Time to saddle up and blast your chest and biceps. His seated dumbbell lateral raises primarily overload the shortened position of the strength curve, while his cable lateral raises overload the stretched position of the strength curve. Dorian Yates the Six-time Mr. Olympia has 5 muscle-pounding exercises that you can use to build fully automatic guns and a shirt-shredding chest! Dorian Yates Arm Workout: Finally, we’re going to leave you with a look at how Dorian Yates would train his arms. Introduction. Nick Screetoni. This really reflects on the attention to detail that Dorian gives his workouts. This article will be organized as follows: Trust me, you won’t find this detailed an examination of Dorian’s shoulders and triceps routine anywhere else. His methods of training style are unique to him and there’s a reason why current bodybuilders want to emulate his body. Just look at Ronnie Coleman and Johnie Jackson – two IFBB pros with some of the biggest upper traps the world has ever seen. Are Yates Row good? Smith machine shoulder press (very effective for building muscular size) Dumbbell lateral raise (increases shoulder mobility) Unfortunately, that got a lot more challenging recently, with the closure of many gyms around the world. Calf Press (3 Rest-pause sets to failure), 8. It is also the exact workout featured in his “Blood And Guts” training DVD. Olympia” title six times successively from 1992 and holds the fourth-highest number of “Mr. Although friendly rivalries can spice up the competitions a bit, the events will … notes & alternates. Jul 7, 2015 - Explore Andrew Lucas's board "Dorian Yates workouts" on Pinterest. Olympia” titles of all times ranking just behind Ronnie Coleman, Lee Harney and Arnold Schwarzenegger … Part 1: Overview Of Chest And Biceps Training; Part 2: The Dorian Yates Chest And Biceps Routine; Part 3: Incline Barbell Bench Press; Part 4: Hammer Strength Flat Press; Part 5: Incline Dumbbell Fly; Part 6: Standing Cable Crossover; Part 7: Incline Dumbbell Curl; Part 8: Standing Ez-bar Curl; Part 9: Unilateral Preacher Machine Curl They are great for strengthening the triceps and increasing... I’m Dr. Mike Jansen, the creator of Revolutionary Program Design. Incline Dumbbell Biceps Curl (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps), 8. Dorian Yates on Cardio – 4 Reasons Why Bodybuilders Need Cardio Year Round Many bodybuilders (with a few exceptions) push heavy weights in the gym in order to build muscle, but at the same time ignore cardio completely or do it very rarely. Dorian built a awe inspiring physique that you just can’t match. Doing rows or pulldowns, your grip is going to give out before your lats do once you get past a certain strength level. But nothing can replace a good old fashioned overhead press, be it with a barbell, dumbbell, or machine! Dorian Andrew Mientjez Yates aka Dorian Yates was born on April 19, 1962. Here’s Dorian Yates shoulder, triceps and abs routine: 1. SHOULDERS Smith machine presses 1x 12, 1x 12, 1x 8-10 Seated laterals 1x 10, 1x 6-8 One-arm cable laterals 1x 8-10. Curiously enough Dorian finishes his triceps routine with another pushdown variation. After these movements, Dorian does additional exercises to … He knows EXACTLY what he's doing, and CAN help you achieve the goals … 1st exercise: Dumbbell pullover 5 x 8-12; 2nd exercise: Close grip cable pulldown 5 x 8-12; 3rd exercise: Single arm dumbbell row 5 x 6-10; 4th exercise: Wide grip seated cable row 5 x 8-12; 5th exercise: … DAY 3: Dorian Yates: Blood and Guts – Deltoids and Triceps. Dorian Yates workout routine in his competition days: Dorian Yates used a four day split: Day 1 – Shoulders & Triceps & Abs Day 2 – Back and rear Delts Day 3 – Off Day 4 – Chest , Biceps and Abs Day 5 – Off Day 6 – Quads, Hams and Calves Day 7 – Off. Thursday: Chest, Biceps and Abs; Friday: Rest; Saturday: Legs; Sunday: Rest; Many people may be surprised to learn that Dorian only trains four times a week. For the military press and tricep pushdown, do two warm up sets first. 1-2 PM – Yates’ lunch consists of two chicken breasts, green vegetables, and rice/potato. master Dorian Yates Here is a back workout for encouraging improvements to lagging backs recommended by six-time Mr. Olympia Dorian Yates, who was ranked as having the second-best back in bodybuilding history in the March 2008 FLEX. However, he does not train like a bodybuilder anymore, despite being in phenomenal shape. This helps warm up the lats, without any biceps involvement. Incline Barbell Bench Press (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps), 2. Yates in 1986. Dorian Yates Shoulder Workout Dorian Yates is a previous English expert muscle head who has a record of winning. Goal: building muscle mass Technical complexity: medium 4-Day Split Duration: 60 minutes 4 times a…Continue Reading → 1×15 warmup set; 1×12 warmup set He would perform 2 warm-up sets of 10 – 12 reps and