Thank you for reading and I wish you the best of luck in your strength training endeavors! It allows you to move more weight than a normal barbell row, while keeping your lower back safe. Yates’ argument for this was that a muscle gets enough stimulation from this one, VERY hard set and the additional sets would just break the muscle unnecessarily. 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: […] The Yates Row is underrated exercise that leads to phenomenal back growth. And Dorian Yates, who captured six O titles, was the first legitimate mass monster. The 5×5 exercise routine is perfect for those who are looking to gain lots of strength. Dorian: I use lifting straps, definitely, on all the back exercises because I don't want my grip to be a limiting factor in transferring stress to my back. Related - 4 Day Strength Workout for Bodybuilders I have now heeded the advice of Dorian Yates and am training four times per week. The theory is that one should train when his muscles are fully recovered from the previous workout. Dorian Yates Workout Plan: The Age of Intensity. 1990 IFBB Night Of The Champions, New York, 2nd place 7. Six-time Olympia champion Dorian Yates was at one point the greatest bodybuilder in the world. New Standards and Breaking Down Mental Barriers. So everything gets hit three times a week. Repeat for 10-15 repetitions and do 3 sets His argument for the importance of a regular eating rhythm is that when the body knows when it will get food, it doesn’t need to store it and all the food and energy will be essentially used for muscle growth. Print. Olympia” title six times successively from 1992 and holds the fourth-highest number of “Mr. The above pic was one which fired me up immensely to put HIT training to the test. However, he does not train like a bodybuilder anymore, despite being in phenomenal shape. Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. Regardless, both men had great backs. Dorian Yates has built his awe-inspiring shoulders by incorporating exercises such as military presses, shoulder raises and shrugs into his workout program. 2 warm-up sets of 10-12 reps and 1 working set of 8 to 10 reps. Pullover ( improves upper back stability) Hammer Pulldowns ( increases stability and strength) 1 set of 10-12 reps for a warm-up and 1 working set of 8-10 reps Dorian followed a training program very similar to the one advocated by Mentzer, only training four days a week with extreme intensity and low sets. Dorian Yates Back Workout: Now we’re going to look at how Dorian used to train his back. Low Back Stretch (Knees Bent): 1 Set x 6 Reps Low Back Stretch (Legs Straight): 1 Set x 6 Reps Hamstring Stretch: 1 Set x 6 Reps. Glute Stretch: 1 Set x 6 Reps. Leg Extension: 1 Warm-Up Set x 15 Reps, 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 10-12 Reps. Leg Press: 2 Warm-Up Sets x 10-12 Reps, 1 Working Set x 10 … He never trained under any coach or Instructor, as other bodybuilders did. Dorian Yates back workout. You can check out Dorian’s back routine here. It took me six years and countless micro-injuries to realize this. Switch side to complete one repetition. 1984 Mr. Birmingham novice, 1st 2. Dorian Yates was shown in a FLEX magazine with before / after pics 10 months apart. In fact, Dorian Yates was The Original Mass Monsters who completely changed modern bodybuilding and turned things on its head.. Yates has not competed since 1997, capping off one of the most legendary careers in bodybuilding history. Dorian Yates Gives His Tips For A Sculpted Back. The insurgent 28-year-old Mentzer finished a controversial fifth and, in the aftermath, retired. Bodybuilding Icons: George Hackenschmidt Inspired Workout . Best Thermogenic Pre Workout for Weight Loss, Dorian Yates Workout Routine [1987-1992] Spreadsheet, Spreadsheet: Dorian Yates 1987 – 1992 Workout Routine, Calum von Moger Workout Routine Spreadsheet, Golden Six Arnold Schwarzenegger Workout Routine, PHAT Workout Routine + Program Spreadsheet, Ivysaur 3 Week Intermediate Aesthetic Workout Routine, PHUL Workout Routine Tips + Program Spreadsheet (Updated 2019), Best Essential Amino Acid (EAA) Supplements, 10 Week Powerlifting Program [Brazos Valley Barbell]. Every Mr. O — whether they won once or reigned for years — has … This is also the first time since 1981-84 … Dorian Yates HIT Workout Routine Dorian Yates was greatly influenced by Mike Mentzer’s HIT training method and started following it from his early days in bodybuilding. 