Too often in magazines, we assume that the readers all have at least an intermediate experience level with regards to bodybuilding. Q: More than anything, I want big biceps. But have no fear, this cycle will not limit you if you exceed your goals. Winning the Mr. Olympia six straight years in a row from 1992 to 1997, Yates was famed for his intense approach to training. by Dorian Yates, 6X Mr. Olympia. 3-4 PM – Protein shake. Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. By Dorian Yates Flex . 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: Rest; Day 4: Back, Shoulders; Day 5: Rest Dorian Yates Workout Plan: The Age of Intensity This workout plan follows a 4-day split and will be done four times a week. SIX-TIME MR. OLYMPIA. DY has repeatedly said that he rarely changed programs, using only a handful of programs during his entire bodybuilding career, and all of them built around the basic exercises. [Read more…] Filed Under: Bodybuilding Program Tagged With: 4 Day Bodybuilding Program, 4 Day Workout Plan, 5 Day Bodybuilding Program, 5 Day Workout Plan Squat frequency: 1, 2 Bench press frequency: 1, 2 Deadlift … Dorian hits all the big movements here. * Warm-up set. 1-2 PM – Yates’ lunch consists of two chicken breasts, green vegetables, and rice/potato. DORIAN YATES’ CHEST-BLASTING ROUTINE. Discuss. This was based off the work of Mike Mentzer, though Yates definitely made the program his own, with several key changes to suit his own needs. Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. Click to share on Facebook (Opens in new window) Click to share on Twitter (Opens in new window) Click to share on Pinterest (Opens in new window) Kevin Horton. Dorian Yates Diet Chart. Day 1: Shoulders, trapezius, triceps, abs NOTE: Beginners and intermediate bodybuilders should perform two or three sets of each exercise. EXERCISE SETS REPS. Incline barbell presses 1* 12 1* 10 1* 8 1 8 Hammer Strength seated bench presses 1* 10 1 6-8 Incline dumbbell flyes 1* 10 1 8 Cable crossovers 1 10-12. This is a compound style of training that will really help to build thickness and stretch in the lats, rhomboids and middle traps. what does he know … This workout is best built for someone looking to increase the size and strength of their back without overloading on deadlift or pull-ups – as this can be stressful on the shoulder. Dorian Yates’ Tips for Building a Big Back Fast The six-time Mr. Olympia shares his fundamental strategies for building a big back. Six-time Mr. Olympia winner Dorian Yates talks high-volume vs. low-volume when it comes to building mass. He would perform two workouts which included 1-2 total sets of anywhere from four to six different exercises per bodypart. Dorian’s training style was very different to any o ther bodybuilder at the time, prioritising short, high intensity sessions rather than long high-volume sessions. DORIAN: I’ll spare you the lecture on the importance of focusing on every bodypart equally as opposed to fixating on a single bodypart. Dorian Yates’ Workout Routine BY Dorian Yates. Yates in 1986. 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. This is not to say you won’t but it will be difficult. The most famous advocates of HIT that did this are the late Mike Mentzer and 6-time Mr. Olympia Dorian Yates. Known as ‘The Shadow’ in bodybuilding circles, Dorian Yates was the goliath of early 1990s bodybuilding. The fact is, there are always beginners picking up MD for the first time and looking for information on how to proceed. Mentzer’s version of HIT was known as “Heavy Duty” training. There’ve been a couple of requests for Dorian Yates’ programs on these forums lately, so as a longtime fan, I thought I’d post this one from him from the June 1994 issue of FLEX. But I cannot go easy when it comes to the matter of training frequency. Right now, I’m training them twice a week, but could I move up to three times a week for added intensity? As an intermediate lifter it is highly unlikely that you will add more than 15 to 20 pounds per lift, per 9 week cycle. During week 8 you will be attempting a single using 95% of your goal weight. Dorian Yates' Plan for Max Growth .
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