would aim for 8 – 10 reps for his working sets. Stiff-Legged Deadlift (1 warm up set, 10-12 reps, & 1 working set, 10-12 reps), 7. Watch the Sugar Yates says a lot of bodybuilders think it’s good to carb-load before a workout, but he thinks that’s a mistake because blood sugar levels will drop during workout, leading to fatigue and poor … Mentzer pinned an additional 25 pounds to the weight stack, lifted the arm of the machine up to the top and had Yates grab it and hold it in the fully contracted position for 15 seconds. The rivalries between athletes add zest to any sporting event. This site uses Akismet to reduce spam. Cable press down (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps), 6. Nick Screetoni. Therefore, like many other people, he was left trying to find a way to get in a good workout, while at home. The first reason is they are afraid of injuring themselves. He focuses on balancing protein and carbohydrates, and he also takes several supplements to fuel his gains. Dorian Yates’ 6-Week Blood and Guts Workout Rating: 4.6/5. Weight: 265-282 lbs in contests, 290-309 lbs in offseason, Birthplace: Walmley, The Royal Town of Sutton Coldfield, England. Exercises. This workout plan follows a 4-day split and will be done four times a week. While everyone else was shrugging their skinny traps off these guys were building up to 800+ pound deadlifts and they had the trap development to prove it! Oat Meal; 12 Egg White; 1 Scoop Whey Protein; Meal 2 Hammer Pulldowns (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps), 3. Save my name, email, and website in this browser for the next time I comment. This is by far one of the best exercises for targeting the long and lateral heads of the triceps. He has dedicated himself to a healthy lifestyle and focuses on training and on his sports nutrition company, DY Nutrition. Meal 1. Cable Crossover (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps), 7. DORIAN: I’ll spare you the lecture on the importance of focusing on every bodypart equally as opposed to fixating on a single bodypart. 7-8 AM – He starts the day with porridge prepared with a cup of Oatmeal, 10 egg whites, and 1 scoop of protein powder; 9-10 AM – A pre-workout protein shake before hitting the gym. Dorian’s technique on this exercise is excellent. 1×10 warmup set; 1×6-8; EZ-curl barbell curls. Dorian’s Back Day workout was a secret for many years because his training routine produced the incredible lats that shook the world of bodybuilding. Here’s Dorian Yates … Dumbbell shrugs (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep), 5. Dorian trained each body part once every six days using the following split: Day 1: Chest and Biceps. Dorian Yates Diet . As a general rule of thumb I think all forms of deadlifts and rack deadlifts will do more to build your upper traps than anything else. In Dorian Yates’ opinion this is the single most important piece of back training equipment in the world. Sunday will be rest day in Dorian yates workout routine. Dorian Yates on Cardio – 4 Reasons Why Bodybuilders Need Cardio Year Round Many bodybuilders (with a few exceptions) push heavy weights in the gym in order to build muscle, but at the same time ignore cardio completely or do it very rarely. You will have to check my article on Dorian’s back routine for more information on the 2 rear delt exercises he prefers. The Blood and Guts workout is outstanding, and I recommend for everyone that loves the weight room to devote at least six weeks to do this program! Dorian Yates’ shoulders and triceps were by far two of his best body parts. For all the exercises besides the abs, do a warm up set between 10-15 repetitions before you do the lift. Known as ‘The Shadow’ in bodybuilding circles, Dorian Yates was the goliath of early 1990s bodybuilding. Right from his early days in bodybuilding, Dorian Yates used to follow Mike Mentzer’s HIT training method. Of course the second reason bodybuilders neglect the overhead press is they are allergic to hard work! DB Shoulder Press: 1 Warm-Up Set x 10-12 Reps, 1 Warm-Up Set x 8-10 Reps, 1 Working Set x 6-8 Reps. Side Lateral Raises: 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 8-10 Reps. Cable Lateral Raises: 1 Working Set x 6-8 Reps. Cable Pushdown: 1 Warm-Up Set x 10-12 Reps, 1 Working Set x 8-10 Reps Seated Calf Raise (1 warm up set, 10-12 reps, & 1 working set, 6-8 reps). Dorian Yates Best Triceps Advice Yates First triceps exercise is pushdown, 2 warm-up sets of 15 & 12 reps: then, one all-out heavy set for eight to 12 reps; then, plus forced reps and negatives. Just like … One thing he does here which I really like is he selects two side delt exercises which overload completely different points in, While everyone else was shrugging their skinny traps off these guys were building up to, This will minimize involvement of the anterior delts and. “What I’ve noticed in the last 20 years is all this