Dorian Yates\u2019 way of training hasn\u2019t changed since hoisting the Sandow trophy into the air. On Nov. 19, 2025, he broke down \u2018The Colorado Experiment,\u2019 which saw Casey Viator gain 63 pounds in just 28 days, proving that science-based high-intensity training works.\u00a0<\/p>\n
The study featured the late Arthur Jones<\/a> and Casey Viator<\/a> as its subjects. Jones invented the Nautilus machines and redefined how bodybuilders approached training. Though performing a fixed number of sets and reps was the norm, Jones challenged this idea.\u00a0<\/p>\n Instead, he argued the \u2018less is more\u2019 philosophy. Jones was adamant that achieving failure was more important than time spent at the gym. This system was later adopted and then manipulated by Dorian Yates<\/a>, who leveraged it to become a six-time Mr. Olympia<\/a>. While science-based lifting<\/a> changed how athletes work out today, Yates believes that his training system has always been supported by evidence.\u00a0<\/p>\n \u201cA lot of you younger guys may not have heard of Arthur Jones, in short he invented the Nautilus line of gym equipment and challenged the common belief that you need to spend hours upon hours training each day.\u201d<\/p>\n Yates Shows How HIT & The Colorado Experiment Prove Max Growth With Minimal Volume\u00a0<\/p>\n In the post, Yates explained The Colorado Experiment from 1973.\u00a0<\/p>\n \u201cScience based training\u2026<\/p>\n Get Fitter, Faster<\/p>\n Level Up Your Fitness: Join our \ud83d\udcaa strong community in Fitness Volt Newsletter. Get daily inspiration, expert-backed workouts, nutrition tips, the latest in strength sports, and the support you need to reach your goals. Subscribe for free!<\/p>\n Please wait…<\/p>\n You’re In! Let’s Crush Your Fitness Goals Together<\/p>\n Expect expert-backed workouts, nutrition advice, the latest in strength sports, and a whole lot of motivation heading your way.<\/p>\n Subscribe Another Email<\/p>\n Well my question is; what is this science, where is the data coming from, which studies are they, how were they conducted, who were the participants? Jones and Viator were the subjects in the study. After three 34-minute, intense failure-based sessions in four weeks, Viator gained a staggering 63 pounds.\u00a0<\/p>\n \u201cThe location was Colorado State University and was supervised by Dr. Elliott Plese, Director of Exercise Physiology Lab at Colorado State University. Both Arthur and Casey Viator (a bodybuilder and youngest Mr. America) were the participants. Jones put Casey through a series of brief, but super intense workouts to failure, that averaged 34 minutes roughly 3x per week.\u201d<\/p>\n \u201cIt\u2019s documented that Casey\u2019s overall muscle mass gain in the 28 days of the experiment was 63lbs! To drive home the value of his HIT approach, Yates noted that it took Arnold Schwarzenegger<\/a> four months to pack on 15 pounds for the 1975 Mr. Olympia.\u00a0<\/p>\n \u201cA comparison I want to make is that since we are comparing muscle memory; Arnold lost weight for the movie \u2018Stay Hungry\u2019 in 1975, to weigh 210lbs. He then trained for roughly 3-4 months, sometimes twice per day, to weigh I believe 225lbs at that year\u2019s Olympia, so that\u2019s 15lbs in a 4 month period and Casey regained 63lbs in a month.\u201d\u00a0<\/p>\n \u201cObviously the average person is not going to gain 63lbs in a month, and yes I believe both guys were using gear, but my point is that you do not need a lot of volume to stimulate growth.\u201d<\/p>\n \u201cThe Shadow\u201d urged lifters to ditch hours of volume and focus on overload, stress, intensity, and pushing yourself to failure.\u00a0<\/p>\n \u201cYou do not need to be spending hours doing volume; it\u2019s about overload, stress, intensity and pushing yourself to the absolute limit.<\/p>\n Of course with sufficient nutrition and recovery too. But HIT in my opinion is the fastest and most effective way of putting on muscle mass and I believe Viator proved this,\u201d Dorian Yates shared<\/a>.\u00a0<\/p>\n In addition to Yates, rising IFBB Pro Sam Sulek discussed the validity of science-based lifting. He called it a \u201csnakeoil of an idea<\/a>\u201d rather than a legitimate product. He added, \u201cFor a younger guy, it\u2019s this clout mentality of oh, I\u2019m on the new wave train \u2014 some of it is a little silly. I don\u2019t think all of it is.\u201d\u00a0<\/p>\n While some have doubted Yates\u2019 training principles, the studies back it up. He believes effort and reaching failure are crucial to adding muscle and size as a bodybuilder.\u00a0<\/p>\n RELATED:\u00a0Dorian Yates Not a Fan of \u2018Reps in Reserve\u2019: \u201cIt\u2019s Called a Wanker\u2019s Workout\u201d<\/a><\/p>\n
I do know of one experiment that was conducted and documented back in May 1973\u2026 The Colorado Experiment, by Arthur Jones.\u201d\u00a0<\/p>\n
Now I want to mention and this is important, that this was old muscle that he had lost due to weight loss mainly from an accident and from an allergic reaction.\u201d<\/p>\n