{"id":368,"date":"2025-12-19T09:27:15","date_gmt":"2025-12-19T09:27:15","guid":{"rendered":"https:\/\/dynutrition.md\/?p=368"},"modified":"2025-12-19T10:53:11","modified_gmt":"2025-12-19T10:53:11","slug":"antrenamentul-pentru-piept-si-biceps-al-lui-dorian-yates-din-1993","status":"publish","type":"post","link":"https:\/\/dynutrition.md\/?p=368","title":{"rendered":"Antrenamentul pentru piept \u0219i biceps al lui Dorian Yates din 1993"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"368\" class=\"elementor elementor-368\">\n\t\t\t\t<div class=\"wd-negative-gap elementor-element elementor-element-e01fddc e-flex e-con-boxed e-con e-parent\" data-id=\"e01fddc\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-efa4ea0 elementor-widget elementor-widget-image\" data-id=\"efa4ea0\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"576\" src=\"https:\/\/dynutrition.md\/wp-content\/uploads\/2025\/12\/Dorian-Training-Landscape_7cb8e92a-4dab-4589-a525-336798b81a1a-1024x576.webp\" class=\"attachment-large size-large wp-image-370\" alt=\"\" srcset=\"https:\/\/dynutrition.md\/wp-content\/uploads\/2025\/12\/Dorian-Training-Landscape_7cb8e92a-4dab-4589-a525-336798b81a1a-1024x576.webp 1024w, https:\/\/dynutrition.md\/wp-content\/uploads\/2025\/12\/Dorian-Training-Landscape_7cb8e92a-4dab-4589-a525-336798b81a1a-300x169.webp 300w, https:\/\/dynutrition.md\/wp-content\/uploads\/2025\/12\/Dorian-Training-Landscape_7cb8e92a-4dab-4589-a525-336798b81a1a-768x432.webp 768w, https:\/\/dynutrition.md\/wp-content\/uploads\/2025\/12\/Dorian-Training-Landscape_7cb8e92a-4dab-4589-a525-336798b81a1a-1536x864.webp 1536w, https:\/\/dynutrition.md\/wp-content\/uploads\/2025\/12\/Dorian-Training-Landscape_7cb8e92a-4dab-4589-a525-336798b81a1a-600x338.webp 600w, https:\/\/dynutrition.md\/wp-content\/uploads\/2025\/12\/Dorian-Training-Landscape_7cb8e92a-4dab-4589-a525-336798b81a1a-150x84.webp 150w, https:\/\/dynutrition.md\/wp-content\/uploads\/2025\/12\/Dorian-Training-Landscape_7cb8e92a-4dab-4589-a525-336798b81a1a.webp 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t<div class=\"wd-negative-gap elementor-element elementor-element-72d8d9d e-flex e-con-boxed e-con e-parent\" data-id=\"72d8d9d\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-050a9d8 color-scheme-inherit text-left elementor-widget elementor-widget-text-editor\" data-id=\"050a9d8\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t\t\t\t\t\t<h2>Pentru acest articol de blog, ne \u00eentoarcem \u00een anul 1993, cu doar c\u00e2teva s\u0103pt\u0103m\u00e2ni \u00eenainte de Mr. Olympia, care avea s\u0103 schimbe regulile jocului pentru totdeauna.\u00a0<\/h2><p><br \/>Acesta este exact antrenamentul pe care l-a f\u0103cut Dorian Yates mar\u021bi, 21 iulie 1993, cu \u0219apte s\u0103pt\u0103m\u00e2ni \u00eenainte de Mr. Olympia \u0219i la doar o s\u0103pt\u0103m\u00e2n\u0103 \u00eenainte de acele fotografii alb-negru emblematice, realizate imediat dup\u0103 sesiunea de piept \u0219i biceps.<\/p><p>A\u0219adar, te invit\u0103m s\u0103 fii parte dintr-un antrenament intens de piept \u0219i biceps, \u00een stilul legendar Blood &amp; Guts, chiar \u00een mijlocul s\u0103lii Temple Gym din Birmingham.<\/p><p>Pieptul \u0219i bicep\u0219ii erau probabil cele mai slabe puncte ale lui Dorian, a\u0219a c\u0103 depunea un efort uria\u0219 pentru a-i dezvolta. Mai ales dup\u0103 primul s\u0103u Mr. Olympia din 1991, c\u00e2nd a fost \u00eenvins de marele Lee Haney, \u00een anul urm\u0103tor \u0219i \u00een anii care au urmat a muncit cu tenacitate \u0219i determinare pentru a-i aduce la nivelul dorit. Obiectivul s\u0103u era s\u0103 fie \u00abpachetul complet\u00bb, iar prima experien\u021b\u0103 la Olympia i-a dat un imbold \u0219i mai mare pentru a-\u0219i perfec\u021biona fiecare detaliu al antrenamentului.