Dorian's Advice - negative rep training, their importance and how to do it properly to get results
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- Опубликовано: 4 май 2021
- Dorian's Advice explains the importance of negative rep in weight training; how to do it properly and why is the best way to exhaust your muscles in fewer sets, spending less time in the gym.
Dorian Yates High Intensity Training: dorianyates-hit.com
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The real saint of bodybuilding.
The wisest to have ever done it.
good one
Yeah without his genetics man
Dorian and Mike Mentzer. True legends
Still, some fitness gurus say this doesn't work. It's funny because if you see them train, they just throw weights around using momentum.
Others will tell you random shit like, "High volume is key to muscle growth.."
Listen, 1 set to failure using proper form works! Especially if you're doing 3 second negative on the concentric phase. Try training legs that way and trust me you won't be able to walk for the next 3-5 days.
Best to ever do it period. No it's not ronnie,Phil or cutler even though I respect them all. This man is the brain of bodybuilding.
The mentzer's legacy my friend
Phil, jay , and ronnie are better brother wayyyyyy better , i apsolutely love Dorian but its true
@@ronnieofnewyork7393 as they should be as they were the next era. Dorian revolutionised intensity and human development
Negative reps do tear more, he's right. I wonder if the other big names keep this to them selves
You are my Idol Dorian. Keep it going sir. ❤️🙏
Thank you, I will
@@DorianYatesNutrition I'm only 18YO sir from india, I'm looking forward to train (Especially legs) with you one day.Thank You Dorian, for everything.❤️🙏
Started to do this today five seconds on the negative and boy what a game changer.💪
I started doing negatives and saw huge straingth gains.
Same bro. I do negatives on back, my lats have blown up and I feel super strong. Doing way more pull ups now
Strength " 👍 not straingth
@@S.T.A.N.D_inspirational typo, I'm not retarded bro.
@@mr.policeman6129 you can edit the original comment instead, you tool
I concur. Have been training for over 50 years now (I'm 62), 15 of those years spent exclusively power lifting....definitely not the best choice I ever made. I do negative chins and dips as I'm able to do them without assistance, but any other exercise is not possible in a negative only manner because I've no one to assist me with the lifting portion of the exercise. I train alone at home as I won't join any of the gyms because of all the idiots I've seen in them, misusing equipment and ego lifting...would present a constant source of distraction. Unless one does negative accentuated training, it's impossible to do negative only without the assistance of at least two people to lift the weight, but negative only is by far the most intense and result-producing form of strength training, provided one allows ample recovery time between workouts.
Dorian, thank you for the free advice!!!! I wouldn't be able to pay this in Dollars, and there is nothing more valuable than what you share with us. You are the only one, of the legends, who can share something meaningful, even for natural bodybuilders.
Following your ways since the gyms have reopened here in Scotland and I can already see a difference after 2 weeks. Impossible to do properly without a partner but I'm always conscious of negatives and achieving that failure on working sets. I'm glad you're doing more of these type of videos it's important to get that message out there.
Agree,it's near impossible to go to true failure without a partner but I sure keep in mind to get to it as close as possible.
Can you get in the power rack(with the safety pegs) or just use a Smith machine or hammer press machine. With the machine, you won't get the benefits of utilizing your stabilizers, but your will make your working muscles bigger and stronger.🖨️💯💪🏾🧔🏾♂️
If u wanna strengthen ur bench i have some advice for u cause its helped with my bench strength and some chest size...when u hit say 90/95% of your positive failure i recommend doing a tiny bounce at the bottom to help pop it back up and just control the bottom as u would...u might not reach 100% true failure but youll get pretty close@@Jcastro9444
You are so inspiring, both mentally and pysically.
when it comes to gym advice DY is like fucking Yoda!!! if he says something you should LISTEN!! thanks Dorian you truly are a British sporting legend!
Thank you, mate, I appreciate! Cheers!
Hey Dorian, I am just getting back into training at 37 after a few years off. I am very interested in your style of training and using a full range of motion. A video on the principles behind the training, reps and sets would be great!
I injured myself a few years back lifting heavy weights with poor form and now that I am that little bit older I would rather use lighter weight and text book form and reps and build up the numbers from there than use heavy weights now with poor form just to get stronger while risking injury.
Keep these videos coming!
More to come!
Negatives are the alpha and the omega.
Arthur knew that... Mentzer was afraid to admit it... Even Napoleon knew that.
