Bodybuilding legend Dorian Yates was recognized for pushing the boundaries contained in the fitness center all through his profession. In a latest YouTube video, Yates walked Mike Thurston by a sequence of brutal leg exercises the place he targeted on warm-up units and all-out units to failure. 

Throughout Dorian Yates’ spectacular tenure, he managed to win the celebrated Mr. Olympia title six occasions (1992-1997). Lauded for his exhausting exercise routines, Yates’ dedication to the game was highlighted by his relentless work ethic. He approached coaching with a chip on his shoulder. As an alternative of specializing in the variety of reps/units, Yates emphasised going to failure any time he skilled on the fitness center. 

At 60 years previous, Yates hasn’t slowed down judging by the ripped physique he maintains in retirement. He’s been specializing in his well being since stepping away from the game. Even at the moment, it’s evident that his choice for high-intensity coaching guided him to success.

Health mannequin Mike Thurston’s on-line presence is huge. His YouTube channel has over 1.29 million subscribers, and he routinely makes use of it as a medium to share numerous exercises and health endeavors.

This isn’t the primary time Mike Thurston has skilled with “The Shadow.” He teamed up with Yates a couple of weeks in the past for an intense chest and biceps coaching session. This time, Yates guided Mike by a sequence of demanding leg exercises.

Dorian Yates and Mike Thurston Intense Leg Day Exercise Record 

Discover all the workouts practiced within the YouTube video under:

“The explanation there is no such thing as a second set, there’s solely warm-up units and all-out units. And should you do an all-out set on eight workouts to failure, and I can see that you simply’ve gone to failure… there is no such thing as a level in doing something extra,” Dorian Yates informed Mike Thurston.

“I’m letting you realize, should you do one set to failure on every train, we’re shifting on. If I believe you haven’t achieved it, we’re doing one other one. It’s as much as you,” says Yates.

Deep Squat (close to wall – stretch)

Yates instructed beginning with a squat to get the muscle mass stretched earlier than the exercise.

“We’re going to do some mobility and warming up. Stretching to start out,” Yates mentioned. “We’re going to do a deep squat to that again wall there. Once we do that, we’re going to maintain the ft straight out.” 

Throughout the squat, Yates positioned his hand in the midst of his legs on the bottom to boost his stretch. He advisable Thurston deliver his legs in nearer to get essentially the most out of this warm-up. 

“You possibly can really feel the shoulder. You possibly can really feel the underside of the glutes stretching. You’re simply going to take a seat there for 2 minutes,” Yates shared. “Nicely, I are inclined to do the static stretching extra after the exercise today. When the entire physique loosens up, then I’ll do some mobility actions with you.”

Mendacity Bent knee Indirect Twist/Leg Raises Twist

For the following warm-up method, Dorian guided Mike by mendacity bent knee indirect twists. Yates demonstrated this by pivoting his hips backward and forward.

“It’s cool however it’s working round your decrease again and your glutes — it’s warming that up. Now we’ll begin with the primary one now.” 

Leg Extension Machine

Attending to the meat of the exercise, Dorian guided Thurston by a sequence of reps on the leg extension machine. After ending a set, Dorian informed Mike to not sit after leg extensions as a result of that delays restoration.

“Typically you are feeling it on the knees however this one [machine] is nice. Twelve reps yeah.” Yates mentioned. “In case you sit nonetheless, you delay the restoration since you’re simply sitting there and letting all of the waste sit in your legs. In case you transfer round a bit bit and breathe — it’s tempting to take a seat down, in fact, however it’s not the perfect factor to do.”

Yates implored Mike to fireplace off one other set. 

“Squeeze the quads,” says Yates. “

Earlier than shifting on, Dorian Yates defined that he solely does cardio for 10 minutes every week. He added that in leg day, don’t give attention to the variety of reps, as an alternative give attention to performing ‘excellent reps’ one after the other, till you’ve reached failure. Yates noticed Mike on the third set after which moved on to the following train.

Mendacity Leg Press Machine

Dorian Yates favors stretching earlier than leg day as a result of exercises just like the mendacity leg press tax ‘the whole lot,’ from ‘your hamstrings, glutes, and quads.’

“Now whenever you do it, as a result of your quads are pre-exhausted, and your glutes and hamstrings are comparatively contemporary — you’re going to get extra out of this so far as quad work. You’re going to really feel this much more,” Yates mentioned. “We’re not going to want to heat up an excessive amount of, one or two units to heat up, after which all-in.”

Yates added that adjusting the angle of the bench can drastically have an effect on the exercise and which a part of the leg will get activated. 

“It’s going to hit your rib cage earlier than you get [a full] vary of movement.”

“I’m shocked how warmed up my physique goes straight into this weight,” Thurston informed Dorian. 

Whereas Yates advocates for warming up previous to coaching, he mentioned ‘extreme warm-ups’ can lead to a waste of time. He informed Mike that the main target is on his glutes and hamstrings throughout this motion. After Mike started to battle, Yates inspired him to complete off his final set to failure.

“Fuc**ng hell, that was a grind,” Mike mentioned.

Once more, Dorian informed Mike to stroll forwards and backwards within the fitness center as an alternative of sitting and resting.

“The larger the muscle mass in motion, the extra oxygen required, “Yates added. “You’re going to make use of quite a lot of oxygen. So, it’s going to be quite a lot of oxygen debt after the set — that means it’s important to relaxation longer after legs than you’d on chest or delts.”

Hack Squat Machine

Subsequent, Dorian and Mike moved on with machine hack squats. The four-time Mr. Olympia provided some suggestions. 

“Discover your foot place, it’s going to be dependent in your leg size typically. We’re going shut yeah. Toes are bent out like that. We’re going to go down deep right here,” Dorian mentioned.

Yates informed Mike that they aren’t doing cardio so there’s no must rush units.

“Every set has to depend. In case you’re doing bodybuilding to construct muscle, do particular bodybuilding coaching to construct muscle. If you wish to do cardio, do cardio. If you wish to get a little bit of muscle and a little bit of cardio, knock your self out, do Crossfit,” Yates instructed. “The one guys I skilled with was Chris Cormier a few occasions and Kevin Levrone I skilled with.” 

After a interval of much-needed relaxation, Mike Thurston acquired again to work with one other set to failure.

Inclined Leg Curl

For the second to final train, Yates guided Thurston by inclined leg curls.

“The lesson to be realized there’s: you don’t essentially must go to absolute failure past failure with each single physique half. It’s very taxing on the nervous system as nicely.”

Barbell Stiff Leg Deadlift

Kicking off the ultimate train, Yates gave Mike some pointers when training barbell stiff leg deadlifts. 

“Stretch the hamstrings,” Dorian defined. “Eyes within the mirror! That’ll preserve your kind, eyes within the mirror. Chin up.” 

“You don’t must pressure the leg. Simply lock it with a bit bend after which, preserve it.” 

After a 50-minute exercise, Thurston was worn out. Regardless of having fun with retirement, Dorian nonetheless carves out time to assist others with lifting weights and weight-reduction plan. Lately, the six-time Mr. Olympia shared recommendation for folks battling gaining weight. He believes counting macros is an efficient start line for somebody occupied with constructing extra muscle.

Regardless of hanging up his posing trunks, Yates continues to be a pressure to be reckoned with contained in the fitness center. Judging by the most recent coaching session, Dorian Yates’ ‘close to failure’ exercise left Mike Thurston with an insane leg pump. 

Watch the total video under:

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