Jason’s Dorian Yates’ Style Leg Workout
I’ve been on this Dorian Yates training style lately consisting of only two working sets per exercise, but those two sets are all-out. So far I believe I’ve posted a Dorian Yates chest, back, and bicep workout. Today was leg day and decided to do two high intensity sets per exercise for legs. This is far from my usual leg workout as I train legs with more reps and higher volume. I did manage to do about the same number of sets for legs though because I did several warm up sets for leg press and squats before diving into the two working sets.
Leg day is always a brutal workout for me but this morning was especially brutal. I always train hard; however, with knowing there are only two working sets that require 100% intensity you tend to push beyond your limits. For example, on leg press I got about 4-5 more reps than I normally do with the weight I was using. I pushed past that limit. And for most leg exercises, once I exhausted a set I would rest a few seconds and pump out a few more reps, which weren’t very many.
Dorian Yates Leg Workout
Leg Press: 2 sets x 15-20 reps
Squat Machine: 2 sets x 12-15 reps
Lying Leg Curls: 2 sets x 15-20 reps
Leg Extensions: 2 sets x 15-20
Seated Leg Curls: 2 sets x 15-20
I did not include my warm up sets above, which for leg press was about 4 warm ups, and everything else was 2 warm ups. Most every working set ended up being a rest-pause set. Basically I would exhaust the muscle one a set, rack the weight for a few seconds and pump out as many more reps as I could. My initial sets were very strict and controlled but that ending rest-pause set would be a pump set. I still used good form but the reps, though few, were more explosive.
I certainly walked away (barely)with a solid pump in my quads and hams after this Dorian Yates style leg workout. I’ll be posting for of these types of workouts as I plan on staying on this program for another couple weeks or so. In doing this type of training I quickly realized that I was not training as intense as I could have been before.
Train with Passion,