equipment, all this cardio equipment has been, like, downgraded to make it easier and easier and easier. Triceps. This is Dorian’s big compound movement for shoulders. This training method basically revolves around performing different exercises for each body part to maintain a … You can lead a horse to water but you can’t make it drink! HIT stands for High-Intensity Training. Dorian Yates follows a strict meal plan and will focus on the perfect macro of Protein, Carb, Fats. dumbell 4 x 50 reps. Forearms Bicycling is a great way to stay healthy, especially in your older age as Arnold Schwarzenegger would tell you, but it can be pretty risky. When it comes to isolation exercises the rule is that the more you can isolate the target muscle, the better. After these movements, Dorian does additional exercises to build the back. Read also: Dorian Yates Hits Kettlebells With Intense At-Home Workout It is a good thing that Yates was not too seriously injured, and was assisted by some passers by. Dorian Yates' T... Dorian Yates Coaches … Other bodybuilders during the 90s such as Kevin Levrone and Ronnie Coleman understood the importance of getting strong on overhead pressing to maximize overall upper body development. The Nautilus pullover was designed to fully isolate the lats through it’s entire range of motion. Of course being afraid of hard work does not make you a bad person, but there is nothing I can do to help these people. Here’s Dorian Yates shoulder, triceps and abs routine: 1. Dorian Yates is one of the most legendary bodybuilders of all time. Dorian’s triceps workout routine includes 2 types of exercises: Type 1 – Push down. In reality this exercise is only hard on the elbows if you are training in improper rep ranges or without controlling the eccentric speed of your reps! Dorian trained each body part once every six days using the following split: This is an awesome training split as it allows you to use a large number of exercises per body part but the frequency is slightly higher vs a typical “bro split.”. Sure, you could argue that weak external rotators of the rotator cuff are also a big factor in shoulder pain and injuries. They introduce personal drama in the events, and provide the competitors with additional motivation to win. Each workout is about 45 minutes in length. behind the neck pressing 4 plates per side, weak external rotators of the rotator cuff, better exercises for targeting the triceps. Note: in order to get the most out of this routine you need to understand how to read a properly written training routine. Dorian Yates is a professional bodybuilder who dominated body building industry in the 90’s. One arm cable lateral raise (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep) 4. Here’s Dorian Yates chest, biceps and abs routine: 1. Day 1 Dorian Yates Workout: Focus on your Shoulders, Triceps, and Abs. The intensity is so awesome that all he needed was to train a muscle once or twice a week. Dorian Yates Diet Chart. Yates follows a working split of four days and advises that moderate cardio should be done 2-3 times a week for 20-25 minutes on non-training days. https://www.muscleandfitnessworld.com/dorian-yates-workout-routine Olympia” titles of all times ranking just behind Ronnie Coleman, Lee Harney and Arnold Schwarzenegger respectively. Barbell Deadlift (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep), 7. Following a workout, Yates will immediately drink a beverage that is 75% simple carbs and 25% protein to raise insulin and restore glycogen levels and aid with recovery. Hyperextension (1 working set, 8-10 reps). Learn how your comment data is processed. Dumbbell Pullover (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps), 2. Following a workout, Yates will immediately drink a beverage that is 75% simple carbs and 25% protein to raise insulin and restore glycogen levels and aid with recovery. Workout Schedule. I like to feel the bar in my hands and they just get in my way. Dorian Yates off … Smith machine shoulder press (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps), 2. Please note: if you are having any trouble reading this routine then you need to read this article: How To Read A Workout Routine! Dubbed “the Shadow” for his secluded lifestyle and impressive presence on stage due to the billowing lats, 6-times Mr. Olympia Dorian Yates demoralized the competition with his width and thickness, along with granite … According to him when he follows a clean bulk diet he saw good muscle growth in his body. In fact, to this day he has one of the greatest side triceps poses of all time! Here is Dorian Yates Meal Plan. Biceps. He stresses that cardio should not be done immediately after a workout because doing this reduces muscle gains. Detailed information regarding Dorian Yates Shoulder Workout Updated 2020 and Dorian Yates Shoulder Workout Dorian Yates is a previous English expert muscle … Here is the exact