Dorian Yates

Dorian Yates’ Workout Routine
Dorian Yates’ WorkoutRoutine

Day 1 – Shoulders &Tri’s& Abs
Day 2 – Back
Day 3 – Off
Day 4 – Chest &Bi’s& Abs
Day 5 – Off
Day 6 – Quads & Hams & Calves
Day 7 – Off
Biceps
Incline dumbbellcurls
 1×10 warmup set
 1×6-8
EZ-curlbarbellcurls
 1×6-8
Nautiluscurls
 1×6-8
Triceps
Tricepspushdown
 1×8-10
Lying EZ-curlbarbellextensions
 1×8-10
Back&ReadDelt
HammerStrengthpulldowns
 1×8-10
Barbellrows
 1×8-10
HammerStrengthone-armrows
 1×8-10
Cable rows (overhandgrip)
 1×8-10
HammerStrengthrear-deltmachine
 1×8-10
Bent-overdumbellraises
 1×8-10
Hyperextensions
 1×10-12
Deadlifts
 1×8 warmup
 1×8
Chest
Incline barbellpress
 1×8 warmup set
 1×8
HammerStrengthseatedbenchpresses
 1×6-8
Incline dumbbellflyes
 1×8
Cable crossovers
 1×10-12
Shoulders
Smith machinepresses
 1×8-10
Seatedlaterals
 1×8-10
One-arm cable laterals
 1×8-10
DumbbellShrugs
 1×10-12
Legs
Legextensions
 1×10-12
Legpresses
 1×10-12
Hacksquats
 1×10-12
Lyinglegcurls
 1×10-12 warmup set
 1×10-12
Stiff-leggeddeadlifts
 1×8-10
Single-legcurls
 1×8-10
Standingcalfraises
 1×10-12 warmup set
 1×10-12
Seatedcalfraises
 1×8-10
Home Muscle Building Workout

Routine For Men
Perhaps you don’t have the time, money, energy or even the desire to train at a
commercial gym. What then? Is it possible to build muscle at home using a limited
amount of equipment?
Absolutely.
The following muscle building workout routine can be performed at home, and only
requires the following equipment:
 Adjustable Dumbbells – Preferably spin-lock dumbbells, so you can easily change
weight from exercise to exercise.
 Standard Weight Plates – It is recommended that you have 160-200 pounds of standard
plates, allowing for up to 80-100 pound dumbbells.
 Weight Bench – Having a bench is invaluable, and makes working your upper body
much easier.
 Squat Rack or Squat Stands – If you do not have a squat rack, then invest in squat
stands. They are a cost-effectivealternative.
 Olympic Barbell – A barbell allows you to perform the meat and potato muscle building
exercises – deadlifts, bench press, squats, rows and overhead presses.
This workout utilizes the Rep Goal System. You will be working out 3 days a week using
full body style training. Make sure to rest at least one day in between every training
session.
 Day1 –Workout A
 Day2 –Off
 Day3 –Workout B
 Day4 –Off
 Day5 –Workout C
 Day6 –Off
 Day7 –Off
Home Muscle Building Workout Routine For Men
Day 1
Workout A
Exercise Sets RepGoal
Squats 3 25
BenchPress 3 25
DumbbellStiffLegDeadlifts 3 25
BarbellRows 3 25
Seated Arnold Press 3 30
Skullcrushers 3 30
DumbbellCurls 3 30
SitUps 3 AMAP
Day 3
Workout B
Deadlifts 3 20
DumbbellFlyes 3 35
GobletSquats 3 40
Pull Ups 3 AMAP
BentOver Reverse Flyes 3 35
DumbbellShrugs 3 40
HammerCurls 3 30
Dumbbell Side Bends 3 40
Day 5
Workout C
Squats 1 20
DumbbellBenchPress 3 30
StillLegDeadlifts 2 25
DumbbellRows 3 30
SeatedBarbellPress 3 25
Two Arm Seated Overhead Dumbbell Extension 3 30
BarbellCurls 3 30
Planks 3 60 sec
Workout Notes
AMAP = As many reps as possible.
Pull Ups – If you do not have a pull ups bar as home, perform rack chins. Rack chins
are featured below.
If you have any questions about this workout, please leave them in the comments
section below.
Top 5 Compound And Isolation