<\/p><p>Dup\u0103 ce \u00ee\u0219i lua suplimentele pre-antrenament, cafein\u0103 \u0219i efedrin\u0103 (nu chiar Blood &amp; Guts, cum folosim acum), descuia lac\u0103tul care proteja treptele abrupte ce duceau \u00een sala de antrenament \u0219i \u00ee\u0219i \u00eencepea rutina obi\u0219nuit\u0103 de \u00eenc\u0103lzire pentru partea superioar\u0103 a corpului, preg\u0103tindu-\u0219i mu\u0219chii pentru greut\u0103\u021bile uria\u0219e pe care urma s\u0103 le ridice.<\/p><p>Structura seturilor era simpl\u0103: pentru primul exerci\u021biu, Dorian obi\u0219nuia s\u0103 fac\u0103 de obicei 2\u20133 seturi de \u00eenc\u0103lzire, pentru a-\u0219i preg\u0103ti \u0219i activa complet mu\u0219chiul. Este important de men\u021bionat c\u0103 aceste seturi de \u00eenc\u0103lzire nu se f\u0103ceau niciodat\u0103 p\u00e2n\u0103 la e\u0219ec; scopul lor era doar s\u0103 pun\u0103 mu\u0219chiul \u00een func\u021biune pentru setul principal, care urma s\u0103 fie executat p\u00e2n\u0103 la e\u0219ec, declan\u0219\u00e2nd mecanismul de cre\u0219tere muscular\u0103.<\/p><p>Dac\u0103 ar fi f\u0103cut doar seturile de \u00eenc\u0103lzire \u0219i ar fi trecut mai departe, stimulul nu ar fi fost suficient pentru a declan\u0219a cre\u0219terea muscular\u0103. A\u0219adar, \u00eenc\u0103lzirea se f\u0103cea cu greut\u0103\u021bi \u00abmai u\u0219oare\u00bb, de obicei 50% \u0219i 75% din maxim, iar apoi urma un set de lucru, la 100% din capacitate, dus p\u00e2n\u0103 la e\u0219ec.<\/p><h3><br \/><strong>Primul exerci\u021biu: Decline Barbell Press (\u00eempins declinat cu bara).<\/strong><\/h3><p>Acesta era un exerci\u021biu de baz\u0103 \u00een rutina lui Dorian \u0219i \u00eencepea \u00eentotdeauna cu el, p\u00e2n\u0103 \u00een 1994, c\u00e2nd a trecut la Incline Barbell Press (\u00eempins \u00eenclinat cu bara).<\/p><ul><li>Primul set de \u00eenc\u0103lzire: 61 kg, un set u\u0219or de aproximativ 12 repet\u0103ri.<\/li><li>Al doilea set de \u00eenc\u0103lzire, dup\u0103 aproximativ un minut de pauz\u0103: a ad\u0103ugat un disc de 20 kg,ajung\u00e2nd la 100 kg, pentru 10 repet\u0103ri.<\/li><li>P\u00e2n\u0103 aici totul a decurs u\u0219or.<\/li><li>Dup\u0103 o scurt\u0103 pauz\u0103, al treilea set de \u00eenc\u0103lzire: 152 kg pentru 8 repet\u0103ri.<\/li><\/ul><p>\u00cenc\u0103lzirea s-a \u00eencheiat.<\/p><p>Acum, cu mintea \u0219i corpul preg\u0103tite, urma setul s\u0103u principal p\u00e2n\u0103 la e\u0219ec muscular\u2026 cu 208 kg! \u00cen mintea lui, acesta era singurul moment din s\u0103pt\u0103m\u00e2n\u0103 \u00een care putea stimula cre\u0219terea pentru acest exerci\u021biu\u2026 \u0219i aceasta era realitatea lui.<\/p><p>\u00ce\u0219i acumulase deja toat\u0103 agresivitatea, adrenalina curgea \u00een valuri, iar el \u00ee\u0219i imaginase deja fiecare mi\u0219care ce urma s\u0103 o execute.<\/p><p>A desprins bara, a cobor\u00e2t-o \u0219i a \u00eempins cu o intensitate feroce, pe \u00eentreaga amplitudine a mi\u0219c\u0103rii, dar \u00eentotdeauna sub control total.<\/p><p><br \/><strong>A reu\u0219it 5 repet\u0103ri \u0219i \u00eenc\u0103 1 repetare for\u021bat\u0103. Aceasta era e\u0219ecul muscular.