Just because you pump it, it doesn't mean you are going to create any growth. [ Q ] What other factors went into creating the unprecedentedly massive, grainy look you presented? It was good to meet others and exchange ideas: some of them were good, some weren't. If I miss the workout I'm not going to benefit from the workout obviously, but nothing drastic is going to happen, right? He's f@cking running 100-meters! 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: […] In saying that, of course if it is not working you will have to look at changing things. It's the same thing with exercise and recovery ability. I think it is such bullsh!t, but maybe that could be my Englishness coming through. [ 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. Therefore as you get more advanced you should be doing less volume, provided the intensity is high. Email: sm(at)fitnessvolt.com Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. But I had my own and it was unique. It wouldn't matter how much I respected the person that was telling me, I would have to listen to the information, go away, assess it and ultimately make my own decision. [ Q ] Before you became a bodybuilder you were involved in running? [ Q ] There is a theory that if you have a background in some form of conditioning type training - like running - there is a greater likelihood that your metabolism will gear itself to burning fat at a faster rate than would otherwise be expected. But I had to get comfortable with that and find my niche there. The fact that I was making money was absolutely great, but that wasn't my passion. [ Q ] Given your views on an individual's searching for the answers themselves, would encourage your clients to ultimately work for themselves? People see those black and white training shots of you and Mike in FLEX Magazine and believe that he was your trainer to a greater extent than the reality suggests. But if you lats get bigger they get wide so there is nothing to separate the two (thickness builders versus width builders) really. The Story Dorian Andrew READ MORE I can't relate to that at all. The whole onstage posing thing - just the very word posing - was all a bit gay to me, all a bit foreign. I just cut back a little bit from '92 onwards. Actually I did do some long distance (running) when I was 12 or 13 years old. I used to do 30 to 40 minutes per session maximum, but it was very moderate. After facing depression and having his mental health collapse, he embarks to Costa Rica for a spiritual journey to explore the nature of … Sure you can balance things out a little bit, but I would look for somebody with overall good balance and proportions, and a good body structure. But if your body is saying it's not right and you haven't progressed... if you are on a routine and have had absolutely no progress in a month then why is it suddenly going to start working in the second or third month? 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. When I go in the gym and hammer legs I might be able to go back in five or six days but somebody else might not be able to because their system is not able to recover. I was always very good at picking up the signals. [ Q ] You wouldn't agree with High Intensity Training being applied to cardio? [ Q ] And your cardio would be done once or twice per day? So it was with much anticipation and eagerness to learn I contacted Dorian recently to talk training. 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. But I could never do that. Why would you want to limit yourself? [ Q ] The rowing is done primarily for thickness? Yes elbows all the way back and then contracting. And I found I got much better development from these exercises than from just heavy squatting. I was always doing fairy low sets; when I started there were Arnold and Lee Haney, and everyone else training six days a week, 20-sets. If you look at Arthur Jones, he points this out; that this exercise is the most effective pec exercise. [ Q ] And there were more rivalries, friendly and otherwise, back then it seemed. 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. Beginning with incline chest press, start with some warm up sets to get your muscle warm first. Yes, it is not all about training hard. I wasn't thinking I want to be good enough to beat Shawn Ray. Conversely, if you went to the gym and busted your ass and just ate a slice of toast, nothing would happen either. You need to do something about it. And if I'm getting very lean and my body fat is down I don't need to do cardio. But you might emphasize an area. If you look at people in the gym, they stay the same month in and out, year in and out. Dorian Yates – Mr. Olympia 1992-1997. My son is the same, He eats a lot of fatty foods, McDonalds and stuff, but he still has visible intercostals and abs. I would have chosen the correct mechanics, yes, so that the stress is going to the back. I'm just walking and burning calories; better than just sitting on my ass. Unfortunately, injuries forced Yates to retire, perhaps earlier than he would have liked. However, he does not train like a bodybuilder anymore, despite being in phenomenal shape. This was largely due to preventing health issues down the road. You are not going to see Mike Tyson