Exercises For Each Body Part
Compound vs. IsolationExercises

Compound exercises are the meat and potatoes of muscle building. They work multiple muscle
groups and are the most challenging and rewarding lifts. Compound exercises provide you with
the most bang for your buck. They should always be performed first in your workout plan.
Isolation exercises work only a single muscle group at a time. In general they utilize a lighter
weight, and don’t allow for as much progression as compound movements. Because isolation
lifts are less taxing, they work better as finishing exercises, helping to work an already fatigued
and taxed muscle.
Because the focus of compound exercises is to tax several muscle groups, you should not worry
as much about feeling the muscles work when using them. Focus on proper form and
progression of weight, and trust that this combination will build plenty of muscle. It will.
Isolation exercises allow you to feel a muscle working. They allow you to zero in on a mind-
muscle connection, and a strong muscular contraction and pump. Make sure to keep proper form
at all times. Sloppy isolation exercises with too much weight quickly turn into mild, less than
effective compound lifts.
Top 5 Exercises By Muscle Group
Now that you have determined which training split you would like to use, it’s time to select
exercises. Each list contains the top 5 choices for each category as well as a link to more options
from the Muscle & Strength website.
Each top 5 listing is ranked in order of effectiveness and impact. Use the best possible exercise
choices if and when you can.
Here are some tips to help you maximize your workouts:
1. Don’t shy away from the most difficult exercises. They are your best tools.
2. If you are unfamiliar with exercises such as squats and deadlifts, make sure you take time
to research proper form.
3. Resist the urge to add exercises to these workouts. Instead of adding volume, focus on
progression of weight and remain patient. Resultswill come.
AbsExercises – Isolation
 SitUpsLying
 FloorRaise
 FloorCrunch
 Side Bends
 Plank
Back – LatExercises – Compound
 Pull Ups
 Lat Pull Downs
 Chin Ups
 RopeLat Pull Down
 CloseGripLat Pull Down
Back – UpperExercises – Compound
 BarbellRows
 DumbbellRows
 T-Bar Rows
 Seated Cable Rows
 HammerStrengthRows
BicepsExercises – Isolation
 BarbellCurls
 DumbbellCurls – SeatedorStanding
 EZ Bar PreacherCurl
 HammerCurl
 ConcentrationCurl
Calves Exercises – Isolation
 SeatedCalfRaises
 StandingMachineCalfRaises
 LegPressCalfRaises
 Standing One Leg Calf Raise With Dumbbell
 StandingCalfRaises Holding Barbell
ChestExercises – Compound
 BenchPress
 Incline BenchPress
 DumbbellBenchPress
 ChestDips
 HammerStrengthBenchPress
ChestExercises – Isolation
 DumbbellFlyes
 PecDec
 Cable Crossovers
 Incline BenchDumbbellFlyes
 Decline BenchDumbbellFlyes
HamstringExercises – Compound
 StiffLegDeadlifts
 GoodMornings
 Reverse HackSquat
 DumbbellStiffLegDeadlift
 Smith MachineStiffLegDeadlift
HamstringExercises – Isolation
 SeatedLegCurl
 StandingLegCurl
 SingleLegCurl
 DumbbellHamstringCurls
 One Leg Lying Cable Hamstring Curl
QuadExercises – Compound
 Squats
 LegPress
 BarbellorDumbbellLunges
 FrontSquats
 HackSquats
QuadExercises – Isolation
 LegExtensions
 SingleLegExtensions
 SingleLegLegPress
 Dumbbell Step Ups
 OneLegDumbbellSquat
ShouldersExercises – Compound
 MilitaryPressorPushPress
 SeatedOverheadBarbellPress
 SeatedOverheadDumbbellPress
 Arnold DumbbellPress
 Hammer Strength or Smith Machine Shoulder Press
ShouldersExercises – Isolation
 Dumbbell Lateral Raise
 BentOver Reverse DumbbellFlye
 PlateFrontRaise
 SeatedDumbbell Lateral
 Reverse PecDec
TrapsExercises – All
 BarbellShrugs
 DumbbellShrugs
 UprightRows
 Smith MachineUprightRow
 BehindTheBackBarbellShrug
TricepsExercises – Compound
 CloseGripBenchPress
 TricepDips
 FrenchPress
 BenchDips
 Smith Machine Close Grip Bench Press
TricepExercises – Isolation
 Skullcrushers
 TwoArmSeatedDumbbellExtensions
 Cable TricepExtensions
 OneArmStandingDumbbellExtensions
 Cable TricepExtension w/Rope
Animal Pak Push Legs Pull

