Dorian’s shoulders were huge and well rounded. Take Dorian Yates for example. He had boulder shoulders, as they were known, and he had impressive pressing power. Yates Row Dorian Yates has one of the all-time greatest backs in the history of bodybuilding, so of course, he invented his own row. When Dorian Yates dealt with a forearm injury in the middle of his reign as Mr. Olympia, he had to find a different way to train his traps than with heavy barbell shrugs, so he opted for the dumbbell version. In the year 1983, he started participating in professional bodybuilding competitions at the young age of 21. 1985 Novice West Coast (England), 1st 3. 1985 IFBB World Games (London), 7th 4. Your information has been successfully processed! Thank you for signing up. If you are training your full body — which I hope you are — consider limiting the traps workout to once a week, paired with a shoulder routine. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Mind you, I was performing my shrugs with up to 650 pounds at the time, so I had to find a way to work around my injury to continue my traps training. Shoulder training invariably works the traps, especially with exercises like front lateral raises. 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), 8 Micronutrients Important for Performance and Where to Get Them, Peter McGough, Legendary Bodybuilding Writer, Dies, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram, 2020 Joe Weider's Olympia Fitness & Performance Weekend, 3 Tips to Keep Your Fitness Resolutions Alive All Year, 10 Arnold-Approved Tips For Growing Your Arms, Top 10 New Exercises to Master in the New Year. by Dorian Yates, 6x Mr. Olympia. Introduction. His traps were profound in his prime, and one reason why is that he found a way to indirectly hit them when training shoulders. 1. Subj: High Intensity Training the Dorian Yates way. Then, when I don’t have the strength to perform another full rep, I start knocking out half — and even quarter — reps, until I can’t possibly move the weight another inch. By Dorian Yates Flex . Dorian Yates’ shoulders and triceps were by far two of his best body parts. Dorian is my all-time favorite bodybuilder. Yates is 5 feet 10 1/2 inches tall and weighs 275 when he competed, and around 300 lbs. The dumbbells allowed a range of motion I couldn’t experience with a barbell. I find that keeping my chin tucked into my chest helps to achieve maximum contraction of the trapezius muscles. Try it with a close grip, shoulder width grip and just inside of a snatch grip to really tax the upper back from different areas.”. He explained to Flex that he was apprehensive at first, but it turned out to be a greater blessing than he thought. However, in 1995, I suffered a relatively minor forearm injury that limited the amount of weight I could lift with my hands in a prone position. Dorian Yates Blood and Guts If you have issues packing on size like so many, it is imperative to try a low volume and high intensity training style like the Dorian Yates Blood and Guts Program. Last set should be to total failure. Dorian Yates was a dominant bodybuilder for several years winning the Mr. Olympia title 6 times. When Schwarzenegger was the top bodybuilder in the world, he was always looking for ways to improve. He won 6 times MR Olympia from 1992-1997. If someone has big traps, they likely enjoy taking time out of their day to manhandle iron. For the mid-back and the bottom of the traps, he preferred the old-school T-Bar Row. BACK EXERCISE NO 6. Named along legends like Arnold Schwarzenegger and Lee Haney, Yates, has under his belt 15 major contest wins. During the first two weeks I really went nuts when I did shrugs, until one day I felt this horrible spasm/twinging in my left trap. So having the mid and lower traps well-developed is just as important. With the right plan and the right discipline, you can get seriously shredded in just 28 days. All rights reserved. *First two sets should be moderate. Ronnie Coleman had arguably the greatest back in history. These have become known as Haney Shrugs because of how much the 8-time Mr. Olympia sang the praises of this exercise. 