Negative with dips and chin ups .... Increible
I am lucky I met him in person at Expo a day before Mr. Olympia, great guy, so friendly, the 90's idol.
Great video, thank you! ❤ -Mary
Negative reps are king!! I see people saying about not being possible without a training partner. It is possible.. you just need train one pec or one bicep etc on half the weight and use your free hand/leg to help push the positive, and then obviously when you bring the negative through just use the one muscle. Works best on machines
My favorite is seated db concentration curls, but I overdid it once and it seemed to hurt for years so now I keep the negatives on biceps to a little lighter weight, 1 or 2 reps not too slow and definitely infrequent. It works great for forced reps as well. I've been experimenting with all body parts because I train alone too, trying to find a way to maximize the HD principles solo. Yesterday I was forcing out some negatives tricep pushdown pulleys and woke up today with stiff upper traps and some quad soreness. I realized that the moment of stabilization where I locked everything into place and prepared for the rep was a workout in and of itself.
The eccentric (negative) portion stimulates sarcomerogenesis i.e more. hotdogs in the bun - the slower the movement the more metabolic stress - the more hotdogs you'll put in the bun.
The concentric (posiitive) portion stimulates myofibrillar hypertrophy i.e. more hotdogs in the line, the more explosive the movement, the more mechanistic target of rapamycin (mTOR) pathway is stimulated to create strength adaptations.
Hypertrophy happens when muscle protein synthesis exceeds muscle protein breakdown.
Lift, eat, sleep. Repeat consistently and you will grow.
I have been using this technique for the past 2 weeks and feel a difference already. Using my cable machine to try to get failure with out a training partner.
Great job!
Dorian knows ,, he must of tried and tested all these different ways of training , hes the only body builder i take advice off 💪
Greatest Bodybuilder of All time...You are my biggest inspiration sir...Keep doing sir. Love from India❤
Arnold is the best
Great info thanks 🙏🏼
Glad it was helpful!
Great shadow 🙏🙏🙏
True honest body building legend 🙌🏼🔥& still keeping in good shape 👊🏻
Thank you for your kind words!
@@DorianYatesNutritionwhat’s the positive for the squat exercise
@@karthiks9600 when you go up
Greatest Bodybuilder of all time.
I started doing this a few months back . 🔥💯
Awosome coach
Thanks
Gracias Dorian, yo aun te admiro
Good advice! :)
Best calves and back in bb history.....total monster back in the day. Incredible.
I just started really working the negatives on bicep barbell curls, it's a revelation
I'm friends with Carolina from Soltara, she says hi!
He was the king of mass and muscle density condition his back was massive
I’m interested to purchase your program. Does work for a un-athletic lady like me?
Y mucha gente mas
Read up on Dr Ellington Darden negatives and superslow/ failure along with Mike Mentzers heavy duty training, and Stuart McRoberts Brawn and Beyond Brawn, the type of training Dorian took on and been promoting. The old addage, "less is best" for gains is true. Simply put Short hard and heavy. Forget pyramid, drop sets if you are a hardgainer.
You mean, should I do drop sets or not if I'm a hard gainer ?
@@arceras if you are a true hardgainer, dont do drop sets unless you have a good 12 to 18 months foundation training on the 3 basics exercises, squats, bench , deadlift. Proper Drop sets before that stage is inviting injury or bring on poor form. True real hardgainers should be in and out the gym in less than 45 minutes (including warm up sets). Look at training full body twice a week over a 9 day period. Stick with 3 to 4 main compound exercises with a couple of ancillary exercise like barbell curls, calve raises. Eat and sleep will get you your gains. DO NOT overtrain your body, give the muscles time to rest, at least 72 hours. Do two warm up sets then two working sets, not to failure. Gradually add small weights on each time, record and evaluate your workouts. Stick to the basics and you will grow naturally. Look at macro and micro training periods. Good luck
@@mikepaton3614 thanks a lot for your advices bro, really appreciate it.
I've been practicing for 6 years now but always with a stop during summers cuz I was working in holiday camps (or due to Covid), and drop sets seemed to work well on me even if I'm a hard gainer / ectomorph. But I'll try your way of training with compound exercices in 4 days when gyms open again in France then. Thanks a lot for sharing your experience and your advices mate
@@arceras your welcome. The main thing is dont try and lift too heavy too soon add 1.5kg each time to your compound exercises, find a rep range that suits you, some say 5 reps others stick to 12 reps, for lower body some try for 20 reps. Stick to that routine for up to 10 to 12 weeks, then change exercises. remember add push - pull exercises, ie bench then rows, and careful not too put too much stress on your lower on each workout. Add weighted dips and weighted pullups as part of your compound exercises. Look at Rader pulls (look it up) or breathing dumbell pullovers to increase rib cage width = bigger back. Go back to basics with your training and you will reap the rewards.
@@arceras also the stop in your training during summertime is good, gives the body and mind time to recuperate. Just make sure you keep some form of activity going, ie plyometrics, flexibility, yoga, swimming.
true true
at almost 63 now with over 50 years of training i still find it hard to not over train... in seventies we all were told you needed many sets and did multiple failure sets..no pain no gain... then you see your friend training sooo much less time than you and he grows like aweed and is super strong...we think we just needed to hit it more... All those mags lied to us... only a few guys learned to train correct back then..
What do you mean? You don't belive in going to failure?
@@cpowell4227 failure is good..just not over traing
I bought that tshirt, they're a nice fit and good quality, got the beaker and the book too
Me too - Had a few people ask me in the gym where I got mine from.
@@GeneralAndeh was soo proud of myself when the large wss tight on me 😆
Glad you like them!
Concentrating on long negatives and statics does wonders. But, it's really painful and in order to do it properly you should also lower the weights you usually lift. The last one really hurts the Ego. You really have to be mentally strong to succeed with HIT and also be a little bit 'crazy' in the head ;))
Legends in music we had Elvis in boxing Tyson and Ali -martial arts there was Bruce lee and in bodybuilding we had bodybuilding there will never be another Dorian
How often though?
Did negatives on the bench press today and felt the burn on my pecs...
Funny you say that cause when I bench now i always hear Dorians voice saying " control the negative" so I go extra slow on the way down to really burn. You can do the same weight let's say 12 reps but if you go slow you might only get 8. That's when you know your really working that muscle
Gotta listen to tgis guy because he is one of the few left alive among his peers. This means he is not taking supraphysiological amounts of juice as the others because his training really works
The Real Granitic Muscle!!!
👌👌👌
Regards 😍
This is the best way but It's hard to find video's of hit practitioners going to complete failure using all those principles.
Soon you will have the chance. A new online training platform will be launched with real trainings and full explanations. Cheers!
I have one thought about this (I do HIT as well) :
When you slow down the negative to about 4 sec, a full rep will be around 7 seconds (positive 2, static 1, negative 4) .
When reaching failure, you know that the next rep will be another 7 very long and hard seconds. That can make you (unconsciously) say I can't make another rep.
So that you are still a bit shy of utter failure.
I am thinking about this solution : focus only for 3-5 reps on negatives and than increase speed (but maintain control) so an extra rep will be around 3-4 seconds. That way the last rep, what HIT is all about, will be '' easier '' like a little hill to take after a 200 km tour the France, instead of a big mountain at the finish when you are already out of power.
For negative reps we need good training partner
💪😎👍
Getting Trillion dollars information from the Living legend 6x Mr O 🏆🏆🏆🏆🏆🏆 we are lucky ❤️
Shadow 🐉🤍
A fucking men!!! Progression is a form of change but not all change is a form of progression!
That's why if you do it right you only need 1 set .
Love hates, good info
Problem is to keep doing negatives to failure u have try get the weight back up haha.. unless you do cheat reps or half reps
한국사람 해석좀 해주세요
도리안 예이츠 팬이라 많은 인터뷰 비디오를 보며 배운 내용입니다.
도움이 되었으면.
상단 비디오 내용을 그대로 번역해서 적기보다는 여러 인터뷰에서 도리안 예이츠가 매번 강조해 말하는 핵심 부분만을 집어 이야기 하겠습니다~
요약하면 웨이트 리프팅에는 positive (들어올리고) static (들어올린 후 1~2초 정지) negative (내리기, 천천히) 가있는데
positive - 들어올리는게 가장 약한 부분이라고 하네요.
대게 많은 사람들이 들어올리고 그냥 떨어뜨리듯 drop 하는데요
이에 반해 도리안 예이츠는 'static (정지)와 negative (천천히 내리는 부분)에서 근육 손상이 확실히 더 발생하고
이로인해 더 근성장이 가능하니까 운동 파트너 가 도와주던지 아니면 machine 기계등을 이용해
static 과 negative 부분에서도 실패지점에 도달해야 더 효율적인 운동이 될 수 있다'라고 강조하는게 핵심입니다.
