Doing a 6wk Dorian Yates HIT modified version

BigSickD

BigSickD

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May 16, 2004
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Just started yesterday with back only 11 sets with 5 exercises with 1 min between sets, and I was pumped and exhausted and only took 30min including stretching. I did arms tonight and shit.
I weighed in at 268 tonight and trying to hit the 280 mark in 6 weeks. I can write out the workout if anyone wants it.
 
Dig it bro. I still watch blood n guts often before I head to the gym to get mentally jacked. :wallbash: How ironic it is that a guy that had one of the best backs (if not thee best) of all time didn't do any wide grip work or overhand work. Underhand & narrow-medium grips helped to give him some lower lats from hell. :eek:

Good luck with the program and don't forget that Dorian did indeed do warmup/feel-sets before he went all out on his work sets - you don't wanna fuck something up again!lol :D
 
BigSickD said:
Just started yesterday with back only 11 sets with 5 exercises with 1 min between sets, and I was pumped and exhausted and only took 30min including stretching. I did arms tonight and shit.
I weighed in at 268 tonight and trying to hit the 280 mark in 6 weeks. I can write out the workout if anyone wants it.
Click to expand...

Feel Free to share bro
 
I've been doing that style from day one. What other way is there!? :)

I like seeing other routines, post it Sir!
 
would be nice if u can rite down your program ..
i wouldnt mind giving it a go ..
i love HIT...and i love taking 30 second rests only ...
 
I will write it out as soon as I can get to a PC, it would take me all day doing from my phone
 
Okay, let me try to do this from my new phone.
I use this split cause it works for me having to work around injuries, my work, my daughters cheer and my sons jiu jitsu.
I stretch for about 15 min and continually stretch between sets. And only 1min between sets and 2min between exercises with 5 min between muscle groups.
Friday shoulders& chest
Seated db lateral raises 2 warm up sets 10-12 reps. 1 working set to failure 6-10
Seated shoulder presses hammer machine or do 1 warm up 1 working to failure
And the rest same set/rep
Cable laterals
Bent over db rear delt flyes
Shrugs any way you want db or barbell
Incline presses bb or db
Flat presses i use hammer machine
Flyes, flat or incline
Cable crossovers
Seems like alot in 1 day but takes me about 45min
Sat legs
Leg extensions 2 warm up 12-14/ 1 working set to failure 8-10 and all exercises use this set/rep for legs
Leg press
Hack squats
Seated leg curl
Stiff leg deadlifts
Seated calves
Standing calves
Mon Back
Seated machine pullovers use set/rep same as shoulders
High closegrip pulley rows
DB rows
Seated pulley wide grip rows
Rack deadlifts
 
Wed arms

Rope pulldowns use same rep/set as back
Skull crushers
Close grip bench press
One hand cable kickbacks
Alt. Db curls
Wide grip barbell curls use ez curl bar
Preacher curls with closegrip on ez curl bar
concentration curls

Thats it...
 
BigSickD said:
Wed arms

Rope pulldowns use same rep/set as back
Skull crushers
Close grip bench press
One hand cable kickbacks
Alt. Db curls
Wide grip barbell curls use ez curl bar
Preacher curls with closegrip on ez curl bar
concentration curls

Thats it...
Click to expand...


Thanks bro, man that routine looks grueling, I'll have to give it a shot.

~R~
 
Thanks for Posting this up Buddy, I Was playing didnt expect you to post from your phone

Will give it a try :)
 
MaNiCC said:
Thanks for Posting this up Buddy, I Was playing didnt expect you to post from your phone

Will give it a try :)
Click to expand...

Well i just got an evo shift and it has a slide out keyboard. Just remember only 1min between sets and 2min between exercises, gotta push it dude.
 
BigSickD said:
Well i just got an evo shift and it has a slide out keyboard. Just remember only 1min between sets and 2min between exercises, gotta push it dude.
Click to expand...

Yo D, just curious as to how that 1 minute rest time is hampering your poundages bro? I know that Dorian put out that series of videos where he is training people with only 1 minute between sets. But if you notice in Blood N Guts, the rest time was no way 1 minute. He trained with his partner. His partner had to do his set which took some time. They had to adjust poundages between sets. Then they also had their psyching up gig between sets, which took some time also. It's all in the Blood N Guts video as you have seen many times yourself. I'm guessing on the larger, compound lifts they were resting at least 2-3 minutes. Holla on your take dude.
 
Dawgpound_Hank said:
Yo D, just curious as to how that 1 minute rest time is hampering your poundages bro? I know that Dorian put out that series of videos where he is training people with only 1 minute between sets. But if you notice in Blood N Guts, the rest time was no way 1 minute. He trained with his partner. His partner had to do his set which took some time. They had to adjust poundages between sets. Then they also had their psyching up gig between sets, which took some time also. It's all in the Blood N Guts video as you have seen many times yourself. I'm guessing on the larger, compound lifts they were resting at least 2-3 minutes. Holla on your take dude.
Click to expand...
Your exactly right but I spoke with Chris Cormier about it cause dorian trained Chris a few times and he said if your going to get the most out of it then try to stick to the 1min rule but its not like you carry a stop watch so just do your best, a min is just the guideline. I think i do good so far with it but when the gym is full and your trying to move from exercise to exercise it gets challenging. I just got home from an arm workout, took 18min for tris and about 15for bis. I was smoked and pumped as hell oh and weighed in at 270 at the gym, not nakie in the am.
 
BigSickD said:
Your exactly right but I spoke with Chris Cormier about it cause dorian trained Chris a few times and he said if your going to get the most out of it then try to stick to the 1min rule but its not like you carry a stop watch so just do your best, a min is just the guideline. I think i do good so far with it but when the gym is full and your trying to move from exercise to exercise it gets challenging. I just got home from an arm workout, took 18min for tris and about 15for bis. I was smoked and pumped as hell oh and weighed in at 270 at the gym, not nakie in the am.
Click to expand...

Yeah I remember seeing Cormier barfing outside during the workout haha! I was just curious about the 1 min rest, because I know when going heavy, if I rested only 1 minute, theres no way I could get the same reps as I just did with the same weight - let alone moving up in weight. Like if I just hit 315 x 10 to failure or close to it on incline, if I tried 315 again after only 1 minute rest, I would probably get it only 5 or 6x. But if I rested 4-5 mins, I could move up to 365 and get it 4 or 5x.

I will be very interested to see how this works out for ya dude. Let us know how it works compared to your old scheme. Good luck on hitting 280 - be cool if you posted some pics big daddy (maybe with that new Raida shirt CO bought you)! :D
 
I think the 1 minute rest period was to push the cardio system to its limit more than anything. Dorian does mention that taking your cardio fitness beyond its current capabilities is just as important as fully exhausting the muscles to failure. Takes a few weeks, but your cardio eventually gets there.........if you dont pass out or die from a heart attack first, lol.
Who was the nutjob that said "that which doesnt kill us makes us stronger".......oh yeah, Arnie baby said that, lol :)
 
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