Have you ever heard of Dorian Yates, also known as the Shadow? He is a six-time Mr. Olympia winner and one of the greatest bodybuilders of all time. Yates is known for his explosive, intense workouts that took him to the top of the bodybuilding world. In this article, we will dive deep into the dorian yates routine, his famous workout plan that helped him achieve the physique of a god. Get ready to take notes, as we explore the ultimate workout plan for serious bodybuilders.
Dorian Yates' workout routine is centered around high-intensity training and consists of 4-5 workouts per week. Unlike other bodybuilders, Yates focused on quality over quantity, emphasizing the importance of heavy weights and low reps. His motto is "train to failure," which means pushing yourself beyond your limits until you reach muscle failure.
The first exercise in the Dorian Yates routine is the deadlift, which is essential for building a strong core. Yates used a pyramid method, where he increased the weight with each set as he decreased the number of reps. He started with 12 reps, then 10 reps, 8 reps, and then, finally, 6 reps with a maximum weight.
The second exercise is the machine rows, where Yates targets his lower back, lats, and upper back muscle groups. He again uses the pyramid method, starting with 12 reps and increasing the weight with each set until he reaches a maximum weight.
Next up is the lat pulldown, where Yates targets his upper back muscle groups. He initially starts with 12 reps and increases the weight with each set, as with previous exercises, until he reaches a maximum weight.
Another crucial exercise in the Dorian Yates routine is the bench press, where he focuses on developing his upper body's strength, including the chest, triceps, and shoulders. He initially starts with 12 reps, then moves to 10, 8, and eventually 6 reps, lifting the heaviest weight possible.
Finally, the last exercise in the routine is the dumbbell curls, where Yates works on his biceps. He again starts with 12 reps and increases the weight with each set until he reaches his maximum weight.
Conclusion:
The Dorian Yates routine is not for the faint-hearted – it requires dedication, focus, and determination. The Shadow believed that the only way to achieve your body goals was to push yourself beyond your limits and train to failure. His workout is one that has stood the test of time and is still very relevant today. However, it's essential to note that this workout isn't for everyone. It needs to be done correctly, with good form, and under the guidance of a trained professional. The Dorian Yates routine is the ultimate workout plan for anyone wanting to take their bodybuilding to the next level. So, whether you're aiming to compete on stage or merely looking to build a stronger, healthier body, take inspiration from the Shadow himself and work hard to achieve your goals.
Comments