<\/strong><\/p><p>Pentru partea superioar\u0103 a corpului, \u021binta lui era s\u0103 ating\u0103 e\u0219ecul muscular dup\u0103 6\u20138 repet\u0103ri, iar pentru partea inferioar\u0103, num\u0103rul de repet\u0103ri era mai mare, \u00een jur de 10\u201315.<\/p><p>\u00cen\u00a0<a href=\"https:\/\/www.youtube.com\/watch?v=UHymqS5bZdg\">Blood &amp; Guts<\/a>\u00a0\u00eel po\u021bi vedea pe Dorian \u00eencep\u00e2nd cu<strong>\u00a0Incline Barbell Press.<\/strong>\u00a0De\u0219i nu pare s\u0103 se chinuie, adev\u0103rul e c\u0103 se lupta cu fiecare repetare. De-a lungul anilor \u0219i-a dezvoltat abilitatea de a-\u0219i men\u021bine forma chiar \u0219i c\u00e2nd exerci\u021biul devenea extrem de greu\u2026 e o adev\u0103rat\u0103 art\u0103 s\u0103 rezi\u0219ti tenta\u021biei de a folosi impulsul sau de a gr\u0103bi mi\u0219carea.<\/p><p>Dup\u0103 o scurt\u0103 pauz\u0103, era r\u00e2ndul urm\u0103torului exerci\u021biu:\u00a0<strong>Incline Smith Machine Press.<\/strong><\/p><p>Acest exerci\u021biu a fost ad\u0103ugat \u00een rutin\u0103 \u00een 1991, dup\u0103 Olympia, cu scopul de a dezvolta partea superioar\u0103 a pieptului. Folosea o pant\u0103 mic\u0103 pentru a reduce implicarea deltoizilor anteriori \u0219i a men\u021bine tensiunea pe mu\u0219chii pectorali.<\/p><p><strong>Cum mu\u0219chii pieptului erau deja \u00eenc\u0103lzi\u021bi, f\u0103cea un singur set de \u00eenc\u0103lzire: 120 kg pentru 6 repet\u0103ri, f\u0103r\u0103 a merge p\u00e2n\u0103 la e\u0219ec.<\/strong><\/p><p>Setul de lucru urma 2 minute mai t\u00e2rziu: 160 kg pentru 5 repet\u0103ri + 1 repetare for\u021bat\u0103. Dar setul nu se termina aici. Dup\u0103 c\u00e2teva respira\u021bii ad\u00e2nci, ridica iar bara \u0219i mai executa \u00eenc\u0103 o repetare \u00eenainte de a o a\u0219eza. Aceasta este tehnica rest-pause, un set de mare intensitate \u00een care ajungi la e\u0219ec, te opre\u0219ti c\u00e2teva secunde \u0219i sco\u021bi \u00eenc\u0103 o repetare. Cel mai bine se aplic\u0103 la aparatele de for\u021b\u0103 \u0219i cu modera\u021bie.<\/p><p>Cu exerci\u021biile de \u00eempins \u00eencheiate, era timpul pentru\u00a0<strong>Incline Dumbbell Flys<\/strong>: un singur set de \u00eenc\u0103lzire cu gantere de 32 kg pentru 10 repet\u0103ri, urmat de setul de lucru cu gantere uria\u0219e de 45 kg fiecare, 10 repet\u0103ri complete + 1 repetare for\u021bat\u0103.<\/p><p><br \/><strong>Urm\u0103torul exerci\u021biu: Cable Crossovers<\/strong>, 36 kg pe fiecare parte, 13 repet\u0103ri p\u00e2n\u0103 la e\u0219ec + 2 repet\u0103ri for\u021bate.<br \/>De obicei, acestea ar fi fost toate exerci\u021biile pentru piept: 25 de minute \u0219i 4 exerci\u021bii. Dar Dorian nota totul cu rigurozitate \u0219i, \u00een acea zi, a mai ad\u0103ugat un exerci\u021biu pentru piept \u2013 un alt tip de fly.<\/p><p>A \u00eencheiat pieptul cu\u00a0<strong>Pec Deck Machine<\/strong>, pozi\u021bionat\u0103 unic pentru a imita un decline fly: 150 kg, 6 repet\u0103ri + 2 repet\u0103ri for\u021bate, cu ajutorul spotter-ului, \u0219i \u00eenc\u0103 2 repet\u0103ri negative cobor\u00e2nd \u00eencet greutatea.<\/p><h3><strong>O mic\u0103 poveste de la \u201eThe Shadow\u201d:<\/strong><\/h3><p>\u201e\u00centregul stack avea 136 de kg, dar era prea u\u0219or pentru mine, a\u0219a c\u0103 am ad\u0103ugat c\u00e2teva discuri de 20 kg, ajung\u00e2nd aproape la 180 de kg. \u00cen timpul setului, la jum\u0103tatea celei de-a cincea repet\u0103ri, bra\u021bul aparatului s-a rupt, la doar 1 mm de nasul lui Kenny Brown, partenerul meu de antrenament. Ar fi putut fi grav, dar am continuat sesiunea. Aparatul a fost reparat, dar nu l-am mai folosit niciodat\u0103, era prea riscant.