shoulders and triceps training routine that Dorian Yates used during his six-year reign as Mr. Olympia. On exercises for the chest, shoulders and triceps – Dorian Yates also wore straps to prevent/ease elbow pain. On all his exercise days, he focuses on separate muscle groups so that he can get a full body workout throughout the week. See more ideas about Dorian yates, Bodybuilding, Mr olympia. In fact, the mad scientist of bodybuilding never even performed a single set of barbell squats during his reign as Mr. Olympia! Dorian Yates Arm Workout. Dorian Yates the Six-time Mr. Olympia has 5 muscle-pounding exercises that you can use to build fully automatic guns and a shirt-shredding chest! Part 2: The Dorian Yates Shoulders And Triceps Workout! 1×10 warmup set; 1×6-8; Nautilus curls. Right now, I’m training them twice a week, but could I move up to three times a week for added intensity? Smith machine shoulder press (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 2. Dorian Yates Workout Routine. Kevin was famous for behind the neck pressing 4 plates per side on the smith machine! On Wednesday, Yates performs legs routine, focusing major 8 exercises. Winning the Mr. Olympia six straight years in a row from 1992 to 1997, Yates was famed for his intense approach to training. Again, Mentzer had Yates perform one set to failure. Your email address will not be published. Nicks Passion and career has been training for the last ten years, and has recently completed well-over 10,000 personal training sessions. How did Dorian build his horseshoe-like triceps and cannonball delts? Print daily summary; Notes for Week 1, Day 1. On Thursday, Yates hits his chest, biceps, and abs routine for 9 exercises. Click here to learn 11 incredible eccentric training protocols to bust through training plateaus! 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: […] Yates follows a working split of four days and advises that moderate cardio should be done 2-3 times a week for 20-25 minutes on non-training days. Dorian Yates Diet . The … Your email address will not be published. Dorian Yates workout routine in his competition days: Dorian Yates used a four day split: Day 1 – Shoulders & Triceps & Abs Day 2 – Back and rear Delts Day 3 – Off Day 4 – Chest , Biceps and Abs Day 5 – Off Day 6 – Quads, Hams and Calves Day 7 – Off. One arm cable lateral raise (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep), 4. Leg extensions (2 warm up sets, 12-14 reps, & 1 working set, 10-12 reps), 2. 1×12 warm-up; 1×15 warm-up; 1×8-10; Type 2 … April 25, 2008 Written by FLEX Staff The back is the biggest and most powerful muscle group of the upper body.… Olympia” title six times successively from 1992 and holds the fourth-highest number of “Mr. Dorian Yates Shoulders & Triceps Workout. 2 x (10-12) warm-up sets, 1 x (8-10) This is in contrast to the average gym trainee who looks like he is having a seizure while doing dumbbell lateral raises! This will minimize involvement of the anterior delts and chest and allow you to maximally recruit the triceps muscle. Of course if you are looking for help in designing your own personalized “Blood and Guts” routine you can check out my online coaching program. In order to get the most out of Dorian’s training routine you really need to understand the way this madman thinks and the way he trains. Dorian Yates Workout Routine Overview. Dorian Yates’ ‘Blood and Guts’ workouts are powerful and intense workouts designed to avoid injury while putting as much pressure on the target muscle groups as possible. On Friday, it’s time for rest again to recover. Compound Triceps movement – 1 x 20 reps. Calves. Partial reps are a double-edged sword. Day 2: Legs. However, in my experience the number 1 factor is piss-poor overhead pressing strength! On Wednesday, Dorian Yates have a rest from workout. See more ideas about dorian yates, dorian yates workout, bodybuilding.com. I only gave it six weeks, but you can do six weeks, then have a deload week to recover, then go again for another six at whatever level you’re at … The author . Yates' biceps were screaming and swollen almost beyond recognition, but the set wasn't finished. If you want to get the most out of Dorian’s shoulders and triceps routine then you had better be prepared to endure some serious pain! There are two reasons why most bodybuilders shy away from overhead presses. Dorian’s entire training philosophy is built on the idea of performing 1 all-out working set per body part. Every set is between 10-15 reps. 1. 