Unlock the power of Dorian Yates' High-Intensity Training (HIT) method as a beginner. Learn how to build muscle, burn fat, and optimise your fitness journey with our comprehensive guide to Dorian Yates' principles and effective workout routines.

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Welcome to Eternobody, your ultimate source for achieving your fitness goals through proven methods.

In this comprehensive guide, I will delve into the world of high-intensity training, specifically focusing on the revolutionary techniques popularised by bodybuilding legend Dorian Yates.

Whether you're a beginner or an experienced fitness enthusiast, this guide will show you how to leverage Dorian Yates' High-Intensity Training (HIT) method to kickstart your muscle-building journey and achieve significant fat loss results.

Get ready to unlock the secrets to a muscular and lean physique with Eternobody.

UNDERSTANDING DORIAN YATES' HIGH-INTENSITY TRAINING (HIT)

Dorian Yates' High-Intensity Training (HIT) method is a game-changer for beginners seeking rapid results. HIT maximises muscle fibre recruitment through intense, brief workouts.

By prioritising intensity and controlled repetitions, Dorian Yates built an impressive physique and became a six-time Mr Olympia. Understanding the principles behind HIT will empower you to optimise your workouts and achieve efficient muscle growth and fat loss

When it comes to Dorian Yates' HIT, intensity is the key. Rather than spending countless hours at the gym, HIT focuses on shorter, more intense workouts. By pushing your muscles to their limits, you create the ideal environment for growth.

Controlled repetitions are crucial for targeting specific muscles and maximising growth potential. Maintaining proper form and focusing on the mind-muscle connection will help you get the most out of each repetition.

Progressive overload is another principle of Dorian Yates' HIT. Gradually increasing the intensity, volume, or resistance challenges your muscles, stimulating further development.

This can be achieved by increasing weights, adding more repetitions, or shortening rest periods. Lastly, allowing for proper recovery is essential. Giving your body adequate time to rest and recover is crucial for muscle repair and growth.

An interesting way he trains legs is by using the isolation machine movements of leg extension and hamstring curls to 'pre-exhaust' the muscle before going into an accompanying heavy compound exercise, e.g. leg press and romanian deadlift.

I found this training style effective for accelerating leg growth (especially if it's a lagging body part).

Something that shaped my whole fitness philosophy was Dorian Yates explaining how the more advanced in the gym you become, you should do less rather than more.

You see it's typical in most gym/bodybuilding circles to focus on high volume, spending hours in the gym and training 6 days a week.

Dorian Yates went against the grain by only training 4 days a week. As you become stronger your muscles will grow and can take a higher load (and need to in order to ensure progressive overload), however, your central nervous system (CNS) is still the exact same as it was from the day you started lifting.

Therefore, it seems illogical that your CNS will be able to respond well to such a high-volume training style over a long enough period. It just doesn't seem logical how a natural lifter would be able to see continuous strength and muscle gains.

The fitness philosophy at Eternobody is somewhat based on the concepts advocated by Dorian Yates and Mike Mentzer's HIT style.

A BEGINNER-FRIENDLY HIT WORKOUT

Do one all-out, beyond-failure set per exercise. This is the working set. Yates said: “If you feel you can attempt a second set, then you couldn’t have been pulling out all the stops during the first set.”

Below is an altered version of Dorian Yates's workout plan which is designed to be used by a beginner-intermediate lifter (more specifically one that is natural).

The idea isn't to do loads of sets and reps. The idea is to do 1-2 warm-up sets of 10-12 reps followed by the 'working set' of 6-10 reps. The key is that the working set is of maximum intensity.

SHOULDERS & TRICEPS

• Smith Machine Shoulder Press: 2 Warm-Up Sets, 1 Working Set
• Seated Dumbell Lateral Raise: 2 Warm-Up Sets, 1 Working Set
• Dumbell Shrugs: 1 Warm-Up Set, 1 Working Set
• Triceps Pushdowns: 2 Warm-Up Sets, 1 Working Set
• Lying EZ-Bar Triceps Extensions: 1 Warm-Up Set, 1 Working Set

BACK

• One-Arm Dumbell Row: 2 Warm-Up Sets, 1 Working Set
• Lat-Pulldown: 2 Warm-Up Sets, 1 Working Set
• Machine Rear-Delt Fly: 1 Warm-Up Set, 1 Working Set
• Wide Grip Seated Cable Row: 1 Warm-Up Set, 1 Working Set
• Hyperextensions: 1 Working Set

REST DAY

CHEST & BICEPS

• Incline Bench Press: 2 Warm-Up Sets, 1 Working Set
• Machine Chest Press: 2 Warm-Up Sets, 1 Working Set
• Cable Crossover: 1 Warm-Up Sets, 1 Working Set
• Dumbell Biceps Curl: 2 Warm-Up Sets. 1 Working Set
• EZ Bar Biceps Curl: 1 Warm-Up Set, 1 Working Set

REST DAY

LEGS: (Warm Up Set = 12-14 Reps, Working Set = 10-12 Reps)

• Leg Extensions: 1 Warm-Up Set, 1 Working Set
• Leg Press/Hack Squat: 2 Warm-Up Sets, 1 Working Set
• Seated/Lying Hamstring Curl: 1 Warm-Up Sets, 1 Working Set
• Dumbell Romanian Deadlift: 2 Warm-Up Sets, 1 Working Set
• Calf Raises: 1 Warm-Up Set, 1 Working Set

REST DAY

Remember to start with manageable weights and gradually increase the challenge as you progress. Proper form and technique are essential, so take the time to learn and practice the exercises correctly.

COMBINING HIT WITH PROPER NUTRITION

To maximise the benefits of Dorian Yates' HIT training, it is vital to combine it with a well-rounded nutrition plan. Proper nutrition gives your body the necessary fuel and nutrients to support muscle repair and growth.

Focus on consuming high-quality proteins, such as lean meats, poultry, fish, eggs, and plant-based protein sources. These provide the building blocks (amino acids) for muscle growth.

Carbohydrates, such as whole grains, fruits, and vegetables, fuel your workouts and replenish glycogen stores.

Don't forget healthy fats from sources like avocados, nuts, and olive oil, as they play a crucial role in hormone production and overall health.

Ensure you are consuming enough calories to support your training and goals.

Aim for a slight calorie surplus for muscle gain or a small deficit for fat loss, depending on your goals.

TRACKING PROGRESS

Tracking your progress is essential to gauge your success and make necessary adjustments to your training routine. Dorian Yates is notorious for meticulously tracking all of his workouts for years and still has records of them to this day.

Keep a workout journal or use a fitness app (I use the STRONG app) to record key metrics such as weights lifted, repetitions performed, and rest times.

This allows you to track your improvements and identify areas where you can push yourself further.

Regularly reassess your workout routine to keep challenging your body and avoid plateaus. Consider increasing the weights, adding more sets or repetitions, or incorporating advanced techniques as you become more comfortable and experienced.

Be mindful of your body's signals and listen to them when it needs additional rest or recovery.

Congratulations on unlocking the power of Dorian Yates' High-Intensity Training (HIT) method for beginners.

By applying Dorian Yates' principles to your workouts, you can build muscle, burn fat, and optimise your fitness journey.