YB
BannerBanner

Dorian Yates style HIT Routine

Author
Funkythumbs
Senior Member
  • Total Posts : 187
  • Reward points: 9955
  • Joined: 2004/07/05 11:40:07
  • Location: Sunderland, Tyne & Wear
  • Status: offline
2011/03/30 12:51:28 (permalink)
0

Dorian Yates style HIT Routine

After watching blood and guts training videos on bodybuilding.com i decided to give a similar routine a go and woh momma, it is excellent. Over the past few weeks I have seen growth especially in my chest and quads like never before!!  Ditching the flat bench has been the best thing ive ever done for my chest. 
 
I don't have a training partner so forced negatives are not an option on a lot of exercises so i throw in a drop set at the end of my working set where i squeeze another 2 or 3 reps out.  Also use things like static holds particularly when doing legs.  Admittedly I dont think this routine would suit a beginner as you need to work up to be able to train with a certain intensity.  My workouts never take more than 30-40 mins and by the end im absolutley knackered.   Here is what I have been following.
 
Legs - Tuesday

Standing Calf Raise
x2 Warm up Sets 12-15 reps
x1 Working Set x8 with a static hold and drop set

Seated Calf Raise
x1 Warm Up 25 reps
x1 Working Set x15 reps with drop set

Leg Extensions
x2 Warm Up Sets 12-15 reps
x1 Working Set x8 with static hold and drop set

Leg Press
x1 Warm Up Set 12-15 Reps
x1 Working Set x8 with drop set

Barbell Squat
x1 Warm Up Set 20 Reps
x1 Working Set 15 Reps

Ham Curl Machine
x1 Warm Up Set x 12 reps
x1 Working Set with static hold and drop set

Still Legged Deadlift
x1 Warm up Set x 12 reps
x1 Working Set x 8 reps



Chest + Biceps - Wednesday

Incline DB Press
x 2 Warm up Set 10 Reps
x 1 Working Set x8 reps

Hammer Strength Press
x1 Warm up 10 Reps
x1 Working Set x8reps with drop set

Dips
x2 Sets to failure

Flat DB Flyes
x1 Warm Up Set 15 Reps
x1 Working Set 8  Reps

Cable Crossover
x1 Working Set 10 reps peak contraction at the bottom

Single Arm DB Preacher Curl
x1 Warm Up Set 15 reps
x1 Working Set x8 reps and forced negatives

Barbell Curls
x1 Working Set xreps with drop set & forced negatives

Seated DB Hammer Curls
x1 Working Set x10 reps to failure


Back - Friday

Assisted Wide Grip Chins
x2 Warm Up Sets 12 Reps
x1 Working Set To Failure with forced negatives

Hammer Machine Pull Downs
x1 Warm Up Set 15 reps
X1 Working Set x8 reps with drop set

DB Row
x1 Warm Up Set 15 Reps
x1 Working set x8 Reps

Wide Grip Cable Row
x1 Warm up Set 15 Reps
x1 Working Set x8 Reps with drop set

BB Deadlift
x2 Warm Up Sets 10-12 Reps
x1 Working Set  6-8 Reps

Hyper Extensions
x2 Sets of 30 reps



Deltoids + Triceps - Saturday
Overhead Press
x2 Warm Up Sets 10 Reps
x1 Working Set x6 reps with drop set

Seated Machine Press
x1 Working Set x6 with drop set

DB Side Lateral Raises
x1 Warm Up 12 reps
x1 Working Set x8 reps

Cable Side Raise
x1 Working Set x8 with forced negatives

Cable Rope Extensions
x1 Warm Up 15 reps
x1 Working Set with drop set + peak contraction

Close Grip Smith Machine Press
x1 Working set with drop set

DB Behind the Neck Press
x1 Working set with drop set


 

#1

4 Replies Related Threads

    billo
    New Member
    • Total Posts : 58
    • Reward points: 3963
    • Joined: 2006/08/29 19:10:48
    • Status: offline
    Re:Dorian Yates style HIT Routine 2011/03/30 18:09:50 (permalink)
    0
    I'm currently following the routine and also really rate it. A lot of people say it's no good for nattys but I've had no problems so far!
    #2
    Funkythumbs
    Senior Member
    • Total Posts : 187
    • Reward points: 9955
    • Joined: 2004/07/05 11:40:07
    • Location: Sunderland, Tyne & Wear
    • Status: offline
    Re:Dorian Yates style HIT Routine 2011/04/01 16:16:04 (permalink)
    0
    agreed it feels perfect for me, damn it make me feel pumped and like ive worked hard my chest really had just ballooned.
     
    i am all natural and its been fine

    #3
    lewis2000
    Olympian Member
    • Total Posts : 657
    • Reward points: 2133
    • Joined: 2010/04/02 17:40:51
    • Status: offline
    Re:Dorian Yates style HIT Routine 2011/06/26 22:47:50 (permalink)
    0
    At what point do you guys recommend someone starting this? I'm wary of jumping into such low intense reps too early!
    #4
    Funkythumbs
    Senior Member
    • Total Posts : 187
    • Reward points: 9955
    • Joined: 2004/07/05 11:40:07
    • Location: Sunderland, Tyne & Wear
    • Status: offline
    Re:Dorian Yates style HIT Routine 2011/07/01 19:57:11 (permalink)
    0
    I would say as long as you can train at a high enough intensity with good form then go for it!! You will know if you are as you will be absolutely knackered afterwards!!
     
    i try to:
    - 2 seconds on the positive movement (lifting the weight)
    - if applicable a 1 second hold and squeeze at the top especially with pulling movements
    - 4 seconds down slow and controlled
    - only 30 seconds rest between sets and no rest at all if its a drop set
    -1-2 minutes rest between exercises
     
    follow the above and you should help you keep the intensity up.
    As long as you have good form you have nothing to worry about.

    #5
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5