Shoulder Workout. His argument for the importance of a regular eating rhythm is that when the body knows when it will get food, it doesn’t need to store it and all the food and energy will be essentially used for muscle growth. The adaptive stress that results from short rest periods stimulates muscle growth and development. All of the exercises get one warm up set before doing the exercise: 10-12 reps. Leg Extension and Leg press have two warm up sets before the exercise: 15 then 12 reps. Get started today! Yates spoke for short-term goals. In order to stimulate muscle growth, relatively high repetitions, typically in the eight to fifteen range, are used for the majority of the movements. Biggest thing is to push yourself but do so safely. Come down as far as you can without doing damage to your shoulder joints. Please consult a physician before beginning any diet plan, supplement regimen, or workout plan. Doing multiple deadlift sets per week and other repeats will tire you out quick. This means that you should be going up in weight every week. more. Dorian believes that time under tension is very important when it comes to arm movements. Dorian Yates Workout Routines. Download printable versions of this plan, set up your schedule, and log your workouts on the web, iOS and Android. Buy Super Gains 6-Month Plan bundle - $19,99. Sure Yates did one or two warm-up sets before a hard set, but these sets were done with a very light weights, without really loading the muscle. If you think you're ready to embark on this monster of a bodybuilding workout, stop wasting time! Copyright © 2000-2020 | Exercise.com | 15310 Amberly Dr Suite 250, Tampa, FL 33647 | Privacy Policy | Terms & Conditions | CCPA Instead of squats, Yates used hack machine and instead of using a standard bench press, he did incline or decline bench press or used machine. Dorian Yates is an English retired professional bodybuilder. Yates worked out in England, far away from California’s Venice Beach where almost all of the other top bodybuilders at his time came from. The Dorian Yates workout routine is considered to be one of the best bodybuilding programs of all time. This type of active stretching helps prepare the muscles, before heavy leg movements. He did the concentric phase (eg. Dorian Yates’ Workout Routine Below is an example of the workout routine that Dorian Yates used to build one of the largest and most impressive bodies in bodybuilding. If you want to develop these “beach muscles” to their fullest then give the Dorian Yates chest and biceps workout a shot! Keep reading for a more detailed look into his exercise and diet plan. This is what a sample day of eating would look like for him. Introduction You WILL see gains in size and strength with this workout if you do it right. If this is your case, don’t force the issue. In order to achieve this type of physique, Dorian would make sure he was providing his body with the best nutrition. Professional bodybuilding competitions require you to be in the best shape of your life. Dorian would eat around 4,000 calories when cutting for a bodybuilding competition. It’s important to go through a warm up routine before shoulder day. According to Yates, cardio should be done on the days when you don’t workout at a gym so that the muscle growth doesn’t become disturbed. The workout below focuses on machines to build the chest muscles. The difficultly level is rated at an expert level for good reason. Dorian says not to lock your elbows out at the top of the pressing motion, to stay safe. A well rounded and fully developed physique is not complete without adequate lower body muscle mass. The Dorian Yates workout program emphasizes minimal rest between sets to keep the intensity high and preventing the muscle fibers from fully recovering during the Dorian Yates workout. Dorian would eat around 4,000 calories when preparing for a show and 6,500 calories in the off-season. Those who are new to bodybuilding would be well advised to build a solid foundation of strength and muscle mass before embarking on such an intense and demanding workout program. All Rights Reserved. If you're not doing it correctly or your form is slightly off, you will injure yourself. It’s important to go through a warm up routine before shoulder day. Arnold Schwarzenegger, Ronnie Coleman and the other top bodybuilders). He is known for his tremendous muscle mass and intense training style. Several other bodybuilders don’t speak for cardio and some of them don’t do it at all. This helps warm up the lats, without any biceps involvement. For the military press and tricep pushdown, do two warm up sets first. by Dorian Yates, 6X Mr. Olympia. Yates did only one intense set per exercise. For the Lat pulldown, do two warm up sets first, 15 and 12 reps. He is known for his tremendous muscle mass and intense training style. His workout would be an A B split. Bodybuilders and athletes the world over have copied his training and nutrition regimen in the hopes that they, too, can achieve an award-winning physique. Bodybuilders and athletes the world over have copied his training and nutrition regimen in the hopes that they, too, can a... The second exercise in this workout includes the cable pulldown, which will help activate the biceps. Today, Dorian interacts with fans on his social media channels and runs DY Academy. However, Dorian ate this much to lose weight. Most of the other bodybuilders train each body part 2 – 3 a week (eg. Overall though, I increased weight 5 lbs per week depending on the exercise and some days I could even do more with some exercises and others I couldn't. Protein Teacher is a blog focused on providing the most valuable information on exercise and nutrition. The Dorian Yates workout routine is considered to be one of the best bodybuilding programs of all time. The shoulders are such a complex muscle group and you want to avoid injury at all costs. the lowering phase of pull-ups) extremely slow. This workout starts off easy but later in the month gets more difficult. Yates didn’t have a coach or instructor as most of the other bodybuilders did. Machines are also great at slowing down movements, as you can preform negative reps and better control the weight. Also, for greater, quicker results it is advised to to supplement you diet with the recommended supplements at the side of the page. The Dorian Yates shoulders & triceps workout only has you doing one set of each exercise (after warm ups). You should also keep the dumbbells apart, to control the weight. Most beginners just raise the weight and neglect these other important factors.