My son is the same, He eats a lot of fatty foods, McDonalds and stuff, but he still has visible intercostals and abs. Dorian has won 6 Mr. Olympia’s in a row. Increase this much on your incline or leg presses, up your bodyweight by so much or put a quarter inch on your arms. So with all the injuries, it is no wonder why Yates would have had to change up his training style. I was doing everything prior to my training with Mike. Get a sensible training routine and get enough rest, enough protein, and enough calories and do everything consistently. This six-week plan is built on Dorian's … Dorian Yates is truly an icon in the bodybuilding world. I can't relate to that at all. Bodybuilding Legend Dorian Yates on Marijuana, Weight Loss, and Spiritual Healing Twenty-two years after winning his last Sandow, “The Shadow” is pursuing restorative exercise, ayahuasca, marijuana, and a life of spirituality—all to help others. They are going onstage very full but they are almost looking puffy and spongy - the muscles look inflated and not hard. It was already a partially torn superspinatus from the bodybuilding, from all the heavy lifting.”. The fact that I was making money was absolutely great, but that wasn't my passion. Â© 2020 Bodybuilding.com. Those guys were over-training all the time so they didn't get to that level of muscle mass. [ Q ] During your six-year reign as Mr. Olympia, what separated you from the competition? We respect your privacy and take protecting it seriously. [ Q ] And your cardio would be done once or twice per day? I'm very independent and that's why bodybuilding is good for me; the isolation of doing it for oneself is mentally suited to me. So doing it again is not really going to give you anything additional and might possibly be more stress for your body to recover from, so it may be harder to recover, and without recovery you are not going to grow. That was the attitude in the gym. Then I would move on. I probably tried it for a week and then I was totally over-trained, and was getting nowhere. Between 1992 and 1997, Dorian Yates was the best bodybuilder on the planet. That’s why whenever we have an opportunity to interview Yates it’s a pleasure to see unfold. [ Q ] So going beyond the initial one set to failure would defeat the purpose of training in such a manner? Obviously if you isolate the lateral head of your deltoid your are going to get more cap on your shoulders, more sweep, and it is going to be more aesthetically pleasing. It is the same thing with training: you go into the gym and break the muscle down; if you allow enough time to pass and you have the right nutrients in place it's going to repair itself and make itself slightly bigger and stronger, so when the next time this guy comes along with a 50-pound dumbbell and stresses us we will be able to handle it. I could use more weight if I wanted to, but I would get less out of it. Yates is a six-time Mr. Olympia champion, who has been around the bodybuilding game for a long time. So he decided it was time to make a change in his training. [ Q ] The rowing is done primarily for thickness? Then eventually everybody was psychologically competing for second place. Just because I'm Mr. Olympia doesn't mean I'm knowledgeable. [ Q ] You wouldn't agree with High Intensity Training being applied to cardio? [ Q ] I would now like to discuss the specific exercises you used while training for the Mr. Olympia. It is better for your fitness but I'm not sure if it is better for losing body fat and maintaining muscle. You were known as having the thickest best proportioned back of your time, possible of all time. If I miss the workout I'm not going to benefit from the workout obviously, but nothing drastic is going to happen, right? So it was an average rest of four or five days for each body part. Yes, if you complete that one set to failure and push it to the absolute limit that is going to be sufficient stimulus and intensity. I was like ‘Man, your body’s all f—ed up. Well, I was a big squatter in my early days. The Ultimate Bodybuilder, Dorian Yates is revered as not only the world's best bodybuilder but as the most inspirational … I used to keep it fairly moderate, as just a calorie burner. What if you had an absolutely perfect diet? What Did Ronnie Coleman Eat in His Prime? Nothing is going to happen. But if you got to one ledge, then another and another, eventually you might see the top. “I could train my legs fine, I could train my back fairly well to a degree, but I couldn’t really train shoulders that well. So they don't do negatives as much apart from on the squatting motion. Variety was my approach. [ Q ] So in that sense there is such a thing as isolation training? At the peak of his career, Dorian was training 4 times per week, allowing 3 days away from the gym for his body to recover and grow. In the year 1983, he started participating in professional bodybuilding competitions at the young age of 21. It was, 'I'm just going to be good enough to win the contest.' Temple gym was founded in 1987 by the world-famous 6-time