There’s Leg Day. Then There’s Dorian Yates’ Leg Day

MidLife CrossFit Logo
MidLife CrossFit Logo

These days, brag-worthy leg workouts seem to share a common theme: volume. Squats, lunges, extensions, and other machines all get dosed out in such immense quantities of sets and reps that “leg day” begins to feel like a literal description. By the time you’re done, you might be the only person in the gym.

Let Dorian Yates show you an entirely different way. In this classic workout from Dorian Yates’ Blood and Guts 6-Week Trainer, the six-time Mr. Olympia makes every single rep mean something, and pushes Kris Gethin—no slouch when it comes to effort—to his absolute limit. Think you can only handle one more? Dorian can get you to four. But it’ll hurt.

If you’re heading out to train legs, the two-part video is about the best motivation you could find. And if you’re the only person in the gym at the end of this routine, it’s because everyone else fled in terror of what you just accomplished.

VIDEO

Leg Workout

Warm up & Stretch

1

Lower BackStretch: 1 set of 6 reps, each side

Hamstring

Stretch (keeping legs straight): 1 set of 6 reps

Glute

stretch: 1 set of 6 reps

Dorian’s Tips: Active stretching doesn’t weaken muscles.


2

1 warm up set of 15 reps, 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, increasing desired weight (1 min rest between sets)


1 min rest

3

2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)


Dorian’s Tips: True failure means mental failure.


1 min rest

4

2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)


Dorian’s Tips: Moderate Stance. Squat below parallel.


5 min rest. Recuperate and mentally prepare.

5

1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)


Dorian’s Tips: Have partner lift weight to exhaust negative.


1 min rest

6

1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)


Dorian’s Tips: Only lower as far as a straight back allows. Don’t use reverse grip. Hold bar with thumb.


1 min rest

7

1 warm up set of 10-12 reps, 3 rest-pause sets to failure, desired weight (10-15 sec rest between sets)


Dorian’s Tips: Perform rest-pause sets to push beyond failure.


1 min rest

8

1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)


Dorian’s Tips: Perform full extension and control when training calves. Cardio conditioning is needed to train to true failure. Pacing yourself doesn’t push your body to grow.


http://bbcom.me/2tkeAKo

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: