People pay for that kind of knowledge thats I'm this video. Thanks for this information I appreciate

Dorian said training is like driving a nail with a hammer. Once the nail is in, no need to hit it any more.

I’ve been following Dorians methods since 1990. One all out set (excluding warm up sets) to failure on any given exercise. Still working for me at age 49.

Funny thing is Mike Mentzer was preaching this since the mid 70's. You can either train hard, or train long, but you cannot do both.

Finally a bodybuilder that understands how to grow!!!!

I used to take my recovery very seriously and made amazing progress. I used dorians advice, but then I kept hearing rich paina say you can’t overtrain so I started doing less rest days and more volume for a few months and feel like I’ve made no progress. This a reminder to go back to more rest days, thanks.

Always a pleasure to listen to Arash! Wish you all the best.

100% agree, the problem is and why this HIT Arthur Jones, Mentzer, Yates training has not gained popularity is that it’s incredibly HARD. Mentally and physically it sucks and not many bodybuilders let alone “normal” people want to go that place. To know that you need to run your head into the wall, redline the Ferrari, isn’t fun…but it just so happens HIT is the most productive type of training you can do by far.

Those that say it doesn't work aren't working hard enough. Yes those with good enough genetics don't need to train that hard to make progress. Also some body parts won't develop as fast or as easy and some will develop easier and faster. One key thing is to have a mind muscle connection especially for the weaker or slower developing muscles

Jordan Peters (trained by JP) is also a freak when it comes to training intensity. That man is crazy! Incredible motivated to watch!

Thumbs up for Arash! Always love to hear Arash talking!

Great advice! Mad respect for Dorian!

Absolutely awesome!!!! Love the thorough explanation and reasoning.

recap: dont fatigue yourself until you get to your working weight. As soon as you get to your working weight, balls to the walls with perfect form as heavy as possible 6-10 reps

Well said!!! It's not volume. Its INTENSITY & rest.

Arash's summary at the very end is brilliant and spot on.

People make it hard and difficult when it's quite easy. #1 rule listen to your body no one else

A lot of Great points here 💡💪🏽 This guy definitely knows what he’s talking about #bodybuilding

i love hit training 45 minute intense training 3-4 days a week 3 sets 10-12 reps rest time 50sec-1minute i really gained muscle from it it suprissed me beacause first i didnt believe it until i didt it greets from the netherlands my favoriet bodybuilders are dorian yates lee haney mike metzer lou ralf moller

I’m not a bodybuilder at all but like to keep fit in general and this video was brill and straight to the point 👏

It's science= FACTS!. Overtraining exists. Most people don't even know how to warm-up let alone train properly.

Thank you! Couldn't make it easier for people to understand!

Great video. Thank you

He is on point! 🙌🏽

Arash knows his shit. This information is 100% on the money

It's the 21st century, not the your 20th. And I've been training in this manner for almost 30 years, and once I started, there was no going back to volume. I was already reading Mentzer and Arthur Jones before Dorian came around, and he cemented it for me.

Bang on! Biggest i ever was doing 3 x week hit. Guys in the gym training 6 x a week watching me grow thought i was taking some magical drug......great vid

This is so Golden🙏🏽

“Me, Arnold, Dorian ...” 😂

I like what John Meadows said about this before he died and that's explosive repetitions that cause more muscle activation and recruit more fibers. Also he said that if you're going up to your top set only do one to two reps the lower sets just to acclimate your system then get into too hard sets of r e p 8 or 9 then either go back down the ladder or go to another exercise machine for the same muscle and do the exact same thing again

One of the best advices ever

I needed this, I used to follow Dorian's advice and decades later getting back into things I threw everything out for 7 days a week lifting hitting every muscle 2 to 4 days a week. I've been overtraining and it finally caught up with my older body.

This is fantastic information and is totally spot on correct.

Brilliant podcast

We seem to forget that it was Mentzer who influenced Yates and it was Mentzers brilliance that brought a method completely backed by science. Building muscle techniques has always been and still is to the majority of people a subject of much debate and there is just no more than two ways about it. New trainees will benefit better with more frequent sessions do to the shock that the body isn't used to. Working out infrequently in my opinion does not produce steady results in a new lifter. However, once he gets more advanced the body will adapt and working out every day or almost every day will inevitably lead to overtraining. It goes against conventional thought the idea of working high intensity low volume and infrequent workouts. People believe the more the better. But in reality, in the gym all we do is properly stimulate the muscle into growth by force of 2 or 3 intensive all out working sets. I too had a frame of mind as far as thinking the more the better. By if you understand the logic and the science behind the method Arash talks about all that you have to conquer is the psychological aspect. The most important of all will always be nutrition. Knowing your body and especially your metabolism is key to ones success in the gym. I have experienced constant progress with this method. I dread the idea of having to work out. Because with HIT if you don't leave the gym shaking and at the verge of vomiting then you didn't go all out. You have to go to dark places in your mind in order to be able to truly achieve the intensity you need for the proper stimulation so that the care and rest that comes after in the next couple of days is best absorbed and those rest days taken advantage of . With HIT you work out infrequently, no more that twice per week per body part, expect to always feel sore and do not think about going to the gym and work out that body part until the soreness and pain fades completely. This is the smoking gun for hypertrophy and is the reason behind the low volume infrequent training principle . It's a more advanced method for sure because there is a thin line that exists between the soreness of a proper high intensity session and pain from over training. So you must have reached a point where you can tell the difference. Truly, the least amount of sets and reps required to go all out and shock your muscles the better it will be. There will be less strain on your central nervous system, you will stay away from injury and you will avoid the catabolic effects of a long session. plus you get more time to do other things in life. And that is great. Who would've known? (Mentzers and Dorian did) Always try to achieve a mind connection with the muscles you are working and using the heaviest weights possible while maintaining perfect form and execute the reps in a slow and controlled manner. This information is worth millions so whoever reads it you are welcome.

Arash, pleasure to listen to ❤️

I always ask on those videos that give some exercises to grow muscle but a 99% don't show the warm up, which is the most important key of every training. I do a pre warm-up of 5 minutes and a warm-up from 8 to 10 minutes.

This guy really gets it !!!

Excellent description of HIT vs everything else 👍

This is very similar to what a powerlifter trains. A powerlifter works up to a “top set” and maximizes that top set with a specific number of reps (1-5 reps). The sets that lead up to that top set is just to acclimate the body. The only difference is the powerlifter will back off and perform additional sets with a lighter weight compared to the weight used in the top set to practice technique.

auf den punkt gebracht!! keep it simple!

Arash dropping truth bombs.

My favorite generation iron video

Any bodybuilders out there. Looming for someone to follow . Look no further! Dorian is your man. He is the king of bodybuilding.

this guy got my mind set when it comes to training pick one exercise and do a 1000 reps especially if you are getting the stimulus there is no point in bouncing around when you training to focus on developing a muscle to the highest potential or peak!!

No lies spoken in that interview

Dorian was the man and before he came along nobody thought you could put so much size on and look good at the same time

I have to agree with this guy 100%.

Well said!! 👍👍

This makes a lots of sense, I don't do high volume & high reps like some people say they do 12-15 sets of 20-25 reps per body part. Those people can't be lifting very heavy weights & also training 5-6 days per week, most of them will look like men's physique.

Mentzer's HIT Heavy Duty method is to do 2-3 warm up sets, then one working set to failure at 6-12 reps, then go right away to another (slightly lighter) set of another exercise for the same muscle, again to failure. On one or both of those sets have a spotter help you go beyond concentric failure and do a few eccentrics, and maybe reach eccentric failure. But check this out, the tempo is 4042, ie you do 10 (or lets say 10-12) second reps, and every rep is full rom, the beyond failure reps are 5 second isometric 5 second eccentric. Thats between 140 and 300 seconds of tension under load for a muscle group, with reaching actual failure three or four times. Compare that to a typical workout, eg 12 sets of 10. If we are being generous that is 180 seconds of tension, but it's actually far from it, bc there is much momentum and partials (as Mentzer would say its weight throwing, not weight lifting), and also much resting. So its actually less stimulus, done in much more time. Literally the cliche of dumb bro wasting time. Of course if you take gear and maybe also do even more volume it will work, but its still a waste of time and energy and health, plus not appropriate for natties.

Excellent 8 mins of science backed truth, that most may not be able to handle.

The Damn truth spoken in this vid✊💪

Lets make coach Greg to make a video about this topic !

This is most likely the type of workout I will be doin when I get older/ have a wife and kids. I'll generally be short on time and I'll need the most intensity very quickly.

most important part though is taking the Negative Witch is the most powerful part of the movement til failure negatives negatives negatives

I chase the connection love feeling the pain

This style of training might be good when you're younger, but as you get older you need to train smarter. Dorian himself paid a heavy price on his body doing this style of traiing, even Ronnie Coleman as well. Jay Cutler on the other hand was a volume trainer and you see he still is able to train regularly to this day and says his body doesn't have any aches or pains. Also has managed to keep a very impressive physique as well.

Overstraining is very real, especially for us natties

He's totally right

Dude’s speaking the truth

The guy that trained me was big on avoiding over training. He went with 4 sets and 4 different movements per big muscle group and 3 movements for smaller. I only do 1 min breaks in between sets too. Gym is for work

Arash should take over MCing The Arnold and Mr. Olympia!!!

