From Arnold to Dorian – Which approach works the best?

From Arnold to Dorian – Which approach works the best?

By: Chris Culler

2014 & 2015 KY STATE SUPER HEAVYWEIGHT CHAMPION

Red or blue state, Coke or Pepsi, Arnold or Dorian, with all the choices, which is really the best? OK, this isn't an article on politics or food choices but training styles and which program works the best. I'll admit I have tremendous admiration for both Arnold and Dorian as two of the greatest Mr. Olympia's of all-time. Both set the standards for bodybuilding during their era. The burning question most have is which training program is the best?

Arnold Schwarzenegger's approach was a maximum volume approach. Basically Arnold was all about shocking the muscle. That involves taking the muscle to failure each workout with high intensity sets and not as strict form. This routine can involve anything from 8-20 repetitions for 3-7 sets.

Dorian Yates in contrast to Arnold was vastly different. Dorian's style is from the Mike Mentzer school of heavy duty. Heavy duty relies on the principle of taking a heavy weight with good form to failure. Since you are moving heavier weight and relying on perfect form the repetitions are much less. I would say anywhere from 8-10 reps for 3-4 sets.

So is Dorian right or does Arnold have the answer? Yes.

In my experience, they are both right. I've recently had success with both approaches. I began my pre-contest training with a variation of Arnold's approach and have since switched to a Dorian approach. Remember, when it comes to training, the key is never let your body get comfortable, or your training get stale. I have a training routine I follow, but I always listen to my body. If my training is going well, I'll add a few sets, if I'm tired, I may cut back a little and totally focus on the squeeze.

Below is the training routine I followed for 3-5 months leading up to the 2015 KY State Competition. Give it a try and see how it works for you. You may need to adjust exercises based on your bodily limitations.

Phase 1 – Arnold Training

BACK

  • PARTIAL DEADLIFTS - 4 X 10-6
  • T-BAR ROWS - 4 X 10-6
  • ONE-ARM ROWS - 4 X 10-6
  • WAY-BENT-OVER BARBELL ROWS - 3-4 X 10-15
  • ONE-ARM T-BAR ROWS - 3-4 X 10-15
  • PULL-DOWNS (OVERHAND GRIP) - 3-4 X 10-15
  • SEATED ROPE ROWS - 4 X 12-20
  • PULL-DOWNS MACHINE - 4 X 12-20
  • PULLOVERS (MACHINE OR CABLE) - 4 X 12-20
  • SHRUGS - 9 X 10-20
  • SUPERSET LIGHT ROWS - 3 X 10-20

CHEST & TRICEPS

  • NAUTILLUS BENCH - 4 X 10-6
  • INCLINE BARBELL BENCH - 4 X 10-6
  • FLAT DUMBELL BENCH - 4 X 10-6
  • INCLINE DUMBELL BENCH - 4 X 10-6
  • DECLINE PRESS - 3 X 10-15
  • PEC DECK - 4 X 12-20
  • INCLINE DUMBELLS - 6 X 10-15
  • FLAT DUMBELL FLYES - 4 X 12-20
  • INCLINE DUMBELL FLYES - 4 X 12-20
  • CABLE CROSSOVERS - 4 X 12-20
  • OVERHEAD CABLE ROPE EXTENSIONS - 3 SETS OF 10-15
  • PUSHDOWNS - 3 SETS OF 10-15
  • ONE ARM PULL DOWNS - 3 SETS OF 10-15
  • DIPS - 4-6 SETS 10-20

SHOULDERS

  • SEATED BARBELL PRESS - 4 X 6-10
  • HIGH PULLS - 4 X 6-10
  • SEATED DUMBELL PRESS - 4 X 6-10
  • RUN-THE-RACK SIDE LATERALS - 3 X 10-15
  • SEATED LATERAL RAISES - 3 X 10-15
  • BENT-OVER LATERALS - 3 X 10-15
  • REVERSE PEC DECK - 3 X 10-15
  • FRONT/SIDE/REAR LATERAL RAISES - 2-4 X 12-20
  • CABLE LATERAL RAISES - 2-4 X 12-20
  • BARBELL SHRUGS - 2-3 X 10-20
  • DUMBELL SHRUGS - 2-3 X 10-20
  • UPRIGHT ROWS - 2-3 X 10-20

