In this video Dorian Yates talks about his training methods to make his biceps and triceps bigger, and how you should do it properly to avoid overtraining. Check DY Nutrition Supplements for real gains: dynutrition.com
@jrgenstorm6536 every bodybuilder has had injuries , what's surprising about dorian's ? Just say you cant train intense enough like mentzer and dorian and move on , nobody's forcing you to try HIT
Dorian always has such a calm, no nonsense demeanor, he gets his point across clearly and accurately, explains things in easy to understand terms. I'm thinking he could teach classes on public speaking, not just bodybuilding.
Those are very British qualities and when I first started seeing him in interviews I noticed this too and thought, "That's one of the most British guys I've ever seen." But to be a teacher is still a cut above everything else and Dorian is a natural born teacher.
I started including extra negatives in my workouts, which I never did that before. Didn't realize how much of a difference that makes. Thought I was going to failure but now I realize I was only half way there. Thank you for all your good advice. 👍
@@MshSh-sl2rt When he does the "Shhhhh" sign in his pose on one knee. Many celebrities and public figures do that as a sign of freemasonry communicating that secrecy is of utmost importance.
I've trained this way for the last 20 years. Even I wasn't able to handle the volume that Dorian did. And he was considered reduced volume lol. I got the best gains of my life training like this. I got all the way up to 242 at 5:11 at about 7%. 45 years old too not bad. Although in my older age I have developed a different training style. Just less prone to injury and I can do it without a partner.
@@BJETNT I'll be honest this type of intense has a lot of frowned upon vibes. But as of late slot of programs iv seen have that Dorian flow as they call it. Iv completely seen the progress and change through it this will now be my go to for end year training
@@jordiboichav If you do it right and you're careful it can work great It's just very high risk. I got to admit though I've never been injured doing it but I'm more careful than most. More power to you bro I hope it does what you're looking for and I imagine it will.
My biceps have always been crap too, but once I started dedicating an extra day for them (no triceps, just biceps and forearms day) with at least three different exercises, I started getting good results. Goes to show there are still individual differences you have to find.
I would agree with you to a certain extent. I have found over the last 30 years that me and my clients just because of basic human anatomy respond the same to the same exercises for the most part. I mean the most effective exercises are still the same in most humans because the amount of stretch and force involved in an exercise. But you're right there are individual differences. Like for some reason I never get really good glutes off of squats even even if I emphasize them but it's just because my glutes are always small I think. No no matter what individually kickbacks will always be the least effective tricep exercise because they generate the least amount of force at the least amount of stretch. Two fundamental principles you need for muscle growth past the beginner level anyway. I've always found the best exercise was with an easy girl bar laying back on a flat bench with your elbows back about a 45 degree angle and dropping the bar behind your head and not liking the tension come off. I call 45-degree EZ extensions. When you bow your elbows out a little bit it's even more effective for hitting the long head. You involved a long head and all the others fall into play. Unless your long head is extremely dominant most people need to concentrate on that anyway because that's what has the most size. When you're extending the elbow the other two heads are going to be involved no matter where the elbow is That's not true for the long head.
The reason why I love this guy so much is because he's not ashamed to admit his weakest point like so many others who never talk about how they trained to balance theirs.
The level of intelligence and calmness of the great Dorian Yates is second to no one! Thank you for sharing your knowledge.. we greatly appreciate it🙏💪👍
Terrific advice, yet again. Apologies if I've already posted but this series of clips are worth viewing every couple of weeks as we tune/expand our workouts. Many thanks, DY.
Like Dorian said in an interview on Jay Vincent channel. " When I was the best competitive bodybuilder in the world for a few years, I was training 45 minutes per workout 4 days per week. So why does anybody else think they need more ? ""
Thanks Dorian. It's so good to see an athlete at top level, go on to other things and find even more happiness and inner peace. I can see you know yourself very well and have alot of inner peace now in life. Cheers mate.
You have been a big part of my life starting from 1992 to 1994 I breaking all mental and physical underlying limitations I can never thank you enough for Monk training for great ness and the more put in the great er the reward and once again Y are creating a monster awakening the Giant
Saw Dorian in 92 at a seminar in Newcastle ,wow was he big ,one of the first questions ..do you take steroids 🤣🤣 Dorian just laughed ..still my hero & I'm 56 lol 💪
Sir Dorian Yates I'm your very big fan..I always advice people to follow your techniques..I wish I'll have a chance to meet you someday...Huge respect & love from your biggest Fan..🙏❤️ (Yusuf Kashmiri)...🥰😊
Triceps you need to work the stretch position and the contracted position and that mid-range position... likewise for the bicep... supinated for the bicep and pronated for the tricep... that's basic bodybuilding fundamentals most people never learn!