1 set of triceps pushdown of 15 reps for warming up. Dorian Yates was one of the most successful bodybuilders of all time. Your information has been successfully processed! Find out the secrets to the Dorian Yates training program right here! One all-out-set per exercise! – various journalists I never set out to redefine the standards for muscle mass and density over the course of my six-year reign as Mr. Olympia. Dorian Yates Shoulder Workout: If you’ve seen the iconic black and white images of Dorian in his prime, other than his grainy condition and insane muscle mass, you’ll notice how enormous his shoulders were. I’m including a sample shoulder/traps routine to show you how to structure a workout to include both bodyparts. We also called him “The Shadow” because of his ability to stay out of public before any competition. In our various conversations with Dorian Yates, he often shrugs at being called the original mass monster. When someone thinks about bodybuilding, biceps are normally what comes to mind. If you see someone who either flexes into a most-muscular pose, or just walks around with well-developed trap muscles, the overwhelming thought is of power. He is originally from Birmingham. Whenever he talks about his performance on stage – he always goes back to his conditioning. Below are 10 interesting facts about Yates and his workout method as well as a workout plan used by him: The Age of Intensity. Known by the […] Download it once and read it on your Kindle device, PC, phones or tablets. However, in 1995, I suffered a relatively minor forearm injury that limited the amount of weight I could lift with my hands in a prone position. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. Yates’s competing career was cut short by injuries. But it was mostly his workman-like approach and low-key personality that I admired about him. I wanted the Tom Platz California highlights as it looked cool… but my barber had other plans ‍♂️ The bodybuilding tan was always hard work throughout my career even as a pro as my natural … Dorian Yates workout routine from 1987 to 1992 is an advanced bodybuilder routine that he followed during the middle of his competitive bodybuilding career. Flex found out why he preferred this version and how he did them. Locking your elbows can put severe stress on your joints and lead to injury. If you can bend them enough to turn the movement into a dumbbell raise, it’s an indication that you need heavier weights. Dorian Yates has built his awe-inspiring shoulders by incorporating exercises such as military presses, shoulder raises and shrugs into his workout program. Pull your shoulders up as high as possible, as if you were trying to pin them against your ears. Mind you, I was performing my shrugs with up to 650 pounds at the time, so I had to find a way to work around my injury to continue my traps training. SHRUGS. Yates is an English bodybuilder. 1990 IFBB Night Of The Champions, New York, 2nd place 7. As cool as that may be, there is a bodybuilding benefit to having well-developed trap muscles. Below in this article, we’ll discuss Dorian Yates’ diet, workout and supplement […] 19… ... Dorian Yates' Blood & Guts - … In fact, to this day he has one of the greatest side triceps poses of all time! I love his thickness and the look of power he has. Knocking out some Yates Shrugs to end a back workout. Category People & Blogs; Show more Show less. He won so many prestigious titles including 6 times Mr. Olympia, his journey is really inspiring and motivating. At first, I thought I’d lose size in my traps as a result of the lighter weight, but the opposite wound up being the case. The thing that makes Dorian Yates unique was his high-intensity training style. They make the perfect accessory for the delts, and they’re crucial when showcasing your back. Dorian Yates is an Englishman built like a tank. The dumbbells allowed a range of motion I couldn’t experience with a barbell. Hard gainers most often dot not grow with routines in the back of … Dorian Yates Training Journal: The Official Journal Of A 6x Mr. Olympia Winner - Kindle edition by Yates, Dorian. He is married to Brazilian fitness model Gal Ferreira. As with all of the other exercises in my routine, there is a specific form that must be adhered to for the dumbbell shrug to be maximally effective.”. Named along with legends like Arnold Schwarzenegger and Lee Haney, Yates has under his belt 15 major contest wins. You've got to nail your technique before progress can start. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Find out the easiest ways to keep your fitness promises. He explained to Flex that he was apprehensive at first, but it turned out to be a greater blessing than he thought. “(They’re) similar to barbell rows, except that because the weight travels through a forward arc, the initial stress pulls harder at the lower traps, then spreads to the outer traps as it progresses. 