Simple Training Methods

16funkyfresh · 05-14-2005, 04:50 AM

Hello everyone, I resently decided to take Dorian Yates approach to bodybuilding. Using proper technique and controlling the weight. "Don't let the weight control you, you need to control the weight." That's a quote from Chris Cook in this month's FLEX issue.

Before, I never used proper technique trying to push out the most weight with little control. But now I push up, then at the end of the movement, squeeze the muscle and go back down controlling the weight and not just dropping and catching the weight down.

I've been doing this seriously for about 1 month and seen some great gains.
Peak on the bicep, defined chest, and I got finger all over my back! lol, Ken Waller's a good guy.

My split as of now.

Monday Chest/Triceps:
Bench Press 6 sets** 30,20,12,10,8,6.
Incline Press 4 sets 12,10,8,6.
Dumbbell Flyes 4 sets 12,10,8,6.
Dips or Push-ups 1 set failure.
Lying French Press 4 sets 12,10,8,6. Super-set with CGP \/
Close-Grip Press 4 sets 12,10,8,6. Super-set with LFP /\
Pushdowns 4 sets 12,10,8,6.

Tuesday: Rest

Wednesday Back/Biceps:
Deadlifts 6 sets** 30,20,12,10,8,6.
T-bar Rows 4 sets 12,10,8,6.
Lat Pulldowns 4 sets 12,10,8,6. (Grip changes by week)
Dumbbell Curls 5 sets 12,10,8,6.
Barbell Curls 4 sets 12,10,8,6.
High Pulley Curls 4 sets 12,12,10,10.

Thursday: Rest

Friday Legs/Shoulders:
Squats 6 sets** 30,20,12,10,8,6.
Front Squats 4 sets 12,10,8,6.
Leg Extensions 4 sets 25,20,15,10.
Lying Leg Curls 4 sets 12,10,8,6.
Front Raises 4 sets 12,10,8,6.
Side Laterals 4 sets 12,10,8,6.
Reverse Pec Dec 4 sets 12,10,8,6.

Saturday: Cardio/Rest
Sunday: Rest

** Do two warm-up sets before main sets.
Each workout day do 30-45 minutes of intense cardio.

Basic simple routine.

What do you guys think?
Rate 1----10

Thanks for replies

**ravadongon** · 05-15-2005, 01:59 PM

Very high volume (for my standards anyway). I would overtrain doing this routine. Only, if you can handle this kind of volume without ovetraining then do it.

LSU777 · 05-23-2005, 03:47 AM

thats defiantly not dorian way as he preached hit. It is high volume but whatever works for you.

05-14-2005, 04:50 AM	#1
16funkyfresh New Member Join Date: Apr 2005 Location: U.S. Posts: 9 Recipes: 0 Rep Power: 0	Simple Training Methods Hello everyone, I resently decided to take Dorian Yates approach to bodybuilding. Using proper technique and controlling the weight. "Don't let the weight control you, you need to control the weight." That's a quote from Chris Cook in this month's FLEX issue. Before, I never used proper technique trying to push out the most weight with little control. But now I push up, then at the end of the movement, squeeze the muscle and go back down controlling the weight and not just dropping and catching the weight down. I've been doing this seriously for about 1 month and seen some great gains. Peak on the bicep, defined chest, and I got finger all over my back! lol, Ken Waller's a good guy. My split as of now. Monday Chest/Triceps: Bench Press 6 sets 30,20,12,10,8,6. Incline Press 4 sets 12,10,8,6. Dumbbell Flyes 4 sets 12,10,8,6. Dips or Push-ups 1 set failure. Lying French Press 4 sets 12,10,8,6. Super-set with CGP \/ Close-Grip Press 4 sets 12,10,8,6. Super-set with LFP /\ Pushdowns 4 sets 12,10,8,6. Tuesday: Rest Wednesday Back/Biceps: Deadlifts 6 sets 30,20,12,10,8,6. T-bar Rows 4 sets 12,10,8,6. Lat Pulldowns 4 sets 12,10,8,6. (Grip changes by week) Dumbbell Curls 5 sets 12,10,8,6. Barbell Curls 4 sets 12,10,8,6. High Pulley Curls 4 sets 12,12,10,10. Thursday: Rest Friday Legs/Shoulders: Squats 6 sets 30,20,12,10,8,6. Front Squats 4 sets 12,10,8,6. Leg Extensions 4 sets 25,20,15,10. Lying Leg Curls 4 sets 12,10,8,6. Front Raises 4 sets 12,10,8,6. Side Laterals 4 sets 12,10,8,6. Reverse Pec Dec 4 sets 12,10,8,6. Saturday: Cardio/Rest Sunday: Rest Do two warm-up sets before main sets. Each workout day do 30-45 minutes of intense cardio. Basic simple routine. What do you guys think? Rate 1----10 Thanks for replies __________________ Stats: age=16 weight=213 height=5'9" BF%=16 Bulking now, cut in a month. Ain't nothing but a peanut. Light weight!

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05-15-2005, 01:59 PM	#2
ravadongon Audere est Facere Join Date: Apr 2005 Location: Perth, Australia Posts: 372 Recipes: 0 Rep Power: 7	Very high volume (for my standards anyway). I would overtrain doing this routine. Only, if you can handle this kind of volume without ovetraining then do it.

05-23-2005, 03:47 AM	#3
LSU777 New Member Join Date: May 2005 Posts: 7 Recipes: 0 Rep Power: 0	thats defiantly not dorian way as he preached hit. It is high volume but whatever works for you.