How Did Dorian Yates Really Train?

Blood and Guts training is surprisingly scientific

This is Dorian Yates.

He was a 6-time Mr Olympia from 1992-1997, and he set a new standard in Pro Bodybuilding for muscle mass and conditioning, being the first man to be a shredded 260+lbs onstage.

Dorian’s training was considered highly unusual in the 1990s, and even today it defies the norm.

Dorian did not train with a high volume, multiple set, “pumping” approach (for an example of this, read my past entry on Sergio Oliva).

His training was based on a High Intensity philosophy borrowed from Mike Mentzer. and adapted for his own body.

• train with progressive overload, aiming to add reps or weight from workout to workout

• get as strong as possible on productive exercises in stimulating rep ranges

• perform 1 working set per exercise, with assisted reps (also called forced reps) from a training partner to push the limits

• train each muscle with multiple exercises according to the muscles lines of movement.

Far from being anything esoteric, Yates philosophy is highly practical and aligns perfectly with modern research on Volume and Muscle growth

-Yates performed at least 3-4 working sets per muscle group, per week (with some muscles like back receiving 8 sets). This is the minimum threshold to grow

-He divided his body into four sections, and followed a 6 day weekly schedule, and each week one muscle group would get double volume.

-Yates trained each muscle once per week. This schedule, while being marginally slower for muscle growth, it ensures maximum recovery every week.

-Yates always trained with progressive overload and obsessive focus on continual strength gains. Strength IS size when developed in moderate rep ranges.

-Yates did 6-8 reps for upper body exercises, and 8-15 reps for lower body. This is a common pattern that many bodybuilders discover and practice.

-His exercise selection was productive movements that worked for his body. He was firm in that customizing training to suit ones structure was the way to ensure maximal results, and his exercises did not change for years.

Yates followed the same training schedule his entire pro career.

Day 1: Chest / Biceps

Day 2: Legs

Day 3: Off

Day 4: Shoulders / Triceps

Day 5: Back / Rear Delts

Day 6: Off

Day 7: Repeat day 1

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Lets analyze Dorians famous Back workout

Dorian’s “Upper” Back Routine

• Exercise #1: Pullover machine, 1 working set of 6-8 reps to failure**

• Exercise #2: Hammer strength pulldown (supinated grip), 1 working set of 6-8 reps to failure**

• Exercise #3: Standing barbell row to knees, 1 working set of 6-8 reps to failure

• Exercise #4: Seated 1-arm machine row, 1 working set of 6-8 reps to failure**
  
  =4 exercises for lats, traps, and posterior deltoids
  

Dorian’s Rear Delt Exercises

• Exercise #5: Bent-over rear delt machine, 1 working set of 10-12 reps to failure

• Exercise #6: Bent over rear-delt DB flys, 1 working set of 8-10 reps to failure
  
  =2 exercises for middle and upper trapezius and posterior delts
  

Dorian’s Lower Back Exercises

• Exercise #7: 90 degree back extension (BB on back), 1 working set of 8-10 reps to failure

• Exercise #8: Conventional deadlift, 1 working set of 6-8 reps to failure
  
  =2 exercises for spinal erectors, +1 set of isometric stimulus for ALL the muscles of the back
  

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Dorians entire workout for back consisted of 8 working sets, 4 of which were specific for Lat stimulus, and the totality of the exercises ensured that all the muscles received sufficient stimulus, and the volume. The total volume fits in perfectly with the upper limit of effective volume for a workout

Should YOU Train Like Dorian Yates?

All effective training methods are grounded in the same scientific principles and spectrum of application. Always be willing to experiment and find what works best for yourself.

Any questions, feel free to ask in the comments.