Tag: Dorian Yates
Dorian Yates Talks Winning Final 1997 Mr. Olympia Title Despite Tricep Being ‘90% Detached’
Dorian Yates was no stranger to the sacrifices necessary to reach the top of the sport. He led a near-flawless career on his way to winning a total of six Mr. Olympia titles. In a recent Instagram post, Yates looked back on winning his final Mr. Olympia in 1997 with a 90% detached tricep. Competing […]
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Build Massive Traps with Dorian Yates’ Dumbbell Shrug Technique
Legendary bodybuilder Dorian Yates set a new standard in the Men’s Open division with his insanely thick and wide upper body. He’s widely regarded to have presented one of the best back muscle development of all time. In a recent post made on Instagram, Yates revealed the fix for a common mistake on the dumbbell shrugs.
Dorian Yates first gained attention for his massive muscle mass, size, and granite conditioning in the early 90s. He emerged as a promising contender out of the UK and took silver to eight-time champion Lee Haney in his maiden Mr. Olympia showing in 1991. The next year, Yates secured the coveted Sandow trophy with his monstrous package at the 1992 Mr. Olympia.
Yates proved to be a dominant champion, winning six Mr. Olympia titles in a row and every other show he participated in from 1992 to 1997. After a final outing at the 1997 Mr. Olympia, he hung up his posing trunks.
‘The Shadow’ earned a reputation for staying away from the limelight between contests and returning with a significantly enhanced package on stage. He adopted the high-intensity training techniques of Arthur Jones and Mike Mentzer where he would push himself to near failure in every training session.
Given the intense nature of high-intensity workouts, Yates suggests limiting them to 45 minutes. He advocates for using heavy weights to give new stress to the body for building muscle.
Yates does not believe squats are essential to growing muscle. Since he picked up a hip injury from using the movement in his heyday, he argued the exercise presented a high risk and that there were safer ways of achieving the same result. He also revealed he trained four times a week to get ready for Mr. Olympia shows during his days of competition.
Dorian Yates underwent stem cell therapy to heal from the injuries and physical damage he sustained over the years. The treatment helped boost recovery in his shoulder and reduce inflammation after a month with further improvement expected in the knee and elbow.
Dorian Yates / Instagram
Yates crafted a ripped midsection with two bodyweight abs exercises, which he would time after a heavy shoulders and triceps training session. Then, he revealed the exercises he utilized to build an Olympia-worthy chest in his prime.
The 61-year-old has not lost his passion for fitness. He still boasts shredded abs even after 40 years in the game. In addition to weight training, Yates utilizes other exercises to boost longevity. While he doesn’t need to prep for shows now, he enjoys leading a healthy lifestyle.
Build Massive Traps with Dorian Yates’ Dumbbell Shrug Technique
In a recent Instagram post, Dorian Yates shared a common mistake lifters make while perfuming the dumbbell shrug and explained his solution for building massive traps.
“Dumbbell shrugs,” said Yates. “When working the traps, I always see people shrugging straight up. Missing out on the rest of the trapezius muscle. The traps run down your back and the way target them fully is by shrugging up and back. This will engage the mid and lower traps too as well as the upper. Lean slightly forward too rather than standing straight. 40 years of experience in the gym, crafting arguably the best back in the history of bodybuilding… I know what works.”
Dorian Yates now follows intermittent fasting to stay in top shape post-retirement. He believes it’s a big factor in keeping him ripped in his 60s and encouraged his fans to adopt the diet as well.
Yates recommends doing a proper warm-up before a high-intensity training session. He used a stationary bike to kickstart his workouts and focused on mobility and flexibility.
His latest offering will certainly help many fitness fans build bigger traps as they improve their form with a proper range of motion.
Published: 1 August, 2023 | 11:40 PM EDT
Dorian Yates Shares ‘Blood & Guts’ HIT Training Tips: “It Is Crucial to Be Properly Warmed Up”
Dorian Yates still attacks his workouts with the same grit he displayed throughout his IFBB Pro League career. He is revered for his intense training methods which centered around achieving failure. In a recent Instagram post, Yates emphasized the importance of a warm-up with mobility and flexibility work.
