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. Bodybuilding.comâ and BodySpaceÂ® are trademarks of Bodybuilding.com. So you can definitely do too much. Because you are not going to have the right nutrition to build muscle mass, and if you want to change something you have to build something. [ Q ] I would now like to discuss the specific exercises you used while training for the Mr. Olympia. [ Q ] You were the quintessential warrior up on that stage weren't you? Yes, if you complete that one set to failure and push it to the absolute limit that is going to be sufficient stimulus and intensity. But we didn't measure them or anything like that. And people used to say to me at the contests, "Maybe you should smile, why don't you jump up and down when you win?" Yates explained that knowledge has grown, since his competition days. 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. However, he was unable to do the squats, like he was able to do when he was younger. I wasn't thinking I want to be good enough to beat Shawn Ray. No, if it is lacking and you start to do it pre-contest then it is too late. This suited my persona and me. [ Q ] The rowing is done primarily for thickness? But I haven't trained my calves now for over four years and they are still 20-inches. At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. If somebody said, "listen, this is what you have to eat and this is how you have to train and this is what you will have to take," I simply couldn't do that, whereas a lot of guys want somebody to hold their hand and tell them what to do all the time. “Probably five years ago, I was still doing what I could, as far as bodybuilding training, but it was limited. For example, a hack-squat might emphasize your lateralis more than other quadriceps muscles and by doing that you may get more outer-sweep on your thighs. But it wasn't taxing me and interfering with my recovery or leg training. Actually I did do some long distance (running) when I was 12 or 13 years old. Dorian Yates is truly an icon in the bodybuilding world. It don't think that it is absolutely necessary and too much can be catabolic. Pre-contest you are basically just stripping the fat off and trying to maintain the muscle. Well yes, if you watch my DVD I'm using what could be considered heavy weights, but they are used in a controlled manner. I'm just walking and burning calories; better than just sitting on my ass. Then I would move on. [ Q ] Good point. 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. So that's one aspect of it. 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. He was the first Mr. Olympia at 250 lbs (265 lbs at his best), presenting an absolutely shredded physique with extremely low body fat and outstandingly high muscle density. What. When I first came into the sport, people had beginner's routines: three sets of this, three sets of that, three times a week. [ Q ] With chest training it is a common misconception that you can isolate all of the individual fibers. [ Q ] Maybe because everybody else is doing it that way? 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. You grow when you are outside the gym. 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. I could use more weight if I wanted to, but I would get less out of it. [ Q ] Would you subscribe to the belief that people should use mass building exercises in the off-season and more shaping movements pre-contest? After '92 I cut back to doing just one set to failure. 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: […] [ Q ] So you could even build a degree of muscle mass with the so-called "shaping", or, more precisely, isolation movements. But in 1992, an Englishman named Dorian Yates stepped onstage at 5’10” and weighing in the high 240s, looking like an anomaly among freaks. Unfortunately, injuries forced Yates to retire, perhaps earlier than he would have liked. With all of the exercise selections, I was already on the same page. A post shared by Dorian Yates (@thedorianyates). I have never had a trainer; nobody ever taught me what exercises to do and how often I should train. We can truly appreciate Dorian’s size, by the amount of food he was eating to burn fat. There were photographers taking pictures and it was good for Mike's business, people being led to believe he was my trainer. People do tend to listen to you when you have the title. If it's not working, it's not working. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. I was like ‘Man, your body’s all f—ed up. He is the biggest of the professional bodybuilders and when beside him makes all other bodybuilders look small. Oh yes, you can be serious about achieving your goals but if you are going to start out saying "I'm going to be Mr. Olympia," it is just so way ahead that it is like deciding to climb Mt. So all of those factors probably set me apart. 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. Yes, I was doing a few less but nothing radical. 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. The Mr. Olympia was a platform for me to display the end result of my training efforts. 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 workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. Most recently, Yates reflected on his retirement from bodybuilding to Generation Iron. There was Ronnie before Jay came along then the Ronnie and Jay thing. [ Q ] Another misconception: the wide grip being better at broadening the lats. That's what they think but I certainly didn't want more lower chest development. He did convince me to cut back my volume a little bit more but Mike made the most of his time with me from a business point of view. And occasionally you can do extra negative reps where it's practical. This is why I sustained injuries. I think it is firstly because I am a Mr. Olympia, but when they train with me, then they respect the training knowledge. Back in 1987, Dorian was still establishing himself as one of the best British bodybuilders. Nothing serious. It might be that back in Arnold 's day they weren't doing hardly any cardio. The body will always try to find the easiest way to lift the weight. If you do a bent over row with your back rounded it's impossible for your lats to contract. 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." In characteristic fashion Dorian cut directly to the point to give insights that were at once profound, extremely motivating and commonsensical. It's like, "come on, what's this bullsh!t", you know. I think it is such bullsh!t, but maybe that could be my Englishness coming through. [ Q ] You were one of the few who simply had an unquestioned impact of power whenever you walked onstage. 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. Okay, training is 100 percent, nutrition is 100 percent, and mental approach is 100 percent. There are compound exercises, which are multi-joint exercises, which tend to give you the ability to build more size because the muscle functions optimally that way and more stress can be applied to the mid-range part of the exercise, where the muscle belly is functioning. The way I presented myself was with very powerful, dominating classical music with a little rock muscle mixed in. Had Dorian Yates settled for less, in just being good, he would never be able to “slay the dragon” and become great. They are both going to give you the pump and create extra blood flow and create muscle trauma. I will out-train everybody: that was my attitude. [ Q ] And you were doing far fewer sets at this point? I was doing it that way, more or less from day one. 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.. Lie there all day and get burned, or lie there for successively short periods and get a tan. 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. So you haven't been in a contest but you are telling this guy how to get ready for a contest? 