Workout Routine
You will be working out 3 days out of every 6 days according to the following schedule:
 Monday – Chest, Shoulders, Triceps and Abs (Push Workout)
 Tuesday – Legs, Calves and Abs (Legs Workout)
 Wednesday – OFF
 Thursday – Back, Biceps and Abs (Pull Workout)
 Friday – OFF
 Saturday – OFF
 Sunday – Repeat cycle with push workout….
Cycle: One Day Off, One Day On, Two Days Off, Repeat.
Level: Intermediate To Advanced
Goal: Muscle Strength And Size
Animal Pak Push Legs Pull Workout Routine
Monday: Chest/Shoulders/Triceps
Chest
 Incline Bench Presses: 2 Sets X 8 Reps
 DumbbellPresses: 2 Sets X 8 Reps
 Incline Flyes: 2 Sets X 8 Reps
 Flat Bench Presses: 2 Sets X 8 Reps
 Cable Crossovers: 2 Sets X 15 Reps
Delts
 Machine Rear Laterals: 3 Sets X 10 Reps
 Side Laterals: 3 Sets X 10 Reps
 MachineLaterals: 3 Sets X 10 Reps
 SeatedPresses: 2 Sets X 6 Reps
Triceps
 Overhead Tricep Extensions: 3 Sets X 12 Reps
 Lying Tricep Extensions: 3 Sets X 12 Reps
Abs
 AbCrunches: 3 Sets X 15 Reps
Tuesday: Legs/Calves
Legs
 Squats: 4 Sets X 6-15 Reps
 Lying Leg Curls: 4 Sets X 15 Reps
 SissySquats: 4 Sets X 15 Reps
 Stiff Leg Deadlifts: 4 Sets X 15 Reps
Calves
 Standing Calf Machine: 4 Sets X 15 Reps
 Seated Calf Raises: 4 Sets X 15 Reps
Abs
 Reverse Ab Crunches: 3 Sets X 15 Reps
Thursday: Back/Biceps
Back
 BarbellRows: 3 Sets X 6-8 Reps
 DumbbellRows: 3 Sets X 8 Reps
 Seated Cable Rows: 3 Sets X 10 Reps
 Chins: 3 Sets To Failure
 Deadlifts: 2 Sets X 6-8 Reps
 Shrugs: 4 Sets X 15 Reps
Biceps
 PreacherCurls: 3 Sets X 8 Reps
 Seated Dumbbell Curls: 3 Sets X 8 Reps
Abs
 Ab Rope Crunches: 3 Sets X 15 Reps
Workout Notes
This is a general outline, not including warm-up sets. Be sure to stretch thoroughly before
training. “I make sure I’m totally prepared for heavy sets, and may do two to four lighter sets
before the max sets to prepare physically and mentally.” From week to week, reps may also
change, as well as the order of exercises (e.g., shrugs and deadlifts before rows and chins on
back day). “While I use heavy weights, I make sure to do my exercises as strictly and safely as
possible.
My pre-contest and off-season weight training routines are similar. Because of the added
motivation of an upcoming contest, I’ll generate more intensity, with a more conscious effort
towards contracting the muscles. I may drop or add exercises, but these changes will be
relatively minor. I strive to handle the same weights I would in the off-season, as
Bulldog 3 Day Powerbuilding Split
The bulldog program is designed to make you as big and strong as possible. It is called a
powerbuilding workout because the goal is to give you the best of both worlds: a powerful
physique with the strength to back it up.
The addition of muscle will help build strength; the pursuit of raw strength using a volume of
reps will help you build muscle. Your main goal will be to get every bodypart from head to toe
as strong as possible.
Quad Sets
You will begin each workout with quad sets, which are simply heavy 4 reps sets.
During your first workout, start with a weight that easily allows you to perform 4 sets x 4 reps.
When your 4th rep feels comfortable and manageable, add 5 pounds to the bar the next time you
perform it.
Don’t worry if you are unable to hit 4 reps on every set after adding weight. Try to improve the
following week.
Deload Weeks
There are no planned deloads. If your body feels beat up, drop the weight used by 30% and take
an easy week.
Progression of Weight
For non-quad exercises, use the same weight for each set of a given exercise. When you can
perform all the reps as listed, add weight to that exercise.
Training Split
You will be training 3 days per week. Here is a sample split:
 Monday –SquatDay
 Wednesday –BenchDay
 Friday –DeadlitDay
Monday
SquatDay
Exercise Sets Reps
Squats 4 4
Squats 1 20
StillLegDeadlifts 3 6
LegPress 4 20
LegCurls 5 10
SeatedLegCurl 5 10
Wednesday
BenchPressDay
Exercise Sets Reps
BenchPress 4 4
MilitaryPress 4 4
DumbbellBenchPress 5 10
Seated Arnold Press 5 10
Cable TricepExtension 4 15
Friday
DeadliftDay
Friday
Exercise Sets Reps
Deadlift 4 4
PowerShrugs 2 20
BarbellRows 5 10
Pull Ups 5 Failure
SeatedDumbbellCurl 3 12
HammerCurl 3 12
RelatedArticles:
The Colorado Experiment: Fact or Fiction
Did Casey Viator Really Gain 63 Pounds of Muscle in 28 Days?

by Ellington Darden, PhD | 06/13/16
Tags:
 Bodybuilding
The Colorado Experiment took place in May of 1973 at Colorado State University. The
purpose of the experiment was to produce a high level of muscular growth by training Casey
Viator every other day, or 14 times in 28 days, in a supervised university setting.
Nautilus-inventor Arthur Jones personally trained Casey for every workout. Training was
intense, progressive, and involved a negative-only repetition style on 50 percent of the
exercises.
During the first week alone, Viator gained 27.25 pounds of solid muscle. Repeat: That's
27.25 pounds of muscle in 7 days, or an average of 3.9 pounds of muscle per day. The facts
show that during week 1, Viator gained 20.25 pounds of body weight and lost 7 pounds of
fat, for a total of 27.25 pounds of muscle mass.
Viator's overall muscle mass gain in 28 days was 63.21 pounds. That was an average muscle
mass increase of 2.26 pounds per day.
There are a lot of speculations, accusations, and outright urban myths about the Colorado
Experiment. Some are humorous, some are about disbelief, and others are malicious. I'll
address all of them below, but the inarguable fact is, Casey Viator gained an enormous
amount of muscle in a very short time.
CASEY VIATOR COLORADO EXPERIMENT BEFORE AND AFTER
PHOTOS
All 14 Colorado Experiment Workouts are at the end of this article.
My Connection
The month following the Colorado Experiment I was at the AAU Mr. America contest in
Williamsport, Pennsylvania, when Arthur Jones and Casey Viator released preliminary
information about the results.
In July of 1973, Jones recruited me to become Director of Research for Nautilus