As mentioned above, Yates made a name for himself with exhaustive training strategies. Having led veterans of the sport such as Chris Cormier to complete exhaustion, Yates’ all-out approach saw him push his body to the absolute limits. While most bodybuilders stuck to set numbers of reps and sets, Yates valued quality over quantity to reach the top of the bodybuilding world.
From 1992-1997, Yates, labeled ‘The Shadow,’ worked in silence to produce six Mr. Olympia titles. During his reign, he shared the stage with Ronnie Coleman, Shawn Ray, Kevin Levrone, and countless others. Though, Yates is celebrated for more than just a near-flawless bodybuilding record, as he’s also maintained a stellar physique in retirement.
At 61 years old, Yates is thriving with many fans taking notice of his longevity. He credits regular exercise, meditation, yoga, and out-of-body experiences for his renewed health and happiness. Yates has taken fans on hallucinogenic trips while using ayahuasca and DMT (N,N-Dimethyltryptamine).
During his prime, Yates followed the high-intensity training philosophy of the late Mike Mentzer and Arthur Jones. The thought process behind the strategy was stimulating maximum muscle growth, rather than achieving hypertrophy with long and leisurely workouts. Yates also took training principles from Tom Platz, who remembers Dorian attending one of his workout seminars years before he became a Mr. Olympia.
Dorian Yates Reflects on HIT Training, Says Flexibility & Mobility Keys to Proper Warm-Up
According to Yates, a proper warm-up is imperative for anyone attempting high-intensity interval training. To get the blood flowing to his legs before a training session, Yates utilized a stationary bike.
“A good warm up is imperative, especially for HIT.
Here’s a clip from Blood & Guts, my legs session.
I always spent a few minutes on the stationary bike to get the blood flowing. This was followed by an array of both static and dynamic stretching to get the muscles warm and ready for the poundages to come.
Mobility and flexibility work was something that I always did both throughout my competitive bodybuilding career and to this day.
It is crucial to be properly warmed up in whatever form of training you choose to pursue,” Yates shared.
Living a long, productive, and happy life is paramount for Dorian Yates. He recently offered fans a look into some of his go-to techniques for promoting longevity. He swears by an inversion machine which helps with spinal decompression. In addition, Yates has begun implementing Pilates which he says should help heal a body that’s endured ‘wars’ on stage.
Despite a career filled with sacrifice and strenuous work, Yates’ body has seemingly recovered well. At the beginning of the year, Yates underwent a VO2 Max and biological age assessment. The results were astounding as the bodybuilding legend’s markers were in the 30-39 age range.
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Yates’ health at 61 is great news for any athlete aspiring to follow in his footsteps. He remains a visible and healthy ambassador for the sport of bodybuilding.
Published: 13 July, 2023 | 8:09 AM EDT
Dorian Yates Shares ‘Opposite Approach’ to Diet that Keeps Him Ripped at 61
Legendary bodybuilder Dorian Yates set a new bar for the Men’s Open division with his insane physique. Although he hasn’t competed in decades, he maintains a high level of personal fitness. In a recent post made on Instagram, Yates reveals his unique “opposite approach” to dieting that has helped him maintain a ripped physique at the age of 61.
Dorian Yates made a name for himself with his impressive muscle mass, size, and definition and boasted one of the best back developments of all time in the Men’s Open division. He pioneered the sport in the UK and emerged as the biggest bodybuilding superstar out of the region. He won his maiden Sandow trophy at the 1992 Mr. Olympia and went on a dominant run to become a six-time champion.
Yates used the high-intensity training techniques of Mike Mentzer and Arthur Jones to craft his physique. He would go near failure in every training session instead of following a fixed number of sets and reps traditionally adopted by bodybuilders.
The 61-year-old carried his passion for fitness into his later years. He left the fans stunned with a jacked physique update where he performed a workout on a beach in Brazil earlier this year. Then, he listed barbell rows with an underhand grip as the exercise of his choice to build a barn door back months later.
Yates opened up on his training frequency in the prime of his career two months ago. He revealed he’d workout four days a week for Joe Weider’s Olympia Weekend and the made case against squats being an essential part of every training program for muscle growth.
Having pushed his body to the limit, Yates picked up several injuries over the years. He started using stem cell therapy two months ago and reported his inflammation went down and his shoulders got better after 30 days of being on the treatment plan. As for the progress in his elbow and knee, he indicated it would take a few more weeks before he feels a significant change.
