What exercises should you use?

Compound big movements like squats, deadlifts, chins, bench presses and rows are the ones that stimulate muscle growth. The human body is not created to work in isolation. However, this doesn’t mean that isolation exercises have no place in the workout routine.

Volume VS Intensity

Many bodybuilders believe that increasing volume is the fastest way to increase muscle mass. If this was true, there would be no need to lift heavy or to lift to failure to build muscle. You could do 50 or 100 sets with very light weight and still build muscle. Unfortunately this is nit the case – muscles need intense stress followed by adequate recovery to grow.

Dorian Yates workout routine in his competition days:

Dorian Yates used a four day split:

Day 1 – Shoulders & Triceps & Abs
Day 2 – Back and rear Delts
Day 3 – Off
Day 4 – Chest , Biceps and Abs
Day 5 – Off
Day 6 – Quads, Hams and Calves
Day 7 – Off


Smith machine presses** 1x 12,
1x 12,* 1x 8-10
Seated laterals** 1x 10,* 1x 6-8
One-arm cable laterals** 1x 8-10


Dumbbell shrugs** 1x 12

*
Triceps pushdowns** 1x 12,* 1x 10,* 1x 6-8
Lying EZ- bar extensions** 1x 12
One-arm pushdowns** 1x 8-10

*
Forward crunches** 3x 20-25
Reverse crunches** 3x 12-15

*
Hammer Strength pulldowns * 1x 12,* 1x 10,* 1x 6-8* alternated each workout with
Nautilus pullovers** 1x 12,* 1x 10,* 1x 6-8
Barbell rows** 1x 10,* 1x 6-8
Hammer Strength rows** 1x 8-10
Cable rows** 1x 6-8


Rear-delt Hammer Strength * 1x 6-8
Bent-over dumbbell raise** 1x 6-8
hyperextensions** 1x 6-8
Deadlifts** 1x 8, 1x 6

*
Incline barbell press** 1x 12,* 1x 10,* 1x 6-8
Hammer Strength seated** 1x 10,* 1x 6-8
Incline dumbbell flyes** 1x 10,* 1x 6-8

Incline dumbbell curls** 1x 10,* 1x 6-8
EZ bar curls** 1x 10,* 1x 6-8
Nautilus curls** 1x 6-8
ABS*
Forward crunches** 3x 20-25
Reverse crunches** 3x 12-15

*
Leg extensions** 1x 15,* 1x 12,* 1x 10-12
Leg press** 1x 12,* 1x 12, 1x 10-12
Hack squats** 1x 12,* 1x 8-10

*
Lying leg curls** 1x 8-10, 1x 8-10
Single leg curls* 1x 8-10

*
Standing calf raise** 1x 10-12,* 1x 10-12,
Seated calf raise** 1x 10-12

.

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