knight_rider
Mecca V.I.P.
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- Apr 13, 2007
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Im starting this thread is reply to the previous thread about Dorian Yates' training style in which a lot of people were rather critical of Yates training style and claiming it was next to useless or lead to injury quckly.
Firstly: yates isnt the only guy to ever tear a muscle, he is however one of a small number of Multiple Mr Olympia's, plenty of volume guys get pec tears too....Tony Freeman comes to mind! Yates Training causes injury....pure myth....lifting heavy ass weights and not knowing when to back off causes injury!
Secondly: the common crticism of yates' training is he doesnt do enough working sets for the average trainer to yield an adaptive response (hypertrophy). This argument is poorly assembled, because Dorian typical workout would involve 3-6 exercises per major bodypart, in which he would work up to a final heavy to failure and sometimes extended set, that is he would go to failure and employ an intesity technique like rest-pause or forced reps, drop set etc to create a bigger adaptive response. This means that Dorian was doing from 3 to 6 working sets per muscle and often the intesity technique would make the affect larger still.
Now if you compare this kind of training to say our greatest Olympian Mr Coleman who performs say 4 exercises per major bodypart certain similarities become apparent. Ronnie when doing bench press will work up from 2 plates per side, 3 plates per side, 4 plates, 5 plates, and usually reps out on the last two sets, so he is only performing really 1-2 working sets per exercise, which bring his working setys up to a total of about 8 working sets per bodypart.
So if Yates was as much as 6 and ronnie is about 8 workings sets.......whats the difference.....
The mistake people make is they read the pro's program with 4 sets of bench, incline dumbell, cable flyes, decline flyes and immeadiately assume they are all working sets, but only around 8-10 of the supposed 12 sets are of high intensity, the rest are warm ups.
Conclusion: you dont need to many working sets to produce results, whats important and defining in pro training is they progressed in strength over a moderate-low rep range over time.........if you examined all the tops guys and had a look at there basic compoun lifts over a 5-10 rep range, you would find its an impressive amount of weight..........the amount of workings sets between Yates and Coleman is not as different as you think! yet they are supposedly on opposite ends of the spectrum!
Hopefully i've offered some perspective to those who like to lable Yates as some extreme HIT abnormality when if anything his training was pretty standard and sensible and lets face it, most of his career he did 3-4 exercises per bodypart and did 3 working sets anyway, it was only the later years when he was lifting such extrme weights that doing to many working sets was detremental because it didnt allow adequate recovery!
Firstly: yates isnt the only guy to ever tear a muscle, he is however one of a small number of Multiple Mr Olympia's, plenty of volume guys get pec tears too....Tony Freeman comes to mind! Yates Training causes injury....pure myth....lifting heavy ass weights and not knowing when to back off causes injury!
Secondly: the common crticism of yates' training is he doesnt do enough working sets for the average trainer to yield an adaptive response (hypertrophy). This argument is poorly assembled, because Dorian typical workout would involve 3-6 exercises per major bodypart, in which he would work up to a final heavy to failure and sometimes extended set, that is he would go to failure and employ an intesity technique like rest-pause or forced reps, drop set etc to create a bigger adaptive response. This means that Dorian was doing from 3 to 6 working sets per muscle and often the intesity technique would make the affect larger still.
Now if you compare this kind of training to say our greatest Olympian Mr Coleman who performs say 4 exercises per major bodypart certain similarities become apparent. Ronnie when doing bench press will work up from 2 plates per side, 3 plates per side, 4 plates, 5 plates, and usually reps out on the last two sets, so he is only performing really 1-2 working sets per exercise, which bring his working setys up to a total of about 8 working sets per bodypart.
So if Yates was as much as 6 and ronnie is about 8 workings sets.......whats the difference.....
The mistake people make is they read the pro's program with 4 sets of bench, incline dumbell, cable flyes, decline flyes and immeadiately assume they are all working sets, but only around 8-10 of the supposed 12 sets are of high intensity, the rest are warm ups.
Conclusion: you dont need to many working sets to produce results, whats important and defining in pro training is they progressed in strength over a moderate-low rep range over time.........if you examined all the tops guys and had a look at there basic compoun lifts over a 5-10 rep range, you would find its an impressive amount of weight..........the amount of workings sets between Yates and Coleman is not as different as you think! yet they are supposedly on opposite ends of the spectrum!
Hopefully i've offered some perspective to those who like to lable Yates as some extreme HIT abnormality when if anything his training was pretty standard and sensible and lets face it, most of his career he did 3-4 exercises per bodypart and did 3 working sets anyway, it was only the later years when he was lifting such extrme weights that doing to many working sets was detremental because it didnt allow adequate recovery!
, dont think of me as an idiot cus you dont read my posts properly. they did not have many working sets cus they both pyramid their sets. This is why they dont need too many working sets.