Dorian Yates gave fans a look into the two-exercise ab routine he utilized to win six Mr. Olympia titles last month. He would time the workout after shoulders and triceps and go to failure in two sets of bodyweight crunches and reverse crunches each. He followed up by laying out the chest workout regimen that helped him build a full chest.
Yates showed off his shredded abs in a physique progression snap two weeks ago. He compared photos of himself at age 22 and now, boasting clear abs throughout nearly 40 years.
Dorian Yates Credits Shredded Physique to Intermittent Fasting at 61
In a recent Instagram post, Dorian Yates shared the diet he follows to stay ripped at the age of 61.
“Intermittent fasting, quite the polar opposite approach to eating than I was used to 30 years ago when I’d be eating every two hours!” said Yates. “
But for the past few years, I’ve been practicing intermittent fasting.
I’ve experienced numerous benefits, and have researched pretty much every approach to dieting.
“Intermittent fasting works extremely well for myself.
I’m now pursuing my health goals and optimising for longevity as opposed to bodybuilding.
Read my latest blog where I go into why I adopted intermittent fasting, the benefits, how you can potentially use it when trying to build muscle and more.
But the best diet for health goals may not be the same as the best for trying to build maximum muscle.”
Intermittent fasting, a popular and scientifically supported diet approach, involves periods of extended fasting where individuals refrain from consuming food. This trendy method has gained recognition for its potential benefits, including weight loss, muscle gain, blood sugar regulation, and activation of anti-aging genes.
Dorian Yates stressed the importance of using extracurricular training in addition to lifting weights for boosting recovery and offered some of the exercises he’s utilizing to enhance longevity earlier this month.
Yates revealed the approach he used for his diet to get ready for competition days ago. While he would go down to 3,500-4,000 calories in prep, he once cut down to 2,500 calories for his debut.
His latest update will inspire many fans to give intermittent fasting a chance for improving their fitness game.
Published: 9 July, 2023 | 2:59 PM EDT
Dorian Yates Reveals His Approach to Contest Prep: ‘Scaled Down Caloric Intake & Increased Cardio’
Bodybuilding legend Dorian Yates reached the highest heights of the sport with his insane training methods and jacked package. He has carried his passion for fitness even after moving on from professional competition. In a recent post made on Instagram, Yates revealed his approach to contest prep and how many calories he would drop to get stage-ready.
Dorian Yates dominated the Men’s Open division with his freakish muscle mass, size, and conditioning during the 90s. He presented a tough challenge to eight-time champion Lee Haney in his first-ever Mr. Olympia appearance and eventually took silver. He returned with a sharper package the next year and won his maiden Sandow trophy at the 1992 Mr. Olympia. He proved to be a commanding victor as he added five consecutive title defenses and came out on top of every contest he participated in during his run at the top. He took to the sidelines after a final win at the 1997 Mr. Olympia.
Besides his impressive package, Yates stood out from the pack with his intense mindset and training methods. He would focus solely on training in the off-season and used high-intensity training where he’d reach near failure in every training session.
Yates offered fans a demonstration of the lat pulldowns to optimize back gains three months ago. He recommended pulling with your elbows in order to take the load off the biceps and keep the stress on the lats. Then, Yates detailed how to perform hamstring curls for building muscle. He stressed the importance of using a full range of motion with a slow negative for the best results.
‘The Shadow’ opened up about the protocols he would utilize while in prep for competitions months ago. He revealed his training didn’t differ too much from the off-season except for increased cardio and laid out the food sources he consumed. He also credited TRT (testosterone replacement therapy) for helping improve his mental and physical health since he quit steroids after retirement.
Two months ago, Yates encouraged fans to high-intensity training sessions to 45 minutes as he believes it’s not possible to train with intensity for longer. He followed up by sharing his unconventional four days-a-week workout routine and claimed squats were not essential for building muscle weeks later.
Dorian Yates gave fans a look into the two-exercise ab workout routine he followed in his prime last month. The routine was made up of bodyweight crunches and reverse crunches, which he’d perform once a week and pair with shoulders and triceps workouts. He offered some of the essential exercises he’d utilize to enhance chest muscle development two weeks ago.