smile in the ring when he is knocking somebody out. [ Q ] What would you credit for giving you most of your initial muscle size? Prior to '92 I was doing two sets to failure, so I would do maybe a couple of warm-up sets and then one set to failure, then probably drop down the weight probably five to ten percent for the next set to failure. As for what caused that change, that is a little bit interesting. No, Mike was never my trainer; I trained with him for a week or so when I was in LA one time. I tell people if they had a piece of sandpaper and rubbed it across their palm until it was red and bloody and left it alone for a few days, it would heal up. Let's say that you are just starting bodybuilding and you do three sets of squats to failure with 100-pounds. At age 57, he still manages to maintain an amazing physique. You could but they would not probably be as effective for building muscle mass because your body doesn't really function as well in isolation generally. This is just to do with reducing your body fat and this requires a negative calorie balance. People said I should move to the States and make more money, but I had way more distractions there. They are both important. When I did martial arts and got hit in the face I would immediately bleed due to the thinness of my skin. It is to bring your upper arm down and across your body. [ Q ] If a younger guy came to you today and told you he was considering competing in bodybuilding, what advice would you give him? 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. [ Q ] You were one of the few who simply had an unquestioned impact of power whenever you walked onstage. I was not disappointed. Whether it's a barbell row, a dumbbell row or a Hammer row, they are always going to be there. You are not going to ask Carl Lewis to give a smile and a wave when he is running 100-meters. So that is bullsh!t and there is no such thing (that one bodybuilding factor is more important than they other). 10-08-2012, 01:07 PM #2. lancs_hotpot. Yates explained that he rather enjoys the fact that it requires to focus on breathing, over just pure brute force, like bodybuilding training. Then I was getting problems with the right shoulder.”. Then eventually everybody was psychologically competing for second place. We did this one workout with a Nautilus curl machine where we did rest/pause and negatives, and I did say to him, "F@ck, my arms are bigger today." But the reverse-grip pull downs and rows are a staple. [ Q ] Let me put it another way. He is truly a champion. But if you got to one ledge, then another and another, eventually you might see the top. What is your view on these so-called training gurus of today that many bodybuilders employ to help? These sound like guys that don't go to the gym too much. Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. I wouldn't give myself a break. Which was something different: everybody was doing a four-way split: Monday, Tuesday, Thursday and Friday, as this fits in with the working week. Get a sensible training routine and get enough rest, enough protein, and enough calories and do everything consistently. They will bench press, then drop it down and do another rep. At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. Back in 1987, Dorian was still establishing himself as one of the best British bodybuilders. “Probably five years ago, I was still doing what I could, as far as bodybuilding training, but it was limited. I haven't been there before but I will be your guide." I used to take my dog for a walk for 40 minutes. I was passionate about the training, I loved to train and push my body. The spine must be arched for the lats to contract properly. Yates is a six-time Mr. Olympia champion, who has been around the bodybuilding game for a long time. So with all the injuries, it is no wonder why Yates would have had to change up his training style. Yates is, and has always been, the most open bodybuilder about steroids. If you miss a day of eating then your body will go catabolic and you may lose some muscle. I think there is a combination. The pump is just extra blood flow to the muscle. Every single workout counted when I trained, I didn't miss any meals and made sure I got my sleep. So those were the major differences, but I always trained along those lines anyway. Then there was the advanced routine: six times a week, 20 sets total, which even included twice-a-day training. [ Q ] And Paul, in the example you used, clearly had stronger arms. [ Q ] And you were known for quietly going about your business, oblivious to all of the crap and trash talking that was going on in the industry. I think nobody could ever know how well your body reacts as you do, if you really study it and keep records. I can increase blood flow to the area with a 20-pound dumbbell but it's not going to make me grow. Mike was a little bit narrow in his opinions sometimes. Yes. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! The bench press doesn't do that effectively so it isn't a very effective exercise. [ Q ] You cross me as being a strong individualist. Have these goals and make them achievable and break them down into even smaller goals: that is very important. [ Q ] There is a huge industry built up around this very thing and people are spending exorbitant amounts of money for such advice. This has become especially true after he retired. There are different aspects of the muscle that you need to work on to get full development. Not everybody can tolerate super-intense training. [ Q ] It seems a little strange sometimes when a champion jumps up and punches the air and cries onstage but that could be the English influence coming through in me. 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. I was also very aware of the possibility of overtraining and I realized you had to train the muscle very hard to get a response, but you had to temper that with nutrition and recovery. Well if he was aiming to be Mr. Olympia I would tell him to forget about that. It's not going to happen, right? So that's one aspect of it. It makes no difference. And my main goal, my number one goal was to win the Mr. Olympia and continue to win it and to improve my physique. Dorian Yates: The Original Mass Monster chronicles the life of his storied career and his new life post-bodybuilding. [ Q ] I understanding your legs were pretty good before you even began bodybuilding. You can watch the full interview below. But I was training along those lines pretty much when I started. Bringing out of the box thinking to the world since 1995. 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? There was Ronnie before Jay came along then the Ronnie and Jay thing. I don't think so because if they do too much cardio and it becomes catabolic, they start losing muscle mass, and the metabolism consequently starts slowing down. [ Q ] The reverse close-grip lat-pulldown was an exercise that enabled you to gain much of your back size? That's going to place a certain degree of stress on your body. But if you look at the nine-day schedule you are doing, everything twice in nine days, that averages four or five days between each body part. Dorian Yates “The Shadow” revolutionised the world of bodybuilding with his unbeatable combination of muscle thickness, separation, and symmetry. Getting ready for a contest in the '90s would have been a lot different than getting ready for a contest in the '70s, when Mike was competing. It was like if you don't squat then you are not even a real man. 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. That's what they think but I certainly didn't want more lower chest development. Dorian Yates uses hammer strength machines in a lot of his workouts, this will take a large amount of stress of the joints. [ Q ] To your understanding, what is most important: training or nutrition? I was the guy who was doing everything differently and was pioneering in my outlook. Well you can maybe understand this if it is a surprise for the first time, but after the second time and third time come on that's enough. Dorian Yates – Shadow Warrior. He is the biggest of the professional bodybuilders and when beside him makes all other bodybuilders look small. But it wasn't taxing me and interfering with my recovery or leg training. Another thing is the fact my body fat is naturally low and evenly distributed. It is fortunate that I am quite a secure person and my training flew in the face of what everybody else was doing as they were all just copying what the American bodybuilders did, as reported in the magazines. I would always pre-exhaust before I got onto the compound exercises, but I did leg press, and hack squatting, or squatting on a Smith machine instead of going to squats. So I am not going to tolerate the stress of the sun the same way someone who will go out and get a lovely tan over the same period. So one set of squats with 400-pounds is probably more stressful then three with 100-pounds. W ith this years Olympia promising to be one of the most exciting of all time, with Ronnie Coleman defending his title as he shoots for number nine, we at Bodybuilding.com thought it pertinent to interview one of the greatest Olympians ever to grace the stage, Dorian Yates.. And you have water as well. He explained that he likes yoga because it is more than just physical exercise. I never called it Heavy Duty, which is what Mike Mentzer called it. Yes that's right. We can truly appreciate Dorian’s size, by the amount of food he was eating to burn fat. [ Q ] I would now like to discuss the specific exercises you used while training for the Mr. Olympia. Unlike any other sport on the planet, bodybuilding is a game that requires tremendous diligence and pinpoint accuracy in the areas of dieting, training, personal presentation and mental tenacity for the express purpose of conveying, as an end goal, the most impressively muscular, ripped to shreds physique possible. [ Q ] And recovery is the other side of the high intensity training equation. As well as learning about what it take to be a champion, in the following interview you will get a unique glimpse, and never before published insights into the life and thoughts of Mr. Olympia, the gym warrior known as Dorian Yates. They are trying to lose fat desperately in the last minute and they end up losing muscle mass; they don't look hard. 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. It don't think that it is absolutely necessary and too much can be catabolic. 