Sports/Medical Industries, and I worked in that capacity for 20 years. One of my first
projects at Nautilus was to become very familiar with the Colorado Experiment. Jones had a
folder that contained all the workout routines and Jones's wife, Liza, had a notebook that she
used to record Viator's daily food intake. I still have copies of that material.
ELLINGTON DARDEN – COLLEGIATE MR AMERICA, 1972
All the relevant data were separated and assembled. Nautilus printed and distributed
thousands of brochures on the Colorado Experiment. I published the results in several of my
books, and three or four other authors did the same.
My own history with Viator goes back some four years earlier than the Colorado
Experiment. I first met Casey in a bodybuilding contest in Texas in 1969 and competed
against him for the next two years. While at the Nautilus headquarters in Lake Helen,
Florida, from 1973 to 1980, I trained and photographed Casey numerous times, especially in
preparation for the 1978 NABBA Mr. Universe contest.
Concerning Jones, I met him in August of 1970 at the AAU Mr. USA contest in New
Orleans and visited him in Lake Helen, Florida, multiple times over the next three years. I
kept in regular contact with Jones until he died in 2007.
Now, let's get to the actual facts, figures, and fiction of the Colorado Experiment.
CASEY VIATOR, CIRCA 1982
The Facts
Before I address some of the fiction surrounding the Colorado Experiment, here are the
pertinent facts you need to know:
1. Fact – On April 30, 1973, pre-experiment measurements were taken of Casey Viator's
body composition by Dr. James Johnson, Associate Professor, Department of
Radiology, Colorado State University.
2. Fact – Casey Viator, age 21, at a height of 5 feet 8 inches, had a starting weight of
166.87 pounds. His percentage of body fat, as measured by the "potassium whole
body counter," was 13.8 percent.
3. Fact – The experiment was conducted from May 1, 1973, through May 29, 1973, for
an elapsed period of 28 days.
4. Fact – No special food supplements were used. No growth drugs or steroids were
engaged. A reasonably well-balanced diet was consumed, with Viator eating six
meals per day.
5. Fact – The last week of April 1973, 20 pieces of Nautilus equipment, including some
negative-type prototypes, were delivered and moved into Dr. Elliot Plese's Exercise
Physiology Laboratory at Colorado State University in Fort Collins, Colorado.
6. Fact – Arthur Jones and Casey Viator flew into Fort Collins and remained until the end
of May.
7. Fact – Arthur Jones personally trained Casey and pushed him to his limit on each
exercise. Viator's routines averaged 12 exercises. Each workout averaged 33.6
minutes.
8. Fact – Viator's ending body weight was 212.15 pounds with 2.47 percent body fat.
That was an increase of 45.28 pounds of body weight, which included a loss of 17.93
pounds of fat.
9. Fact – During the first week alone, Viator gained 27.25 pounds of solid muscle.
Repeat: That's 27.25 pounds of muscle in 7 days, almost 4 pounds of muscle per day.
The facts show that during week 1, Viator gained 20.25 pounds of body weight and
lost 7 pounds of fat, for a total of 27.25 pounds of muscle mass.
10.Fact – Viator's overall muscle mass gain in 28 days was 63.21 pounds. That was an
average muscle mass increase of 2.26 pounds per day.
The Criticism
"Casey was far from average, and he was rebuilding muscle he had lost."
To prevent any misunderstanding, Jones was careful to always note that Viator's results were
anything but average. They were exceptional most notably because Viator was an
exceptionally gifted athlete, with long muscle bellies throughout his body.
Jones also pointed out that two years earlier Viator won the 1971 AAU Mr. America,
weighing 218 pounds. After winning the contest, Viator took some time off from training
and returned in December of 1972, weighing 200.5 pounds. In early January of 1973, Viator
was involved in a serious accident involving a wire-extrusion machine, and lost most of the
little finger on his right hand. Then, he almost died from an allergic reaction to an anti-
tetanus injection.
As a result, from January through April of 1973, Viator did no training. In fact, most of the
time he was depressed and he had little appetite. His muscles atrophied, and he lost 33.63
pounds, with 18.75 of the pounds being attributed to the near-fatal injection. Some, perhaps
most, of Viator's success from the Colorado Experiment was that he was rebuilding muscle
that he had already built two years earlier.
"To gain that much muscle, Casey must have been on steroids."
Casey was not on steroids during the Colorado Experiment. Arthur Jones was clearly against
anabolic drugs of any kind and made this clear in all his writings. He noted in his report on
the Colorado Experiment that "the use of so-called growth drugs (steroids) is neither
necessary nor desirable."
In anticipation that Casey might be accused of taking drugs during the experiment, Arthur
hired the toughest guy available to shadow Casey 24/7. Who was this guy? It was Tom
Wood, and I've spoken with Tom several times about his participation in the Colorado
Experiment and he confirms Casey did not take anabolic steroids during the 28-day study.
"Jones force fed Casey Viator each day."
Arthur did not believe in force feeding or in "bulking" diets. A daily food diary was kept for
Casey and everything he consumed was meticulously recorded. I personally examined this
diary and calculated the total number of daily calories Casey ingested. He never ate more
than 5,000 calories and most days were closer to 4,000, which is minimal considering the
brutal workouts he was going through.
"Casey's before-and-after photos don't look like he actually gained 63.21 pounds of
muscle."
Arthur employed rather flat lighting, as opposed to contrast lighting, because he wanted to
influence the coaching and medical professions more than the bodybuilding world. Extreme
muscularity would have been a turn off in the market that Jones most wanted to influence.
I visited with Casey shortly after the completion of the Colorado Experiment and he took off
his shirt and did some poses. His physique in person was significantly more muscular and
ripped, compared to the flatness that was displayed in the after photographs.
Additionally, Jones was a precise administrator of circumference measurements, but he used

these parameters to satisfy his own curiosity and this data were not published. However,
shortly after the Colorado Experiment, I asked Jones to let me see Casey's before-and-after
measurements. The third time I pestered him for the numbers, here's what Arthur reported:
"Casey added 2-1/8 inches on each contracted arm, 5-7/8 inches on his chest, 2 inches on his
waist, and 3 inches on each thigh." – Arthur Jones
Considering those measurements, along with the flat lighting of the comparison photos, then
a gain of 45.28 pounds of body weight and 63.21 pounds of muscle are, in my view, much
more plausible.
"The Colorado Experiment is a hoax, because no one has ever come close to duplicating
the results."
Casey had what I considered to be one-in-a-million genetics for bodybuilding. So duplicating

