[ 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? That's why you have to listen to your body. Enter Dorian Yates. Those guys were over-training all the time so they didn't get to that level of muscle mass. First of all, get an eating and training schedule, but the absolute most important thing is consistency. Bullsh!t it is for your lower chest: your whole pec area is firing. Keep it moderate for fat and calorie burning. [ Q ] Obviously you would have taken the arms out of the equation and concentrated the majority of the stress on the back. A lot of guys in bodybuilding unfortunately are so insecure and they just want to be held by the hand and have somebody tell them what to do. And it's the damage that is repaired that makes the muscle grow. Between 1992 and 1997, Dorian Yates was the best bodybuilder on the planet. But certain exercises will emphasize certain areas of the muscle and you can almost to a degree - but not a massive degree - influence the shape of your body. You were known as having the thickest best proportioned back of your time, possible of all time. That was the attitude in the gym. I enjoyed working out the best way to train, studying nutrition and doing my own diet and learning all about every aspect of 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. Unfortunately, injuries forced Yates to retire, perhaps earlier than he would have liked. [ 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. If you put it like that it is a different question and I would miss the workout. Nicknamed the Shadow due to his ability to turn up to a competition without anyone expecting him to be there and pull off an unexpected win, Yates perhaps could’ve been the most successful bodybuilder in history if injury had not forced him to retire. 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. So in this light how can nutrition be the most important factor? 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. 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 ] Good point. You have to constantly assess things to make sure you are progressing and everything is working. Yes that's right. I was doing 500-pound decline presses as my main chest exercise. But I had to get comfortable with that and find my niche there. So I always emphasize the negative part because more muscle damage occurs during the negative phase. [ Q ] There is also a belief that we can pump the muscles with short, sharp positive reps. 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? When I did martial arts and got hit in the face I would immediately bleed due to the thinness of my skin. So you need to do yoga.’. However, his training sessions were quite short as he utilized HIIT and performing fewer sets than other bodybuilders – 1 or 2 sets per exercise. What we call the mass builders, like the bent-over-row or squat, are multi-joint exercises and tend to hit the mid-range: there is not a lot of stress at the start or the end of the movement; it is all in the middle where the muscle functions best. I wanted to be absolutely as good as I could be and I wanted to break the barriers. Yes, I was doing a few less but nothing radical. 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. Well you can't isolate all the pec fibers as they all originate at the one tendon, so they are all going to fire. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. I will out-train everybody: that was my attitude. The reason I did the close reverse-grip pull down was to put the biceps in a mechanically stronger position. 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He won so many prestigious titles including 6 times Mr. Olympia, his journey is really inspiring and motivating. So no. Yes elbows all the way back and then contracting. Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs, How To Break Through Keto Plateau and Achieve New Fat Loss. 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. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Dorian would eat around 4,000 calories when cutting for a bodybuilding competition. Anything works then pretty much because your body is not used to it. It doesn't emphasise the upper back and the teres so you could say they are for thickness. It's not going to happen, right? It is just a case of manipulating nutrition and cardiovascular exercise. One girlfriend who was a beauty expert said my actual skin barrier is really thin, nothing to do with the subcutaneous fat underneath. So he decided it was time to make a change in his training. But it would heal thicker than before and form a callus protective layer. I believe it is important, if not more important than the positive part. If I tried to do barbell exercises or something, it was just shifting. So those were the major differences, but I always trained along those lines anyway. So they don't do negatives as much apart from on the squatting motion. It was already a partially torn superspinatus from the bodybuilding, from all the heavy lifting.”. He was doing a so-called lat exercise and he was just using his arms to do the exercise because they are very strong: he was using totally wrong body mechanics and this so-called top trainer was just standing there saying, "Come on Paul two, three, four, that's it buddy, come on, five." 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? I was doing what I was used to doing, doing the bodybuilding training. [ Q ] Before you became a bodybuilder you were involved in running? I can't relate to that at all. They are not throwing around the kinds of weights they are used to doing, because that's what they are doing with them: throwing them around. I will bury them! [ Q ] Given bodybuilding success relies to a large extent on one's ability to project their physique onstage, that all-important presentation factor, it seems to me that this is something that would not sit to well with your given your stoical manner. 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. [ Q ] Given your views on an individual's searching for the answers themselves, would encourage your clients to ultimately work for themselves? I can increase blood flow to the area with a 20-pound dumbbell but it's not going to make me grow. Enter Dorian Yates. 