Mr. Olympia, Dorian Yates. He is originally from Birmingham. Yeah, the presentation factor was not something I was too comfortable with because I was a guy who mostly liked to go into the gym and train with weights, and build muscle. Everyone (in the States) goes to therapy and all that sh!t, whereas we would simply say, "F@ck that, just get on with it." When I first came into the sport, people had beginner's routines: three sets of this, three sets of that, three times a week. [ Q ] How serious should a beginning bodybuilder be? It's your body and you are with it every day. It is amazing to see how much he has been able to deviate from traditional bodybuilding to stay in shape. I do help people with training and I help them with their diet as well, but I work with them, not for them. If you do a bent over row with your back rounded it's impossible for your lats to contract. The muscle works in both phases so there should be equal attention to both. It's the same thing with exercise and recovery ability. He holds the fifth most titles in Olympia history, where he competed in his prime from 1992-1997. I get their feedback, which is very important because they know what's going on with their body. You need to do something about it. To me that was all part of the challenge and when I stepped onstage, although I had moral support, if I won it was down to me and if I lost it was down to me. Keep it moderate for fat and calorie burning. [ Q ] With chest training it is a common misconception that you can isolate all of the individual fibers. I always made sure I had a good variety of exercises and didn't do a barbell row and a dumbbell row together because it would be redundant: it is the same kind of movement hitting the same muscle fibers. But I haven't trained my calves now for over four years and they are still 20-inches. High protein six-times-a-day every two and half to three hours and all the supplements you can get, and you sit home all day and watch TV? He was recently involved in a bicycle accident that left him injured, and with a dislocated shoulder. They were larger the next morning because I did something I hadn't done before: the rest/pause reps, where you would do two or three super heavy reps, rest a bit, take some weight off then do another until you get the full quota of reps: usually six to eight. I was not disappointed. So I had to allow longer for each body part to recover because I was much stronger and more advanced. Oh yes, you can be serious about achieving your goals but if you are going to start out saying "I'm going to be Mr. Olympia," it is just so way ahead that it is like deciding to climb Mt. Yates further explained how he transitioned to yoga. If you look at Arthur Jones, he points this out; that this exercise is the most effective pec exercise. [ Q ] In tracing the history of the high intensity training system, it seems yourself, Mike Mentzer and Arthur Jones all have a different slant on how to best accomplish concentrated stress on the muscle. Having read all available literature on training, nutrition and psychology as it pertains to performance improvement, the man variously described in bodybuilding circles as The Shadow (partly for his ability to come from nowhere to overwhelm his opposition) and The Beast From Britain (based on his savage approach to training, tenacity and killer instinct in the gym) had sifted through screeds of information before adopting an approach that would take him to the top. They will bench press, then drop it down and do another rep. [ Q ] There is also a belief that we can pump the muscles with short, sharp positive reps. Why would you want to limit yourself? The reason it does that is because the skin is trying to strengthen itself, protect itself from that stress in the future; so if that happens again it will be able to handle it because it is stronger. My first routines were three times a week with a two-way split. So hack squats, leg presses and pre-exhaustion with leg extensions. Dorian would eat around 4,000 calories when cutting for a bodybuilding competition. If you look at an Olympic weightlifter, for example, they do the lifting part, and then they drop the weight. I believe that nobody did six days a week all the time. It's almost like you have to override all of that and find the hardest way to lift it. If my body fat is low enough why am I going to do cardio? In my case, I didn't have any problems here: maybe it didn't come across as well in pictures as it did in person, but a lot of people would comment on that grainy look. Note: In addition to his enormous muscle size, Yates went down in bodybuilding history as an injury champion. Unfortunately, injuries forced Yates to retire, perhaps earlier than he would have liked. Okay, training is 100 percent, nutrition is 100 percent, and mental approach is 100 percent. So maybe my skin is suited to bodybuilding. Everest and standing at the bottom of this mountain and saying, "sh!t, I'm never going to get there." I think this was a combination of very dense muscle from many years of heavy lifting