Is Dorian Yates HIT (Low Volume) Training Good For Size?
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Date: 2019-11-06
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Comments and reviews: 9
Eduardo Becerra
I recently came a cross an article about cluster sets and the application of one cluster set at the end of an exercise for example, the squat. The results are absolutely phenomenal and the ideas are similar to the topic here. The pump is like nothing I've felt before. First, I hope I express complete thoughts here, but A cluster set is determined by 1 set followed by a small rest period 15 - 30 sec. followed by another set and rest and so on. Now, typically, I squat 185- 225 lbs i'm 5'8 and my average weight is 175. Second, a straight set looks like this 3 sets of 4-6 (squat) and finish off with a cluster set 2-2-1, seen here. If any man needs volume, but im getting specific to my training preferences, add a cluster set. So, the pump is great and a person can conserve strength, build strength, add volume, and work with heavy weight as is necessary. like jeff says volume is needed for growth and this is can help saddle recruiting more motor units.
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I recently came a cross an article about cluster sets and the application of one cluster set at the end of an exercise for example, the squat. The results are absolutely phenomenal and the ideas are similar to the topic here. The pump is like nothing I've felt before. First, I hope I express complete thoughts here, but A cluster set is determined by 1 set followed by a small rest period 15 - 30 sec. followed by another set and rest and so on. Now, typically, I squat 185- 225 lbs i'm 5'8 and my average weight is 175. Second, a straight set looks like this 3 sets of 4-6 (squat) and finish off with a cluster set 2-2-1, seen here. If any man needs volume, but im getting specific to my training preferences, add a cluster set. So, the pump is great and a person can conserve strength, build strength, add volume, and work with heavy weight as is necessary. like jeff says volume is needed for growth and this is can help saddle recruiting more motor units.
reply
Micheal Prendergast
Jeff, you're lacking understanding of the training methods. It is not merely low volume. You MUST do, 2 warm up, which aren't really warm up sets. They are heavy, and to 12 if not 14/15 reps to almost failure. Expect to be panting after each, successively more so. Then, followed by the Working set. Having already done two hard sets, you ramp it up. As heavy as one can lift with perfect form, positive and negative. Lift until you can do longer. Then force yourself to do more. A training partner is essential. Forced reps. Extra negatives until you feel like you are literally about to die. This is Dorian HIT training. Without a shadow of a doubt, the most effective training method for muscle growth. It is not for the faint hearted. You must literally feel like you're going to pass out after each gym session. Especially Back and legs.
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Jeff, you're lacking understanding of the training methods. It is not merely low volume. You MUST do, 2 warm up, which aren't really warm up sets. They are heavy, and to 12 if not 14/15 reps to almost failure. Expect to be panting after each, successively more so. Then, followed by the Working set. Having already done two hard sets, you ramp it up. As heavy as one can lift with perfect form, positive and negative. Lift until you can do longer. Then force yourself to do more. A training partner is essential. Forced reps. Extra negatives until you feel like you are literally about to die. This is Dorian HIT training. Without a shadow of a doubt, the most effective training method for muscle growth. It is not for the faint hearted. You must literally feel like you're going to pass out after each gym session. Especially Back and legs.
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Mirko Milojkovic
Main thing about HIT training is quality over quantity. You do not need 1000 different excercises for a body part, you just focus on 2-3 of them per body part and do them hard 1-3 all out sets not counting warm ups. Scott Wilson man known for his wide shoulders only did presses, rear and side laterals nothing fancy. Excercise rotation is zomething we do to keep our minds fresh but body needs consistancy, laterL is a lateral, curl is a curl, you still hit the same muscle. I personLy do 3 working sets of 3 excercises per body part. And if steroids help recovery and building bigger muscles, isnt it obvious for a natural to workout every other day to help his or her recovery, no matter if its full body or split.
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Main thing about HIT training is quality over quantity. You do not need 1000 different excercises for a body part, you just focus on 2-3 of them per body part and do them hard 1-3 all out sets not counting warm ups. Scott Wilson man known for his wide shoulders only did presses, rear and side laterals nothing fancy. Excercise rotation is zomething we do to keep our minds fresh but body needs consistancy, laterL is a lateral, curl is a curl, you still hit the same muscle. I personLy do 3 working sets of 3 excercises per body part. And if steroids help recovery and building bigger muscles, isnt it obvious for a natural to workout every other day to help his or her recovery, no matter if its full body or split.
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Robert Nowland
Hey Jeff, great to hear your take on my questionMost people dismiss the idea of High-Intensity Training out of hand as it runs counter to conventional wisdom, which is why I was glad to see a more open take on it. I agree that periodizing would be the wisest way to go, as perhaps on HIT at a point gains will plateau from lack of volume and training stimulus, but on a higher volume approach gains may plateau as the body can no longer adapt to the continually increasing volume and stress. I've started experimenting with a low volume approach recently and have noticed good results, and anecdotally there seems to be some credence to it despite the fact there isn't a tonne of research in the area as of yet.
