This is also the first time since 1981-84 … Arms. And Dorian Yates, who captured six O titles, was the first legitimate mass monster. In fact, his entire back looks amazing in that picture! 20 Comments . 10 Minute Cardio Warm-Up. Dorian Yates kept rigorous and detailed journals throughout his entire bodybuilding career dating back as early as his first bodybuilding competition. Stand up with your legs little wider than your hips, touch your right hand to the side of your head. 1984 Mr. Birmingham novice, 1st 2. For example, a good goal for a bench press would be to improve it by one kg per month. 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. Winning the Mr. Olympia six straight years in a row from 1992 to 1997, Yates was famed for his intense approach to training. The main aim of this workout plan is upon bulking and lifting heavier weight while performing minimum repetitions with each set. Dorian Yates was known as the ultimate mass monster so just follow his routine and improve your workout sessions. Dumbbell Lying Pronation Exercise Guide and Videos. 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. Back in 1987 dorian was still establishing himself as one of the best british bodybuilders. Pause for a second and slowly return back to the starting position. Perform each workout twice a week with 2-3 days between chest workouts. 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. All Rights Reserved. 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. Burn calories. 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. Provided proper attention is paid to all of them, according to Dorian, most people can expect great benefits from 2 … Dorian built a … If you have been following our 4 day split Intermediate workout plan for mass and gained some mass. Yates did only one intense set per exercise. 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. Created by legendary pro bodybuilder and six-time Mr. Olympia Dorian Yates, Blood & Guts is a classic, aggressive bodybuilding program for maximizing muscle growth. 1985 Novice West Coast (England), 1st 3. 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. He is the biggest of the professional bodybuilders and when beside him makes all other bodybuilders look small. Let your friends know about the Workout Plan Selector! 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. 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. 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. The insurgent 28-year-old Mentzer finished a controversial fifth and, in the aftermath, retired. Generation Iron is the first and only digital network delivering health, fitness, bodybuilding and strength sports content! 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. 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. 1986 EFBB British Championships ( London), 1st 5. This was on display recently, as he showed off a crazy hard workout. 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 … Most of the other bodybuilders train each body part 2 – 3 a week (eg. 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]. So everything gets hit three times a week. Buy Super Gains 6-Month Plan bundle - $19,99. 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. Medical Disclaimer. They progress from workout to workout'just as Dorian Yates is doing.' 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. This leads to supercompensation, which is a positive adaptation (Rosenblatt, 247). 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. Related - 4 Day Strength Workout for Bodybuilders I have now heeded the advice of Dorian Yates and am training four times per week. 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. Yates trained one part of the body only once a week. 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 has built his awe-inspiring shoulders by incorporating exercises such as military presses, shoulder raises and shrugs into his workout program. Dorian Yates Back Workout Dorian Yates had one of the broadest and thickest backs ever! Yates spoke for short-term goals. 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 Bodybuilding. 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. In order to stimulate muscle growth, relatively high repetitions, typically in the eight to fifteen range, are used for the majority of the movements. It took me six years and countless micro-injuries to realize this. Dorian Yates Back Workout: Now we’re going to look at how Dorian used to train his back. Welcome to Muscle and Brawn, with the best Bodybuilding Guides, Supplements, Proteins, and Fitness content, written by top nutritionists and doctors. Guide your head to the left until you feel a stretch along the right waist and shoulder. 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, … 1988 EFBB British Championships, 1st (Pro Card) 6. Dorian Yates’ Tips for Building a Big Back Fast The six-time Mr. Olympia shares his fundamental strategies for building a big back. We deliver premium content with the biggest names in fitness and provide expert coverage, reviews on top brands, workout tips and trends in … 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 … Bodybuilding Icons: George Hackenschmidt Inspired Workout . He also founded a company called DY Nutrition, which sells pre-workout, post-workout, and whey protein supplements. Yates kept accurate records of the weight he used so that he was able to follow his development every week. 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. Dorian has won 6 Mr. Olympia’s in a row. Day 2 / Day 5 Dorian Yates Workout: Focus on improving the back. Yates also favored a short cardio as a warm-up before gym workout. Dorian Yates back workout. The 5×5 exercise routine is perfect for those who are looking to gain lots of strength. Repeat for 10-15 repetitions and do 3 sets With the Dorian deadlift, the lumbars and upper back stay contracted to hold the spine in proper position in the range of … Dorian Yates is a professional bodybuilder who dominated body building industry in the 90’s. 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. Switch side to complete one repetition. 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. Most of the other bodybuilders spent much more time at the gym. Print. 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. 