As Dorian Yates so well said, “It’s not about lifting weights, it’s about wacking the weights.” Bodybuilding is the sport of constant and strenuous repetition, and to achieve the maximum potential strength and mass that the human body can attain, a bodybuilder must exhaust every single muscle in his body. This constant, intense exercise also helps produce the best gains in strength, which helps make up for the often inefficient techniques that bodybuilders use. Not every bodybuilder tries to improve his biceps, but if you want to see your muscle mass grow, make sure you’ve got a little substance behind your mass.
The Dorian Yates Biceps Workout
The Dorian Yates Biceps Workout is a bodybuilder’s workout. After all, Dorian’s arms were his finest asset and it was his biceps that made the biggest impact in the gym. His workout plan was simple: lift heavy weights with an extreme focus on the biceps. But his approach was not always glamorous. In fact, at some points, it was downright ugly.In this comprehensive guide, I’ll show you how to build big, strong arms with Dorian Yates’ Biceps Training. Dorian Yates is one of my favorite bodybuilders. He won the Mr. Olympic competition award for 6 consecutive years from 1991 to 1997, defeating many legendary bodybuilders including Flex Wheeler and Kevin Levon. Dorian Yates was known for his low-volume, high-intensity training style, performing a series of exercises to failure. Dorian thought it was the fastest and most effective way to train for bodybuilding, he says: You can’t say my training style is pretty, but it works! Dorian has always had a problem with his biceps. They were one of his retarded muscle groups (the other was his chest). However, Dorian implemented a biceps training program that eliminated the deficit in this muscle group once and for all. If you want to train your flabby biceps and hate the typical bodybuilding workout where you have to chase the pump, then Dorian’s biceps routine is for you! Look at this: Dorian Yates Biceps Training
- A1: Chest turn 60 degrees (rear grip), 1 x 6-8**, 1/0/X/0, rest if needed
- B1: Crossbar twist, wide back grip, 1 x 6-8**, 1/0/X/0, rest if needed
- C1: One-armed twist, rear handle, 1 x 6-8**, 1/0/X/0, rest if necessary
**After reaching muscle failure, perform 1 to 3 forced reps with the help of a training partner. Here’s a video of Dorian’s biceps workout: As you can see, Dorian performed a series of failures on each exercise. He even went beyond failure on every exercise, doing 1-3 forced reps with the help of his training partner. Dorian trained until he failed, then his training partner helped him a bit so Dorian could lift weights again. This is a very effective way to train your biceps and increase their size and strength. Dorian may have done one set per exercise, but that doesn’t mean he just threw the weight on the bar and walked away without warming up. Dorian did as many warm-up sets as he needed. But these were just warm-up rounds. Dorian didn’t waste his energy on warm-up sets, as one set of work to failure counted. For example, Dorian’s warm-up sets for dumbbell incline extensions might look like this:
- Set 1: 20 pounds x 8 reps
- Set 2: 35 pounds x 6 reps
- Set 3: 50 pounds x 3 reps
- Set 4: 65 pounds x 2 reps
- Set 5: 80 lbs x 6 reps + 2 forced reps
As you can see, the only set that counted was Dorian’s last set for the Waiver Wire. It was that one sentence that caused a growth reaction in his biceps. One of the reasons Dorian’s biceps exercises are so effective is that he uses three completely different exercises that overload the muscles in completely different ways. Dorian starts his biceps workout with dumbbell curls. According to EMG studies, dumbbell oblique extensions are the best exercise to train the long head of the biceps. The long head forms the upper part of the biceps and is a very important muscle group for any serious bodybuilder. Lean extensions are also great for overloading the biceps in a reduced force curve position or when they are fully contracted. Dorian’s second exercise is the standing bar curls. This exercise taxes both the long and short heads of the biceps. Even the overload in the middle part of the power curve is perfectly under control. Dorian uses an ez curl bar instead of a regular barbell for this exercise. That’s very clever! The ez-curl bar puts less strain on your wrists and elbows than a standard bar because it adapts to the natural angle of your arms when you make turns. Finally, Dorian finishes his biceps workout with a stretch on the machine. Axe curls are the best exercise for the short head of the biceps because the elbow is in front of the body the entire time. Bench extensions are a good choice for a serious bodybuilder like Dorian Yates, because the biceps are under tension throughout the entire range of motion. His biceps even work in a fully compressed position with his elbow fully flexed! This makes the 1-3 forced reps at the end of a set more effective, as the biceps continue to work at the end of the range of motion. In case you’re wondering, here’s the exact training structure Dorian used during his bodybuilding career:
- Day 1: Chest / Biceps
- Day 2: Feet
- Day 3: From Day 4: Shoulders / Triceps
- Day 5: Back / rear deltoids
- Day Six: On the website
- Day 7: Say it again.