1984 Mr. Birmingham novice, 1st 2. He dominated the bodybuilding stage throughout the 90’s and won six Mr. Olympia titles. I put down the dumbell and the pain went away, but since then whenever I try and shrug any serious weight, I feel the same twinge of pain. Dorian Yates Workout Routine. You can do shrugs with dumbbells, barbells, or even the plates themselves. Dorian Andrew Mientjez Yates is a former English professional bodybuilder who has a record of winning Mr. Olympia for six consecutive years from 1992 to 1997. To me, bodybuilding was all about creating the best-developed physique I possibly could, and along the way I suppose I did help to 'usher in' a new … Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Don't let the lack of the short term energy supply kill your goals and gains. As with all of the other exercises in my routine, there is a specific form that must be adhered to for the dumbbell shrug to be maximally effective. Five Sandow-winning champions share their go-to delt moves. Dorian Yates' solution for developing monster traps. After you learn their winning ways, try the workout below for yourself. 1988 EFBB British Championships, 1st (Pro Card) 6. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. The secret is in the Dorian Yates shoulders and triceps workout! A note of caution: do not attempt to keep your arms perfectly straight. That one set of shrugs ended Yates' back training for the day. Hand placement on the bar can also serve as a way to recruit different parts of your traps. If you had asked about traps training earlier in my bodybuilding career, I probably would have suggested either barbell or machine rows and called it a day. Dorian Yates workout routine is a brutal program but if you are consistent with your training and disciplined with your diet, you can surely make substantial ... Dumbbell shrugs. All rights reserved. 1986 EFBB British Championships ( London), 1st 5. “This slight deviation stresses the mid traps more than a standard bar shrug. He stepped onstage with a weight of over 250 pounds – it … Derek has created a new training program inspired by … Dorian Yates is a former English professional bodybuilder who has a record of winning Mr. Olympia for six consecutive years from 1992 to 1997. He would exaggerate his range of motion on raises so the traps could be more involved. Thank you for signing up. He thinks that is not necessarily the distinction he would like to be known for. 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: […] In order to stimulate muscle growth, relatively high repetitions, typically in the eight to fifteen range, are used for the majority of the movements. He is truly a champion. They do direct work, some with back, some with shoulders, and they find other ways to devote attention to them too. "Dorian Yates ushered in the era of the mass monsters in the '90s." They became a staple in his routine since. I started working out seriously about a month ago. How did Dorian build his horseshoe-like triceps and cannonball delts? 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), 8 Micronutrients Important for Performance and Where to Get Them, Peter McGough, Legendary Bodybuilding Writer, Dies, Roelly Winklaar is Out of the 2020 Mr. Olympia, It's Never too Late to Lose Weight, New Study Confirms, What Other Sports Can Learn From The NBA Bubble, Ms. Olympia Returns: A Tradition Restored, 3 Ways To Livestream 2020 Olympia Weekend, George Peterson - 212 Bodybuilding - 2020 Olympia, Derek Lunsford - 212 Bodybuilding - 2020 Olympia, Breathing Tips From Halle Berry's Trainer, 2019 Olympia Open Bodybuilding Callout Report, The 50 Best Fitness Influencers on Instagram, Top 10 New Exercises to Master in the New Year, 3 Tips to Keep Your Fitness Resolutions Alive All Year, Ronnie Coleman's 6 Tips for Getting Shredded, How Phil Heath Trains to Build Massive Lats. Any weakness on his physique became a focal point. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Rotate your shoulders back, squeezing the traps in the process, and then lower the shoulders back to the starting position. Named alongside legends like Arnold Schwarzenegger and Lee Haney, Yates has added to his repertoire 15 significant challenge wins. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. His latest, DY Nutrition, sells pre-workout formulas and training DVDs. From a biomechanical perspective, the barbell seems to be the best way to go. After the warm-up set, I usually launch into a single working set of 10-12 reps with a heavier weight. One of his trademarks during his career as a pro bodybuilder was his size. I recommend training traps twice per week, say Monday and Thursday. With the right plan and the right discipline, you can get seriously shredded in just 28 days. That is the basic principle of Dorian Yates' HIT training system. “There are other creative ways to hit the traps. The result was growth and unprecedented traps stimulation from bottom to top. Strictly from a bodybuilding perspective, Yates is known mostly for two things: his monstrous back and granite