Blood and Guts [Dorian Yates] on raudone.info *FREE* shipping on qualifying offers. With six Mr. Olympia title victories, Dorian Yates has dominated bodybuilding in the Browse our editors' picks for the best books of the month in fiction, nonfiction, . Dorian put his own twist to it and calls his version Blood and Guts Training. Thread: Dorian Yates - Blood and Guts routine . I have his book, (Blood and Guts) here's what he does for each bodypart in the off season.
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download a cheap copy of Blood and Guts book by Dorian Yates. Free shipping over $ Blood and Guts book. Read 4 reviews from the world's largest community for readers. BLOOD N GUTS .The Book, the training Dvd.. and now. the new kick ass pre workout from Dorian Yates Nutrition -.
I grabbed my copy as soon as it became available. It covers all the bases on what it takes, and took Dorian, to achieve size in a simple, no-nonsense manner.
May 27, Anand added it. Apr 19, Dan rated it really liked it. Great book, very motivational!
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Readers also enjoyed. About Dorian Yates. Dorian Yates. To fully tax the length of any given muscle, you should perform both a basic compound movement and an isolation exercise. For example, the chest always needs a pressing movement as well as some type of flye which could be a dumbbell flye, a cable crossover, or a pec deck.
Isolation movements do have their place, as they allow you to work the muscle from various angles. They advocated full-body workouts, using just one key exercise per body part, whereas I never felt this would be suitable for a bodybuilder aiming for complete development of all muscle groups.
Just as an example, an overhead press would provide plenty of stress to the anterior or front head of the deltoids, but very little for the lateral heads. That's why I always did some type of lateral raise in addition to presses. The fact that different exercises actually do work specific parts of a muscle to a greater degree was proven in the early '90s by Per A. Tesch in his book titled Muscle Meets Magnet. He used an MRI machine to test a wide variety of exercises.
Incline presses did work the entire pectoral muscle, but the MRI reading showed that the upper chest was being stressed more, for example. I had learned that by my own practical experience in the gym.
For instance, leg presses gave my quads good overall mass, but I didn't notice much of a flare and sweep unless I also did hack squats. The book showed that the only type of triceps movements that stimulate the long head of the muscle is an overhead extension.
So your triceps would have a different look to them if you included an overhead extension regularly or not. But the key point here is that you do need both types of exercises for best growth results. Training Volume A very popular misconception that has been around for many decades is that increasing volume is the most effective means of stimulating muscle growth. If that were the case, you wouldn't need heavy weights and you wouldn't need to train to failure.
That begs the question: how many sets should you do? If three sets are better than one, why not do 10 sets, 20, 50, or sets? Training with a very high volume demands light loads and low-intensity, and it won't stimulate muscle growth. Think about a guy who digs ditches for 8 hours a day. If high volume was so effective, the ditch-digger would have the shoulder, back, and arm development of a pro bodybuilder.
His volume is very high, but his intensity is low, as are the loads of dirt in his shovel. Or, consider a man who operates a jackhammer all day at a construction site.
I can stimulate more triceps growth with one intense set of skull-crushers than he can operating that jackhammer for 8 hours. I discovered that one heavy, intense set of an exercise, once I was properly warmed up, was all it took to stimulate maximum growth. Anything beyond that did nothing but cut into my ability to recover and grow.
After training with more of a standard bodybuilding volume approach for a while, I had read Heavy Duty by Mike Mentzer. He stated that most bodybuilders were massively overtraining, and that made sense to me.
First Things First
Once I cut back on my training volume, I saw immediate and significant gains. Some would argue that I was genetically-gifted and would have grown anyway. I am sure I would have had a decent physique no matter what I did, but I know I would never have been able to build sufficient mass to become Mr.
Olympia if I hadn't trained with high intensity and low volume. One major mistake that most bodybuilders make is to increase training volume over time, feeling that this is how 'advanced' people should train. The problem is that we all become much bigger and stronger over years of training, but our ability to recover never improves much.
As you are able to work the muscles heavier and harder, they actually need less actual exercise and more time to recover. Most bodybuilders do the complete opposite, with longer, more frequent workouts. It's also why most bodybuilders fail to ever make much in the way of gains after their first couple years of training.
ISBN 13: 9780963616302
Just to illustrate, suppose you start out only able to squat 95 pounds for 10 reps; that's not putting too much stress on your muscles and your nervous system. A few years later, you can squat pounds for 10 reps. That will put a great deal more stress on your system as a whole, and your body needs time to recover.
Rep Range This may go against what others have recommended, but I always found the optimal rep range for upper body exercises was Occasionally I would go as high as 10 reps, but never more. For lower body training, I went just a bit higher: reps, occasionally as high as 15 for the leg press.
I never felt anything beyond that was effective, because it meant the resistance would be too light. And just to make it clear, I did train many others with all types of genetics, and these rep ranges still proved to be the most effective. Training Intensity While training at maximum intensity is a good thing, too much of anything can be detrimental.
Eventually your nervous and adrenal system would burn out and you would become grossly overtrained. The remedy that I found for this was to cycle my training.
I determined that I could train all-out, to failure and beyond, for periods of five or six weeks before starting to feel run down. At that point, I would take two weeks and stop my sets just short of failure. This was enough to allow full recuperation and 'recharge the batteries' so I could launch into another intense training phase.
Still, it is important to note that without maximum intensity, maximum results in terms of growth can never be achieved. Rest and Recovery Outside the Gym Rest and recovery needs vary among individuals.
In my competitive days, I always aimed for 8 hours of undisturbed sleep every night, plus an hour nap in the afternoon. This actually follows the natural circadian rhythm of the human body.
You'll note that in many Mediterranean countries, businesses shut down for an hour or 90 minutes every afternoon for a nap. In Latin American countries they call it a siesta. They all recognize that we all experience a natural energy dip in the afternoon, and a nap is a perfect way to recharge.
Of course, I recognize that as a professional bodybuilder, taking naps is a luxury that many people simply can't take advantage of.
I always avoided any extraneous physical activity outside the gym, because my training and recovery were that important to me. I wouldn't do anything in particular that could result in an injury.You can get most of what is on this book online or just watch youtube and see clips of blood and guts. He was reported to have turned down several large supplement endorsement contracts and avoided interviews and other television publicity in order to maintain privacy and full commitment to his training.
He used an MRI machine to test a wide variety of exercises.
Anything beyond that did nothing but cut into my ability to recover and grow. Exercise Selection The most effective exercises for stimulating muscle growth are multi-joint movements like the squat, bench press, deadlift, chin-up, and dip. This is how important it is. Share your thoughts with other customers.