Dorian Yates Reveals His Approach to Contest Prep: ‘Scaled Down Caloric Intake & Increased Cardio’
In a recent Instagram post, Dorian Yates shared his approach to contest prep. He revealed he’d cut down from 6,500 calories in the off-season to 3,500-4,000 calories in prep and even went as low as 2,500 calories for his debut.
“Contest prep!
So following on from my post about my off season, my approach for my prep was mainly the same,” said Yates. “
The only real difference for my preparation was that I scaled down my caloric intake and increased my cardio.
My training pretty much stayed the same as did my food choices, but I consumed less.
At my heaviest, going from 6,500 calories in the off season down to 3,500 – 4,000 calories was quite the deficit and although 4000 calories may seem quite a lot to some people… I was absolutely starving!
“For my first contest I dieted down to 2,500 but as I got bigger over the years, I was able to burn more.
I remember waking up in the middle of the night because I had a dream that was so real… I dreamt that I had ate a big plate of sausages! Of course this wasn’t possible as I didn’t have them in the house, but the mind plays tricks. I guess my body was crying out for extra calories and fats.
He’d target getting stage-ready about six weeks out from a show.
“
You have to be in control of both your mind and body, you need to be in command and tell your body when it’s time to eat.
Everything was weighed to the gram for my food, I knew the exact macros I’d be consuming per meal and ate according to my schedule, on the dot.
I didn’t really ever do any cardio in the gym, I did it at home on my stationary bike in my garage where I’d also practice my posing routine.
I did take my dog for a walk everyday and used this as a form of cardio too where I’d power walk my way down the canals of Sutton Coldfield (just outside Birmingham town).
“I’d typically be contest ready 6 weeks out. This would allow me to cruise into the competition and make any minor adjustments needed.
Usually it’d be a few pounds that I’d need to drop in the two weeks leading up to the show.
Planning ahead was crucial, I never needed to drastically cut weight a couple of weeks out. I always ensured I followed my plan and kept a constant reminder as to why I was doing this.
The end goal was always in my mind.”
Dorian Yates showed off his ripped midsection with a 40-year physique progression snap about two weeks ago. He boasted his impressive abs which he maintained throughout from age 22 to 61. He followed up by listing some of his favorite exercises for longevity earlier this month.
Yates’ latest update offered a look into the insane discipline one needs to have to contend with the most elite bodybuilders in the world.
Published: 4 July, 2023 | 6:31 PM EDT
Dorian Yates Shares His Favorite Exercises for Longevity
Legendary bodybuilder Dorian Yates has carried his passion for working out into his later years. The six-time Mr. Olympia continues to lead a healthy lifestyle after stepping away from professional competition years ago. In a recent post made on Instagram, Yates shared some of his favorite exercises for longevity.
Dorian Yates first rose to prominence for his immense muscle mass, size, and definition as a Men’s Open competitor in the early 90s. He narrowly missed out on the top prize in his Mr. Olympia debut to eight-time champion Lee Haney. The next year, Yates secured the coveted Sandow trophy at the 1992 Mr. Olympia over Kevin Levrone and Lee Labrada. He went on a dominant run that saw him win six titles in a row and go undefeated from 1992 to 1997. He hung up his posing trunks after a final victory at the 1997 Mr. Olympia.
Yates developed a reputation for staying away from the spotlight in the off-season and letting his physique do the talking on stage when he returned with a much sharper package for competition. He also used high-intensity training where he’d aim for reaching near failure in each workout instead of following a set number of reps.
Earlier this year, Yates revealed the protocols he used while in prep for competition along with his training and steroid cycles. Although his training didn’t change much, he’d ramp up cardio closer to shows and focus on eating clean. Following his retirement, he got on TRT (testosterone replacement therapy) to improve his physical and mental health.
Dorian Yates / Instagram
Yates encouraged his fans to incorporate high-intensity training for breaking through any points of stalled progress last month. He recommended limiting the workouts to a maximum of 45 minutes and ensuring proper recovery for the best results. Then, he laid out why squats are not important to include in a muscle-building workout plan since the same type of load can be applied in a safer manner with other exercises. He also revealed he’d train four days a week during his competitive days.
Dorian Yates underwent stem cell therapy for his injuries two months ago. He reported positive results in his shoulder and less inflammation a month after the treatment but was yet to see a noticeable change in his elbow and knee.