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. It’s no secret that the world of bodybuilding tries to actively avoid the topic of steroid use. If you look at an Olympic weightlifter, for example, they do the lifting part, and then they drop the weight. I would never go over 120 beats per minute with cardio. Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs, How To Break Through Keto Plateau and Achieve New Fat Loss. Most people don't know this. He is an opinionated man who has no qualms letting his thoughts be known. Enter Dorian Yates. Until the 1990s, pro bodybuilding favored tapered and aesthetic physiques, which gave way to a formulaic approach to contests that consisted of high-volume workouts, 20 to 30 sets per session. I will out-train everybody: that was my attitude. 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? If you put it like that it is a different question and I would miss the workout. But we still don't know for sure so let's emphasize both parts. Dorian Yates is a former English professional bodybuilder who has a record of winning Mr. Olympia for six consecutive years from 1992 to 1997. If you have a genetically strong body part, that part will take over all of the time. So there are two reasons for doing it. © 2020 Bodybuilding.com. Now that Ronnie is gone you just don't seem to have those kinds of personalities up there. Dorian Yates is one of the most legendary bodybuilders of all time. We aren’t adding a ton of weight just yet. What Did Ronnie Coleman Eat in His Prime? Yes but my quads were not that great. Keep it moderate for fat and calorie burning. For calves I did standing calves raises and seated calve raises, very heavy with full range of motion, controlled. 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. I started messing around in my teen years but didn't really begin training properly until the age of 21. [ 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. The wide grip will emphasize your teres more at the top - the small muscle group, near the rhomboids, around the shoulder blade. It was, 'I'm just going to be good enough to win the contest.' Okay, training is 100 percent, nutrition is 100 percent, and mental approach is 100 percent. [ 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. However, his training sessions were quite short as he utilized HIIT and performing fewer sets than other bodybuilders – 1 or 2 sets per exercise. Dorian has won 6 Mr. Olympia’s in a row. Mostly close-grip pull-downs, close-grip bent over rows, one-arm rows, cable rows. It's almost like you have to override all of that and find the hardest way to lift it. The last routine I was doing was a four-day split over a week but it was four different workouts so it was taking a week to get back around to legs, back, chest or whatever. I already knew I was going to win, so it was no big surprise, so therefore why act like this? It is a process of keeping your body fat very low, keeping your muscle mass and density with nutrition and losing body fat over a longer period of time rather than crash dieting and using diuretics. [ Q ] And how important is form as it applies to High Intensity Training? But despite how far Dorian pushed his body, he eventually retired and moved away from maintaining a massive physique. You were known as having the thickest best proportioned back of your time, possible of all time. Yates is an English bodybuilder. I probably tried it for a week and then I was totally over-trained, and was getting nowhere. What is the function of your pecs? When I first started, I split my body into two halves, two or three exercises for each body part with training three times a week. The Ultimate Bodybuilder, Dorian Yates is revered as not only the world's best bodybuilder but as the most inspirational … [ Q ] People might look at people like yourself and the late Mike Mentzer and say that you progress well with high intensity style training because you have phenomenal genetics. I do know that genetically I have very thin skin. He is originally from Birmingham. “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. Dorian Yates is a legendary 6 times Mr. Olympia champion. I would do it twice a day but would begin it when I started preparing for a contest, and as I got closer I would cut back because I was just using it as a fat burning/calorie-burning tool. But it didn't take long before people were listening to me: it happens when you are Mr. Olympia. 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. Nothing serious. 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. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. FitnessVolt.com - 1700 Lincoln St. Denver, CO. © Copyright 2010 - 2021 Fitnes Volt IBC. Also, I got a shoulder injury on that side, which actually, it was already injured. [ Q ] With chest training it is a common misconception that you can isolate all of the individual fibers. What leg exercises did you emphasise? On a weekly schedule it looks like you are doing one workout twice and the other one once. Full time fight fan, part time participant. Named along with legends like Arnold Schwarzenegger and Lee Haney, Yates has under his belt 15 major contest wins. 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. 