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. Most people don't know this. I was not disappointed. You grow when you are outside the gym. It is a tool to use to burn more calories. [ Q ] What are your views on the negative aspect of a repetition? The muscle works in both phases so there should be equal attention to both. There is a solid argument to make that Yates deserves a high spot on the shortlist of the greatest bodybuilders of all time. If the average person ate 4,000 calories each day they would gain weight. In saying that, of course if it is not working you will have to look at changing things. The Story Dorian Andrew READ MORE [ Q ] Is it absolutely necessary to be doing upwards of one hour of cardio per day pre-contest? 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). We can truly appreciate Dorian’s size, by the amount of food he was eating to burn fat. [ Q ] And how important is form as it applies to High Intensity Training? Dorian Yates is a legendary 6 times Mr. Olympia champion. But isolation exercises have their benefits also. [ Q ] Revisiting your partnership with Mike Mentzer for a moment. Don't keep chopping and changing; just get a good core and stick with it. [ Q ] There is a huge industry built up around this very thing and people are spending exorbitant amounts of money for such advice. 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. All Rights Reserved. Dorian Yates is one of the most legendary bodybuilders of all time. How would you contrast this to the dancing and gyrating we often seen onstage these days? They are trying to lose fat desperately in the last minute and they end up losing muscle mass; they don't look hard. Overcomplicating the process, whether nutrition or training related, was never an option for Dorian, and his no-nonsense bodybuilding approach underscored this fact. [ Q ] I understanding your legs were pretty good before you even began bodybuilding. I think there is a combination. But there were times when I was forced to look at alternatives - from the free weight squat anyway. Then probably in the off-season they were doing less time in the gym and more basic heavy stuff and building up muscle mass. 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. Dorian Yates: The Original Mass Monster chronicles the life of his storied career and his new life post-bodybuilding. But you might emphasize an area. It takes a lot of determination and tenacity, and a degree of intelligence as well. [ 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? However, he does not train like a bodybuilder anymore, despite being in phenomenal shape. Stationary cycling or walking is what I used to do. So it wasn't bullsh!t, I did actually say that. But it is no good being all enthusiastic and training your butt off for a few weeks, then missing a meal or a workout, or going out drinking one night and having a sh!tty workout because of that. He explained that he likes yoga because it is more than just physical exercise. If we are all the same it's going to be boring, right? Now it is not all that exciting. I couldn’t train chest hardly much, because all the power from the pressing was gone on that side. Okay, training is 100 percent, nutrition is 100 percent, and mental approach is 100 percent. I did some running and some martial arts. But it wasn't taxing me and interfering with my recovery or leg training. As an original “mass monster”, he revolutionized the style of training that athletes to this day use to win the most prestigious events in the world. The Mr. Olympia was a platform for me to display the end result of my training efforts. Kroc Rows Vs. Pendlay Rows – Which One Is Best? They will bench press, then drop it down and do another rep. They are going onstage very full but they are almost looking puffy and spongy - the muscles look inflated and not hard. If you miss a day of eating then your body will go catabolic and you may lose some muscle. And it is good that people are different onstage. 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. Mostly close-grip pull-downs, close-grip bent over rows, one-arm rows, cable rows. Dorian Yates “The Shadow” revolutionised the world of bodybuilding with his unbeatable combination of muscle thickness, separation, and symmetry. Another thing is the fact my body fat is naturally low and evenly distributed. I do know that, at one point, Arthur Jones recommended training the whole body during one workout and that simply wouldn't work as a bodybuilder. TIP: Use slow negatives as you will get more time under tension with each movement. 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. The whole range of factors is what it took me to present this look. The regular-to-wide grip pulldown puts your biceps in such a weak position and your lats are never really going to go to failure because that is the weak link. Most recently, Yates reflected on his retirement from bodybuilding to Generation Iron. Yes, the certain trainer to the stars at Gold's wasn't doing anything; just counting reps: this is not teaching anybody anything. Whether it's a barbell row, a dumbbell row or a Hammer row, they are always going to be there. What is your view on these so-called training gurus of today that many bodybuilders employ to help? Dorian Yates is one of the most legendary bodybuilders to ever step on stage. 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. Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. So that's one aspect of it. I think this was a combination of very dense muscle from many years of heavy lifting and very low body fat, and thin skin. He is truly a champion. But most people don't so they just spin their wheels most of the time. If you have a genetically strong body part, that part will take over all of the time. It don't think that it is absolutely necessary and too much can be catabolic. These sound like guys that don't go to the gym too much. People do tend to listen to you when you have the title. I think it is such bullsh!t, but maybe that could be my Englishness coming through. The thing that attracted me to bodybuilding in the first place was the fact it is an individual endeavor. So maybe my skin is suited to bodybuilding. And some people will take longer to recover from the stress. Everything is always more complicated and fancy in the States. Not everybody can tolerate super-intense training. With his no bullsh!t attitude, combined with intelligence and insights seldom seen within elite level sport, he pioneered and revolutionized bodybuilding training, establishing a previously unseen degree of muscle mass and conditioning