‘The Shadow’ offered the two-exercise ab routine he used to win six Mr. Olympia titles earlier this month. He credited legendary martial artist Bruce Lee for inspiring him. He revealed he trained the muscle group once a week and would usually time it after a heavy shoulders and triceps workout session.
Dorian Yates / Instagram
Dorian Yates Shares His Favorite Exercises for Longevity
In a recent Instagram post, Dorian Yates shared his favorite exercises for longevity.
“As I’ve always said, health and fitness will forever be a part of my life,” wrote Yates. “
I want to optimise my body for longevity. So in addition to still training with weights once or twice per week, I’ve incorporated many other forms of exercise like yoga, biking, hiking and pilates to name just a few.
So here on my inversion machine at home for spinal decompression therapy for lumbar health, I do this twice per week. Also working on my mobility with my pilates teacher, Silvia, once per week. Looking after the vehicle, it’s been through wars and now I pay back with care and love.”
Dorian Yates gave fans a look into his staple chest exercises for building a gigantic upper body a week ago. Then, he followed up by proving his insane consistency with a 40-year physique progression showing off his abs.
Yates’ latest offering will provide fitness fans with another piece of equipment in the toolbox to use for boosting their longevity.
Published: 1 July, 2023 | 12:22 PM EDT
61-yo Dorian Yates Shows Shredded Abs in 40-Year Physique Progression
Legendary bodybuilder Dorian Yates made a name for himself with one of the best back muscle development of all time. Besides his solid build, he was renowned for his intense training methods. In a recent post made on Instagram, Yates showed off his insane consistency with a jacked 40-year physique progression from age 22 to 61.
Dorian Yates first gained attention for his massive muscle size, mass, and conditioning in the 1990s. After dominating the regional UK scene, he tested himself against the most elite bodybuilders in the IFBB Pro League Men’s Open division. He narrowly missed out on gold to eight-time champion Lee Haney in his Olympia debut in 1991. He returned stronger than ever the next year and won his maiden Sandow trophy at the 1992 Mr. Olympia.
Yates went essentially undefeated from 1992 to 1997, racking up six Mr. Olympia titles in a row. His tendency to stay away from the spotlight and let his physique do the talking on stage earned him the nickname, ’The Shadow.’ He utilized high-intensity training, where he’d go near failure in every workout.
Yates’ inaugural triumph was not merely a passing of the torch, but rather a seismic shift in the bodybuilding world. He astounded fans with his awe-inspiring and unprecedentedly massive physique. His muscularity and uncompromising training style, characterized by a no-frills, all-out effort, stood in stark contrast to Haney’s more traditional emphasis on controlled stimulation.
Dorian Yates / Instagram
Earlier this year. Yates offered an instructional video on how two properly perform hamstring curls to build muscle in the lower body. He stressed the importance of using a full range of motion using controlled reps with a slow negative to get optimum results.
‘The Shadow’ opened up on the training, diet, and steroids cycles he used in his prime to get ready for competition two months ago. He revealed his training didn’t differ too much in the off-season except for cardio. Since stepping away from professional competition, Yates quit steroids altogether and later got on TRT (testosterone replacement therapy) to improve his health.
Dorian Yates laid out some valuable tips on optimizing high-intensity training last month. He recommended limiting workout time to 45 minutes to ensure maximum effort and focus on providing your body with the right level of stress to get the response for building muscle.
Yates believes squats are not necessary to include in a training regimen for muscle growth. Having suffered a hip injury from squats, he argued the risk was unnecessary as the same results could be achieved using enough intensity on other exercises. He underwent stem cell treatment to heal his injuries in the shoulder, knee, and elbow nearly two months ago. The treatment appears to be working for Yates as he reported feeling less inflammation and improvement in his delts earlier this month.
61-yo Dorian Yates Shows Jacked 40-Year Physique Progression
In a recent Instagram post, Dorian Yates showed off his consistency with an impressive 40-year physique progression from age 22 to 61.
“22 years old… 61 years old!” he wrote. “Almost 40 years difference between these pics! I’ve always had a visible set of abs, partly down to my genetics. Fitness has, and always will be a part of my life.
Although not strictly bodybuilding in the past 20 years or so, I’ve discovered other practices of health and fitness such as yoga, biking, Pilates to name a few.”