That Rahbar guy has to buy a new cam! i dont think the sponsorship is too bad not to be able to afford a good cam!!

It depends what you want to do,my body that cant get weight easily (ectomorph) for lean and muscular but low weight I used to train six times per week doing each day two groups of muscles and many sets of 12reps for each group....if you want to gain weight then hard training with less reps and 3 times per week,is the ideal...

I did the routine from the Blood and Guts a long time ago. Got the biggest and strongest i ever been on it.

Dude is smart af

Heavy duty / HIT / the ways of Mike mentzer are unbeatable.

"I am a bodybuilder in the 20th ... In the 20th century obviously" Arash Is this video from before the 2000s?

BLOOD AND GUTS. Watch it young men!

HIT often is the same amount of work or more. If you shoot to do 3-4x10 for each exercise and you end up with a 10, 8, 6 with a 1 second concentric and a 2 second eccentric or instead you do a set of 10 dumbell flyes, no rest 8 reps neutral grip dumbell presses to 6 reps on wide grip inclines, hitting failure on every movement with a 3 second concentric and a 5 second eccentric. As long as your form is on point, you've essentially done more work, more efficiently in less time. You could add volume with little to no additional time in the gym by going passed failure with drop sets or pyramids for each movement. People get so upset about the idea of minimalist training, when it really can be highly effective and safer for natty or enhanced lifters.

Lee Haney always said "stimulate don't annihilate" The deeper the hole you dig the harder it is to get out.

There is something about Arash I don't know his voice, a way he talk.... this is so motivational I listen to this before workout sometimes.

This is a video every young bodybuilder should watch. I wish I would’ve seen this when I was 18 lol it took years of failure to figure this out

Dorian Yates principles came from Mike Mentzer example being Mikes book (Muscle In Minutes)

I've done a leg day so intensely that it legit hurt to sit on the toilet. That's how I knew I did it right.

exactly man

Hell yeah by Gosh this guy's got it. Some people just have a hard time believing the concept. Oh and by the way the # of rest days between workouts IS your Periodization. Yet this cannot be at least in my case forever. Implement periods ofiodi less intense training to give your nervous system a break. Week or 2 Break In Period and go again.

So is progressive overload already achieved each workout through failure? Or, does one need to try to fail around a rep range, push each workout until the top of that range, then go up in weight?

Dorian had a physic like no other,, like Granite,,rock hard muscle...

I think it's perfect - if you're well. I was doing it during high stress in my life and I got knocked the f out. My system was fried.

Gyms opened up july 18th in Ontario, ive been trying this approach heavy weights, as heavy as i can lift, tons of sleep, weed, food, the negative reps thing. Ive not scene growth like this since i was 19 lifting heavy at the ymca. Lol the pain for 3-4 days is real. I like a massage gun and stretches.

Too much contradictory here because Dorian said it himself that super heavy lifting in bodybuilding is pointless and I definitely agree. Why do bodybuilders have more muscle than powerlifters

I want to try going heavy low volume, even though it's not what I normally do. The thing is though. People actually have gotten massive as fuck doing medium weight , high volume. It does work as well.

Not to be a humble bragger of any sort, but it actually makes sense. What i do is i train intense, focus on the mind-muscle connection, slow down the negatives, work on proper form and progressive overload. Pair it with diet and sleep and supplementation(caffeine, creatine, citrulline malate as a bonus) and tbh i look better than most guys on gear at my local box

What do you think about the value of HIT for enhanced lifters vs. natural? Is HIT (in the Dorian Yates sense) too intense for a natural lifter?

Arnold did a lot of dips with weights to get the length of the chest

Different training styles need to be utilized at different times.

It worked for me lol. Pretty damn well.

... learn from the guy who taught Dorian... Mike Mentzer r.i.p. GOAT

This is 100% true for all life

This style is actually how Valliere and Labrada and Walker all train now. Work up to a top set then typically a back off set.

HIT works, even with just bodyweight... People used to think I did weights, and were surprised I only did bodyweights, but using HIT principle...i wanted to see if it would work without weights, and it did.. Of course ,obviously it worked when I also did weights... But the resting and eating cannot be overlooked.

"I'm a bodybuilder in the 20th century, obviously." - Bodybuilder in the 21st century

15+ years later I worked it out it's true buddy

what is he talking about? 1-2 reps proven for muscle growth? by who? its proven that time under tention is the best for growth (30-45sec) with decent intensity (a weight that you can only do for that period of time). And by the way Dorian did one HARD set and it was around the same time under tention. It was heavy with perfect form and slow negative. You can watch his old vids and count.

Mike Mentzer said it best: “ More is better only if it’s money or women”.

Woooow

Yates in the 90’s, JP & Hollingshead today.

WOW