If some kind of emergency situation occurred and you had to make a choice: miss a daily workout or a day of proper eating: what would it be for you? A lot of people get confused because it has been put out in the magazines that Dorian does one-set training. No, Mike was never my trainer; I trained with him for a week or so when I was in LA one time. We can truly appreciate Dorian’s size, by the amount of food he was eating to burn fat. However, he was unable to do the squats, like he was able to do when he was younger. I can't relate to that at all. [ Q ] It seems a little strange sometimes when a champion jumps up and punches the air and cries onstage but that could be the English influence coming through in me. It don't think that it is absolutely necessary and too much can be catabolic. [ Q ] And you were known for quietly going about your business, oblivious to all of the crap and trash talking that was going on in the industry. Seeking some good, solid answers on common bodybuilding queries, and knowing of the amazing success Dorian achieves with all of his clients, I decided to go directly to the top. Well if that's what they think it is all about, that's their view. The idea is to build as much muscle mass as possible and to maintain it, so you have to be careful that you don't get catabolic. Dorian Yates is truly an icon in the bodybuilding world. It was like if you don't squat then you are not even a real man. I train quite a few people now. For calves I did standing calves raises and seated calve raises, very heavy with full range of motion, controlled. In an interview with MD Global, he gave a bit of an explanation on what training he employs now, and what led him to that point. Not everybody can tolerate super-intense training. He was the first Mr. Olympia at 250 lbs (265 lbs at his best), presenting an absolutely shredded physique with extremely low body fat and outstandingly high muscle density. What exercises gave you most of your back size and what approach did you use? If I go and lie in the sun for half and hour I'm going to get burned because I don't have that much melanin in my skin; I've got pale skin. These sound like guys that don't go to the gym too much. The regular-to-wide grip pulldown puts your biceps in such a weak position and your lats are never really going to go to failure because that is the weak link. They are both important. Obviously, if I've been to failure with 100 pounds and I have six to eight reps, then if I did 100 pounds on the next set I wouldn't get those six to eight reps because of the fatigue, so I would have had to drop down. you haven't been in a contest? However, he does not train like a bodybuilder anymore, despite being in phenomenal shape. Dorian Yates ushered in a new era of bodybuilding by showcasing an unprecedented amount of mass during his storied career. It is to bring your upper arm down and across your body. That’s why whenever we have an opportunity to interview Yates it’s a pleasure to see unfold. First of all, get an eating and training schedule, but the absolute most important thing is consistency. If you put it like that it is a different question and I would miss the workout. So I tried a lot of different routines and that one I think worked out where I was training each body part twice every nine days. By their structure, muscle belly length, proportions. If you miss a day of eating then your body will go catabolic and you may lose some muscle. I think it is firstly because I am a Mr. Olympia, but when they train with me, then they respect the training knowledge. I never called it Heavy Duty, which is what Mike Mentzer called it. And occasionally you can do extra negative reps where it's practical. Let me be an African tour guide for you. “I could train my legs fine, I could train my back fairly well to a degree, but I couldn’t really train shoulders that well. This was largely due to preventing health issues down the road. [ Q ] You cross me as being a strong individualist. People do tend to listen to you when you have the title. I wouldn't like to put percentages on it because they are all important. If I miss the workout I'm not going to benefit from the workout obviously, but nothing drastic is going to happen, right? So you haven't been in a contest but you are telling this guy how to get ready for a contest? No, if it is lacking and you start to do it pre-contest then it is too late. People think it is heavy, high intensity and it is all about the heaviest possible weight. So that's one aspect of it. This burns calories without raising your heart rate too, which burns carbohydrates, and where you enter into a catabolic state. I'm a good trainer because I'm very knowledgeable and I pass this on and take pride in doing that, explaining to people why. He dominated the Mr. Olympia competition for 6 … But I could never do that. They come into my gym and I tell them we are going to do a certain exercise: bent over rows for example. I haven't been there before but I will be your guide." Dorian Yates is one of the most legendary bodybuilders of all time. I do them this way just to keep the emphasis on the lower back: the top two-thirds of the movement. Today, Dorian teaches other bodybuilding aspirants all they need to know to reach their genetic potential. Now it is not all that exciting. Not all in one workout obviously. It is a tool to use to burn more calories. If you look at Arthur Jones, he points this out; that this exercise is the most effective pec exercise. They are trying to lose fat desperately in the last minute and they end up losing muscle mass; they don't look hard. The last routine I was doing was a four-day split over a week but it was four different workouts so it was taking a week to get back around to legs, back, chest or whatever. Dorian still regularly does strength training, but focuses on cardio, does static core muscle exercises, and is active in yoga. But if you look at the nine-day schedule you are doing, everything twice in nine days, that averages four or five days between each body part. I'm not starving myself and cannibalising muscle, or dehydrating myself too much those last few weeks before the contest, in a desperate race to try and lose weight. [ Q ] People might look at people like yourself and the late Mike Mentzer and say that you progress well with high intensity style training because you have phenomenal genetics. That's going to place a certain degree of stress on your body. Lie there all day and get burned, or lie there for successively short periods and get a tan. There is a solid argument to make that Yates deserves a high spot on the shortlist of the greatest bodybuilders of all time. They are using other muscle groups, using momentum to get the weights moving and the muscle that they are targeting is not benefiting as much as it should be. Bullsh!t it is for your lower chest: your whole pec area is firing. So all of those factors probably set me apart. So that is bullsh!t and there is no such thing (that one bodybuilding factor is more important than they other). I did some running and some martial