the results would be extremely difficult, especially considering Viator was mostly rebuilding
muscle he had previously built. Even though they don't have the genetics of Casey, I've put a
number of above-average men through programs similar to the Colorado Experiment.
Here are the muscle gains of eight of those subjects:
1. David Hudlow built 18.5 pounds of muscle in 11 days. Documented in The New High-
Intensity Training.
2. Eddie Mueller built 18.25 pounds of muscle in 10 weeks. Documented in Massive
Muscles in 10 Weeks.
3. Todd Waters built 15.25 pounds of muscle in 6 weeks. Documented in High-Intensity
Strength Training.
4. Jeff Turner built 18.25 pounds of muscle in 4 weeks. Documented in GROW.
5. Keith Whitley built 29 pounds of muscle in 6 weeks. Documented in Bigger Muscles in
42 Days.
6. David Hammond built 22.5 pounds of muscle in 6 weeks. Documented in Bigger
Muscle in 42 Days.
7. Joe Walker added 17.38 pounds of muscle in 6 weeks. Documented in The Body Fat
Breakthrough.
8. Shane Poole built 19.34 pounds of muscle in 6 weeks. Documented in The Body Fat
Breakthrough.
Looking to the Future
I've tried to be as straightforward as possible concerning the Colorado Experiment. Am I

biased because of my experiences with Arthur Jones and Casey Viator? Possibly, to some
degree, because I really liked both of them. On the other hand, I try to keep objectivity in the
forefront of my thinking.
Looking back to the 1973 Colorado Experiment, Arthur Jones's major goal was to
demonstrate to the coaching and medical professions that rapid and large-scale increases in
muscle mass are produced by the proper application of exercise. Jones's marketing of
Viator's overall results certainly achieved the awareness he desired for many years. Jones did
not, however, anticipate the fervent interest the study generated from bodybuilders, or the
ongoing speculation that it has received for more than 40 years. And neither did Viator.
Jones died in his sleep on August 28, 2007. He was 80 years old. Viator died much younger,
at age 62, from an unexpected heart attack on September 4, 2013. They are both missed.
May the reexamined and more complete facts of the Colorado Experiment continue to
fascinate and provoke the attention of bodybuilders throughout the world.
The 14 Colorado Experiment Workouts
This is the first time these workouts have ever been published anywhere. The original
Colorado Experiment utilized 20 Nautilus exercise machines, some of which were negative-
only prototypes that were never commercially available.
The following workouts were adapted by Jones and me for use with free weights and a few
conventional strength-training machines. Arthur speculated that, even though these workouts
don't include specialized Nautilus machines, they would still produce about 75 percent of the
results.
You probably have the potential to get very strong in the negative-only exercises. Finding
dependable spotters is a key requisite in doing your best in replicating the Colorado
Experiment. Good luck.
Exercise Guidelines
1. One Extremely Intense Set – Perform one extremely intense set of each exercise
listed in a workout. You've heard the term "leave it all in the gym." I want you to
"leave it all in the set." This type of training is brutally hard. And if you find yourself
wanting to do another set of an exercise, rest assured, you're doing it dead wrong.
Some workouts list certain exercises more than once, but never back-to-back.
2. Regular Style Exercise – Regular style exercise is where you perform both the positive
(lifting) phase and the lowering (negative) phase of each repetition. Perform both
phases smoothly, lifting the weight in 1 to 2 seconds and lowering the weight in 2 to
3 seconds. Continue each regular-style exercise until it’s impossible to do the full-
range positive phase.
3. Negative-Only Style Exercise – You need one or two spotters to perform most
negative-only exercises. Spotters help you lift the weight into the starting position so
that you can lower the weight, unassisted. Load the bar or machine with 30 to 40
percent more resistance than you could regularly handle. Spotters help you lift the
bar or movement arm to the top position and make a smooth transfer to your
contracted muscles. You lower the resistance slowly back to the starting position in 4
to 8 seconds, and repeat the procedures for 6 to 8 controlled negative-only
repetitions. Discontinue a negative-only exercise when you are unable to lower
weight in 3 seconds.
4. Rep Ranges – For regular exercises, select a weight that allows the performance of
between 7 and 10 repetitions. For negative-only exercises, select a weight that allows
the performance of between 6 and 8 repetitions. Once you can perform the
maximum of a rep range in good form, add 5 percent more weight the next time you
do the exercise.
5. Progression – Attempt constantly to increase the number of repetitions or amount of
weight, or both. Never sacrifice form in the attempt to make progress.
6. Metabolic Conditioning – Metabolic conditioning is an important part of the Colorado
Experiment. To maximize this effect, without limiting strength and muscle gains, start
off by resting no more than one minute between sets. The goal, however, is to
decrease rest periods to 30 seconds, which should be done over several workouts.
Decreasing rest periods too quickly will impair strength and muscle gains.
7. Training Partner – For best gains, team up with a serious training partner who can
reinforce proper form and intensity on each exercise, as well as spot you on negative-
only exercises. If you train with a partner, do not take turns on each exercise. Each
person should complete an entire workout prior to switching to the other person.
8. Workout Journal – It's very important to keep accurate records – date, exercises,
order, resistance, repetitions, and overall training time – of each workout.
Complete exercise descriptions are listed at the end of the article.
Workout #1
TUE – MAY 1, 1973
1. Stiff-Legged Deadlift with Barbell – Regular