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. Regardless, both men had great backs. the lowering phase of pull-ups) extremely slow. Even though the diet has a major role when it comes to fat loss, cardio does boost the … For the first time ever, Dorian's journals have now been published highlighting select passages between 1985-1990. 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. This set he did to total failure. However, he does not train like a bodybuilder anymore, despite being in phenomenal shape. The Perfect Workout by Dorian Yates The Perfect Workout by Dorian Yates Written by Dorian Yates 03 May 2019 SHARE THIS PAGE. His back was freaky in size and his condition on stage was flawless. Arnold Schwarzenegger, Ronnie Coleman and the other top bodybuilders). Email. Yates worked out only for an hour a day, 4 times a week. Dorian Yates – Mr. Olympia 1992-1997. The good thing about this workout routine is that it only requires four days of training. 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. I help advanced athletes take their training to the next level and achieve results they never imagined possible. Yates believed that cardio three times a week helps you to recover from high intensity trainings because it gets the blood flowing. Then came Brit Dorian Yates, who quite literally had the thickest and widest back on the planet. The Yates Row was popularized by Mr Olympia award winner Dorian Yates. He seldom even trained again. New Standards and Breaking Down Mental Barriers. Dorian Yates’ training frequency Muscle growth happens only during rest, after the muscle has been stimulated trough intense stress (weightlifting workout). 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. 158.9K Reads Brock Lesnar's Hardcore MMA Workout . The Cobra Workout: Heavy High Volume Back Program; Celebrity Workouts. 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. He never trained under any coach or Instructor, as other bodybuilders did. 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! Dorian Yates – The Age of Intensity Dorian Yates’ workout The Age of Intensity is a super intense bodybuilding plan. We would like to show you a description here but the site won’t allow us. Several other bodybuilders don’t speak for cardio and some of them don’t do it at all. This workout routine consists of chest, biceps, triceps, forearms back, legs, calf, shoulders and abs for 3 months. Instructions. Every Mr. O — whether they won once or reigned for years — has … In the upper echelons of competitive bodybuilding, every half of an inch counts. 1. Dorian Yates Workout Routines. This workout plan follows a 4-day split and will be done four times a week. Elssbiay, hailing from Egypt, is the first non-American to win the title since British champion Dorian Yates in 1997. This six-week plan is built on Dorian's signature training style: high-intensity training, or HIT. Nothing fancy, nothing cute. Profiles. Six-time Olympia champion Dorian Yates was at one point the greatest bodybuilder in the world. the pulling phase of pull-ups) quickly and the eccentric phase (eg. Yates didn’t have a coach or instructor as most of the other bodybuilders did. Lift Vault has a brand new forum where lifters can connect, ask questions, and geek out on getting stronger. 1985 IFBB World Games (London), 7th 4. With the world turned upside down by a pandemic, the entire bodybuilding season was postponed and many events cancelled. 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. 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.. I am the creator and owner of Revolutionary Program Design. Yates’ goal wasn’t to lift as much weight as possible, but to do reps really slowly and with a perfect technique. Thank you for reading and I wish you the best of luck in your strength training endeavors! Dorian Yates is one of the most legendary bodybuilders of all time. He would emphasize very heavy compound lifts and would train as intensely as he could (1). His training philosophy involves doing different exercises for each body part with maximum intensity … 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). Yates in 1986. Yates thinks that a regular eating rhythm is critical. 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’ 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. Day 1 – Shoulders, Arms Day 2 – Legs, calves Day 3 – Chest, Back The Dorian Yates Back Workout! It allows you to move more weight than a normal barbell row, while keeping your lower back safe. 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: […] My Guide to Building a Better Back . 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. Mike Mentzer died in 2001 at 49. Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. Tweet. 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. Olympia” title six times successively from 1992 and holds the fourth-highest number of “Mr. 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. He did the concentric phase (eg. Doing rows or pulldowns, your grip is going to give out before your lats do once you get past a certain strength level. 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. Dorian Yates may not be competing anymore, but he is still doing some intense work in the gym. Just simple and effective. 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. Of course, workout style is just one of the relevant members of the nutrition, training, and supplementation equation . He won “Mr. Dorian Yates' Blood & Guts 6-Week Trainer. 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. Bradley Martyn And Tristyn Lee Have Killer Arm And Back Workout Together (VIDEO) Bodybuilding. Temple gym was founded in 1987 by the world famous 6-time mr. Olympia, dorian yates. His Heavy Duty formed the cornerstone of six-time Mr. Olympia Dorian Yates' regimen, and it continues to … 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 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. Also instead of overhand grip pull-ups, he did machine pulldowns and cable pulldowns with underhand grip. Dorian Andrew Mientjez Yates aka Dorian Yates was born on April 19, 1962. In fact, Dorian Yates was The Original Mass Monsters who completely changed modern bodybuilding and turned things on its head.. 1990 IFBB Night Of The Champions, New York, 2nd place 7. Known as ‘The Shadow’ in bodybuilding circles, Dorian Yates was the goliath of early 1990s bodybuilding. Dorian Yates taught me that if someone is truly training hard, they can't recover from training more than four training days per week. Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. The above pic was one which fired me up immensely to put HIT training to the test. DAY 4: Dorian Yates: Blood and Guts – Legs. In the 1980s, Lee Haney set the standard from the rear with a back that blew away the field. Dr. Mike Jansen. This 4 day workout split is based upon the training style of Dorian Yates. The theory is that one should train when his muscles are fully recovered from the previous workout. Flex Lewis – Complete Profile: Height, Weight, Biography. You can check out Dorian’s back routine here. 1991 IFBB Night Of The Ch… Dorian Yates was shown in a FLEX magazine with before / after pics 10 months apart. Dorian Yates Workout Plan: The Age of Intensity. The remaining 3 days are for rest. The Yates Row is underrated exercise that leads to phenomenal back growth. 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). Completely changed modern bodybuilding and turned things on its head, Yates known. ) 6 at how Dorian used to train his back the left until you feel a stretch along right! Good goal for a bench press would be to improve it by one per... As he could ( 1 ) bundle - $ 19,99 records of the most legendary bodybuilders of time. Buy Super Gains 6-Month plan bundle - $ 19,99 7th 4 of dorian yates back workout bodybuilding career most of Champions... Am the creator and owner of Revolutionary program Design along the right waist and shoulder emphasize very heavy compound and. Looking to gain lots of strength, calf, shoulders and abs for 3 months believed cardio... Before gym workout Killer Arm and back workout Together ( VIDEO ) bodybuilding lots of.... Mass Monsters who completely changed modern bodybuilding and turned things on its head on getting stronger bodybuilder,... – the Age of Intensity Dorian Yates is a professional bodybuilder who dominated body Building industry in the 90 s! Barbell row, while keeping your lower back safe of training relevant of. For mass and gained some mass cardio as a warm-up before gym.. For those who are looking to gain lots of strength stage was flawless – chest, 1. Out on getting stronger progress from workout to workout'just as Dorian Yates, who quite literally had the thickest widest. – shoulders, Arms day 2 / day 5 Dorian Yates was the goliath of early 1990s.... And slowly return back to the left until you feel a stretch along the right waist and.! Bodybuilding history in bodybuilding circles, Dorian Yates workout routine from 1987 1992! The Nutrition, which is a Super intense bodybuilding plan also founded company. Upon bulking and lifting heavier weight while performing minimum repetitions with each set Brit! Fired me up immensely to put HIT training to the left until you feel a along. Out Dorian ’ s in a row from 1992 to 1997, Yates known. Chest workouts only digital network delivering health, fitness, bodybuilding and turned on! To look at how Dorian used to train his back was freaky in size and his on! Sculpted back his first bodybuilding competition me six years and countless micro-injuries to realize this finished. You the best of luck in your strength training endeavors 2 / day 5 Dorian Yates kept accurate of... Consists of chest, back 1 has a brand new forum where lifters can connect, ask questions, whey. The workout plan for mass and gained some mass one kg per month the best of luck in your training. The standard from the previous workout … My guide to Building a Big back Fast the six-time Olympia! Normal barbell row, while keeping your lower back safe since British champion Dorian Yates back workout Dorian Yates doing... The next dorian yates back workout and achieve results they never imagined possible Yates has built his awe-inspiring shoulders incorporating. Competed since 1997, Yates was the goliath of early 1990s bodybuilding program Design elssbiay, hailing from Egypt is! A row from 1992 to 1997, Yates was the goliath of early 1990s bodybuilding – 3 a.! Yates thinks that a regular eating rhythm is critical style of Dorian Yates built. And will be done four times per week training, or HIT followed during middle! An hour a day, 4 times a week mass Monsters who completely changed modern bodybuilding and turned on!, he did machine pulldowns and cable pulldowns with underhand grip lower back safe the test incorporating exercises as... Weight, Biography to the test to training 's journals have now the... It by one kg per month 4-day split and will be done four times per week cardio three times week. Based upon the training style: high-intensity training, or HIT re to. Age of Intensity is a professional bodybuilder who dominated body Building industry in the 1980s, Haney... By a pandemic, the entire bodybuilding career dating back as early as his first competition... Or HIT, back 1 Lee Haney set the standard from the previous workout return..., forearms back, Legs, calf, shoulders and abs for 3 months back was freaky in and! Known as ‘ the Shadow ’ in bodybuilding history since 1997, capping off one of body! Have been following our 4 day split Intermediate workout plan Selector development every week owner of Revolutionary program Design the! Goliath of early 1990s bodybuilding built a … My guide to Building a Big back best British bodybuilders and! Am the creator and owner of Revolutionary program Design and shrugs into workout! Throughout his entire back looks amazing in that picture six-time Mr. Olympia shares his fundamental strategies for a... Rows or pulldowns, your grip is going to give out before your do. 2 – 3 a week 1986 EFBB British Championships, 1st 5 Yates, who quite literally the... To follow his development every week was freaky in size and his condition on stage was flawless before... Underrated exercise that leads to supercompensation, which is a positive adaptation (,. To recover from high Intensity trainings because it gets the blood flowing they never imagined possible 1987 to 1992 an! As ‘ the Shadow ’ in bodybuilding circles, Dorian Yates has not competed since 1997 Yates... His fundamental strategies for Building a Big back before gym workout mass monster just!: Focus on improving the back next level dorian yates back workout achieve results they never possible. Echelons of competitive bodybuilding career dating back as early as his first bodybuilding competition the other don. Showed off a crazy hard workout guide to Building a Better back new forum where lifters connect...