3-4 PM – Protein shake. Within this routine, Yates performs 9 exercises, usually with a couple of warm up sets, and then a single working set. Time to saddle up and blast your chest and biceps. Jul 29, 2017 - Dorian Yates 10 mins biceps workout once-a-week Dorian Yates uses the following supplements to help fuel his gains: Dorian Yates has won Mr. Olympia 6 times and he has adopted the HIT or High-Intensity Training method that emphasizes on fewer reps and maximum effort. Yates is a six-time Mr. Olympia champion, who has been around the bodybuilding game for a long time.He holds the fifth most titles in Olympia history, where he competed in his prime from 1992-1997. See more ideas about dorian yates, mr olympia, bodybuilding. Anything tougher than lateral raises is just too much work for them. If you do not already have a form on dumbbell lateral raises that works for you then I highly recommend you model Dorian here. Lying EZ-Bar Triceps Extension (1 warm-up set, 10-12 reps, and 1 working set, 6-8 reps) 7. Dorian Yates is a professional bodybuilder who dominated body building industry in the 90’s. Dumbbell lateral raise (2 warm up sets ,10-12 reps, & 1 working set, 8-10 reps) 3. Machine Preacher Curl (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep). He stresses that cardio should not be done immediately after a workout because doing this reduces muscle gains. Incline Dumbbell Flys (45 degrees) (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps), 5. The second exercise in this workout includes the cable pulldown, which will help activate the biceps. He … Leg Press (2 warm up sets, 12-14 reps, & 1 working set, 10-12 reps), 3. Strength coach Bill Starr made this observation back in the 1970s: lifters never complained of shoulder problems until people started dropping the overhead press. Dorian Yates is one of the most legendary bodybuilders of all time. The following exercises are done using a nautilus machine. Machine Chest Press (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps), 3. The second exercise in this workout includes the cable pulldown, which will help activate the biceps. Dorian also stresses that you need to adequately fuel your body in order to see the muscle gains you want. link to 13 Brachialis Workouts For Strength Gains! Here is Dorian’s exact back workout in all its glory. 2 sets of 10 to 14 reps and 1 working set of 8 to 10 reps. Incline Barbell Bench Press ( develop upper portion of the pectoral muscle) Machine Chest Press ( builds stronger and more defined chest) Decline Bench Press (develops round and flat chest) Cable Crossover ( increase upper body strength) 2 warm-up sets of 15 to … Triceps pushdown. 1. Below in this article, we’ll discuss Dorian Yates’ diet, workout and supplement and so much more. notes & alternates. Triceps Training Inspired By Larry Scott and Dorian Yates by Rusi The following article represents a triceps routine which combines many of the triceps exercises used by Larry Scott and the high-intensity programming popularized by the H.I.T. Part 2: The Dorian Yates Back Workout. In this article, you will find the step-by-step guide how to execute it properly: exercise videos, set and rep counts and printable training diary. Dorian Yates’ workout The Age of Intensity is a super intense bodybuilding plan. DAY 3: Dorian Yates: Blood and Guts – Deltoids and Triceps. 1×10 warmup set; 1×6-8; Triceps. Winning the Mr. Olympia six straight years in a row from 1992 to 1997, Yates was famed for his intense approach to training. link to Build A Huge Bench Press With Partial Reps! Yates in 1986. The exercise forces your shoulders into a very internally-rotated position and makes it much more difficult to achieve a maximal contraction of the upper traps. Build A Huge Bench Press With Partial Reps! He won “Mr. SHOULDERS Calf Raise (one leg) – 85 lb. Dorian Yates Workout Routine - 1 set of triceps pushdown of 8-10 reps. 2 set of lying EZ- Curl extensions of 8-20 reps. 3 days rest. Dorian Yates shoulder workout. They are alluring for the fans, who are willing to spend more if the event involves something more than just straight competition. He believes that his diet has undergone a lot of improvement since the mass-bulking foods that he ate during his competition days, especially during 1987-88. Learn how the mad man did it with the Dorian Yates leg workout! By Dorian Yates Flex . Dorian Yates Diet Plan. Dorian Yates has also released an exclusive training journal which detailed his training regimen during his Olympia championship rein. Dorian build his horseshoe-like triceps and cannonball delts lats through it ’ entire. Perform one set to concentric muscular failure using picture-perfect form ( after warm-ups of course the exercise. To get the most legendary careers in bodybuilding circles, Dorian does additional exercises to build fully automatic and! Training sessions triceps movement – 1 x 20 Reps. Calves and so much more natural probably. Be bothered to put in the long and lateral heads of the anterior delts and chest and allow to... Contest wins exercises nowadays crazy hard workout s back workout in all its glory shrugs for his working sets the... Exercises to … again, Mentzer had Yates perform one set to concentric muscular failure picture-perfect... 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