and very low body fat, and thin skin. It's a combination of the training and the nutrition and getting into that condition three to four weeks before a contest. Subscribe to the channel. It was a matter of pride as to how hard I could train, how much I could push myself. I think it is firstly because I am a Mr. Olympia, but when they train with me, then they respect the training knowledge. This routine is a 4 or 5 day body part split that hits the following muscle groups per day: Day 1: Chest, Biceps, Triceps Day 2: Legs, Calves (Heavy) Day 3: […] Indeed, it could be said that two periods define the modern bodybuilding age: BD (Before Dorian) and AD (After Dorian). But I had to get comfortable with that and find my niche there. I enjoyed working out the best way to train, studying nutrition and doing my own diet and learning all about every aspect of this. Yates is a six-time Mr. Olympia champion, who has been around the bodybuilding game for a long time. As the moniker 'the shadow', given him during his competitive bodybuilding days, suggests, six-time Mr. Olympia, Dorian Yates, could be regarded as the kind of competitor who, though always ready to defend his title, would materialize as if from nowhere to completely surprise everyone with what he had worked tirelessly in the deep dark depths of his Temple … Yes, I was doing a few less but nothing radical. Let me be an African tour guide for you. [ Q ] There is a huge industry built up around this very thing and people are spending exorbitant amounts of money for such advice. [ Q ] The reverse close-grip lat-pulldown was an exercise that enabled you to gain much of your back size? [ Q ] Before you became a bodybuilder you were involved in running? So all of those factors probably set me apart. And for me it was sporting event. There are compound exercises, which are multi-joint exercises, which tend to give you the ability to build more size because the muscle functions optimally that way and more stress can be applied to the mid-range part of the exercise, where the muscle belly is functioning. But I could never do that. There is no such thing as a cutting exercise. If some kind of emergency situation occurred and you had to make a choice: miss a daily workout or a day of proper eating: what would it be for you? He should have been correcting his form and telling how he was doing it totally wrong, and explaining how to do it properly. If we are all the same it's going to be boring, right? I'm a good trainer because I'm very knowledgeable and I pass this on and take pride in doing that, explaining to people why. Not all in one workout obviously. You have to use good control and arch your spine at the bottom when you contract. But it wasn't taxing me and interfering with my recovery or leg training. What is your view on these so-called training gurus of today that many bodybuilders employ to help? The whole range of factors is what it took me to present this look. Maybe there is intramuscular fat as well because a lot of muscles are dense. Dorian Yates uses hammer strength machines in a lot of his workouts, this will take a large amount of stress of the joints. What exercises gave you most of your back size and what approach did you use? So I always emphasize the negative part because more muscle damage occurs during the negative phase. This has become especially true after he retired. But we still don't know for sure so let's emphasize both parts. A post shared by Dorian Yates (@thedorianyates). So it wasn't bullsh!t, I did actually say that. Then I was getting problems with the right shoulder.”. Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. Yates explained that he rather enjoys the fact that it requires to focus on breathing, over just pure brute force, like bodybuilding training. If you look at Ronnie Coleman he trains real heavy, to his credit, but he trains quite often and most people just wouldn't be able to tolerate that. The reason I did the close reverse-grip pull down was to put the biceps in a mechanically stronger position. What. That is basically what it is. You have to constantly assess things to make sure you are progressing and everything is working. [ Q ] To your understanding, what is most important: training or nutrition? [ Q ] As an expert trainer yourself, do people look up to you more for the fact that you have the knowledge they need, or because of your six-time Mr. Olympia status? I always trained like that (High Intensity with its emphasis on few sets and maximal effort) so there wasn't a huge difference. I'm sure there are people out there with better genetics who have built great physiques with what I would say is not ideal training; less than ideal. If you run the sandpaper over your hands after each healing phase has been completed you are going to get some thick f@cking skin on your hands. My biggest drawback, though, was that I actually tried too hard; I was too passionate and pushed myself too much. Beginning with incline chest press, start with some warm up sets to get your muscle warm first. But actually you can do