Dorian Yates’ 1992 training course was:
Day1: Chest, biceps
Day2: Femoral quadriceps, biceps, calves
Day3: Rest
Day4: Deltoid, triceps
Day5: Back
Day6: Rest
Day7: Extra rest
Then cycle again, that is, train each muscle group once a week.
Let’s take a look at why his courses are arranged like this:
Day1: Chest, biceps (the first day of all-out effort after extra rest, the best physical condition)
Day2: Femoral quads, biceps, calves (train the lower body to avoid using the chest and biceps so that you can start to get rest)
Day3: Rest (the lower body begins to rest, and the chest and biceps are almost fully recovered)
Day4: Deltoid and triceps (lower body is recovering, chest and biceps are involved in training)
Day5: Back (the lower body recovers and participates in back training, and the upper body only participates a little)
Day6: Rest (start to rest the whole body, because there is a certain amount of fatigue during the triangle back training, so add an extra day for extra rest)
Day7: Extra rest (full body recovery)
Dorian Yates’ training course in 1992 Training program analysis and arrangement Day 1: Chest and biceps go all out after extra rest. The first day, the body is in the best condition. Day 2: Quads, biceps, Calf training of the lower body avoids using the chest and biceps in order to start to get a rest Day3 Rest the lower body and start to rest, the chest and biceps are almost fully recovered Day4 The deltoid and triceps lower body are recovering, the chest and biceps are involved in training Day5 Back and lower body recovery Participate in back training, only participating in the upper body a little. Day 6. Rest and start to rest the whole body. Because the triangle will be tired during back training, so add an extra day of rest. Day 7. Rest the whole body for complete recovery*Repea Day1~Day7
Description:
The chest and biceps start training when they are in the best condition, so they have complete physical strength to help complete the training.
The reason why the biceps are arranged on the first day is because it is related to the "back" and requires complete exercises, so no other muscle groups are added on the day of back training.
In addition, the biceps were placed on the first day because the biceps were Dorian Yates's weakness (everyone should be very aware of this, Dorian Yates had surgery on his biceps due to a strain during training).
Then why not match the triangle or other muscle groups? Is that also part of the back?
Take the combination of deltoid muscles and triceps as an example. Because the triangle and triceps are connected to each other, matching training can increase the stimulation intensity. However, Dorian’s goal is a wider and thicker back, so he does not want other muscle groups to affect the training of the back, and it requires complete physical strength (high After intense back training, I don’t have the energy to train other muscle groups at the end of the training! So I won’t schedule other muscle groups for this day). Broad shoulders and well-defined triceps help Dorian's posture on the side triceps to appear more perfect. Anyone who has seen the picture should know that his triangle and triceps complement each other very well! In addition, chest muscle training will use a little bit of triceps, so do triceps only three days after completing the chest muscle training. Only in this way can you have a complete stimulation and will not affect the triceps due to fatigue during chest training (triceps auxiliary pectoral muscles). Head training.
The reason why the legs are placed next to the chest is because they are unrelated muscle groups. In addition, the compound movements Dorian Yates usually performs when training his back are nothing more than barbell rows and deadlifts, which all require the strength of the legs. , if you train your legs the day before back training, you will not be able to stand firmly the next day, how can you train well!
The purpose of resting one day (Day3) after two days of training is to allow the legs to get more rest and to allow the chest and biceps to fully recover. Then when the triangle and triceps training is ready, the legs are already closeRecovered!
Among them, after practicing the triangle and triceps, wouldn’t the back training also train the rear triangle and trapezius muscles? Yes! Because Dorian Yates planned to make his back wider and thicker that year, he would focus on training the middle and lower back (the training ratio of the upper back is smaller, so it is less affected by triangles and trapezoids), so this arrangement is quite appropriate. , plus the biceps (the biceps will be somewhat involved during back training) and the legs have recovered, the training can be more thorough!
Therefore, course arrangements still have to be planned based on the recovery time of the trained muscle groups. Generally speaking, excessive recovery will have different recovery cycles based on the training intensity and training time of the trainer. For Dorian Yates, his Excess recovery occurs around the third day, so when he uses the relevant muscle groups on the fourth day, his muscle growth will not be affected, and he can also get certain stimulation to help grow!
What about ordinary people? This requires data to record, but about 3 days for large muscle groups and about 2 days for small muscle groups are constants, but it still depends on each person's physiological recovery ability, and you cannot blindly follow it! It takes time to record and obtain appropriate personal constants through long-term cumulative observations.