2. Leg Extension Machine – Negative Only
3. Squat with Barbell – Regular
4. Leg Curl Machine – Negative Only
5. Bent-Armed Pullover with EZ-Curl Bar – Regular
6. Lat-Machine Pulldown to Chest – Regular
7. Overhead Press with Barbell – Regular
8. Chin-Up – Negative Only
9. Overhead Triceps Extension with Dumbbell – Regular
10.Biceps Curl with Barbell – Negative Only
Workout #2
WED – MAY 2, 1973

5. Bench Press with Barbell – Negative Only
6. Biceps Curl with Barbell – Negative Only
8. Lateral Raise with Dumbbells – Regular
9. Dip – Regular
10.Squat with Barbell – Regular
Workout #3
THU – MAY 3, 1973

2. Bent-Over Row with Barbell – Regular
5. Dip – Negative Only
6. Shoulder Shrug with Barbell – Regular
10.Behind Neck Chin-Up – Negative Only
11.Lateral Raise with Dumbbells – Regular
12.Leg Extension Machine – Negative Only
14.Leg Curl Machine – Negative Only
Off
FRI – MAY 4, 1973
Workout #4
SAT – MAY 5, 1973

4. Chin-Up – Regular
6. Dip – Regular
12.Stiff-Legged Deadlift with Barbell – Regular
Off
SUN – MAY 6, 1973
Workout #5
MON – MAY 7, 1973

Off
TUE – MAY 8, 1973
Off
WED – MAY 9, 1973
Workout #6
THU – MAY 10, 1973
2. Dip – Regular
5. Shoulder Shrug with Barbell – Regular
7. Dip – Regular
8. Squat with Barbell – Regular
Off
FRI – MAY 11, 1973
Workout #7
SAT – MAY 12, 1973
8. Behind-Neck Pull-Up – Negative Only
Off
SUN – MAY 13, 1973
Workout #8
MON – MAY 14, 1973

4. Dip – Regular
10.Bent-Over Row with Barbell – Regular
11.Chin-Up – Negative Only
Off
TUE – MAY 15, 1973
Wed – Workout #9
MAY 16, 1973
5. Dip – Regular
10.Overhead Triceps Extension with Dumbbell – Regular
12.Dip – Negative Only
Off
THU – MAY 17, 1973
Workout #10
FRI – MAY 18, 1973

6. Dip – Regular
Off
SAT – MAY 19, 1973
Workout #11
SUN – MAY 20, 1973

6. Dip – Regular
9. Behind-Neck Pull-Up – Negative Only
Off
MON – MAY 21, 1973
Workout #12
TUE – MAY 22, 1973

3. Dip – Regular
10.Dip – Regular
11.Wrist Curl with Barbell – Regular
Off
WED – MAY 23, 1973
Workout #13
THU – MAY 24, 1973

