failure that hard. So in a couple of workouts you are more used to that and able to push harder to failure. So the thing is that at the beginning you can't reach the true failure that you can reach when you are more familiar with the exercise.