Dorian Yates provided his two-exercise ab workout routine he used to win six Sandow trophies over two weeks ago. He incorporated the workouts after performing heavy shoulder and triceps training. Then, he detailed the essential chest workout he used in his prime.
Yates’ latest offering will serve as a dose of motivation for both the older and younger generation alike.
Published: 25 June, 2023 | 11:11 AM EDT
Dorian Yates Shares Essential Chest Exercises He Used to Grow Into 6x Mr. Olympia
Legendary bodybuilder Dorian Yates carved out his own space in the sport with unconventional training methods and a massive physique. He reached the highest heights as a pro and keeps stellar level of fitness post-retirement. In a recent post made on Instagram, Yates shared his staple chest workout exercises that helped him win Mr. Olympia.
Dorian Yates stood out from the competition as a Men’s Open competitor with his impressive muscle mass, size, definition, and stellar back development. He emerged as a budding prospect from the UK who took silver in his maiden Mr. Olympia appearance in 1991.
After the exit of eight-time champion Lee Haney, Dorian came back with a vengeance and secured the coveted Sandow trophy at the 1992 Mr. Olympia. He proved to be a dominant champion who racked up six Mr. Olympia titles in a row, essentially going undefeated from 1992-1997, and stepped away after his final win in 1997.
Following his retirement, Yates continued to train regularly and promotes a healthy lifestyle. He often shares his decades of wisdom with fans so they too can level up their physiques. He revealed barbell rows with an underhand grip as his favorite exercise to craft a wide and thick back earlier this year. Then, he detailed tips on how to properly perform lat pulldowns to optimize back gains. He stressed the importance of pulling with your elbows to take the load off your biceps.
Dorian Yates / Instagram
During his career, Dorian Yates went against the grain in training philosophy. While many bodybuilders utilized the traditional regimen of working out for a set number of reps and sets, he pushed himself to near failure in every training session. ‘The Shadow’ offered some valuable high-intensity training (HIT) strategies to maximize the gains two months ago. He recommended using HIT training to push through any points of stalled progress.
Yates advocated for performing hamstring curls to boost muscle growth in the lower-body weeks ago. He focused on the need to use a full range of motion while performing each rep in a controlled manner with a slow negative. He followed up by revealing his training, steroid cycles, and diet while in prep for competition and talked about using TRT (testosterone replacement therapy) after hanging up his posing trunks.
Dorian Yates shares staple chest workout exercises
In a recent Instagram post, Dorian Yates shared some of his staple chest workout exercises that helped him win six Mr. Olympia titles.
He listed decline barbell bench presses, incline presses, and Smith machine presses along with the use of rest-pause reps
“Decline barbell bench press was a staple in my routine, roughly up until 1992
,” he wrote. “After this, I switched to more incline presses and didn’t really go back to decline.
I did do quite a lot of incline smith machine presses and felt a great connection with this exercise. It’s a fixed plane of motion and you can really put a lot of emphasis on your chest here. It’s safer to go to and beyond failure too, especially with rest pause reps where you’d rack the bar and take a few deep breaths, then aim for an extra one or two reps.”
Yates also shared that incline dumbbell flyes on a low incline, incline barbell press, and dumbbell shoulder press are a part of his go-to routine.
“
Incline dumbbell flyes was another tremendous exercise that I did consistently, working up to over 50kg dumbbells! But I always did this on a low incline, about 30 degrees as this puts the chest at the forefront and helps to minimise the delt involvement. I also later did a lot of incline barbell press, you can see the footage in Blood & Guts!
I was pretty much forced to utilise the smith machine for shoulder pressing near the start of my Olympia reign.
“My training partners in the early 90s, usually Kenny and @paulbaxendale, often had a challenge to pass the giant 160lb dumbbells up to me and it was a struggle to get them into position. I scrapped dumbbell shoulder press in favour of the smith machine for shoulder press and this was a lot easier to not only set up, but to go to failure too.
It’s about making adjustments to your training and trial & error… it’s all part of the process.”
Dorian Yates argued that squats are not necessary to build muscle while laying out his four-times-a-week training plan for Mr. Olympia contests last month. He underwent stem cell treatment for his injuries and reported positive updates. Then, he gave fans a look into his two-exercise ab workout routine two weeks ago.