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. Everest and standing at the bottom of this mountain and saying, "sh!t, I'm never going to get there." However, his training sessions were quite short as he utilized HIIT and performing fewer sets than other bodybuilders – 1 or 2 sets per exercise. Well I never really came from that school. If you look at an Olympic weightlifter, for example, they do the lifting part, and then they drop the weight. 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. Bullsh!t it is for your lower chest: your whole pec area is firing. Which was something different: everybody was doing a four-way split: Monday, Tuesday, Thursday and Friday, as this fits in with the working week. 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. It might even be beneficial to miss a workout if you are slightly overtrained. 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. 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. I enjoyed working out the best way to train, studying nutrition and doing my own diet and learning all about every aspect of this. Anything works then pretty much because your body is not used to it. A lot of people get confused because it has been put out in the magazines that Dorian does one-set training. If we are all the same it's going to be boring, right? 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. Yates is a six-time Mr. Olympia champion, who has been around the bodybuilding game for a long time. [ 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 never called it Heavy Duty, which is what Mike Mentzer called it. Then there was the advanced routine: six times a week, 20 sets total, which even included twice-a-day training. Kroc Rows Vs. Pendlay Rows – Which One Is Best? What Did Ronnie Coleman Eat in His Prime? 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Keep it moderate for fat and calorie burning. 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." Eggcellent Nutrition Tips: Healthiest Ways To Eat Eggs, How To Break Through Keto Plateau and Achieve New Fat Loss. That's just basic biomechanics, but most people don't know that. A lot of people think in terms of just lifting the weight. It is a tool to use to burn more calories. He should have been correcting his form and telling how he was doing it totally wrong, and explaining how to do it properly. It’s no secret that the world of bodybuilding tries to actively avoid the topic of steroid use. Yates is a six-time Mr. Olympia champion, who has been around the bodybuilding game for a long time. In the year 1983, he started participating in professional bodybuilding competitions at the young age of 21. So it's water as well. 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. [ 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? 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 ] You cross me as being a strong individualist. The muscle works in both phases so there should be equal attention to both. It is to bring your upper arm down and across your body. The Story Dorian Andrew READ MORE 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. View … Yates is, and has always been, the most open bodybuilder about steroids. My biggest drawback, though, was that I actually tried too hard; I was too passionate and pushed myself too much. Maybe there is intramuscular fat as well because a lot of muscles are dense. Yes, whatever you do in the first six months you are going to get a reaction. 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. [ Q ] So you would get to a certain point, before deliberately lowering your cardio. So one set of squats with 400-pounds is probably more stressful then three with 100-pounds. Well if he was aiming to be Mr. Olympia I would tell him to forget about that. He holds the fifth most titles in Olympia history, where he competed in his prime from 1992-1997. And if I'm getting very lean and my body fat is down I don't need to do cardio. So I had to allow longer for each body part to recover because I was much stronger and more advanced. 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. Opinions are strictly my own. 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. I do know that genetically I have very thin skin. So I always emphasize the negative part because more muscle damage occurs during the negative phase. Between 1992 and 1997, Dorian Yates was the best bodybuilder on the planet. What exercises gave you most of your back size and what approach did you use? Most people don't know this. I believe that nobody did six days a week all the time. And, of course, Tom Platz was the big guy around back then, with his massive legs and his preaching about squats. No, but that was my key chest exercise until I experienced my shoulder problems, and had to be more careful and begin using machines. I will bury them! [ Q ] There is a huge industry built up around this very thing and people are spending exorbitant amounts of money for such advice. Dorian Yates still manages to stay in fantastic shape, even at his advanced age. But the reverse-grip pull downs and rows are a staple. [ Q ] You legs also tended to be in a class of their own in terms of hardness, mass and complete development. Do you think there is any validity to this? The wide grip will emphasize your teres more at the top - the small muscle group, near the rhomboids, around the shoulder blade. My son is the same, He eats a lot of fatty foods, McDonalds and stuff, but he still has visible intercostals and abs. 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. Dorian Yates “The Shadow” revolutionised the world of bodybuilding with his unbeatable combination of muscle thickness, separation, and symmetry. I was not disappointed. 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. [ Q ] And what exactly does the positive part of a repetition do? In an interview with MD Global, he gave a bit of an explanation on what training he employs now, and what led him to that point. I trained them hard and everything, but genetically they were very good anyway. TIP: Use slow negatives as you will get more time under tension with each movement. [ 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. [ Q ] Does the fascial layer between the skin and the subcutaneous fatty layer have any bearing on the puffy appearance bodybuilders sometimes display? 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. [ Q ] If a younger guy came to you today and told you he was considering competing in bodybuilding, what advice would you give him? Enter Dorian Yates. I did some running and some martial arts. You can never isolate a part of a muscle; it is all going to be firing to some extent. I don't know if you would call it isolation training, but your would call it emphasis. I was on the regime, nothing less. I would never go over 120 beats per minute with cardio. If you miss a day of eating then your body will go catabolic and you may lose some muscle. In the off-season, he would increase this number up to 6,500 calories. Subscribe to the channel. I think it is bullsh!t. Mike was a little bit narrow in his opinions sometimes. That’s why whenever we have an opportunity to interview Yates it’s a pleasure to see unfold. If I miss the workout I'm not going to benefit from the workout obviously, but nothing drastic is going to happen, right? 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. Now it is not all that exciting. 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. People said I should move to the States and make more money, but I had way more distractions there. Additionally, he explained how things were tough at first because this was so different from what he was used to. Dorian Yates – Shadow Warrior. It takes a lot of determination and tenacity, and a degree of intelligence as well. 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