AGS-10 Training Program: Inspired By

Dorian Yates' HIT Principles!

By Derek Beast Charlebois
Last updated: Nov 03, 2011
One all-out-set per exercise! That is the basic principle of Dorian Yates' HIT training system.
Derek has created a new training program inspired by this principle. Check out the AGS-10
system.
Article Summary:

 Dorian Yates' HIIT principles suggest one all-out-set to complete failure per exercise.
 The AGS-10 method employs the all-out-set principle as well as volume and rep blasts.
 You don't need to do this exact program. Adapt the intensity techniques to work for you.

AGS-10 Training Program:

Inspired By Dorian Yates' HIT Principles

One all-out-set per exercise! That is the basic principle of Dorian Yates' HIIT training system.
Now, what does "one all-out-set" mean? It means taking a set to the point where you cannot
physically complete another rep. To achieve complete failure it may be necessary to throw in
some drop-sets, rest-pause sets, forced reps or partial reps.

Dorian believed that after you have maximally stimulated the targeted muscle with one-all-out-
set, doing additional sets is not necessary because you have already created the stimulus for
muscle growth. When you look at this concept from a scientific approach, it makes perfect sense.
A heavy, all-out-set to muscular failure is going to recruit a large number of motor units, thereby
overloading a ton of muscle fibers. Overload is the primary stimulus for muscle growth.
 Click Image To Enlarge.
Dorian Yates At The 1994 British Grand Prix.
View More Pics Of Dorian Yates At The 1994 British Grand Prix.

Doing another set after you just took the previous set to complete failure is not going to recruit
additional muscle fibers and will most likely just fatigue you. In addition, your performance
during that next set will most likely suck since you gave it your all for the previous set!

After seeing some videos of Dorian explaining his training principles and seeing them in action, I
was instantly drawn to his method of training. Even before learning about Dorian's training I had
often wondered if doing additional sets after taking the first set to failure was necessary. If my
workout called for three sets of bench press, I found myself holding back on the first two sets
then taking the third set to failure. But would I have been better off just doing one set to failure?
What leads to more growth; doing a set of 6 reps, resting and then doing a set of 5 reps, resting
and then doing a set of 4 reps or doing one all-out-set of 8 reps to complete failure?

It is my current opinion that doing one all-out-set will lead to more growth. The first option of
doing three sets leads to more total reps being completed (greater volume), but the second option
of doing one all-out-set to failure allows you to push yourself harder, leading to a higher level of
overload with less volume.

I decided to give Dorian's HIIT program a go and fell in love with it. Knowing that I only had
one set for each exercise allowed me to train harder and more intense than I had in a long time. I
did the Dorian HIIT routine exclusively for a long time. After a while, even though I was seeing
results, I decided to try out some different routines. It is human nature to always think there are
better options out there.

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After three months of trying various programs and setups I went back to what was working for
me, the Dorian HIIT program. After a few months of doing the Dorian HIIT routine again human
nature got the best of me and I began thinking of ways to make the Dorian HIIT routine more
effective. Unlike before where I tried completely different programs, this time my goal was to
build upon my current program and now I am confident that I have found a technique that will
enhance your results!

Before I continue, I want to point out that some people may do better on a volume-style routine
than a HIIT-style routine and vice versa. There is no "best" program for everyone, so I encourage
everyone to try different routines and find what works best for them. One should note you need
to give a routine enough time to produce results before dismissing it or praising it. It takes more
than a week to get results, so don't label a routine as ineffective after just one week. I am by no
means saying the below program is the best way to train. It's simply one effective strategy to
stimulate muscle hypertrophy.

In addition, the below program is for advanced trainees with at least 3-5 years of consistent
weight training experience. If you haven't done so yet I highly recommend that you first
complete at least two run-throughs of my Tri-Phase program before trying the AGS-10 program.
There are two reasons I make these recommendations:

1. It takes time to develop the mind-muscle-connection and learn how to properly execute
each and every exercise.
2. It takes time and experience for your body to be able to recruit additional motor units and
muscle fibers and you therefore may not be able to train intense enough for one set to be
sufficient to stimulate muscle hypertrophy.

