Thank you for reading and I wish you the best of luck in your strength training endeavors! I help advanced athletes take their training to the next level and achieve results they never imagined possible. I can say from the experience of having coached many bodybuilders over the years that the back is the one area where establishing this connection is the most critical. Since Ronnie retired, I haven’t seen many backs in pro bodybuilding that I considered exceptional. As you can see the once-every-six-days training frequency means that you need to have the flexibility to train on different days of the week each week. Another advantage to doing pullovers first is that you pre-exhaust the lats. I know that not every gym has one of these machines, but I have had one at Temple Gym for over 20 years and consider it to be priceless in the quest for a bigger back. Introduction. Studies have shown that the negative portion of the rep causes more muscle damage and stimulates greater gains in strength than the lifting itself. The initial pull off the floor is mainly using the legs and glutes, which I didn’t care to train on back day. Everyone has different priorities in life and most people would rather have a vibrant social life than getting the results they want in the gym. Email. A quick test to see if this describes you is to see if you can stop each rep at the peak contraction and pause to fully contract the lats, then lower it slowly under control for a good stretch. Tweet. Foremost on the list would be the man who won eight Mr. Olympia titles just before my reign began, The man who actually proved to be my greatest inspiration to make my back a strong point was the late, Since Ronnie retired, I haven’t seen many backs in pro bodybuilding that I considered exceptional. Instead, I did them last and needed only 405-495 pounds at most to get the job done. Dr. Mike Jansen. Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Click … If you can’t, you’re using too much weight and would actually benefit greatly by reducing the resistance. If you can’t recover from your workouts then you are wasting your time! Almost everyone wants a stronger chest but few people understand how to structure their workouts to reach this goal.If you... I’m Dr. Mike Jansen, the creator of Revolutionary Program Design. So even before he started adding muscle back there, he already had a pronounced V-taper. My TemPro protein powder features an advanced blend of various fast and slow-release proteins, such as cold-processed whey and micellar casein, and we are the only company I know of that uses all-natural flavorings. Most bodybuilders really only perform the positive portion of the rep and completely miss out on the other two possible areas. The machine is a perfect choice for anyone who has lower back problems that could be aggravated by barbell rows. I guarantee you that you will feel a more powerful contraction of the lats with the narrow underhand grip. In my early career, I experimented with various types of grips, and I found that using a closer grip with the hands either parallel (facing each other) or fully supinated (underhand) actually provided the best contraction and most complete range of motion for the lats. In fact there are some key differences that you should be aware of. I usually did both a free weight row as well as either a seated machine or cable row in my routines. Not to say that his back was better than mine— he had a bit more overall size and I had more detail to mine— but you get the point. The final and perhaps most significant issue working against back development is the simple and painfully obvious fact that the whole muscle group is in back of you, and you can’t see it. A great back is a rarity, because it’s the hardest part of the body to reach with a resistance exercise. Until I came along and set the new standard, bodybuilders never thought it was possible to build so much thickness, width, and detail in the lats. What you must do is concentrate the squeeze into that portion of your back for which the exercise is intended. It wasn’t overly detailed, but it was still better than anything we had seen before in his predecessors. In my experience most trainees have a difficult time performing an upper body workout the day after training their lower body, but the reverse is not necessarily true. Dorian is definitely walking a fine line by taking a typical bodybuilding “bro split” and eliminating rest days. I would never have built my back to the proportions I did, had it not been for a few champions who came before me. That takes diligent concentration — for every set, train your mind to focus on summoning forth more power than you ever thought possible. The bicep exercises you need to achieve towering arm peaks. I can’t say for certain that you can, but if you go about your back training in the proper manner, you at least stand a fighting chance. They have already been selling in Europe for a short time, and several managed to achieve a cult-like status. If you want to build a barn-door back like Dorian then you have to check out the Dorian Yates Back Workout! New Standards and Breaking Down Mental Barriers. Throughout my Mr. Olympia reign, I never did a single set of wide-grip chins or lat pulldowns. While he was Mr. Olympia, one of Haney’s most formidable physique weapons was his wide, thick back. This does work for some people but I really like what Dorian has done here. If you don’t believe me, pantomime two types of pulldowns right now as you read this, doing your best to contract the lats as hard as possible: a wide-grip pulldown and a narrow, underhand grip. A final reason to consider using a narrow grip beyond the issue of range of motion is the fact that it puts the biceps in a stronger position. For example, here is how your first week of training might look. Over the course of a year that equates to 61 workouts per body part compared to only 52 workouts per body part for his competitors. This workout combines cardio and weight-lifting drills for serious body-sculpting results. by Dorian Yates, 6X Mr. Olympia. I’ve made it my personal mission to provide you the most cutting edge strength training information available anywhere in the world for advanced physique and strength athletes. For many people with a busy schedule this is simply not a possibility. I know at least some of you reading this article will have the flexibility to make this type of split work. The most important exercises for covering the back multidimensionally are weighted reverse-grip chinups, barbell rows and deadlifts. Take A Rest Day After The Hardest Workouts. Once you start training 3+ days in a row you will inevitably start running into problems. In this article I am going to attempt the impossible: to create the most thorough, detailed, and helpful guide on Dorian Yates’ back routine of all time! However, things get a little more complicated if you are only training body parts once every seven days. Every set must be mentally intense. Your strength is actually the least in the positive and the greatest in the negative. For the first set, do 10 reps. For the second set, do eight reps, but make sure the last rep taxes your strength. One myth that has held back the development of lats the world over is the persistent idea that using a wide grip on chins and pulldowns is the best way to build wider lats. It had such depth and was etched in detail all the way from his traps down to his draping lower lats, and it made mine pale in comparison at the time. After me, Ronnie Coleman took his own back to a new level of freakiness. When I say overtraining I am simply talking about a scenario where. However, if you keep your back arched instead of rounded, that shouldn’t be an issue. Regardless of how light each set is, concentrate on feeling your back muscles contracting, extending and building a burn. Dorian used the following unique training split exclusively during the peak of his bodybuilding career: This may look very similar to a traditional bodybuilding “bro split” where each body part is trained once every seven days or once per week. Here’s what I recommend based on what I found to work best over my competitive career. Women in particular often have issues with compulsive eating, so this is one product that will really help them get leaner. The very first thing I do when taking a bodybuilder through a back workout is to cut the weight they are using— often by half— and have him or her focus intensely on feeling the lats contract as they pull, hold the peak contraction point and squeeze the lats as hard as possible, and feel them stretch as they lower the resistance. Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. He’s probably not losing any size doing this once in a while (especially when you consider how hard he trains). I can’t speak for Ronnie, but I don’t think there was anything very special about my genetics in that area. It was the only time I was ever beaten as a pro, and the loss stung. It allows you to move more weight than a normal barbell row, while keeping your lower back safe.
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