Off
FRI – MAY 25, 1973
Workout #14
SAT – MAY 26, 1973

3. Dip – Regular
Exercise Descriptions
1. Behind-Neck Pull-Up – Negative Only: This exercise uses a horizontal chin-up bar. You
also need a sturdy bench. Perform the positive work by stepping up on the bench and
the negative work by lowering your body with your arms. Take an overhand grip on
the bar, with your hands approximately 12 inches wider than your shoulders. Climb
into the top position and place the bar behind your neck. Your elbows should be
down and back. Hold the top position tightly and ease your feet off the bench. Lower
your body slowly in 6-8 seconds. At the bottom, stretch briefly, and climb back
quickly to the top, and begin another negative rep. You should feel this exercise
deeply in your biceps, lats, and shoulders.
Note: It’s doubtful that you’ll need to add resistance with a weight belt. If you can
achieve at least 6 repetitions the first time you try it, you’ll indeed be a prime suspect
for growth.
2. Bench Press with Barbell – Negative Only: You need one or two spotters to lift the
bar. Load a barbell on the supports of a flat bench with 30 percent more resistance
than you regularly handle for 6-8 reps. Set up on the bench and grasp the barbell
with your hands positioned slightly wider than your shoulders. Have the spotters lift
the bar into the starting position. The barbell should be directly above your
shoulders. Lower the bar slowly in 4 to 8 seconds to your chest. When you touch your
chest, the spotters lift the bar back to the top position. The spotters lift 80 percent of
the resistance, while you guide the barbell properly to the top. As they transfer the
resistance securely in your hands, take a deep breath, and continue the slow
negatives for the required repetitions.
3. Bent-Armed Pullover with EZ-Curl Bar – Regular: I prefer an EZ-Curl to a straight bar
because it relieves excess torque from of the wrists and allows external rotation of
the humerus, which is a safer position for the shoulders. Place a loaded EZ-Curl bar
on the floor at the head end of a sturdy bench. Lie face up on the bench, with your
head off the end. Reach overhead and down and grasp the EZ-Curl bar with narrow
hand spacing. Anchor your lower body, arch your back slightly, and pull the bar up
and over your torso to your chest. The bar should be resting across your chest on
your sternum. Move the bar back over your head toward the floor. Stretch your lats
and shoulders gradually at the bottom. Do not straighten your arms. Keep them bent
throughout both the positive and negative phases.
Note: The involved pulling muscles have the potential to be big and strong. Don’t be
afraid eventually to use 150 pounds or more on this exercise. But be careful at first
on increasing the range of movement; do so gradually.
4. Bent-Over Row with Barbell – Regular: Place your feet close together under a loaded
barbell. Bend over and grasp the barbell with an underhand grip. An underhand grip,
compared to an overhand grip, places your biceps in the strongest position. Your
hands should be 4-6 inches apart. Your torso should remain parallel to the floor. Keep
a slight bend in your knees to reduce the stress on your lower back and hamstrings.
Pull the barbell up to your waist. Pause in the top position and try to pinch your
shoulder blades together. Lower slowly to the bottom and stretch.
5. Biceps Curl with Barbell – Negative Only: Load a barbell with 30 percent more
resistance than you handle regularly for 10 repetitions. Have a spotter at both ends
of the barbell lift the resistance to the top position of the curl. Grasp the bar with a
shoulder-width underhand grip. Anchor your elbows firmly against the sides of your
waist and keep them there throughout the exercise. Lower the bar slowly in 4 to 8
seconds to the bottom. As soon as you reach the bottom, the spotters lift the bar
back to the top. The spotters need to perform the positive, lifting phase quickly and
the transfer must be handled smoothly. Again, it’s your job to lower slowly under
control.
Note: The biceps curl with a barbell was one of Arthur Jones’s all-time favorite
exercises and that’s why he often included it in his barbell routines. When Jones was
in the best shape of his life, he weighed 200 pounds. He told me that at that weight
he was able to curl a 180-pound barbell for 10 solid repetitions. That took some very
strong biceps muscles.
6. Chin-Up – Regular: Grasp a horizontal bar with a shoulder-width, underhand grip.
Hang at arm’s length and bend your knees and cross your ankles. You should return
to this dead-hang position each time you lower your body. Pull your head and chest
toward the bar. Once your chin is over the bar, move your upper arms down and
squeeze your shoulder blades together. Lower your body smoothly to the dead-hang
position. Repeat for maximum repetitions.
7. Chin-Up – Negative Only: Again, use a sturdy bench to climb into the top position.
The idea is to do the positive by stepping up into the top position and the negative
work with your arms. Place the bench directly under a horizontal bar. Climb into the
top position with your chin over the bar. Hold on to the bar with an underhand grip
and space your hands shoulder-width apart. Remove your feet from the chair or
bench. Lower your body very slowly in 6-8 seconds. Make sure you come all the way
down to a dead hang. Climb back quickly into the top position.
Note: To add weight, use a weight belt and attach an appropriate weight on the
chain. Some trainees can use from 60 to 100 pounds of attached weight on this
exercise.
8. Dip – Regular: Mount the dip bars and extend your arms. Bend your knees and cross
your ankles. Lower your body slowly by bending your elbows until your upper arms
dip just below your elbows. Push back to the starting position. When you can
successfully do 10 or more dips, use a weight belt to add resistance.
9. Dip – Negative Only: Most trainees will require extra resistance added to their body
weight with a weight belt. Climb into the top position of a dip station and straighten
your arms. Remove your feet from the step support and stabilize your body. Bend
your arms and lower your body slowly in 6-8 seconds. Feel the stretch by going just
below where your upper arms are parallel to the floor, which shouldn’t be painful.
Climb back to the starting position and straighten your arms.
Note: Dips were one of Casey Viator’s favorite exercises. He could do more than 30
regular dips in strict form, and I’ve seen him do 10 negative-only dips with 270
pounds attached to his body.
10.Lat-Machine Pulldown to Chest – Regular: Stabilize yourself under the lat machine
and grasp the overhead bar with an underhand grip. Your hands should be about
shoulder width apart. Pull the bar smoothly to your upper chest. Pause. Return
slowly to the stretched position. Repeat for 7 to 10 repetitions.
Note: Arthur Jones was partial to applying the lat-machine pulldown immediately
after the bent-armed pullover – and he used this combination frequently in his
workouts.
11.Lateral Raise with Dumbbells – Regular: Grasp a dumbbell in each hand and stand.
Lean forward at the waist approximately 20 degrees from vertical. Stay in this
leaning-forward position throughout the exercise. Lock your elbows and wrists and
keep them locked throughout the exercise. All the action should be around your
shoulder joints. Raise your arms sideways. Pause briefly when the dumbbells are
slightly above horizontal. Make sure your elbows are slightly bent. Lower the
dumbbells slowly to your sides.
12.Leg Curl Machine – Negative Only: You need a spotter to do the lifting portion of this
exercise. Place 30 percent more resistance on the weight stack than you regularly use
for 10 reps. Lie facedown on the machine with your knees on the pad edge closest to
the movement arm. Make certain your knees are in line with the axis of rotation of
the machine. Grasp the handles provided to steady your upper body. The spotter
helps you lift the movement arm to the contracted position. Pause and make a
smooth transfer of the resistance to your contracted hamstring muscles. Lower the
resistance very slowly in 4 to 8 seconds. Use the spotter to get back to the top
position and continue the negative leg curls until you can no longer do at least a 3-
second descent.
13.Leg Extension Machine – Negative Only: You need a spotter to do the lifting portion
of this exercise. Place 30 percent more resistance on the machine than you regularly
do for 10 repetitions. Sit in the machine and place your feet and ankles behind the
roller pads. Align your knees with the axis of rotation of the movement arm. Lean
back and stabilize your upper body by grasping the handles or the sides of the seat.
The spotter helps you lift the movement arm into the fully contracted top position
and make a smooth transfer of the weight. You lower the weight in 4 to 8 seconds
back to the starting position. Immediately, the spotter grabs the movement arm at
the bottom and helps you quickly get it back to the top position. Continue performing
reps until you can no longer manage a 3-second negative.
14.Overhead Triceps Extension with Dumbbell – Regular: Hold a dumbbell at one end
with both hands. Press the dumbbell overhead. Place your elbows in tight and close
to your ears throughout the exercise. Bend the elbows and lower the dumbbell
slowly behind your head. Don’t move your elbows. Only your forearms and hands
should move. Be careful in the bottom position, where the triceps are stretched and
vulnerable to strains. Move in and out of the bottom position gradually with no jerks.
Press the dumbbell smoothly back to the extended position.
15.Overhead Press with Barbell – Regular: Stand and place a barbell in front of your
shoulders with your hands slightly wider than your shoulders. Keep your feet
shoulder width apart. Press the barbell overhead smoothly. Do not slam into the
lockout. Keep a slight bend in your elbows at the top, which will keep the active
muscles loaded. Lower the weight under control (2 to 3 seconds) to your shoulders.
Do not bounce the barbell off your shoulders at the bottom. Make a smooth
turnaround.
16.Shoulder Shrug with Barbell – Regular: Take an overhand grip on a barbell and stand
erect. Your hands should be slightly wider apart than your shoulders, and the bar
should be touching your thighs. Relax your shoulders forward and downward as far
as comfortably possible. Shrug your shoulders upward as high as possible. Pause
briefly at the top. Lower slowly to the stretched position.
17.Squat with Barbell – Regular: Place a barbell on a squat rack and load it with an
appropriate weight. Position the bar behind your neck across your trapezius muscles,
and hold the bar in place with your hands. If the bar cuts into your skin, pad it lightly
by wrapping a towel around the bar. Lift the bar off the rack and move back one step.
Place your feet shoulder-width apart, toes angled slightly outward. Keep your upper-
body muscles rigid and your torso as upright as possible during this exercise. Bend
your hips and knees and smoothly descend to a position whereby your hamstrings
firmly come in contact with your calves. Without bouncing or stopping in the bottom
position, slowly make the turnaround from negative to positive. Lift the barbell back
to the top position.
18.Stiff-Legged Deadlift with Barbell – Regular: Even though this exercise is called a stiff-
legged deadlift, it should be performed with a slight bend in your knees. This protects
the lower back and the hamstrings. Stand over a barbell, bend your hips and knees,
and grasp the bar with an overhand grip with your hands shoulder-width apart.
Extend your hips and knees and lift the barbell smoothly to a standing position.
Lower the barbell smoothly while keeping a slight bend in your knees. Touch the floor
lightly with the barbell, but do not come to a stop. Lift the barbell smoothly to the
standing position. Repeat for 7 to 10 repetitions.
Note: Ease into the stiff-legged deadlift, especially if you have tenderness or pain in
your lower back or tight hamstrings.
19.Wrist Curl with Barbell – Regular: Grasp a barbell with a palms-up grip. Sit down and
rest your forearms on your thighs and the backs of your hands against your knees.
Lean forward until the angle between your upper arms and forearms is less than 90
degrees. This position allows you to isolate your forearms better. Curl your hands
smoothly by contracting your forearm muscles. Pause briefly. Lower the barbell
slowly.

