Six time Mr. Olympia Dorian Yates shows us a real mass building training routine. This is high-intensity training at its best. Typically, for each exercise there are two warm up sets to get the blood flowing and prevent injury, followed by one all out set at max intensity.
Nutritionally, Dorian recommends 1-1.5 grams of protein per pound of body weight. Generally, you will need about twice the amount of carbohydrates as proteins to ensure that the body uses the carbs for energy and the protein for tissue repair. If you don’t have enough carbs, proteins will then be used for energy. This is not only a more inefficient form of energy, but it robs the proteins of doing their muscle building work. If, however, you start gaining too much body fat, back down on your carb intake.
Complex carbohydrates are always best, except after a workout. Following a workout, simple carbohydrates are best for quickly restoring your energy stores and promoting an insulin spike. Don’t forget you still need to consume fats as well. A good ratio for fats is approximately 30% of your daily protein intake.
Episode 1 – Chest and Biceps
Episode 2 – Back
Episode 3 – Dorians Tips
Episode 4 – Delts and Triceps
Episode 5 – Legs