arts. I used to take my dog for a walk for 40 minutes. But isolation exercises have their benefits also. It doesn't emphasise the upper back and the teres so you could say they are for thickness. If you look at an Olympic weightlifter, for example, they do the lifting part, and then they drop the weight. [ Q ] With chest training it is a common misconception that you can isolate all of the individual fibers. I just cut back a little bit from '92 onwards. There are different aspects of the muscle that you need to work on to get full development. But it would heal thicker than before and form a callus protective layer. I believe it is important, if not more important than the positive part. Most of their progress was in that first 12 months. [ Q ] Same principal when lying out in the sun. Having read all available literature on training, nutrition and psychology as it pertains to performance improvement, the man variously described in bodybuilding circles as The Shadow (partly for his ability to come from nowhere to overwhelm his opposition) and The Beast From Britain (based on his savage approach to training, tenacity and killer instinct in the gym) had sifted through screeds of information before adopting an approach that would take him to the top. [ Q ] What would you credit for giving you most of your initial muscle size? Back in 1987, Dorian was still establishing himself as one of the best British bodybuilders. 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: […] [ Q ] What other factors went into creating the unprecedentedly massive, grainy look you presented? You don't grow when you are in the gym; you are actually breaking the muscle down. If you look at Ronnie Coleman he trains real heavy, to his credit, but he trains quite often and most people just wouldn't be able to tolerate that. What leg exercises did you emphasise? He did convince me to cut back my volume a little bit more but Mike made the most of his time with me from a business point of view. 6 Time Mr. Olympia Winner 2 Disc Collector’s Edition. [ Q ] There is also a belief that we can pump the muscles with short, sharp positive reps. I will bury them! Have these goals and make them achievable and break them down into even smaller goals: that is very important. Well, I was a big squatter in my early days. Then eventually everybody was psychologically competing for second place. [ Q ] You don't often hear that exercise mentioned. He was recently involved in a bicycle accident that left him injured, and with a dislocated shoulder. If you look at people in the gym, they stay the same month in and out, year in and out. Just because I'm Mr. Olympia doesn't mean I'm knowledgeable. I no longer need it. Yes, if you complete that one set to failure and push it to the absolute limit that is going to be sufficient stimulus and intensity. [ Q ] I would now like to discuss the specific exercises you used while training for the Mr. Olympia. In saying that, of course if it is not working you will have to look at changing things. I was also very aware of the possibility of overtraining and I realized you had to train the muscle very hard to get a response, but you had to temper that with nutrition and recovery. I probably tried it for a week and then I was totally over-trained, and was getting nowhere. [ Q ] Does the fascial layer between the skin and the subcutaneous fatty layer have any bearing on the puffy appearance bodybuilders sometimes display? Do you think there is any validity to this? Get a sensible training routine and get enough rest, enough protein, and enough calories and do everything consistently. Well before he won his first Mr. Olympia title in 1992 (one of the six he would ultimately claim), Dorian was a thinking-man's bodybuilder. So I am not going to tolerate the stress of the sun the same way someone who will go out and get a lovely tan over the same period. [ Q ] How serious should a beginning bodybuilder be? It is better for your fitness but I'm not sure if it is better for losing body fat and maintaining muscle. That was the mode I was in and everybody knew I was in that mode. Subscribe to our mailing list and get interesting stuff and updates to your email inbox. But I was training along those lines pretty much when I started. The thing that attracted me to bodybuilding in the first place was the fact it is an individual endeavor. You have to use good control and arch your spine at the bottom when you contract. [ Q ] Was there any truth to the belief that through training with Mike for one session you woke the following morning to find your arms had become significantly larger? It's almost like you have to override all of that and find the hardest way to lift it. I would never go over 120 beats per minute with cardio. As for what caused that change, that is a little bit interesting. [ Q ] I would like to explore how you trained when you first began bodybuilding through to your peak as an Olympian. [ Q ] So with cardio it is about finding the right threshold where you are not working too hard, where you are burning purely fat calories? Mostly close-grip pull-downs, close-grip bent over rows, one-arm rows, cable rows. Yes, the certain trainer to the stars at Gold's wasn't doing anything; just counting reps: this is not teaching anybody anything. If you are just doing pressing you are not going to really hit that lateral head; you isolate the lateral head with the side raises to get the full development and that aesthetic look. Don't get distracted or make the process too complicated. They are both going to give you the pump and create extra blood flow and create muscle trauma. I was doing it that way, more or less from day one. You could but they would not probably be as effective for building muscle mass because your body doesn't really function as well in isolation generally. [ Q ] There is a huge industry built up around this very thing and people are spending exorbitant amounts of money for such advice. Don't keep chopping and changing; just get a good core and stick with it. Full time fight fan, part time participant. Yates further explained how a chiropractor suggested yoga and squatting. [ Q ] Would it also be fair to say that the more advanced you become, the less growth potential you have left to exploit, as you have exhausted this early in the piece? They are not throwing around the kinds of weights they are used to doing, because that's what they are doing with them: throwing them around. But I had to get comfortable with that and find my niche there. For the latest news and updates please follow us on. [ Q ] Would you subscribe to the belief that people should use mass building exercises in the off-season and more shaping movements pre-contest? He explained that he likes yoga because it is more than just physical exercise. I do know that, at one point, Arthur Jones recommended training the whole body during one workout and that simply wouldn't work as a bodybuilder. 'Re not endurance athletes, we are bodybuilders short, sharp positive reps your ass and just ate a of! 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