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Dorian Yates Leg Workout Routine


Dorian explains that since his knee injury barbell squats are simply too painful to get a full workout on his legs, which is why he was forced to come up with a squat equivalent in his workout routine. His famous blood and guts workout for legs listed below shows how he adapted to his injury.

However if you have a knee injury then squats are recommended to be replaced with leg press or Smith machine hack squats as in the routine below. Dorian always stresses the importance of avoiding momentum at all times and to take extra time on any and all eccentric movements.

As you can see in the routine below Dorian always takes extra care to warm up and stretch correctly before going full force striving to reach failure. His own injuries forced him into warming up correctly to avoid any farther damage to the knee ligaments.

The blood and guts legs routine listed below is a workout done with high intensity where no more than 60 seconds rest between sets. After hack squats full recuperation should be achieved by resting a full 5 minutes before starting on hamstring and calf training.

Dorian Yates Leg Routine:

10 min warm-up doing cardio (treadmill, rowing, elliptical, or stair-climber)
Lower-back stretch: 1 X 6 reps on each side
Hamstring stretch straight legs: 1 X 6 reps
Glute stretch: 1 X 6 reps
Leg extensions: warm up set 2 X 15 reps, working set 1 X 10-12 reps to failure
Leg-press: warm up sets 2 X 10-12 reps, working set 1 X 10-12 reps to failure
Hack squat: warm up 2 X 10-12 reps, working set 1 X 10-12 reps to failure
Seated hamstring curls: warm up 1 X 10-12 reps, working set 1 X 10-12 reps to failure
Stiff-legged deadlift: warm up 1 X 10-12 reps, working set 1X 10-12 reps to failure
Calf Press: warm up set 1 X 10-12 reps, 3 rest-pause sets to failure with 10-15 sec rest between sets
Seated calf-raises: warm up set 1 X 10-12 reps, working set 1 X 6-8 reps to failure

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