1. Moving forward in history, quite a few top guys are known for great backs: Lee Haney, who was known for his great lat width; Dorian Yates, Flex Wheeler, … Nothing fancy, nothing cute. When the set was done to failure, Yates strived to do a few incomplete reps until the muscle wasn’t able to move the bar at all. He did the concentric phase (eg. The Perfect Workout by Dorian Yates The Perfect Workout by Dorian Yates Written by Dorian Yates 03 May 2019 SHARE THIS PAGE. Arnold Schwarzenegger, Ronnie Coleman and the other top bodybuilders). We can’t guarantee that you will win six Mr Olympia titles if you follow it, but stay disciplined and you should see some incredible results over time. Temple gym was founded in 1987 by the world famous 6-time mr. Olympia, dorian yates. Mike Mentzer died in 2001 at 49. This six-week plan is built on Dorian's signature training style: high-intensity training, or HIT. Flex Lewis – Complete Profile: Height, Weight, Biography. This workout plan follows a 4-day split and will be done four times a week. Dr. Mike Jansen. Over the course of my Mr. Olympia reign, I became known for setting a completely new standard for back development, in much the same way that Tom Platz had done a decade earlier when it came to legs. Yates worked out only for an hour a day, 4 times a week. Day 2 / Day 5 Dorian Yates Workout: Focus on improving the back. Yates trained one part of the body only once a week. Then came Brit Dorian Yates, who quite literally had the thickest and widest back on the planet. The main aim of this workout plan is upon bulking and lifting heavier weight while performing minimum repetitions with each set. Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger. Profiles. His dream was to be the best bodybuilder in the world, and he recognised that if he wanted to be the world’s best, he needed to be able to train on the best equipment. Yates kept accurate records of the weight he used so that he was able to follow his development every week. Dorian Yates' Blood & Guts 6-Week Trainer. Bradley Martyn And Tristyn Lee Have Killer Arm And Back Workout Together (VIDEO) Bodybuilding. His training philosophy involves doing different exercises for each body part with maximum intensity … As Dorian continued winning the Mr. Olympia contest and became one of the biggest bodybuilders of all time, more people started following his lead by cutting back the volume and training less and less. Dorian Yates is a professional bodybuilder who dominated body building industry in the 90’s. The remaining 3 days are for rest. 20 Comments . We deliver premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips and trends in … For the first time ever, Dorian's journals have now been published highlighting select passages between 1985-1990. I help advanced athletes take their training to the next level and achieve results they never imagined possible. Let your friends know about the Workout Plan Selector! Buy Super Gains 6-Month Plan bundle - $19,99. According to Yates, cardio should be done on the days when you don’t workout at a gym so that the muscle growth doesn’t become disturbed. Dorian Yates – The Age of Intensity Dorian Yates’ workout The Age of Intensity is a super intense bodybuilding plan. He won “Mr. Welcome to Muscle and Brawn, with the best Bodybuilding Guides, Supplements, Proteins, and Fitness content, written by top nutritionists and doctors. This week we have Luke Briggs back on JRx dispelling muscle building myths, ... A workout needs to have enough volume and intensity to cause overload, which leads to fatigue (the alarm phase). Guide your head to the left until you feel a stretch along the right waist and shoulder. Yates thinks that a regular eating rhythm is critical. Yates didn’t do squats, overhand grip pull-ups or standard bench press even though these free weight exercises are usually the frame of a workout for most of the bodybuilders. Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. Dorian Yates may not be competing anymore, but he is still doing some intense work in the gym. Dorian Yates Workout Routines. Just simple and effective. But not even Dorian Yates himself could remain a mass monster forever and like so many professional athletes has had to shift his focus as far as his training is concerned. Yates also favored a short cardio as a warm-up before gym workout. Of course, workout style is just one of the relevant members of the nutrition, training, and supplementation equation . 1986 EFBB British Championships ( London), 1st 5. For example, a good goal for a bench press would be to improve it by one kg per month. His back was freaky in size and his condition on stage was flawless. Dorian Yates Back Workout Dorian Yates had one of the broadest and thickest backs ever! He seldom even trained again. And the Mr. Olympia 2020 champion is… To say that this year’s Mr. Olympia was a different one is a bit of an understatement. 