RELATED: Jay Cutler, Milos Sarcev Talk Fantasy Battles: Jay vs Dorian Yates, Phil Heath vs. Ronnie Coleman
His latest offering provides insight into the high-quality training methods of a Mr. Olympia and will inspire fitness enthusiasts to incorporate them into their routines.
Published: 21 June, 2023 | 10:22 PM EDT
Bodybuilding Legend Dorian Yates Discusses 2-Exercise Ab Routine That Led to 6 Mr. Olympia Titles
Bodybuilding icon Dorian Yates reached the top of the Men’s Open division with hard work and a granite physique. In a recent Instagram post, Yates laid out the two-exercise abs routine that helped him achieve six Mr. Olympia titles.
Dorian Yates was a trailblazer in the Men’s Open division mostly throughout the 1990s. He was next to take the throne after the great Lee Haney, who left the sport as an eight-time titleholder. While dominating his class, Yates had a major influence on the overall look. As time passed, bodybuilders with overbearing size continued to find success years after his departure.
Yates followed an unconventional training style on his way to becoming one of the world’s best bodybuilders. He ignored commonly used practices regarding reps and sets in the weight room. Instead, Yates trained to the brink of failure regularly and pushed his body to extremes whenever he decided to train.
Dorian Yates / Instagram
In retirement, he’s an open source of bodybuilding knowledge for everyone. Whether he’s talking about the mindset it took to reach the top or reliving a hallucinogenic ayahuasca journey, Yates leads a busy and exciting life. This time, he’s offering fans two of his favorite abs exercises he used during the prime years of his career.
Dorian Yates Reveals Mr. Olympia-Winning Ab Routine: “I Usually Trained Abs Once Per Week”
Yates said ab training was typically included after a ‘heavy-duty shoulders and triceps session.’ His two-exercise routine consisted of two sets of bodyweight crunches to failure and two sets of bodyweight reverse crunches to failure.
“I usually trained abs once per week.
They were usually done after my heavy duty shoulders and triceps session. This was because I felt that shoulders and triceps was probably the ‘easiest’ workout of the week (well, easier than the others!) and didn’t take as much out of me, so I added them on to the end here.
My abs routine was simple:2x bodyweight crunches to failure2x bodyweight reverse crunches to failure
The six-time Mr. Olympia shared that he completed these exercises with hard contractions and a big exhalation of air at the peak of each movement. Personally, Yates never found ab training ‘that important’ because he was usually keeping a low body fat percentage during days of active competition.
But these were done with a hard contraction and a big exhalation of air at the peak contraction. We would squeeze our abs so hard that they’d be on the verge of cramping almost!
The physique that inspired me when I was younger, especially abs wise, was Bruce Lee’s, he had great abs. In my youth, I’d always be doing bodyweight exercises like sit-ups and pushups, with a poster of Bruce Lee watching over me!
As far as I remember, I always had a visible set of abs. In my early bodybuilding days, I would train them with weights but I noticed that they would grow fairly quick and would potentially look quite ‘blocky’.So I switched to contraction work with just my body weight.
In my opinion, it wasn’t really that important to train my abs as they were always visible due to my low body fat year round and my genetics did play a part here in helping me stay lean.Everyone has abs… it’s just a case of revealing them by lowering your body fat.” Dorian Yates shared.
In addition to maintaining his own health, Yates loves to offer wellness advice to his followers. He routinely offers guidance and tips on building muscle. One of the last topics he approached was training time. The legend explained that he preferred to keep his body guessing by training at times it wasn’t accustomed to.
Dorian has long been respected for his nuanced training methods and tactics. He’s learned and drawn from a number of legends such as Mike Mentzer and Tom Platz, who is highly regarded for his advanced, intense, and downright gritty leg training workout strategies. Last year, Platz extended his gratitude for Yates and was proud Dorian took his teaching seminar to heart decades ago.
At 61 years old, longevity has become a priority for Yates. Just last week, ‘The Shadow’ shared that he recently underwent a stem cell therapy procedure. After the treatment, Yates says he has more energy and mentioned his nagging shoulder pain is feeling better.
