Hello, today we’ll be talking about “DORIAN YATES WORKOUT” and “DORIAN YATES DIET.” Today, we’ll be focusing on the most infamous Dorian Yates. On April 19, 1962, Dorian Andrew Mientjez Yates was born. He is a former professional bodybuilder from England.
From early 1992 to the end of 1997, Dorian Yates won the Mister Olympia title six times in a row. He is placed fifth all-time in the Mister Olympia standings, behind Ronnie Coleman, Lee Haney, Arnold Schwarzenegger, and Phil Heath.
Yates is known for his infamous broad and powerful backside and is considered one of the top muscle builders in the world today. He was born in Hurley, England, and raised in the countryside of Staffordshire, England. When Yates was a child, his dearest father died of a sudden heart attack. Following his father’s death, the family relocated to Birmingham, West Midlands, UK. So, in the late 1980s, he began his bodybuilding career.
From 1992 to 1997, Yates has a professional record of 15 important event wins and two second-place results. He won every competition he entered. Yates’ promising career came to an end in part due to chronic critical injuries, including lacerated biceps and triceps, the latter occurring just three weeks before his final contest, in 1997, in which he won Mr. Olympia despite his serious injury, causing widespread skepticism among athletes, commentators, and amateurs.
Yates advocated for a type of training known as HIT, which stands for “High-Intensity Training,” which states that short, high-intensity workout sessions might provide more muscle stimulation than long-duration workouts. Arthur Jones and Mike Mentzer were the first to popularize the training method.
Yates was dubbed “The Shadow” for his tenacity in suddenly arriving at the top bodybuilding competitions and securing the sweet victory despite having been out of the spotlight for a long period. In order to maintain his privacy and absolute attention to his training, Yates was said to have turned down a number of significant supplement endorsement contracts and kept himself away from any conference meetings, interviews, and other televised propaganda.
Workout Routine of Dorian Yates
Dorian Yates’ workout schedule is divided into six days. Mike Mentzer’s HIT training method had a big influence on Dorian Yates, and he started using it from the beginning of his bodybuilding career.
Its training philosophy entails performing different exercises at maximum intensity for each specific body component for only one set to failure, excluding warm-ups.
On non-training days, moderate cardiovascular activities should be done 2 to 3 times per week for 20 to 25 minutes, according to Dorian Yates, who follows a four-day working separation. He stresses that cardio should not be performed right after an exercise session because it will reduce muscle gains.
The following is a list of Dorian Yates’ workout routines:
Day 1 Dorian Yates Workout: Focus on your Shoulders, Triceps, and Abs
Dorian Yates shoulder workout
1 warm-up set of 12 to 15 reps and a working set of 8 to 10 repetitions
- Smith machine shoulder press (very effective for building muscular size)
- Dumbbell lateral raise (increases shoulder mobility)
2 set of 15 to 16 reps for a warm-up and 1 working set of 8-10 rep
- One arm cable lateral raise ( improves stability)
- Dumbbell shrugs ( strengthen the shoulders)
2 warm-up sets of 10 to 12 reps and 1 working set of 8 to 10 repetition
- Cable press down ( increase overall strength and endurance)
2 setS of 10 to 12 reps for a warm-up and 1 working set of 6 to 8 repetition
- Lying EZ-Bar Triceps Extension ( creates great biceps)
3 working set of 20 repetitions
- Roman chair sit-ups ( helps strengthen back muscles)
- Crunches ( strengthen the core)
- Reverse Crunch (exercises the maximum length of the abdominal muscle)
Day 2 / Day 5 Dorian Yates Workout: Focus on improving the back
Dorian Yates’s back workout
2 warm-up sets of 10-12 reps and 1 working set of 8 to 10 reps
- Pullover ( improves upper back stability)
- Hammer Pulldowns ( increases stability and strength)
1 set of 10-12 reps for a warm-up and 1 working set of 8-10 reps
- Reverse-Grip Hammer Pulldowns ( helps to improve the lower back)
- One-Arm Dumbbell Row ( increase core strength)
- Wide-Grip Seated Row ( produces a thicker back)
- Deadlift ( increase posture)
1 working set of 8-10 reps
- Hyperextension (increased ability to coordinate movement)
Day 3 / Day 6 Dorian Yates Workout: Strong Chest, Biceps, and Abs
Dorian Yates abs, chest, biceps workout
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 16 reps and 1 working set of 8 to 10 reps
- Incline Dumbbell Biceps Curl ( activates the muscles)
- Standing EZ Bar Curl ( stimulate greater muscle development)
1 set of 10 to 12 reps for a warm-up and 1 working set of 8 to 10 reps
- Preacher Curl ( develops the bicep muscles)
Day 4 Dorian Yates Workout: Muscular Legs
2 sets of 12 to 16 reps for a warm-up and 1 working set of 10 to 12 reps
- Leg extensions ( strengthen the patellar ligament)
- Leg Press ( high effective for building muscle)
- Hack Squat ( strengthen the tendons)
- Seated Hamstring Curl ( improve hamstring muscle)
Do a Warm-up set of 10 to 12 reps and 2 sets of 10 to 12 reps. As for the calf raise, work on 2 to 3 sets.
- Stiff-Legged Deadlift ( benefit posture and lower back strength)
- Standing Calf Raise ( increases explosive power)
3 sets of 10 to 12 reps for a warm-up and 1 working set of 6 to 8 reps
- Seated Calf Raise ( strengthen the calf)
Diet Plan of Dorian Yates
The “Dorian Yates Diet” includes the following: Dorian Yates eats a balanced diet of proteins and carbohydrates. Yates is adamant about not carbohydrate loading the body before a workout, preferring instead to have a carb drink as a post-exercise smoothie to maximize muscle repair and growth.
Dorian Yates believes that his diet has improved significantly since the bulking foods he ate during his competition days, particularly during the golden years of 1987 and 1988. He starts every morning between 7 and 8 a.m. with porridge and a cup of fresh Oatmeal, 10 egg whites, and 1 full tablespoon of protein powder.
Then, between 9 and 20 a.m., he drinks a pre-workout protein shake before hitting the gym. Fast forward to the afternoon, and he eats a lunch consisting of two chicken breasts, green veggies, fresh potatoes, and white rice. His dinner consists of a 12-ounce filet mignon, green veggies, and rice. Dorian Yates’ final meal of the day is a modest bowl of porridge made with half a cup of oatmeal and six additional egg whites. “Dorian Yates diet plan” is the subject of this article.
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