I never found each position necessary. I also found the most effective one to be the stretch position. I know what training philosophy your referring to and it sounded good in theory when it came out with the strive equipment 20 years ago but it didn't hold true in my research and training. Like the best bicep exercise I've ever used is incline dumbbell curls. That hits the bicep the best overall including the brachialis. That's all of them are at stretch if you do it right that way. The heads and the muscles that are the most at stretch are the ones that are going to contribute the most. That is the law that makes the difference on the most recruitment of muscle fibers. Training a muscle in the contracted position or close to it generates the least amount of force proven fact.
Thanks, Dorian! Great video and advice as always. For my goals, I am thrilled to say that I am not the biggest guy in the gym, but I feel I am the most shredded. (We don’t have a very big gym LOL) But it’s what motivates me, being shredded and seeing all the muscles defined. While other guys are trying to lift heavy with bad form, and eat like crap with their beer guts, I’m here working with what I’ve got and I owe you for your inspiration and wisdom you so generously provide. Thanks again.
@Dantes230 I reflected on this and I don’t think so. I admire the big guys who are also in good condition. I think it just annoys me to see people waste time doing absolutely nothing in the gym except get away from their wives and talk football. They mint as well go to a bar instead. Plus there is nothing worse than wasting talent. Dudes that can be great don’t try to be great. That’s all. Plus it’s a lot harder to stick to a diet than lift heavy. I’m sure you see it in your gym too. Dudes just chucking weight and letting it come down fast. Beer belies and biceps. Lol I’m half kidding but I do see a lot of that in my gym.
I do a set of alternating dumbbell curls with a slight cheat followed 15 seconds later by "Sergio" arm curls (Dbell in a goblet position).. Arms are fried after that.. Arm size has gone up an inch this year already.
Dorian i have been training 50 plus years ,63 now...what also seems to be a good tricep for me now is those reverse grip scull crashers... using light weight very slow reps... hits the inner triceps plus warms the elbows up ...than i use your hit training push downs and maybe some dips...tri's are toast in around 10 mins...Thanks for sharing sir...
You can hold what you can't lift, and you can lower what you can't hold. Incorporate forced reps, static holds and negatives. If need be superset pre exhaust style as suggested by Dorian, or do post exhaust. Also drop sets are very effective. If you work arms very hard and with innervation, you don't need a ton of sets and for most too much volume is actually counter productive. That said, 25 sets each for biceps and triceps worked wonders for Lee Priest. At the end of the day training is more an art form than a science. To each his/her own, just make it regular (workout times per week or month) and intense
My advice is see what works for you as my biceps wheee my worst body part. I have tryed everything and I have to do them alone twice a week with lots of isolation. Still love to hear how everyone else does there’s though but there’s no one size fits all
Thanks Dorian for these videos, very helpful. When training unilaterally, what rest period do you take between limbs? E.g. for concentration curls, would you do your right arm's working set (all out, maybe 8 reps and 2 negatives), rest 90 seconds than do your left arm? Or would you take no rest/very little. Cheers!
Honestly, I seldom have to train biceps because they get so much out of lat work, as triceps get out of heavy bench and shoulder press. I think Albert Beckles was the same way.
Always struggled with biceps. Tend to find I lack a connection with them mentally and physically. And strengthwise they're definitely my weakest. But I keep grafting away.
I started doing the blood and guts training after educating myself from your videos and blogs.... I have gained strength and started feeling differences in my chest, lats and my quads... I am able to do 180kgs on a hack, 150 on an incline bench but still, I have a waist of 36" ... please give some tips for that...
Thanks Dorian, I'm following your blood n guts routine. If I may ask, how come you don't have hammer curls? Been wondering this for a long time. Thanks
Ive tried lifting heavy for biceps and got real bad tendonitis on my right arm. I still have it 2 months later. Any tips to help get rid of it!??? Plzzz
@@tanderson1480 I've always tried 6 days. I'm not on gear, so I should be hitting each muscle group 2/3x per week. When I did chest and biceps on monday going all out like Dorian's structure, I was recovered a few days later.
@@Xxxsniperxx1 that’s a lot of training natural though you may feel like you’ve recovered but are you growing ? Your calories would need to be pretty high