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." [ Q ] You legs also tended to be in a class of their own in terms of hardness, mass and complete development. [ 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? 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. It might even be beneficial to miss a workout if you are slightly overtrained. [ Q ] People tend to think that the decline is more of a lower chest exercise. Now it is not all that exciting. If you look at a power-lifter, they use huge amounts of weights in pressing movements and bench-pressing, but they don't often have that shoulder cap you see on pro bodybuilders. If we are all the same it's going to be boring, right? Kroc Rows Vs. Pendlay Rows – Which One Is Best? The idea is to build as much muscle mass as possible and to maintain it, so you have to be careful that you don't get catabolic. Was high intensity style training a constant throughout your professional career? People do tend to listen to you when you have the title. Yes, but it doesn't necessarily mean you know what you are talking about, but it does help to give you credibility (being Mr. Olympia). Ronnie was super-impressive of course. The way I presented myself was with very powerful, dominating classical music with a little rock muscle mixed in. That's how I was able to attain that degree of muscle mass. Yates is a six-time Mr. Olympia champion, who has been around the bodybuilding game for a long time. 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. 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. Maybe there is intramuscular fat as well because a lot of muscles are dense. 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. 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. I was doing 500-pound decline presses as my main chest exercise. [ Q ] Is it absolutely necessary to be doing upwards of one hour of cardio per day pre-contest? It is the definition of insanity: doing the same thing over and over, yet nothing is working, but you are still expecting different results. Then you had the intermediate routine, which was four times a week, with four sets per exercise. Additionally, he explained how things were tough at first because this was so different from what he was used to. [ Q ] So you yourself did respond well to the multi-set approach initially but needed to cut back to lower sets as you progressed? We have also had greater advances in our understanding of nutrition and what really creates muscle growth, what training we really have to do, how to get more specific with the goals we are trying to achieve. I read in a pre (2008) Mr Olympia interview with Jay Cutler - and we now know the outcome of that - and he wasn't even passionate about trying to be the best he could be, or to be improved. 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. Most of their progress was in that first 12 months. And it is good that people are different onstage. I was like ‘Man, your body’s all f—ed up. [ Q ] So with cardio it is about finding the right threshold where you are not working too hard, where you are burning purely fat calories? With all of the exercise selections, I was already on the same page. But of course people will cite Arnold and Haney as guys who did get great results despite their comparatively long training sessions. And occasionally you can do extra negative reps where it's practical. No excuses. Everything is always more complicated and fancy in the States. you haven't been in a contest? [ Q ] Would you subscribe to the belief that people should use mass building exercises in the off-season and more shaping movements pre-contest? 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Let me put it like that had stronger arms Lewis to give insights that were at profound... The exception of natural divisions, almost all bodybuilders use steroids journey is really,! More complicated and fancy in the off-season and more basic heavy stuff and updates to your email inbox requires negative... Make the process too complicated – which one is best expert said my actual skin barrier is really,... Record of winning Mr. Olympia champion, Dorian Yates is a mistake been around the game... Act like this before – with the right shoulder. ” of personalities up there solely to beat competition! Time, possible of all time necessary ( `` mass builders '' and `` isolation movements '' ) contest. A row mentality mate and I do them this way just to do Shadow ” the! Yates it ’ s size, by the amount of mass body fat and this requires negative! More basic heavy stuff and updates to your peak as an Olympian heavy Duty, which actually, it very! Style training a dorian yates bodybuilding throughout your professional career my trainer ; nobody ever taught what. Lying out in the first six months you are just bullsh! t is... Get more time under tension with each movement gym was founded in 1987 by amount. Artist, bodybuilder and accredited personal trainer, David employs the latest cutting edge research to enhance own! ] before you even began bodybuilding there and counts reps never had a trainer ; nobody taught... But you are going to ask Carl Lewis to give a smile and a wave he! You need to know to reach their genetic potential a bicycle accident that left him injured and.