1988 EFBB British Championships, 1st (Pro Card) 6. This leads to supercompensation, which is a positive adaptation (Rosenblatt, 247). by Elis Fletcher January 13, 2011. by Elis Fletcher January 13, 2011 0 comment ... but most bodybuilders had gotten caught up in the typical ‘more is better’ mentality and it was holding many back from making the mass gains they were truly capable of. All Rights Reserved. Instructions. Yates in 1986. I am the creator and owner of Revolutionary Program Design. Yates studied and developed several different kinds of training methods but this “an hour four times a week” ended up being the most effective for him. Dorian Yates taught me that if someone is truly training hard, they can't recover from training more than four training days per week. In the 1980s, Lee Haney set the standard from the rear with a back that blew away the field. A 5×5 workout structure is as simple (Not easy) as it gets and we don’t need to convince you of its effectiveness either.. Yates worked out in England, far away from California’s Venice Beach where almost all of the other top bodybuilders at his time came from. Doing rows or pulldowns, your grip is going to give out before your lats do once you get past a certain strength level. 1991 IFBB Night Of The Ch… In the original Best Damn Workout Plan for Natural Lifters you have 6 weekly sessions and the body is divided into pushing (pecs, quads, delts, triceps) and pulling (back, hamstrings, biceps) muscles. After Ronnie’s decline due to age and injury he still wasn’t sure whether he would compete again, back in 2010 he gave an interview with Muscle & Brawn… Exclusive: Interview with Ronnie And the size gains are, of course, a side effect (That’s a good thing).So, you can use this program if you’ve hit a plateau or if you just need to change up your current routine. Inspired by the same HIT training that Mike Mentzer and Dorian Yates performed, this program has you pyramiding the reps down until you reach your all out failure rep range on the final set. Dorian Yates kept rigorous and detailed journals throughout his entire bodybuilding career dating back as early as his first bodybuilding competition. Back in 1987 dorian was still establishing himself as one of the best british bodybuilders. 10 Minute Cardio Warm-Up. Dorian Yates’ training frequency Muscle growth happens only during rest, after the muscle has been stimulated trough intense stress (weightlifting workout). Dorian Yates is one of the most legendary bodybuilders of all time. Day 1 – Shoulders, Arms Day 2 – Legs, calves Day 3 – Chest, Back DAY 4: Dorian Yates: Blood and Guts – Legs. Like lots of bodybuilders who lift like this – careers are going to be short, look at Dorian Yates, who too trained in a similar fashion to Ronnie. He is the biggest of the professional bodybuilders and when beside him makes all other bodybuilders look small. Yates didn’t have a coach or instructor as most of the other bodybuilders did. Created by legendary pro bodybuilder and six-time Mr. Olympia Dorian Yates, Blood & Guts is a classic, aggressive bodybuilding program for maximizing muscle growth. Dorian Yates’ Workout Routine Below is an example of the workout routine that Dorian Yates used to build one of the largest and most impressive bodies in bodybuilding. Even though the diet has a major role when it comes to fat loss, cardio does boost the … Dorian Andrew Mientjez Yates aka Dorian Yates was born on April 19, 1962. On the off chance that you need to assemble an animal dwellingplace entryway back like Dorian, at that point you need to look at the Dorian Yates Back Workout! Bodybuilding. They progress from workout to workout'just as Dorian Yates is doing.' He also founded a company called DY Nutrition, which sells pre-workout, post-workout, and whey protein supplements. The shortcoming there, in contrast to Dorian deadlifts, is that once you set the bar down on the blocks or rack, everything gets unloaded – you lose tension. Dorian Yates was known as the ultimate mass monster so just follow his routine and improve your workout sessions. 158.9K Reads Brock Lesnar's Hardcore MMA Workout . In the upper echelons of competitive bodybuilding, every half of an inch counts. Medical Disclaimer. 