It has been a craze amongst all who love bodybuilding about knowing and following the exact procedures and modes to become as lean as possible while retaining their muscle mass. All over the world, bodybuilders are doing whatever possible – lifting weight, doing aerobics, and maintaining their diet with discipline to melt all their body fat.
High-Intensity Training is very popular amongst bodybuilders and Dorian Yates became known for this method and gained all that he wanted as a bodybuilder.
Also Read: Dominic Purcell Workout Routine
Dorian Andrew Mientjez Yates popularly known as Dorian Yates, is a popular formed Professional English bodybuilder who holds the record of winning Mr. Olympia for six consecutive years (1992 to 1997).
Dorian’s workout style was different from most of the top bodybuilders like Arnold Schwarzenegger and Lee Haney. Noted below are some top interesting facts about Dorian’s workout methods and his plan:
- Yates worked 4 times a week and only for an hour a day, as compared to other bodybuilders who spend hours and days in the gym.
- Dorian only did an intense set per exercise. He did one or two warm-up sets before going for harder sets. All his sets were done with lighter weights without actually loading on the muscles.
- Dorian trained one part of his body only once a week.
- Yates’s aim was not to do lift as much weight as it might be possible but to do reps slowly and with the correct technique.
- Yates had no coach o a trainer, unlike other bodybuilders.
- Dorian was very specific with his eating and nutrition. He believed that a regular eating rhythm is critical for good bodybuilding. He believed that setting up regular eating habits ensures that the body knows when it will get food. This further allows the body to understand and avoid storing food for energy and all of it is used for muscle growth.
- Cardio is not on the priority list of bodybuilders. Some do it very less often and some don’t do it all. But with Yates, he believed that doing cardio three to four times a week helps you to recover from high-intensity training as it helps the blood get flowing. He favored short cardio as warm-u before gymming.
Dorian Yates workout plan with Buzibytes
This workout plan of Dorian follows a 4-day split and he did it four times a week.
- Day 1: Shoulders, trapeziums, triceps, abs
Dumbbell Shoulder Press, Dumbbell Lateral Raise, Cable One Arm Lateral Raise, Dumbbell Shrug, Cable Pushdown, Barbell Lying Triceps Extension, Cable One Arm Pushdown, Roman Chair Sit up, Crunch, and Reverse crunch
- Day 2: Back
Lever Underhand Pulldown, Machine Pullover, Yates’ Bent-over Row, Dumbbell Bent-over Row, Cable Seated Row, Rear-Delt Hammer Strength Flyes, Dumbbell bent-over lateral raise, Back Extension, and Deadlift.
- Day 3: Rest (cardio)
- Day 4: Chest, biceps, abs
Barbell Incline Bench Press, Lever Chest Press, Dumbbell Incline Fly, Cable Cross-over, Dumbbell Incline Curl, Barbell Curl, Lever Preacher Curl, Roman Chair Sit up, Crunch, and Reverse crunch.
- Day 5: Rest (cardio)
- Day 6: Legs
Lever Leg Extension, Leg Press, Hack Squat, Lever Leg Curl, Stiff Leg Deadlift, Single-leg Leg Curl, Standing Calf Raise, and Seated Calf Raise.
- Day 7: Rest (cardio)
For more information on how to train Dorian Yates way and get a great body like him, visit Buzinessbytes – India’s fastest and largest news distribution platform for more details.