BICEPS & SHOULDERS 2

  • STANDING BARBELL PRESS - 3 X 10-20 SUPERSET BARBELL CURLS - 3 X 6-10
  • SIDE DELTS - 3 X 8-12 SUPERSET DUMBELL CURLS - 3 X 6-10
  • REAR DELTS - 3 X 8-12 SUPERSET PREACHER CURLS - 3 X 10-15
  • FRONT DELTS - 3 X 8-12 SUPERSET INCLINE DUMBELL CURLS - 3 X 10-15
  • CABLE CURLS - 2-3 X 12-20
  • MACHINE CURLS - 2-3 X 12-20
  • HAMMER CURLS - 6-9 SETS 10-20

QUADS

  • LEG PRESS - 3 - 4 X 6-10 SUPERSET SISSY SQUATS - 3 X 10-15
  • ONE LEG PRESS - 3 X 10-15
  • SQUATS - 3 - 4 X 6-10
  • HACK SQUATS - 4-7 X 10-15 SUPERSET ONE LEG EXTENSIONS - 4 - 7 X 12-20
  • LUNGES - 4 - 7 X 12-20
  • LEG EXTENSIONS - 4 - 7 X 12-20

HAMS

  • LEG CURLS - 6-8 X 6-10
  • STIFF DEADLIFTS - 4 X 10-20 SUPERSET SINGLE LEG CURLS - 4 X 10-20
  • DUMBELL DEADS - 4 X 10-20

CALVES

  • STAND OR SEATED - 6-8 X 10-20

Phase 2 – DORIAN Training

CHEST & BACK

BE SURE TO ALSO SPLIT UP CHEST AND BACK WITH SEPARATE WORKOUTS

  • BENCH - 12 - 10 - 8 - 6 - 5 SUPERSET WIDE GRIP PULLDOWN - 4 X 8
  • INCLINE - 4 X 6-8 SUPERSET BENT ROWS OR T - BAR - 4 X 8
  • DECLINE OR PEC DEC - 4 X 8 SUPERSET WIDE GRIP OR FRONT PULLDOWNS - 4 X 8
  • MACHINE FLYS - 4 X 8 SUPERSET CABLE ROWS - 4 X 8
  • DIPS - 4 X 8 SUPERSET CLOSE CHINS - 4 X 8

SHOULDERS & ARMS 1

  • SEATED BARBELL PRESS - 4 X 8 SUPERSET SHRUGS - 4 X 8
  • DB REAR DELTS - 8 X 8
  • DB SIDE LATERAL - 8 X 8
  • FRONT DELTS - 4 X 8
  • EZ BAR OR DUMBBELL CURLS - 8 X 8 SUPERSET ROPE PUSHDOWNS - 8 X 10
  • PREACHER CURLS - 8 X 8 SUPERSET REV. ONE ARM PUSHDOWN - 8 X 8

ARMS & SHOULDERS 2

  • HIGH PULLS - 3 X 6-8 SUPERSET SEATED DUMBELL PRESS - 3 X 6-8
  • DB REAR DELTS - 4 X 8
  • DB SIDE LATERAL - 4 X 8
  • FRONT DELTS - 2 X 8
  • EZ BAR OR DUMBBELL CURLS - 4 X 8 SUPERSET ROPE PUSHDOWNS - 4 X 10
  • PREACHER CURLS - 4 X 8 SUPERSET REV. ONE ARM PUSHDOWN - 4 X 8
  • HAMMER CURLS - 4 X 8 SUPERSET BEHIND HEAD EXT. - 4 X 8

QUADS

  • LEG EXTENSIONS - 2-3 X 10-15 plus 3 X 10
  • ONE LEGGED PRESS - 2 X 10 plus 2 X 8
  • SQUATS - 8 X 8
  • LUNGES - 4 X 10

HAMS

  • LYING LEG CURLS - 2-3 X 15-20 plus 15,12,10,8, 15 PARTIAL REPS
  • STIFF OR ROMANIAN - 4 X 6-10 SUPERSET BAND CURLS - 4 X 10
  • GLUTE HAM RAISE - 3 X FAILURE
  • SUPERSET KICKBACKS - 3 X FAILURE

CALVES

  • STANDING CALF RAISE - 5 X 20