more training and more volume as a beginner because you are not generating that much intensity. They forget about the negative part a lot of the time, and I think this is a mistake. Don't get distracted or make the process too complicated. This is why I sustained injuries. Had Dorian Yates settled for less, in just being good, he would never be able to “slay the dragon” and become great. [ Q ] You are obviously speaking for yourself with your own unique genetic predisposition, but others with a greater propensity for weight gain might need more intensive cardio. Not rock hard. It might even be beneficial to miss a workout if you are slightly overtrained. The idea was to warm up and prepare that muscle for the maximum set because that was the one that counted, where you are overloading it and you are putting stress on your body that it is not used to and it is going to react by growing slightly bigger and stronger: that's the idea. We did a few workouts together and he was a guy I really looked up to and learned a lot from through the magazines. So I tried a lot of different routines and that one I think worked out where I was training each body part twice every nine days. I did the first one from the floor and subsequent reps from mid-range level because the initial one from the floor is more quads and glutes anyway. You have to monitor yourself. “Probably five years ago, I was still doing what I could, as far as bodybuilding training, but it was limited. It doesn't emphasise the upper back and the teres so you could say they are for thickness. If somebody has got structural defects like a long upper body and short legs or certain muscle groups have got shorter muscle bellies than others, and the person is smaller in certain areas, then those are going to be hurdles that are probably impossible to overcome. So people sometimes get the wrong idea about my training: is it Heavy Duty? [ Q ] I suppose it is hard to argue against what you were doing when it worked perfectly for you and you were, after all, Mr. Olympia. If you have a genetically strong body part, that part will take over all of the time. But then look at how much physiques have improved since the '70s and '80s. Given bodybuilding could be considered as much a science as it is a blood and guts, balls to the wall pursuit for physical excellence, it is not surprising that it has attracted many who, through meticulous planning, analyzing and theorizing, have pioneered specific approaches to building muscle and stripping body fat. If I go and lie in the sun for half and hour I'm going to get burned because I don't have that much melanin in my skin; I've got pale skin. [ Q ] Another misconception: the wide grip being better at broadening the lats. Well before he won his first Mr. Olympia title in 1992 (one of the six he would ultimately claim), Dorian was a thinking-man's bodybuilder. If you are doing a lot of overhead work for your triceps, the long head will be working a lot harder than if you were doing just push-downs. [ Q ] You cross me as being a strong individualist. [ Q ] You were the quintessential warrior up on that stage weren't you? I wasn't thinking I want to be good enough to beat Shawn Ray. I was doing 500-pound decline presses as my main chest exercise. Dorian Yates is one of the most legendary bodybuilders of all time. No excuses. Dorian Yates is one of the most legendary bodybuilders of all time. So there are two reasons for doing it. Of course people are going to come up with the drug thing, but most of that stuff was available then so it was not solely people taking more drugs. Required fields are marked *. If you are lacking in one area you are not going to get the best results. The body will always try to find the easiest way to lift the weight. [ Q ] Would it also be fair to say that the more advanced you become, the less growth potential you have left to exploit, as you have exhausted this early in the piece? It is a tool to use to burn more calories. He explained that he likes yoga because it is more than just physical exercise. [ Q ] Through objectively looking at a beginning bodybuilder, how would you determine whether they had the genetics to do well in bodybuilding? If I tried to do barbell exercises or something, it was just shifting. FitnessVolt.com - 1700 Lincoln St. Denver, CO. © Copyright 2010 - 2021 Fitnes Volt IBC. He was the first Mr. Olympia at 250 lbs (265 lbs at his best), presenting an absolutely shredded physique with extremely low body fat and outstandingly high muscle density. I already knew I was going to win, so it was no big surprise, so therefore why act like this? A dopting what works and excluding what does not, while systematically targeting ongoing results, could be the personal training motto of six-time Mr. Olympia Dorian Yates. I was limited because I’ve got a bicep and tricep injury on my left side, which everybody knows about from my career I guess. Your email address will not be published. For the latest news and updates please follow us on. 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