The program that won Dorian Yates his first Bodybuilding title

[OMEGA]

Got it from his book


day 1

chest-bench press-incline press

back- dead lifts-bent rows- pulldowns

delts- military press- side laterals

day 2-OFF

day 3

legs-squats-legpress-hamstring curls (or deadlifts for hamstrings)

bis- barbell curls-hammercurls

tris-cablepress downs- french press

day 4- OFF

REAPEAT


Note................
he said if you want to get cut, do cardio on the off days,
also he thinks you don't have to do abs, but if you must, do some crunches on the off days as well


if I was going to do it, I would do deadlifts on leg day instead of back day, and I would also throw in some pushups on that day too
HOPE YOU LIKE

 

[WarriorPL]

Chest, back, AND shoulders in one day....

This guy has gone bonkers.

 

[OMEGA]

Chest, back, AND shoulders in one day....

This guy has gone bonkers.

yates looked pretty good to me..........
fagget head have you pics from seen the first competiton he entered.............he looked awsome

 

[WarriorPL]

fagget head have you pics from seen the first competiton he entered.............he looked awsome

 

[Citruscide]

Faggot head? That's a good one.

Ok, I have a good weight lifting program that yates did too...

It's any damn thing you want to do, lifting heavy and doing 4 grams of test, with 12iu's of GH/day... Won't take much to get you huge.

C-ditty

 

[JOKER47]

fagget head have you pics from seen the first competiton he entered.............he looked awsome

That seemed a little un-called for.......

 

[The Shadow]

lol

4 grams is on the light side....try 15 grams of test/deca/eg/fina per week.

 

[The Shadow]

agreed - Omega - that was very asshattish of you..


Don't be a dick.

It was actually a good observation

 

[OMEGA]

That seemed a little un-called for.......

noo..Fagget head is a term of endearmeant

 

[The Shadow]

ah - well done then

 

[OMEGA]

 

[Citruscide]

Well, I DID say 4 grams of test... of course Corn, I wasn't counting the 4 grams of every other sauce on the market ...

C-ditty

 

[Debaser]

You make it sound like any yahoo with a lot of gear can become a Yates.

Hah.

 

[Citruscide]

You make it sound like any yahoo with a lot of gear can become a Yates.

Hah.

Not Yates... but extremely jacked... YES.

I guarantee if I was on 16Grams of crap... I would be alot bigger than I am now... probably 40-50lbs larger... so Id be up near 300lbs...

Any Yahoo... no, I didn't make it sound like that... Anyone with any sort of knowledge of training and diet... YES

C-ditty

 

[Debaser]

No, not even anyone with perfect training, diet and gear. Genetics play a huge part at the pro level. Probably less than 1% of the population could be a Yates, Coleman, no matter how much gear they had.

 

[Citruscide]

No, not even anyone with perfect training, diet and gear. Genetics play a huge part at the pro level. Probably less than 1% of the population could be a Yates, Coleman, no matter how much gear they had.

Hey, ya think?

"It's any damn thing you want to do, lifting heavy and doing 4 grams of test, with 12iu's of GH/day... Won't take much to get you huge. " -- is what I said.

It won't take you much to get huge... never did I say you'd look like Yates.

C

 

[OMEGA]

hmm

 

[louden_swain]

Dorians routine makes perfect sense!!! People tend to forget how to keep things simple.

It seems that many people on this board are training like the guys of the 1980's. . . . .16 to 20 sets per muscle group.

 

[gmanlax7]

whats your split like louden? I saw blood and guts and it looked like Dorian was only doing one hard set per exercise, and everything else was a warmup. I dont think its good for the average human to base himself after a freak like yates, like citruscide said. not that we want to label ourselves "average"

 

[vinylgroover]

Ronnie, yates whoever - none of them have superior genetics. The most important ingredient is a willingness to take a shitload of drugs to get there.

Anyone that throws the genetics card up needs to pull their head out of their ass.

Yates is and was an animal. But he had crap shape, crap separation and an aesthetically unappealing physique. What he did have was waaaaay more muscle than anyone else. That was through hard work no doubt, but also through a willingness to put that extra amount of drugs in his body.

Smarten up people.

 

[louden_swain]

whats your split like louden? I saw blood and guts and it looked like Dorian was only doing one hard set per exercise, and everything else was a warmup. I dont think its good for the average human to base himself after a freak like yates, like citruscide said. not that we want to label ourselves "average"

I also use one set per exercise. I post some of my routines in the DC sticky if you are interested.

 

[Kurtz2]

didnt he learn this type of training from mike mentzer??

 

[RusPA81]

didnt he learn this type of training from mike mentzer??

Yes he did. Its called H.I.T. (High Intensity Training)

 

[ajtomasi]

Yes he did. Its called H.I.T. (High Intensity Training)

This the same as Super Slow?

 

[SofaGeorge]

No, not even anyone with perfect training, diet and gear. Genetics play a huge part at the pro level. Probably less than 1% of the population could be a Yates, Coleman, no matter how much gear they had.

I know a lot of pros... trained at Gold's Venice for years... a lot of pros take a lot less juice than people think. Munzer was a consumption freak... so is Titus... but they aren't typical. Gunther was taking only 2cc's a week for years. (I don't know wht he takes now.)

A lot of the pros don't take all that much juice for a simple reason - they are broke all the time. If you don't have money and you don't want to turn gay tricks... there isn't much way to get juice money for pros. Endorsement deals barely pay the rent.

 

[PolishHammer1977]

I never knew they lived in poverty. Loking @ them I would think they live lavishly.

 

[OMEGA]

 

[Vortexx]

If you look at the ronnie coleman and his competition weight previous 1995 than you will see he was a decent bodybuilder, but some magic wand made him KABOOM! blow up immensly after 1995 just in two years...

Genetics ? Or did Joe Weider give him special creatine ?


Will Jay Cutler be the next Mr. O?

 

[muscledog95]

Ive seen a few of my friends take roids. One of my best friend took a andro type supplement for about 3 weeks. He is a little skinny guy. After taking it he got ripped and his strength almost doubled. Ive seen many people with half ass workouts get huge and ripped off of roids

 

[PolishHammer1977]

Got it from his book


day 1

chest-bench press-incline press

back- dead lifts-bent rows- pulldowns

delts- military press- side laterals

day 2-OFF

day 3

legs-squats-legpress-hamstring curls (or deadlifts for hamstrings)

bis- barbell curls-hammercurls

tris-cablepress downs- french press

day 4- OFF

REAPEAT


Note................
he said if you want to get cut, do cardio on the off days,
also he thinks you don't have to do abs, but if you must, do some crunches on the off days as well


if I was going to do it, I would do deadlifts on leg day instead of back day, and I would also throw in some pushups on that day too
HOPE YOU LIKE

IF YOU ARE GOING TO POST HIS WORKOUTS PLEASE THINK OF THE SUPPLEMENTS HE UTILIZED IN ORDER TO SPEED HIS RECOVERY!!!!!