RELATED: Dorian Yates on Building Legs with Hamstring Curls: ‘Use a Full Range of Motion & Slow Negative’
Given his contributions to the sport, the bodybuilding community is fortunate to have a figure as forthcoming as Yates. Even in retirement, he continues to influence generations of bodybuilders after him.
Published: 8 June, 2023 | 1:18 AM EDT
Dorian Yates Gives Stem Cell Therapy Update: “Increased Energy & Shoulder Is Definitely Better”
Legendary bodybuilder Dorian Yates led one of the most successful careers of any competitor in the IFBB Pro League’s history. Besides his stellar physique, he was renowned for his exhausting training methods. In a recent post made on Instagram, Yates shared updates after one month of stem cell treatments.
Dorian Yates emerged as the first true bodybuilding superstar from the UK in the early 90s. After dominating the regional circuit, he earned an invite to the Mr. Olympia competition in 1991, where he placed runner-up to eight-time winner Lee Haney in his debut. He secured his first Sandow trophy in 1992 and went on a dominant run that saw him defend the title successfully five times in a row against Flex Wheeler, Lee Priest, and Shawn Ray.
Yates was known for his high-intensity training techniques where he pushed himself to near failure in every training session as opposed to following a set number of reps and sets. He opened up on the mindset he kept during his decorated career in Oct. 2022. Whether it’s diet, training, or recovery, Yates did not compromise on any aspect. However, he conceded he could’ve avoided some injuries if he took things a bit easier.
Earlier this year, Yates got a health check and VO2 max test done in Brazil. He reported positive findings from the test and shared that his biological age came out between 30 and 39. Other than training frequently, he credited incorporating HIIT (high-intensity interval training) for boosting his health.
The 61-year-old left the fans stunned with a shredded physique update four months ago. He boasted his washboard abs while crushing an arms workout on a beach in Brazil. Then, Yates encouraged his fans to train efficiently and focus on optimizing hormone balance for improved quality of life.
Dorian Yates / Instagram
Dorian Yates laid out the proper way to perform lat pulldowns two months ago. He stressed the importance of pulling with your elbows to take the load off your biceps and forearms. He followed up by offering some of his best high-intensity training techniques a week later.
Yates provided a breakdown on performing hamstring curls for building muscle a few weeks ago. He highlighted the need to control the movement throughout with a short squeeze at the top. Then, Yates revealed the diet and training along with the steroid cycles he utilized while in contest prep. He also credited using TRT (testosterone replacement therapy) following his retirement for helping elevate his mental health.
Dorian Yates shares update after 1 month of stem cell treatment
In a recent Instagram post, Dorian Yates shared an update a month after getting on stem cell treatment.
“An update on my treatment,” he wrote. “A month ago I had stem cell treatment with @bioxcellerator in Colombia. I’m definitely feeling the benefits and am looking forward to seeing even more great progress in the coming months.”
Yates reported feeling less inflammation and improvement in his shoulder but is yet to test out the change in his elbow and knee.
“Update on my stem cell treatment,” said Yates. “30 days ago I was at Bioxcellerator in Medellin, Colombia for my stem cell treatment I had in my right shoulder, right elbow, right hip, left knee, and the intravenous stem cells as well which hopefully just goes everywhere where it’s needed. What do I have to report on 30 days? Actually, initially within the first week, I felt less general inflammation I guess.
“Now a month in, having a sense of well being, perhaps, increased energy, and my shoulder is definitely better, my knee and my elbow I don’t really know because I haven’t really tried them out too much. My hip is improved in mobility and less inflammation. It’s not a 100 percent, which I’m hoping for by a later date in three or four months. But definitely improved and I’ll update you again at the three month mark hopefully with good news.”
Dorian Yates gave his take on the optimal time to recover from high-intensity training last month. He argued against training with high intensity for longer than 45 minutes and called on his followers to push themselves in each minute of the workout.
Yates believes squats are not a necessary exercise to include in workout plans for lower body muscle growth. He explained the need to focus on stimulating the muscle groups with resistance, which can be achieved through techniques other than squats.
RELATED: Dorian Yates Reflects on Successful Career: ‘Bodybuilding Was On My Mind 24/7, It Changed My Life’
Based on the latest update, Yates appears to be recovering from the injuries he picked up during his days of competition and it is only a matter of time until his health improves further from the stem cell treatment.
Published: 3 June, 2023 | 12:09 PM EDT