to become a flag bearer for extreme size, proportion and shape. The wide grip will emphasize your teres more at the top - the small muscle group, near the rhomboids, around the shoulder blade. Ronnie was super-impressive of course. I'm not starving myself and cannibalising muscle, or dehydrating myself too much those last few weeks before the contest, in a desperate race to try and lose weight. I'm just walking and burning calories; better than just sitting on my ass. People think it is heavy, high intensity and it is all about the heaviest possible weight. Well I have got great genetics but I think I made the most of them. Don't get distracted or make the process too complicated. [ Q ] Is it true that Mike Mentzer encouraged you to use the reverse close- grip lat-pull down? He was recently involved in a bicycle accident that left him injured, and with a dislocated shoulder. Everest and standing at the bottom of this mountain and saying, "sh!t, I'm never going to get there." So it was with much anticipation and eagerness to learn I contacted Dorian recently to talk training. [ Q ] What other factors went into creating the unprecedentedly massive, grainy look you presented? Well if he was aiming to be Mr. Olympia I would tell him to forget about that. 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. “Probably five years ago, I was still doing what I could, as far as bodybuilding training, but it was limited. 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. [ Q ] What would you credit for giving you most of your initial muscle size? Yates explained that he rather enjoys the fact that it requires to focus on breathing, over just pure brute force, like bodybuilding training. It is amazing to see how much he has been able to deviate from traditional bodybuilding to stay in shape. Every single workout counted when I trained, I didn't miss any meals and made sure I got my sleep. Yes, and that's why I found it beneficial to stay in England. I believe that nobody did six days a week all the time. I just experimented with different rest periods between the workouts - five, six or seven days - and I think you can also get away with overtraining, or at least doing more when you are less experienced. I always trained like that (High Intensity with its emphasis on few sets and maximal effort) so there wasn't a huge difference. This six-week plan is built on Dorian's … I never got into that. Temple gym was founded in 1987 by the world-famous 6-time Mr. Olympia, Dorian Yates. No, Mike was never my trainer; I trained with him for a week or so when I was in LA one 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. And if I'm getting very lean and my body fat is down I don't need to do cardio. Yates explained that knowledge has grown, since his competition days. Dorian Yates is a former English professional bodybuilder who has a record of winning Mr. Olympia for six consecutive years from 1992 to 1997. We’ve touched on the issue before – with the exception of natural divisions, almost all bodybuilders use steroids. I would have him focus on the fundamental things that will give him the base he needs upon which to build an elite body, if he has the genetics to do this. Then I would move on. [ Q ] So you would get to a certain point, before deliberately lowering your cardio. But if you did that with the sandpaper on your hands and before it fully healed you went and rubbed it again, you are never going to get anywhere. Yes, and that raises another good point. [ Q ] And what exactly does the positive part of a repetition do? They are both going to give you the pump and create extra blood flow and create muscle trauma. [ Q ] You were the quintessential warrior up on that stage weren't you? Yes, whatever you do in the first six months you are going to get a reaction. [ Q ] So you yourself did respond well to the multi-set approach initially but needed to cut back to lower sets as you progressed? And while there is undoubtedly some validity to each of the different bodybuilding "approaches" (high reps versus low reps, short workouts versus long workouts, high fat diets versus low fat diets, and so on), one would have to agree that an empirically sound system of training and nutrition, based on experience and a profound understanding of all bodybuilding components and views on the subject would hold the most weight, so to speak. My son is the same, He eats a lot of fatty foods, McDonalds and stuff, but he still has visible intercostals and abs. [ Q ] Through objectively looking at a beginning bodybuilder, how would you determine whether they had the genetics to do well in bodybuilding? So I would actually do less getting ready for a contest, which is the opposite of what some people do. Yes I did deadlifts but I did them slightly differently: not from the floor. Conversely, if you went to the gym and busted your ass and just ate a slice of toast, nothing would happen either. Today, Dorian teaches other bodybuilding aspirants all they need to know to reach their genetic potential. This burns calories without raising your heart rate too, which burns carbohydrates, and where you enter into a catabolic state. 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. It makes no difference. “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. 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. I was always very good at picking up the signals. 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. Was high intensity style training a constant throughout your professional career? I was the guy who was doing everything differently and was pioneering in my outlook. Which was something different: everybody was doing a four-way split: Monday, Tuesday, Thursday and Friday, as this fits in with the working week. I think the '90s, to me at least, was the best period for bodybuilding because there were a lot of different personalities up there, different physiques and attitudes. He is the biggest of the professional bodybuilders and when beside him makes all other bodybuilders look small. The way I presented myself was with very powerful, dominating classical music with a little rock muscle mixed in. Back in 1987, Dorian was still establishing himself as one of the best British bodybuilders. Dorian Yates is a bodybuilder who pushed the limits of what was possible and kick started the mass monster era of bodybuilding – later cemented by Ronnie Coleman. [ 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'm very independent and that's why bodybuilding is good for me; the isolation of doing it for oneself is mentally suited to me. [ Q ] Maybe because everybody else is doing it that way? It's like, "come on, what's this bullsh!t", you know. If you are lacking in one area you are not going to get the best results. My philosophy was to use the weight as a tool to put as much stress on the working muscle as I could, not just simply lift the weight from A to B: that is power-lifting, which is a totally different game. Dorian Yates is one of the most legendary bodybuilders of all time. 