Is Dorian Yates HIT (Low Volume) Training Good For Size?

My opinion on Yates style HIT (low volume, high intensity) training.

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Filmed and edited by me and Rashaun R using Final Cut Pro X and Sony A6500

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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.

[JeffNippard]

One more question to answer in the daily Q&A uploads tomorrow, then it's back to the regular schedule! Hope you guys are enjoying so far.

[justj]

What he fails to mention is his warm up protocol and advanced techniques. He didn't just walk in, bang out 1 set then bounce. He was very thorough. Same with Mike Mentzer. They're all effective, its about preference. He explained the crossover well though.

[Jeffthedude]

This is the same debate we've been having since the 90s. I know there's more research data available now but my personal experience I was able to put on more muscle mass working out with lower volume and higher intensity

[samh]

"I've been listening to Joe Rogan's podcast for some reason" I think is how every listener of his podcast feels, like "why am I watching this" but you just keep watching anyway

[kombasanpracka]

The thing is Dorian didn't just jump from one set per execise to another. The essential part of all his workouts were warm up sets with 50% and 70% of his max and just after that he went for the ultimate working set to the failure (and beyond). So from this point it looks like a pretty classic way of training just with very intense 3rd set for each exercise.

[goul]

Periodizing it. Smartest thing I heard in this dispute about HIT and High Volume

[iamryanlittle]

Always dope to hear my music in your videos, Jeff. Thank you!

[rosariokueres]

Let me tell you guys now, I’ve trained since 2012 and in the last 2 weeks of training like Dorian instead of like for 4/5 sets of 10-12 and doing the 1-2 warm up sets and the one to failure my body absolutely loves it.

[RobertNowland]

Hey Jeff, great to hear your take on my question!
Most people dismiss the idea of High-Intensity Training out of hand as it runs counter to conventional wisdom, which is why I was glad to see a more open take on it. I agree that periodizing would be the wisest way to go, as perhaps on HIT at a point gains will plateau from lack of volume and training stimulus, but on a higher volume approach gains may plateau as the body can no longer adapt to the continually increasing volume and stress. I've started experimenting with a low volume approach recently and have noticed good results, and anecdotally there seems to be some credence to it despite the fact there isn't a tonne of research in the area as of yet.

[StephanieButtermore]

Studies say this...studies say that...but that thumbnail 👀🔥

[MickDavies]

The trick is to smash a beer before the session... Carb load on Carlsberg

[stevewright]

When Dorian tells you he trained intense his not fuckin around, I doubt 2% of the planet hits the weights as hard as Yates. Look at any interview with any former Olympia pro and they all say Dorian trained like a mad man.

[AnSturbin]

I've adopted this approach for my leg workouts, because I would spend so much time working them out otherwise, that I would become unmotivated to train them properly. The high intensity of Yates' style excites me, where I actually look forward to training my legs. The results have been great.

[dustinmoses]

I tried the HIT approach and I have to say it works. Its like a 30 min workout beats the high volume traoning by a mile

[JT-fneu]

I've been training for 25 years and training people for many of that too. High intensity low volume training is definitely more superior way of training For me and my body type that is, as long as you spend a lot of time warming up etc. . Some people may react better to high volume, but if you do low volume you got to have the fortitude to go to the death on the working sets . Cheers Jeff great channel you have here old mate

[Drunken_Hamster]

HIT vs HVT is really just a matter of perspective. I've been inundated with videos about HIT for the last few days, and a few of them have mentioned slower reps. The volume isn't in the sets and reps (which are arbitrary) the volume is in the time under tension for your muscles. So instead of 1s down, explode up type reps, you're doing controlled 3-5s down and up, never locking out or hanging the weight, and changing direction slowly as a point of injury prevention. This, combined with not having 1-5 minute rests between 3-6 sets is what condenses a 1.5hr workout into 30 minutes with the same level of muscle fatigue, hence "high intensity"

At the end of the day, the volume of tension and muscle fatigue is the same. But it's condensed into that one working set instead of 3+ working sets. Of course, a good warmup is still key, but this is a much more time AND mentally effective way of training. Or so it seems. Not to mention the injury resistance due to the lack of "peak forces" that happen due to acceleration and fast changes of direction.

Defo gonna try this when I get back in the gym.

[theironforce]

I see no issue in dipping into both realms (HIT/Volume) as needed.
There's room for both, if used appropriately catered to your goal.

[xtraOrdinaryAthletes]

These daily Q&As have been awesome!
And love the periodizing idea for sure! Always enjoyed taking sets to failure from time to time just cause I love the feel, but interesting to see how it compares and stacks up against other methods.

[nadizahadi]

Love this style of vid!!! Keep them coming!!!

[IsThisBenton]

Jeff, from the inconsistency in the research findings I just go by the rule that as long as you work sufficiently hard in the gym you will build muscle, that can be from doing a lot (volume) or from lifting really heavy (to failure etc). Do you generally agree?