With that said let's get into the AGS-10 program!

 Click To Enlarge.
This Program Is Not Intended For Beginners. Make
Sure You Have 3-5 Years Of Consitent Training Experience.

Introducing AGS-10 (All Growth Stimuli) Training Program

As I stated in my Tri-Phase program, "In my opinion, consistently adding weight to the bar-
lifting heavier weights and/or completing more reps-is the most effective way to add muscle and
grow and should be your primary concern. The number of exercises, sets, rep ranges, etc. you
use should be secondary to progressing with the loads you lift." If you want to grow, you are
going to have to progressively lift heavier weights. The focus for any program should be beating
your performance from your previous workout. Progressively increasing the tension/overload
placed on muscle is the primary stimulus for muscle growth.

In addition to tension, fatigue also plays a role in muscle growth (note: a much smaller role than
tension) and because of this you will complete a "Volume Blast" or "Rep Blast" for the final
exercise for each muscle group worked. All other exercises besides the final exercise for a
muscle group are one all-out-set-to-failure (along with intensity techniques) within the 4-10 rep
range.

Volume Blast

5-10 sets of 10 reps. Stop once you cannot complete 10 reps with the weight you choose. For
example, if you completed 5 sets of 10 reps but on the 6th set you only got 8 reps, then your
volume blast is done.

Rep Blast
1 set of 20-30 reps. Choose an exercise that allows you to keep constant tension on the targeted
muscle.

Warming Up

I recommend starting with 5-10 minutes of cardio to increase your body temperature and get
blood flowing throughout your body. For your weight training I recommend 2-4 warm-up sets
before the first exercise for a muscle group and then 1 "feel set" with 50% of the weight you are
planning on doing for all other exercises for that muscle group. The feel set should not be taken
to failure and should not be exhaustive, just a set to prepare you physically and mentally for that
exercise and heavier weight.

Training Periodization

 3 Weeks completing one-all-out-set + intensity techniques per exercise and

volume/rep blasts.
 1 Week completing just one-all-out-set per exercise with no intensity techniques
and rep blasts only.
 Repeat

INTENSITY TECHNIQUES

Drop Sets - Also known as strip sets, drop sets involve the immediate reduction of weight
between sets with no rest. This will thoroughly burn out a muscle.
Rest-Pause - Do a set to failure. Rest for 5 to 10 seconds then do a few more reps with the
same weight. Do this once or a few times depending on your energy levels and how far you
wish to push. With this technique you can take a weight you can only do for a certain number
of reps and increase that amount.
Forced Reps - Forced reps are a frequently used method of extending a set past the point of
failure to induce greater gains in muscle mass and quality. With forced reps, a training partner
pulls upward on the bar just enough for you to grind out two or three reps past the failure
threshold.
Partial Reps - Performing an exercise without going through a complete range of motion either
at the beginning or end of a rep.

[ More Intensity Techniques ]

Training Schedule

TERMS YOU'LL NEED TO KNOW

Failure - That point in an exercise at which you have so fully fatigued your working muscles
that they can no longer complete an additional repetition of a movement with strict
 biomechanics. You should always take your post-warm-up sets at least to the point of
momentary muscular failure, and frequently past that point.

[ Learn More About Reading Workout Logs ]

 Monday: Chest/Calves
 Tuesday: Delts/Traps/Deadlift
 Wednesday: Rest Day
 Thursday: Back
 Friday: Arms
 Saturday: Quads/Hams
 Sunday: Rest Day

TERMS YOU'LL NEED TO KNOW

Failure - That point in an exercise at which you have so fully fatigued your working muscles
that they can no longer complete an additional repetition of a movement with strict
biomechanics. You should always take your post-warm-up sets at least to the point of
momentary muscular failure, and frequently past that point.