무게를 드는데 있어서 positive, static, negative 이 세 부분이 완전한 근육 실패지점까지 도달하기 때문에
실패지점에 도달하는 세트는 각 운동에서 1세트면 충분하다 이말을 전합니다.
예를들어 보면 도리안 예이츠 운동은 짧고 격렬하죠.
6일간격 4번 정도 운동했고. 각 운동마다 45분. 딱 45분만 운동했으니까요... 덜덜하죠?
45분을 정말 초집중으로 거의 내일이 없다라는 마음으로 근육을 씹어먹습니다... 그리고 바로 휴식으로 도입.
도리안이 이야기하는건 많은 사람들이 쓸데없이 2시간 3시간씩 무게만 친다... 뭐 이런 내용을 많이 이야기 한다만
어느정도 동의합니다 저도.
대부분 세트사이에 잡담하고 놀고. 핸드폰 보고. 아니면 무게만 많이 치려고 하다보니 다른 근육 부위가 많이 개입되다보면
2시간 3시간을 무게를 들어도 펌핑을 제대로 느끼기가 힘들죠. 저도 그랬으니까요.
도리안은 엄청난 무게를 사용하지 않고 적당한 무게와 완벽한 자세 그리고 파트너의 도움을 사용했죠.
집중해서 그 근육을 제대로 찢습니다. 제. 대. 로.
포인트는 근육을 손상시키는겁니다. 헐떡거리는 숨만 거둘 정도면 되고 계속 다음운동으로
그리고 실패지점까지 가는 과부하를 가해 근육이 백기를 드는 순간까지 가는거죠.
가슴운동이라고 치면
인클라인 3세트
1세트 2세트는 준비운동이죠 완벽하게 실패지점에 도달하기 위한,
그래서 첨에는 가볍게 그리고 2세트엔 무게를 점차 올립니다. 이때는 실패지점 도달하지 않죠
3세트는 실패지점까지 도달, positive, static, negative 완전히 소모시키죠. 더이상 파트너 도움 없이 움직일수도
그리고 버틸 수도 없을 지점까지.
플라이 2~3세트
같은 레파토리입니다. 1세트 2세트는 무게를 점차 올리죠 3세트 준비를 위한
3세트 또한 실패지점 도달. 완전한 소모.
디클라인 프레스 2~3세트 - 상동
케이블 크로스오버 1세트 - 상동 (이때는 1세트밖에 안하기 때문에 바로 실패지점에 도달하는 세트로 도입하죠.)
보통 1세트만 할 때는 운동의 끝부분으로 갈수록 많이 사용합니다.
도리안 예이츠가 이야기하는 바는 이미 워밍없이 다 끝났기 때문에
워밍업 없이 그냥 실패지점 도달까지 운동하는 세트를 바로 실행 할 수 있다... 라고 이야기 하네요.
이건 제 개인적인 이야기지만
저도 한때 보디빌딩을 워낙 좋아해서 여러 보디빌더들의 운동 방식을 많이 배워봤는데요.
어느 누구 프로그램, 트레이닝 방식, 논리를 배워봐도 핵심은 같은거 같습니다.
운동하려는 부분을 "자극"시켜야한다는 것이죠. 그리고 그 근육을 "함락"시키는 겁니다.
완전히 부수고, 휴식을 통해 더 크게 보상해서 보강하는 (근육이 더 커지죠)
어릴 때 무게 친다고 스쿼트를 막 하고는 했는데 결국엔 그게 대퇴사두가 펌핑이 되는게 아니고
등이랑 척추 기립근만 펌핑 됬던...
도리안 예이츠는 스쿼트를 하지 않았습니다. 같은 내용이죠. 본인도 등만 펌핑되어서 결국엔 트레이닝 프로그램을 바꿨다고 많은 인터뷰에서 수없이 이야기를 했죠.
그래서 트레이닝 비디오 보면 레그 프레스나 핵스쿼트를 하죠. 그리고 레그 익스텐션.
저도 핵스쿼트랑 스미스 머신 스쿼트로 바꾸고 나서는 대퇴사두의 펌핑이 남다르게 느껴진다는 걸 배웠습니다.
Smart 하게 트레이닝 하시고 부상 없이 운동을 즐기시길.
득근하시고.
코로나 조심하시고.
Be mindful this type of training is designed specifically for potential Pro Bodybuilders. Average Joe should not follow this regimen unless on you know what.
Shut up 😂😂