Push beyond your limits and unlock new pathways of extreme growth as you follow the mass routine created by legendary 6-Time Mr. Olympia Dorian Yates. Prepare to take on the very same body-shocking failure sets that elevated him into legend, and will test your threshold of possibility. Tips Workout Split And Recovery: Rest - Be flexible. Take a day off if you need it. Extra Negatives: Lifting is the weakest phase of the movement. Static is the strongest phase of the movement. Negative movement is the most important part of the rep. More muscle damage occurs during negative movement. When positive has failed negative still has strength. Cardio: 25-30 min moderate pace 3 times a week. Helps you recover quicker. Do cardio away from weight training. Abs: Body weight exercise. Short movements. Forward Crunches and Reverse Crunches. Once a week. No additional weight. Multiple sets concentrating on contraction. Machine Vs. Free Weights: Free weights adapt movement for your body. Machine helps isolate muscle. Machine helps control extra negatives. Training Partners: True failure is hard to achieve without a spotter. Choose training partner with the same goals. Nutrition And Supplementation: To gain muscle 1.5 g protein per pound of body weight daily. Eat 5-6 small meals a day. Multiply protein intake by 1.5-2 for carb intake. Fats improve strength performance. Mix a few egg yolks with whites. Eat only lean beef. Ingest simple sugar right after training. Injury Prevention: Take care of injuries before they get worse. Scar tissue is not flexible and may tear again. Get deep tissue massages regularly. Visit a chiropractor frequently. Progress Tracking: Track body measurements and body weight. Make small, short-term achievable goals. Taking progress pictures helps track gains. Motivation: Keep a workout and nutrition journal. Make short term and long term goals. Writing down goals makes them more powerful. Work to beat yourself every workout. Know workout before entering the gym.