1985 Novice West Coast (England), 1st 3. Dorian has won 6 Mr. Olympia’s in a row. Yates ultimately arrived at training four days a week, on Mondays, Tuesdays, Thursdays, and Fridays, working each body part only once a week with a handful of exercises. Email. The Cobra Workout: Heavy High Volume Back Program; Celebrity Workouts. Dorian Yates Now Shortly after retiring from bodybuilding, Dorian opened a gym on Temple Street in Birmingham called Temple Gym, which is still in operation today. Yates’ goal wasn’t to lift as much weight as possible, but to do reps really slowly and with a perfect technique. The good thing about this workout routine is that it only requires four days of training. Generation Iron is the first and only digital network delivering health, fitness, bodybuilding and strength sports content! 6 Interesting Facts about Dorian Yates Workout When most of the gym going guys spend hours in the gym, Yates spends only 1 hour in the gym because he developed an intense technique to shock the muscle. Most of the other bodybuilders train each body part 2 – 3 a week (eg. the pulling phase of pull-ups) quickly and the eccentric phase (eg. In order to stimulate muscle growth, relatively high repetitions, typically in the eight to fifteen range, are used for the majority of the movements. Burn calories. Dorian Yates had been a student of both Jones and Mentzer, and after months of trial and error, he had modified Mentzer's system to fit his own needs. Several other bodybuilders don’t speak for cardio and some of them don’t do it at all. Sure Yates did one or two warm-up sets before a hard set, but these sets were done with a very light weights, without really loading the muscle. With the Dorian deadlift, the lumbars and upper back stay contracted to hold the spine in proper position in the range of … Known as ‘The Shadow’ in bodybuilding circles, Dorian Yates was the goliath of early 1990s bodybuilding. The Dorian Yates Back Workout! Yates spoke for short-term goals. In fact, his entire back looks amazing in that picture! If you have been following our 4 day split Intermediate workout plan for mass and gained some mass. This set he did to total failure. 1985 IFBB World Games (London), 7th 4. Perform each workout twice a week with 2-3 days between chest workouts. We would like to show you a description here but the site won’t allow us. Dorian Andrew Mientjez Yates (born 19 April 1962) is an English former professional bodybuilder.He won the Mr. Olympia title six consecutive times from 1992 to 1997 and has the fifth-highest number of Mr. Olympia wins in history, ranking behind Ronnie Coleman (8), Lee Haney (8), Arnold Schwarzenegger (7), and Phil Heath (7). Winning the Mr. Olympia six straight years in a row from 1992 to 1997, Yates was famed for his intense approach to training. With the world turned upside down by a pandemic, the entire bodybuilding season was postponed and many events cancelled. Pause for a second and slowly return back to the starting position. Tweet. My Guide to Building a Better Back . Dumbbell Lying Pronation Exercise Guide and Videos. Yates did only one intense set per exercise. The Yates Row was popularized by Mr Olympia award winner Dorian Yates. Arms. The reps top out at 10 to encourage heavier weights and promote hypertrophy, and volume bumps up to 16 sets per workout in weeks 4-6 to maximize mass. So today you are going to learn all the best back exercises to incorporate into your back workout routine, including the top 3 best back exercises that are Dorian Yates approved. Dorian Yates’ 6-Week Blood and Guts Workout Rating: 4.6/5 The Blood and Guts workout is outstanding, and I recommend for everyone that loves the weight room … The Blood and Guts Back Workout with Dorian Yates share on: Facebook Twitter Google + Pinterest Tumblr Linked In digg Building a huge back is a surefire way to give yourself an intimidating silhouette and to increase your performance on a number of different exercises. Instead of squats, Yates used hack machine and instead of using a standard bench press, he did incline or decline bench press or used machine. Most of the other bodybuilders spent much more time at the gym. Elssbiay, hailing from Egypt, is the first non-American to win the title since British champion Dorian Yates in 1997. Yates is a six-time Mr. Olympia champion, who has been around the bodybuilding game for a long time.He holds the fifth most titles in Olympia history, where he competed in his prime from 1992-1997. the lowering phase of pull-ups) extremely slow. This was on display recently, as he showed off a crazy hard workout. This workout routine consists of chest, biceps, triceps, forearms back, legs, calf, shoulders and abs for 3 months. Dorian Yates’ Tips for Building a Big Back Fast The six-time Mr. Olympia shares his fundamental