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Hey Jeff, great to hear your take on my questionMost people dismiss the idea of High-Intensity Training out of hand as it runs counter to conventional wisdom, which is why I was glad to see a more open take on it. I agree that periodizing would be the wisest way to go, as perhaps on HIT at a point gains will plateau from lack of volume and training stimulus, but on a higher volume approach gains may plateau as the body can no longer adapt to the continually increasing volume and stress. I've started experimenting with a low volume approach recently and have noticed good results, and anecdotally there seems to be some credence to it despite the fact there isn't a tonne of research in the area as of yet.
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Ronnie Lunn
I think the thing people dont consider, and what researchers cant really find test subjects for, is how intense and extreme those sets are for low volume guys. I see it in Strongman with guys I train with, those who win have a pain switch they can just flick off, sometimes not even remembering their loft because it was so intense. I remember reading an interview with Tom Platz where he said after a set of 20 rep squats he would lay on the floor for 20 minutes in the squat rack blacking in and out of consciousness. Its not like this is an RPE 10 kind of set, these guys go way beyond what the typical person can achieve by simply working hard.
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I think the thing people dont consider, and what researchers cant really find test subjects for, is how intense and extreme those sets are for low volume guys. I see it in Strongman with guys I train with, those who win have a pain switch they can just flick off, sometimes not even remembering their loft because it was so intense. I remember reading an interview with Tom Platz where he said after a set of 20 rep squats he would lay on the floor for 20 minutes in the squat rack blacking in and out of consciousness. Its not like this is an RPE 10 kind of set, these guys go way beyond what the typical person can achieve by simply working hard.
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Phill Hart
But - doing both (alternatively) without a control means you won't know which has worked. While both approaches probably work, you won't be able to pinpoint which one had more impact. Anyway - personally I'm all for the shotgun approach. Mix it up - keep it interesting. success lies there within. When it comes to total overall gains, I'm not really (and this is just me) that interested. I'm more interested in staying focused so that I don't give up But I do certainly appreciate there is another game - higher than my own personal one right now. And for some, it will important to consider all possible avenues.
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But - doing both (alternatively) without a control means you won't know which has worked. While both approaches probably work, you won't be able to pinpoint which one had more impact. Anyway - personally I'm all for the shotgun approach. Mix it up - keep it interesting. success lies there within. When it comes to total overall gains, I'm not really (and this is just me) that interested. I'm more interested in staying focused so that I don't give up But I do certainly appreciate there is another game - higher than my own personal one right now. And for some, it will important to consider all possible avenues.
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Graham Van Dyke
Dorian Yate's method seems really interesting and looks fun to test out, but as you can see from his training footage you MUST have a training partner (who will commit to every single session and has similar strength. This just isn't doable for the vast majority of gym goers for obvious reasons. Doing his method by yourself will be a huge waste of time because it's impossible to go to absolute failure on a set without a training partner pushing you to do 1 more rep and then helping with the concentric portion to let you get in those last 1-2 eccentrics that hit absolute failure.
reply
Dorian Yate's method seems really interesting and looks fun to test out, but as you can see from his training footage you MUST have a training partner (who will commit to every single session and has similar strength. This just isn't doable for the vast majority of gym goers for obvious reasons. Doing his method by yourself will be a huge waste of time because it's impossible to go to absolute failure on a set without a training partner pushing you to do 1 more rep and then helping with the concentric portion to let you get in those last 1-2 eccentrics that hit absolute failure.
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markdelej
Whats actually cool is that most people would assume Dorian would know the answer as hes won mr olympia 6 times and that jeff hasnt won any so knows less but its actually the reverse. Jeff knows better than Dorian and all the Mr Olympia champions of the past, why? Because they found a method that worked for them whereas jeff followed the science. Jeff goes solely on evidence from experiment as a good scientist should and doesnt go on guess work or feeling or hunches. So yes dorian yates had a method that worked, but following the science will give better and more optimal methods
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Whats actually cool is that most people would assume Dorian would know the answer as hes won mr olympia 6 times and that jeff hasnt won any so knows less but its actually the reverse. Jeff knows better than Dorian and all the Mr Olympia champions of the past, why? Because they found a method that worked for them whereas jeff followed the science. Jeff goes solely on evidence from experiment as a good scientist should and doesnt go on guess work or feeling or hunches. So yes dorian yates had a method that worked, but following the science will give better and more optimal methods
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hugster2000
Jeff just be empirical and try training exactly like Dorian HIT to failure. It works so dam well. Just try it. It doesnt require adapting because you do more reps than the last session and eventually increase weight so theres always an increase in muscle stress. People just dont get it until they try it with enough intensity and train much less frequently. They have no idea how good the results are. The guys who trained to failure and heavy frequently are Branch, Dorian and Ronnie among others. They had a nasty, grainy look that Roelly Winklaar or Ramy will never ever achieve.
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Jeff just be empirical and try training exactly like Dorian HIT to failure. It works so dam well. Just try it. It doesnt require adapting because you do more reps than the last session and eventually increase weight so theres always an increase in muscle stress. People just dont get it until they try it with enough intensity and train much less frequently. They have no idea how good the results are. The guys who trained to failure and heavy frequently are Branch, Dorian and Ronnie among others. They had a nasty, grainy look that Roelly Winklaar or Ramy will never ever achieve.
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