Dorian Yates

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Dorian Yates’ Workout Routine

Dorian Yates’ WorkoutRoutine

Home Muscle Building Workout

Exercise Sets RepGoal

Seated Arnold Press 3 30

Exercise Sets RepGoal

Pull Ups 3 AMAP

BentOver Reverse Flyes 3 35

Dumbbell Side Bends 3 40

Exercise Sets RepGoal

Two Arm Seated Overhead Dumbbell Extension 3 30

Planks 3 60 sec

Top 5 Compound And Isolation

Compound vs. IsolationExercises

Animal Pak Push Legs Pull

Bulldog 3 Day Powerbuilding Split

Exercise Sets Reps

Exercise Sets Reps

Seated Arnold Press 5 10

Cable TricepExtension 4 15

Exercise Sets Reps

Pull Ups 5 Failure

The Colorado Experiment: Fact or Fiction

Did Casey Viator Really Gain 63 Pounds of Muscle in 28 Days?

All 14 Colorado Experiment Workouts are at the end of this article.

In July of 1973, Jones recruited me to become Director of Research for Nautilus

"Jones force fed Casey Viator each day."

Additionally, Jones was a precise administrator of circumference measurements, but he used

Casey had what I considered to be one-in-a-million genetics for bodybuilding. So duplicating

Here are the muscle gains of eight of those subjects:

Looking to the Future

I've tried to be as straightforward as possible concerning the Colorado Experiment. Am I

The 14 Colorado Experiment Workouts

Complete exercise descriptions are listed at the end of the article.

1. Stiff-Legged Deadlift with Barbell – Regular

1. Bent-Armed Pullover with EZ-Curl Bar – Regular

1. Bent-Armed Pullover with EZ-Curl Bar – Regular

1. Bent-Armed Pullover with EZ-Curl Bar – Regular

1. Bent-Armed Pullover with EZ-Curl Bar – Regular

1. Bent-Armed Pullover with EZ-Curl Bar – Regular

1. Bent-Armed Pullover with EZ-Curl Bar – Regular

1. Bent-Armed Pullover with EZ-Curl Bar – Regular

1. Overhead Press with Barbell – Regular

1. Bent-Armed Pullover with EZ-Curl Bar – Regular

1. Overhead Press with Barbell – Regular

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