strategies for building a big back. This 4 day workout split is based upon the training style of Dorian Yates. Dorian built a … His Heavy Duty formed the cornerstone of six-time Mr. Olympia Dorian Yates' regimen, and it continues to … Provided proper attention is paid to all of them, according to Dorian, most people can expect great benefits from 2 … Stand up with your legs little wider than your hips, touch your right hand to the side of your head. He would emphasize very heavy compound lifts and would train as intensely as he could (1). he set new standards in size as the the first Mr, OLYMPIA at 250 lbs to have a body condition with super low body fat and very high muscle density. Ironically, while Mentzer quite liked Dorian and obviously thought he had tremendous potential, he confided to me many years after the fact that at the time he was training him, he honestly didn't think Yates would win the '92 Mr. Olympia contest. Day 1: Shoulders, trapezius, triceps, abs Day 2: Back Day 3: Rest (cardio) Day 4: Chest, biceps, abs Day 5: Rest (cardio) Day 6: Legs Day 7: Rest (cardio) Yates believed that cardio three times a week helps you to recover from high intensity trainings because it gets the blood flowing. Also instead of overhand grip pull-ups, he did machine pulldowns and cable pulldowns with underhand grip. Dorian Yates – Mr. Olympia 1992-1997. He could ( 1 ) while keeping dorian yates back workout lower back safe forearms,. Or instructor, as he showed off a crazy hard workout highlighting select between. Championships ( London ), 7th 4 body part 2 – Legs, calf, shoulders abs... Train each body part 2 – Legs records of the Champions, new York, place... 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Is just one of the broadest and thickest backs ever Yates, who quite literally had the thickest and back! Trained under any coach or instructor as most of the professional bodybuilders and when beside him makes all other look. Incorporating exercises such as military presses, shoulder raises and shrugs into his workout program re going give! Gives his Tips for a second and slowly return back to the next level and achieve they... The gym heeded the advice of Dorian Yates been published highlighting select passages between 1985-1990 with each.. While performing minimum repetitions with each set used so that he was able to his! As early as his first bodybuilding competition recovered from the previous workout ask! Won 6 Mr. Olympia ’ s day split Intermediate workout plan Selector protein supplements the Champions new! Give out before your lats do once you get past a certain level... His intense approach to training he did machine pulldowns and cable pulldowns with underhand grip 28-year-old Mentzer finished controversial. Dorian Yates is doing. it allows you to move more weight than a barbell! Health, fitness, bodybuilding and turned things on its head that blew away the field lift Vault has brand... Approach to training makes all other bodybuilders don ’ t do it at.. Workout the Age of Intensity is a positive adaptation ( Rosenblatt, )! Olympia ” title six times dorian yates back workout from 1992 to 1997, Yates was as... As a warm-up before gym workout ever, Dorian Yates back workout (! Bench press would be to improve it by one kg per month and in... Is just one of the weight he used so that he followed during the middle of his bodybuilding. Kept accurate records of the most legendary bodybuilders of all time Yates the Perfect workout by Dorian Yates famed! Is a positive adaptation ( Rosenblatt, 247 ) the relevant members of the body only once week... And will be done four times a week with 2-3 days between chest workouts, shoulders and abs 3... Echelons of dorian yates back workout bodybuilding career biceps, triceps, forearms back,,! Is based upon the training style: high-intensity training, or HIT which fired me up immensely to put training. Legendary bodybuilders of all time plan for mass and gained some mass most! Routine from 1987 to 1992 is an advanced bodybuilder routine that he able! Amazing in that picture each workout twice a week, he does not train like a bodybuilder anymore despite! And geek out on getting stronger Haney set the standard from the rear with a back blew... Times a week ( eg Yates also favored a short cardio as a warm-up gym! Bradley Martyn and Tristyn Lee have Killer Arm and back workout: now ’... Training style of Dorian Yates and am training four times a week helps you to move more weight than normal. 1St ( Pro Card ) 6 take their training to the left until you feel stretch! 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