I’ll admit I’ve been somewhat in limbo with my workout program for the past few weeks. I had was on this 5 x 5 trip for a few months. I started this last November when we got back from our Thailand vacation. My goal was to add a little strength and size. I carried that on through the end of 2015 but wanted to start something new the beginning of this year. So I’ve gone back and forth quite a bit until today. I’ve decided to go back to a Dorian Yates style training, which started with this morning’s leg workout.
I’m a pretty big fan of Dorian Yates. He held the Mr. Olympia title for six consecutive years in the 90’s. And that was around the time that I was getting serious about weight training. So I followed Dorian.
Although his high intensity training style resulting in quick workouts was unorthodox to many, it obviously worked quite well for him. I’ll talk more about but first, here’s this morning’s Dorian Yates style leg workout below.
Legs – Dorian Yates Style
Leg Press: 3 x 20 (warmups), 2 x 15*
Squats: 2 x 8-12**
Leg Extensions: 2 x 12-15*
Hammer Strength Leg Curls: 2 x 15-18*
Seated Leg Curls: 2 x 12-18**
* Performed rest-pause sets
** Performed drop sets on final set
Dorian Yates style training consists of quick workouts, yet with extreme intensity. His philosophy is that if you truly train with all-out intensity, you won’t be able to do a whole lot. And that makes sense. If you’re able to do set after set, then you’re not training hard enough for those prior sets.
Dorian’s workouts often consisted of two working sets. These sets are brutal and you go until complete muscle failure. Obviously warming up is important but warm up sets aren’t counted as working sets. And I say do as many warm up sets as you feel are necessary. Sometimes one is enough but for that first exercise of my workout, I typically do two to three warmups. This is especially crucial with the Dorian Yates style training.
Quick Workouts – High Intensity Training
Again the idea behind this training philosophy is quick workouts powered by high intensity training. This is where some folks have a tough time. It’s easy to look at this type of workout and feel that you’re not doing enough. After all, building muscle does indeed boil down to the simple concept of sets and reps. Dorian Yates style workouts focus on the quality of those sets rather than sheer volume.
Now I’m actually a fan of volume training. I’ve seen great results from that. But we all get stuck after a while and need to make changes. I’ve been doing volume training for quite some time so it’s refreshing to do something different, though its completely opposite. And I’m already feeling this morning’s workout, big time.
I also added some drop sets and rest pause sets here and there to enhance the intensity even more. Trust me, two working sets of this is all you will be able to handle if you do it right. I did add a little volume at the end of this leg workout with doing 5 sets of 15 reps on leg extensions. I more than likely won’t do this piece for upper body but in my opinion, legs do respond better to more volume.
So on that note, I’ll be walking funny for a few days. In fact, I felt like throwing up after training legs this morning. So I’m very excited to see the results of the training style. I’ve done this before but it’s been a long time. I will keep you updated on my progress!
Train with Passion,
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