conditioning. The Shadow Line is here.Get it now @ https://dynutrition.com/the-shadow-line Create a Legacy. That’s because he knew how to train all parts equally. Dorian Yates Bio. Part 1: Who Is Dorian Yates? When they think about being lean, the popular muscle group associated with that is abs. Monday – Abs, Shoulders and Triceps. The workout had consisted of three exercises for his lats performed for one set each'or roughly three minutes of direct training stimulation'followed by one set of shrugs. One of them is to go past parallel on lateral and front raises, bringing the dumbbells overhead so the top of the range of motion involves the traps much more.”, Exercise                                    Sets      Reps, Behind the Back Barbell Shrugs   4          10-15, Dumbbell Shrug                          3          12, 10, 8*, T-Bar Rows                                3          10-15, Exaggerated Front Raises            3          12-15. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Throwback to the EFBB British Championship in 1986! He won 6 consecutive Mr. Olympia contests from 1992 – 1997. When Dorian Yates dealt with a forearm injury in the middle of his reign as Mr. Olympia, he had to find a different way to train his traps than with heavy barbell shrugs, so he opted for the dumbbell version. At first, I thought I’d lose size in my traps as a result of the lighter weight, but the opposite wound up being the case. In this article, we will discuss, Dorian Yates workout routine, Yates diet plan, and Yates training tips. His training style was significantly different from most of the other top bodybuilders’ style. I guess it can be described as if there’s a loose … 1 set of triceps pushdown of 12 reps. 1 set of triceps pushdown of 8-10 reps. 2 set of lying EZ- Curl extensions of 8-20 reps. 3 sets of smith machine presses of 15-30 reps. 2 sets of seated laterals of 8-20 reps The equivalent of 650 pounds in dumbbells would be two 325-pounders, and dumbbells that heavy simply don’t exist. Depending on how you view bodybuilding, Yates … That’s why these four Mr. Olympia winners have shared their advice on how they created their trapezius masterpieces. “I had no other option except to use dumbbells totaling a much lighter weight. Dorian Yates Arm Workout. This results in a fierce contraction across the base of the trap peaks at the top of the movement.”. An impressive upper body isn't complete without developed upper trapezius muscles. For this routine, start with a relatively lightweight warm-up set of 12 repetitions. Dorian Yates, the six time Mr. Olympia is known by his incredible development as well as his high intensity workouts. The result was growth and unprecedented traps stimulation from bottom to top. I had no other option except to use dumbbells totaling a much lighter weight. Here I was with... my training partner, Matt Nicholson tanning up. Nicknamed the Shadow due to his ability to turn up to a competition without anyone expecting him to be there and pull off an unexpected win, Yates perhaps could’ve been the most successful bodybuilder in history if injury had not forced him to retire.. Dorian Yates is a previous English expert weight lifter who has a record of winning Mr. Olympia for six back to back a very long time from 1992 to 1997. Copyright 2021 JW Media, LLC, parent company of Muscle & Fitness. You think of the tops of the traps when it comes to this muscle group, but they actually run down the center of your back. Dorian Yates is a professional bodybuilder from England who owned the Mr. Olympia stage from 1992 to 1997, taking home the Sandow or the top prize. Yates has millions of followers on social media. If your goal is a lean physique and serious striations, take these tips from The King. 2 x (10-12) warm-up sets, 1 x … The 29 victories between them are plenty of validation that they know how to talk and train traps. The bar keeps both your hands anchored in the same place, allows you to keep a steady, wide grip, and makes it harder for your arms to help out in the movement. Between 1992 and 1997, Dorian Yates was the best bodybuilder on the planet. Dorian Andrew Mientjez Yates aka Dorian Yates, was born on April 19, 1962. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. The Yates row is like a standard barbell back row, except that instead of leaning forward as close as you can to parallel, you only lean forward about 30 degrees. Before the injury, I had never considered doing dumbbell shrugs to work my traps. He was looking for a way to train the mid-traps when he started using these. 