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Dorian Yates’ Principles: Training, Nutrition and Supplements
20 Sep

Dorian Yates’ Principles: Training, Nutrition and Supplements

Posted by AsRock

Who is Dorian Yates

Dorian Yates, a 6-time Mr. Olympia champion, revolutionized bodybuilding with his unique approach to training and nutrition. His philosophy focuses on short, intense workouts and a strict diet and supplementation regime optimized for maximum performance and muscle growth. Below, you'll find key principles that Yates followed to achieve his legendary success.

High-Intensity Workouts

6-Week Training Program
includes 3 intense workout days per week, focusing on specific muscle groups with 2 rest days between sessions.
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Nutrition Plan

Fuel Your Body Right
Fuel your workouts with a balanced diet of protein, complex carbs, and healthy fats for optimal muscle growth and recovery.
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Supplement Guide

Boost Your Results
Enhance your training and accelerate results by adding essential supplements to your routine.
Learn more

1. High-Intensity Training (HIT)

Dorian Yates was a strong advocate of HIT (High-Intensity Training), which involves short but very intense workouts with low volume and heavy weights.

Key Principles:

  • Low volume, high intensity: Yates performed only 1-2 working sets per exercise, but he pushed them to complete failure.
  • Focus on the negative phase: Controlling the negative (eccentric) phase of each rep was crucial to maximizing muscle stimulus. The negative phase should last 3-4 seconds.
  • Short workouts: His training sessions typically lasted 45-60 minutes.
  • Optimal recovery: Yates emphasized rest and recovery, training each muscle group only once per week to allow full recovery.

Example of a Typical Workout:

  • Day 1: Chest, Shoulders, Triceps
  • Day 2: Legs
  • Day 3: Back, Biceps

Each exercise consists of 1-2 working sets, the first set being performed with 75% of maximum weight and the second set with 100%, to failure.

2. Dorian Yates' Diet

Nutrition was essential in Dorian Yates' regimen. He focused on nutrient-dense foods rich in protein, carbohydrates, and healthy fats to support his intense training and muscle recovery.

Key Principles:

  • High protein intake: To build and maintain muscle mass, Yates consumed around 2.2-2.5g of protein per kilogram of body weight per day. His preferred sources were chicken breast, turkey, eggs, fish, and whey protein.
  • Complex carbohydrates: Complex carbs like brown rice, oats, sweet potatoes, and vegetables were the foundation of his energy for workouts and recovery.
  • Healthy fats: Yates included healthy fats such as fish oil, avocados, and almonds for hormonal balance and joint health.
  • Frequent meals: He consumed 5-6 meals per day to ensure a steady supply of nutrients to support muscle growth and recovery.

Sample Meal Plan:

  • Breakfast: Oatmeal with almond milk, egg whites, and almond butter
  • Lunch: Chicken breast with brown rice and broccoli
  • Dinner: Salmon filet with sweet potatoes and asparagus
  • Snacks: Protein shake, almonds, rice cakes

3. Dorian Yates' Supplements

Supplements played a key role in Yates' regimen to complement his nutritional intake and help him meet his physical demands.

Key Supplements:

  • Whey Protein: Essential for speeding up muscle recovery and providing a quick protein source after workouts.
  • Creatine: A key supplement for Yates, creatine helped increase strength and replenish ATP energy stores.
  • Glutamine: Used for muscle recovery and immune system support, especially during periods of intense training.
  • Multivitamins and minerals: A basic supplement to maintain overall health and optimize body functions.
  • Fish Oil: For joint health, cardiovascular health, and cognitive function.

Sample Supplement Plan:

  • Pre-workout: Creatine, glutamine
  • Post-workout: Whey protein shake with simple carbs to replenish glycogen
  • Morning and Evening: Multivitamins and fish oil

4. Dorian Yates' Tips for Success

  • Quality over quantity: It’s not about how long you spend in the gym, but how intensely you train. Every rep should be performed with maximum focus and perfect form.
  • Track your progress: Keep a record of weights and reps to monitor improvements and gradually increase the load.
  • Rest is just as important as training: Yates emphasized the importance of sleep and recovery periods to maximize muscle growth.
  • Discipline is key: Consistency in diet, training, and supplementation is critical for long-term success.

Dorian Yates proved that intensity and discipline can produce extraordinary results. His training method and nutritional approach can be followed by anyone looking to build quality muscle mass and achieve peak performance. Adapt these principles to your goals and maintain a winning mindset to see results!

Free access

It is not necessary to pay
You receive full free access to all essential information for this 12-week program. You have the opportunity to consult the detailed meal plan, the workout schedule organized by days, muscle groups, and exercises, including a guide for supplement usage.
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Program Overview

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Nutrition Plan

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Supplement Guide

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2 weeks ago
Train like MuscleMania PRO – Dez Carlo
09 Feb

Train like MuscleMania PRO – Dez Carlo

Posted by AsRock

Who is this guy?