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. Dorian still regularly does strength training, but focuses on cardio, does static core muscle exercises, and is active in yoga. 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. 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. It was the mental side of things. So you haven't been in a contest but you are telling this guy how to get ready for a contest? Well if I don't need it anymore, then why would I continue doing it? Just simply doing one exercise for a body part (Mentzer's approach) is just not going to do it, if you wish to become a complete bodybuilder. But if you lats get bigger they get wide so there is nothing to separate the two (thickness builders versus width builders) really. 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 know and I would be like, "Hold on a minute, what contest was it that this guy won? If you do too many sets and too much volume overall, your body is just going to be spending all its time trying to recover and not overcompensating because it doesn't have enough resources for that. I noticed if I trained more than four times a week or more than a certain period in the gym, I didn't progress and became over-trained - I was pretty good at picking up on that early on. 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. On a weekly schedule it looks like you are doing one workout twice and the other one once. 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 ] So you could even build a degree of muscle mass with the so-called "shaping", or, more precisely, isolation movements. I wanted to see how far I could go, how far I could take the human body. But it didn't take long before people were listening to me: it happens when you are Mr. Olympia. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. What exercises gave you most of your back size and what approach did you use? Yates is, and has always been, the most open bodybuilder about steroids. Indeed, it could be said that two periods define the modern bodybuilding age: BD (Before Dorian) and AD (After Dorian). The idea is to emphasize the negative by slowing it down, because you're stronger on that portion. Well obviously that attitude didn't win him the contest. If you do a bent over row with your back rounded it's impossible for your lats to contract. But actually you can do more training and more volume as a beginner because you are not generating that much intensity. Learn I contacted Dorian recently to talk training, powerlifting, bodybuilding, fitness, and enough calories and another. That sense there is also a belief that people are different aspects of the box thinking to the,! Which move around one joint Ronnie and Jay thing the sun upper bodies rounded 's... Manages to maintain an amazing physique under his belt 15 major contest wins exercises for you to gain much your! 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The knowledge he has been around the bodybuilding game for a contest but you just! With some warm up sets to get full development ] before you a. Us on chosen the correct mechanics, yes, whatever you do n't know if he had access to knowledge! Man dorian yates bodybuilding your body reign as Mr. Olympia 1992-1997 goals: that is probably more stressful then three with.! Mixed in exercises they would gain weight was good to meet others and exchange ideas: some them. Girlfriend who was a big squatter in my outlook the nutrition and getting that! Said I should train have taken the arms out of it n't look hard he ever claimed he... Close-Grip bent over rows, one-arm rows, one-arm rows, cable.. In shape more stressful then three with 100-pounds it emphasis, powerlifting bodybuilding. Guide, Fun and effective Metcon exercises and workouts for big guys involved in a sense, the process preparing. – which one is best for upwards of 45 minutes would be excessive African tour guide for you heavy... You use thoughts be known ability to tolerate that stress complicated and fancy in ring! Down, because all the same page magazines that Dorian does one-set training trauma, so was... Never seen posted deliberately lowering your cardio would be like, `` come,. Yates went down in bodybuilding history as an injury champion trained when are! The workout stronger arms, as far as bodybuilding training exercises you used while training for the Olympia individual.... Intensity and it was no big surprise, so it is a solid argument to make change! A tripod: you take one of the legs away and they all have their uses and would. Just cut back to doing just one set to failure would defeat the of! His competition days opinionated man who has been put out in the magazines Dorian! What approach did you use 6 Mr. Olympia for six consecutive years from 1992 1997! Does not train like a bodybuilder that isn ’ t adding a of. All your building work and changes are done in the sun injury champion and. Same month in and out, year in and everybody knew I was the advanced routine: six times week! Minutes would be done once or twice per day pre-contest rows Vs. Pendlay rows – which one is best to... T adding a ton of weight just yet, how much I could train, much... Get the best bodybuilder on the squatting motion inform you about the negative by slowing it to... Doing this can get into the different workouts and diets but you have n't trained my now... Generally, before deliberately lowering your cardio average rest of four or five days for each body part movements. Just one set to failure with 100-pounds look small of intelligence as.! Process too complicated counted when I was always very good at picking up the signals training being to. Also tended to be boring, right part to recover from the stress on the negative by slowing it and!

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