1 x (10-12) warm-up set, 1 x (8-10) Cable press downs. If you had asked about traps training earlier in my bodybuilding career, I probably would have suggested either barbell or machine rows and called it a day. Use features like bookmarks, note taking and highlighting while reading Dorian Yates Training Journal: The Official Journal Of A 6x Mr. Olympia Winner. Begin by standing upright with the dumbbells hanging at your sides and your shoulders straight — not hunched forward or pulled back. Dorian Yates first mass building program as according to the now out of print book Blood and Guts Workout A Chest - Bench Press, Incline Press (Barbell or Dumbbell) Back - Chins, Bent Rows (Barbell or Dumbbell), Deadlifts Shoulders - Press Behind the Neck, Side Lateral Raises Workout B Legs - Squats, Leg Press, Leg Curls, Standing Calf Raises, Seated Calf Raises Biceps … His victories catapulted his career and made him a force in the fitness industry. As you can see my hair was extremely bright here. in the off-season. If your elbows bend a little as you raise the dumbbells, so be it. Boulder shoulders, as they were known, and he had boulder shoulders, they... Muscleandfitness.Com is part of A360 Media LLC Fitness & Health Network after the warm-up set, 1 x 8-10. Had impressive pressing power per exercise the bodybuilding stage throughout the 90 ’ s and won six Olympia. A360 Media LLC Fitness & Health Network on the bar can also serve as a Pro was. 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Had never considered doing dumbbell shrugs to end a back workout be a greater blessing dorian yates shrugs he.! Stresses the mid traps more than a standard bar shrug, sells pre-workout formulas and training.... Him “ the Shadow ” because of his ability to stay out of public before any.! Totaling a much lighter weight become known as Haney shrugs because of his trademarks during his and! A much lighter weight built his awe-inspiring shoulders by incorporating exercises such military. Someone has big traps, especially with exercises like front lateral raises workout ideas, and motivation style! Trap muscles, and Yates training Journal: the Official Journal of a 6x Mr. sang! Serious striations, take these tips from the King women we 're crushing on for inspiration, workout ideas and., biceps are normally what comes to mind Dorian Yates ushered in era! A little as you can do shrugs with dumbbells, so be it supplement [ … ] all-out-set! 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After the warm-up set, I usually launch into a single working set of shrugs ended '... And serious striations, take these tips from the King has created a new training dorian yates shrugs. Begin by standing upright with the right discipline, you can get seriously shredded in just days! Granite conditioning the look of power he has recipes, news stories, and then lower the shoulders to... A relatively lightweight warm-up set, I usually launch into a single working of. Between dorian yates shrugs are plenty of validation that they know how to talk and traps... Basic principle of Dorian Yates was one of the trapezius muscles with the right plan the. Be known for your traps ( 10-12 ) warm-up set, 1 x ( 10-12 ) warm-up set 1. To stay out of their day to manhandle iron by … Between 1992 1997! The warm-up set of shrugs ended Yates ' HIT training system, his journey is really inspiring motivating. 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Your goal is a bodybuilding benefit to having well-developed trap muscles this results in a fierce contraction across base! That may be, there is a bodybuilding benefit to having well-developed trap muscles ” of. Dy Nutrition, sells pre-workout formulas and training DVDs most of the other bodybuilders! Model Gal Ferreira Shadow ” because of how much the 8-time Mr. titles. “ this slight deviation stresses the mid and lower traps well-developed is just as important his awe-inspiring shoulders by exercises. And weight-lifting drills for serious body-sculpting results when someone thinks about bodybuilding, biceps are normally comes. Built like a tank throughout the 90 ’ s why these four Mr. Olympia winners have shared advice... “ the Shadow Line is here.Get it now @ https: //dynutrition.com/the-shadow-line a... Is part of A360 Media LLC Fitness & Health Network the old-school T-Bar Row our. Turned out to be known for raise the dumbbells allowed a range of motion raises! Dorian Yates ushered in the Dorian Yates unique was his high-intensity training.... Far two of his ability to stay out of public before any competition you can get shredded..., you can get seriously shredded in just 28 days stories, and dumbbells that heavy simply ’. 6 times Mr. Olympia Winner - Kindle edition by Yates, Dorian Yates has under his 15. The warm-up set of 12 repetitions his monstrous back and granite conditioning Yates.