A guy I connected with online, by chance, after sending him a message on Facebook and to my surprise, he responded. He offered me this workout plan, as part of his periodic routine, and didn’t hesitate to share some of his secrets with me, such as the technique he uses for each workout, but more on that below. In 2015, when I dared to write to him, I remember seeing a poster somewhere about MuscleMania from Colorado. At the time, he was participating in competitions. Currently, I can’t seem to find this person; it seems he no longer has that FB account, but through this channel, I want to greet him and thank him for the inspiration he provided me with at that time.

How is this workout performed?

At the beginning of each workout, it’s necessary to warm up, everyone knows that but not everyone does it, so Dez performs the first exercise with 15-20 repetitions in sets of 2-4 with very light weights and a fairly slow tempo, especially on the negative phase, which lasts around 4 seconds. With this approach, boredom is avoided, and the risk of injury is minimized.

The ideal goal of this workout is to control the exercises rather than letting them control you. Perform each exercise with as much control as possible, with smooth movements and a tempo of 2-3 seconds on the negative phase. Try to choose a weight that allows you to perform around 12 repetitions. If you struggle to complete even 10 repetitions with difficulty, reduce the weight until you can correctly perform all 12 repetitions per set. The secret lies in training based on SMART MODE rather than BEAST MODE.

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8 months ago
12 Week College Trainer, 5 Days/Week
22 Dec

12 Week College Trainer, 5 Days/Week

Posted by AsRock

This Workout Plan Includes.

By following this 12-week program, you will benefit from a healthy meal plan consisting of meals rich in proteins, fibers, carbohydrates, and healthy fats. Additionally, you will have access to a guide that reveals the beneficial supplements for intense workouts. We provide you with the workout plan, which includes each exercise illustrated with an image and accompanied by detailed instructions for proper execution. All you need to do is stay committed, adhere to this program for 12 weeks, and the results will become visible over time

Daily Workouts

12 Weeks of Training
A well-structured training program focused on muscle groups, spanning a 12-week period, divided into 4 workout days and 3 rest days
Learn more

Nutrition Plan

Properly fuel your Body
Ensure support for the effort exerted in the gym through a proper diet tailored to your individual needs.
Learn more

Supplement Guide

Increase your Results
Maximize the benefits of your training efforts and achieve visible results by incorporating essential supplements
Learn more

For whom is this program intended?

This program is designed for active individuals leading busy lives, such as students, university students, and even those with demanding jobs. Whether you are in school or at work, the pace of your daily activities can be likened to that of a sporting event, involving effort, sweat, and fatigue. After a day of learning, work, and accumulated stress, it is beneficial to conclude the day with a sports session to release stress and relax the body.

Sport brings numerous benefits both for physical and mental health. Adopting an active lifestyle can significantly contribute to improving the quality of life. Here are some important reasons why engaging in sports is recommended:

Cardiovascular Health:

Physical activities such as running, swimming, or cycling contribute to improving cardiovascular health. They can reduce the risk of heart disease, high blood pressure, and strokes.

Muscle Mass and Flexibility Improvement:

Strength training, such as weightlifting, helps build muscle mass and improve endurance. Flexibility exercises, such as yoga, can enhance agility and mobility.

Bone and Joint Health:

Physical activities contribute to maintaining bone health and reducing the risk of osteoporosis. They also help maintain joint flexibility and prevent stiffness.

Weight Management:

Regular exercise helps burn calories and maintain a healthy weight. Combined with a balanced diet, physical activities can contribute to weight loss or maintenance.

Immune System Boost:

Moderate exercise can stimulate the immune system and help fight infections and diseases.

Mental Health:

Sports have significant benefits for mental health. Physical exercises can contribute to reducing stress, anxiety, and depression. They release endorphins, happiness chemicals, which improve mood.

Discipline and Concentration Development:

Engaging in sports involves setting goals, discipline, and concentration. These skills can have extended benefits in everyday life and career.

Quality of Sleep Improvement:

Regular physical activity can contribute to improving the quality of sleep. However, it's important to avoid intense exercises just before bedtime.

Socialization and Community:

Participating in sports activities can provide opportunities to socialize and build relationships. Being part of a team or sports community can foster a sense of belonging.

Chronic Disease Prevention:

Physical activity can contribute to preventing chronic diseases such as type 2 diabetes and some types of cancer.

When and how to Train

This 12-week program has been designed with 4 days of training and 3 rest days per week. It is important to note that during physical exertion, the body consumes energy throughout, and once the muscles are subjected to stress, they need rest to recover. Thus, training days necessarily require rest days. You can follow the program as per the example below or opt for a training day followed by a rest day and continue in this manner.

It is essential to listen to your body and adapt the program according to your own needs and capabilities. Additionally, make sure to pay attention to nutrition, proper hydration, and adequate rest to support performance and recovery throughout this intensive program.

Free access

It is not necessary to pay
You receive full free access to all essential information for this 12-week program. You have the opportunity to consult the detailed meal plan, the workout schedule organized by days, muscle groups, and exercises, including a guide for supplement usage.
Become a member
10 months ago

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