\u201d<\/p><p>Astfel, antrenamentul pentru piept era complet, mu\u0219chii pectorali erau tari \u0219i complet pompa\u021bi. Dup\u0103 o scurt\u0103 pauz\u0103, a urmat r\u00e2ndul bicepsului.<\/p><h3><strong>Exerci\u021bii pentru biceps<\/strong><\/h3><p>Rutina bicepsului era aproape identic\u0103 cu cea din Blood &amp; Guts, doar c\u0103 \u00een aceast\u0103 sesiune nu a f\u0103cut single arm curls la Nautilus Curl Machine.<br \/>Primul exerci\u021biu: Seated Incline Dumbbell Curls, cu un singur set de \u00eenc\u0103lzire: 23 kg, 8 repet\u0103ri, concentr\u00e2ndu-se pe contrac\u021bia maxim\u0103 \u0219i cobor\u00e2re lent\u0103, f\u0103r\u0103 niciun balans.<\/p><p>Setul de lucru: 32 kg, ambele bra\u021be simultan, p\u00e2n\u0103 la e\u0219ec, cu \u00eenc\u0103 1\u20132 repet\u0103ri for\u021bate, concentr\u00e2ndu-se pe fiecare bra\u021b individual. \u00cen total: 6 repet\u0103ri + 1 repetare for\u021bat\u0103, cu ajutorul spotter-ului<\/p><p>Ultimul exerci\u021biu:\u00a0<strong>EZ Barbell Curls<\/strong>, 70 kg, 6 repet\u0103ri p\u00e2n\u0103 la e\u0219ec. De obicei, Dorian f\u0103cea \u0219i negative suplimentare, dar \u00een aceast\u0103 sesiune a evitat, din cauza unei u\u0219oare \u00eentinderi la biceps brahial.<br \/>\u00centregul antrenament a durat 45 de minute.<\/p><h3><strong>Atmosfera \u00een sal\u0103<\/strong><\/h3><p>Pe tot parcursul antrenamentului, totul era extrem de serios. Singurele cuvinte rostite erau de \u00eencurajare \u0219i despre greut\u0103\u021bile folosite. Dup\u0103 sesiune, echipa se relaxa, consumau shake-ul de proteine \u0219i puteau discuta despre orice doreau.<\/p><h3><strong>Rezultatul<\/strong><\/h3><p>La doar c\u00e2teva luni, pe 11 septembrie 1993, \u201eThe Shadow\u201d \u0219i-a ap\u0103rat titlul de Mr. Olympia \u0219i a stabilit un nou standard \u00een culturism.<\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Pentru acest articol de blog, ne \u00eentoarcem \u00een anul 1993, cu doar c\u00e2teva s\u0103pt\u0103m\u00e2ni \u00eenainte de Mr. Olympia, care avea<\/p>\n","protected":false},"author":1,"featured_media":370,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43,45],"tags":[],"class_list":["post-368","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-acasa","category-blog"],"_links":{"self":[{"href":"https:\/\/dynutrition.md\/index.php?rest_route=\/wp\/v2\/posts\/368","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/dynutrition.md\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/dynutrition.md\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/dynutrition.md\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/dynutrition.md\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=368"}],"version-history":[{"count":4,"href":"https:\/\/dynutrition.md\/index.php?rest_route=\/wp\/v2\/posts\/368\/revisions"}],"predecessor-version":[{"id":373,"href":"https:\/\/dynutrition.md\/index.php?rest_route=\/wp\/v2\/posts\/368\/revisions\/373"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/dynutrition.md\/index.php?rest_route=\/wp\/v2\/media\/370"}],"wp:attachment":[{"href":"https:\/\/dynutrition.md\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=368"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/dynutrition.md\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=368"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/dynutrition.md\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=368"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}