As you can see, Dorian trained his chest and biceps on the same training day. This is a great workout split to use if you like Dorian’s low volume, high intensity approach. If you want to shock your biceps, I recommend Dorian Yates’ biceps program. It uses different exercises to overload both biceps heads and to overload different points on the strength curve. Make sure you have a training partner to do 1-3 forced reps at the end of a working set. Forced repetition is absolutely cruel, but it makes all the difference in the world! Here’s a great quote from Dorian Yates about the power of the mind: Everything is mental. You create your reality with your thoughts. Thanks for reading and good luck with your strength training! Dr. Mike Jansen. I am the creator and owner of Revolutionary Program Design. I help advanced athletes take their training to the next level and achieve results they didn’t even know they had.
Link to Charles Polikin’s favorite workouts for mass gain! Link to Dusty Henshaw’s DC training program! DC’s training program by Dusty Henshaw! Dusty Henshaw is one of my favorite bodybuilders in the world. He is incredibly hardworking and always looking to improve. Dusty likes to joke that his strawberry lemonade…This is the most commonly known of all Dorian Yates biceps exercises, the two front raises. You can use a barbell, dumbbells, a single kettlebell or a cable machine. This workout is most effective when performed with a medium to heavy weight. This biceps workout is made up of two sets of 8-10 reps thats it. Performing this exercise will help you build stronger biceps that will help you perform certain weight lifting movements such as the bench press and curl.. Read more about dorian yates hit training program and let us know what you think.
Frequently Asked Questions
What was Dorian Yates workout?
There were a few very distinctive gym-goers we’d take note of when we’d watch the local high school sports scene. Mainly, it was the young guys who, despite being underweight, were exceptionally strong. In particular, we’d notice the young men who would play football—or even baseball—at school, and they’d get into weight training. The games were tough, and the athletes would sometimes get hurt. But if they didn’t take their bodies to the gym after practice, they’d end up losing strength and their flexibility. As a result, they’d end up failing out of school as poor athletes, and they’d have to rely on scholarships to pay for college, since they didn’t have the grades for a regular academic Dorian Yates is a fitness icon known for his massive arms and incredible strength. He was born in London, England in 1965, and moved to the U.S. in 1988. He was the first man to ever bench press 500 pounds, and the first to break 400 pounds. He also won gold in the 1992 Olympics in the super heavyweight class, and was the world’s strongest and most muscular man at the time of his death.
What are 3 exercises for the bicep?
Have you ever wanted to have bigger biceps? Well, if you have, you’re not alone. If you’re serious about getting a better arm workout, it’s important to know the correct way to train the biceps.
What gym equipment is best for biceps?
Biceps are arguably the most important muscle in the body. This is because they are primarily responsible for flexing your wrists and forearms. Without them, you wouldn’t have much of a grip. Of course, that doesn’t mean you should neglect other muscle groups, but you should be working out your biceps as hard as you do any other muscle group. This is why it’s important to find the best equipment for your biceps. The first thing you have to know about building big arms is that it doesn’t happen overnight. That’s right, even for genetically blessed men. But if you’re serious about getting a big pair of guns, here’s what you need to know about building them up.
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