Jason’s Dorian Yates’ Style Back Workout
I’ve changing my workout program a little going from higher volume workouts to shorter, more intense workouts. The concept is similar to Dorian Yates’ workout, who held the Mr. Olympia title throughout most of the 90’s. Dorian’s training philosophy was based on two working sets with all-out intensity. If I’m not mistaken, he performed 4-5 exercises for larger muscle groups and 2-3 for smaller body parts.
This morning was back and biceps; however, I want to focus on my back workout for this post. I performed a total of 5 exercises but only did two working sets for each exercise. My intensity was maximum on every working set. This is a change because even though I felt my training was intense before with higher volume, it was extremely intense this morning with less volume. I believe some of that has to do with knowing that you only have 2 sets, so you’re more apt to train to complete muscle failure on those sets. Let’s get to the workout.
Cable Pullovers: 2 sets x 15 reps
Barbell Rows (reverse grip): 2 sets x 12-15 reps
T-Bar Rows: 2 sets x 12-15 reps
Seated Rows: 2 sets x 12-15 reps
Hammer Strength Low Rows: 2 sets x 12-15 reps
I hit 1-2 warm up sets for the first couple of exercises which are not listed. You need to warm up thoroughly before jumping into these intense working sets. You’ll notice I kept my reps somewhat high. I tend to get more out of my back workout with higher reps. Another factor that made the reps so high is I would do a rest-pause for many of my working sets (almost always on the 2nd, final working set). So if I got 10 reps I would rest for a few seconds and bang out how ever many more reps I could get after that. I usually landed a total of 15 reps in doing this, sometimes more.
I felt my lats this morning more than I’ve felt them in a long time. I was getting good workouts before but was sort of feeling burnt out (see my post from this weekend about Rest Days and Short Breaks). I like to change my workouts a little about every 3-4 weeks anyway but really felt I needed a break from the high volume. So I’ll be on this workout plan for the next few weeks, or until I feel I need to change it again.
Train with Passion,