[ Learn More About Reading Workout Logs ]

Monday: Chest/Calves

 Incline Bench Press: 1 set to failure within 4-10 reps

 Flat Dumbbell Press Or Machine Press: 1 set to failure within 4-10 reps
 Incline Dumbbell Flyes: 1 set to failure within 4-10 reps
 Cable Crossovers: 5-10 sets of 10 reps or 1 set of 20-30 reps
 Standing Calf Raise: 1 set to failure within 4-10 reps
 Seated Calf Raise: 5-10 sets of 10 reps or 1 set of 20-30 reps

Get A Printable Log Of The

Chest/Calves Workout.
Printable Page PDF Document

Tuesday: Delts/Traps/Deadlift

 Deadlift: 1 set to failure within 4-10 reps

 Barbell, Dumbbell, Or Machine Shoulder Press: 1 set to failure within 4-10 reps
 Dumbbell Side Lateral: 1 set to failure within 4-10 reps
 One-Arm Lateral: 5-10 sets of 10 reps or 1 set of 20-30 reps
 Barbell Shrug: 1 set to failure within 4-10 reps
 Dumbbell Shrug: 5-10 sets of 10 reps or 1 set of 20-30 reps

Get A Printable Log Of The

Delts/Traps/Deadlift Workout.
Printable Page PDF Document

Thursday: Back

 Bent Over Row: 1 set to failure within 4-10 reps

 Reverse Grip Lat-Pulldowns: 1 set to failure within 4-10 reps
 T-Bar Row Or One-Arm Dumbbell Row: 1 set to failure within 4-10 reps
 Wide Grip Seated Cable Row: 1 set to failure within 4-10 reps
 Straight-Arm Pulldowns or Pullover: 5-10 sets of 10 reps or 1 set of 20-30 reps
 Bent Over Rear Dumbbell Lateral: 1 set to failure within 4-10 reps

Get A Printable Log Of The Back

Workout.
Printable Page PDF Document

Friday: Arms

 Triceps Pressdowns: 1 set to failure within 4-10 reps

 Close Grip Bench Press or Skull Crusher: 1 set to failure within 4-10 reps
 Overhead Triceps Extension: 5-10 sets of 10 reps or 1 set of 20-30 reps
 Dumbbell Preacher Or Machine One-Arm Bicep Curl: 1 set to failure within 4-10
reps
 Barbell Curl: 1 set to failure within 4-10 reps
 Dumbbell or Cable Curl: 5-10 sets of 10 reps or 1 set of 20-30 reps
 Flexion Barbell Wrist Curls: 1 set to failure within 4-10 reps
 Extension Barbell Wrist Curls: 1 set to failure within 4-10 reps

Get A Printable Log Of The Arms

Workout.
Printable Page PDF Document

Saturday: Quads/Hams

 Leg Extension: 1 set to failure within 4-10 reps

 Leg Press: 1 set to failure within 4-10 reps
 Barbell Squats: 1 set to failure within 4-10 reps
 Hack Squat: 5-10 sets of 10 reps or 1 set of 20-30 reps
 Lying Leg Curl: 1 set to failure within 4-10 reps
 Stiff Leg Deadlift: 1 set to failure within 4-10 reps
 Single Leg Curl: 5-10 sets of 10 reps or 1 set of 20-30 reps

Get A Printable Log Of The

Quads/Hams Workout.
Printable Page PDF Document
Conclusion

The key to the AGS-10 program is finding what works best for you. By this I mean finding what
intensity techniques for the exercises that give you the best results. For example, on my "Arm
Training Day" I do the following:

 One-Arm Preacher Curls = 1 set of 4-8 reps + 2-4 forced reps

 Barbell Curl = 1 set of 4-8 reps decrease the weight by 50 lbs (drop-set) then complete as
many reps as I can
 Dumbbell Curl = Volume Blast

There may be exercises where you do not want to use an intensity technique because one all-out-
set is intense enough on its own (this is especially true for squats and deadlifts). You do not have
to use intensity techniques on every single exercise. With some experience and experimenting
you will find what works best for you.

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