Imagine pushing your body to its absolute limits with unyielding intensity in every workout session. This is the path Dorian Yates took to become a six-time Mr. Olympia champion, transforming bodybuilding with his revolutionary approach.
In this article, we’ll discuss the workout strategies and split that defined Yates’s career and his legacy in the fitness world.
Who is Dorian Yates?
Dorian Yates, known as “The Shadow” in bodybuilding circles, dominated the sport from 1992 to 1997, winning 6 straight Mr. Olympias. Widely considered one of the greatest bodybuilders of all time, Dorian had a philosophy when it came to lifting that challenged traditional bodybuilding knowledge, and he changed the game for future generations.
His approach to training, characterized by brutal intensity and meticulous precision, has left a lasting impact on how athletes train today. Yates’s philosophy emphasized quality over quantity, a shift from the more traditional, volume-heavy workouts of his predecessors.
What is the Mr. Olympia?
In case you are unfamiliar with the competition, Mr. Olympia is the most prestigious title in the world of professional bodybuilding.
It’s a platform where the best of the best compete to be recognized as the top bodybuilder in the world. Dorian Yates won this esteemed title six consecutive times, showcasing not only his incredible physique but also his dedication and strategic approach to bodybuilding.
Dorian Yates High-Intensity Training
Yates was a pioneer of the High-Intensity Training (HIT) methodology. This method focuses on performing a smaller number of sets but with maximal effort and intensity. The goal is to exhaust the muscles rapidly and promote significant gains in strength and size with fewer exercises.
How Long Were His Workouts?
Unlike typical bodybuilding routines that could last several hours, Yates’s workouts were surprisingly brief—often lasting 45 minutes to an hour.
He maintained that beyond this duration, the returns diminished and the risk of catabolism (muscle breakdown) increased. This efficient way of working out was completely different from what many thought was necessary to reach such a level. People used to think you needed to spend 2-3 hours in the gym everyday to even get close to a physique like this, but clearly Dorian found another way.
How Much Rest Did he Take?
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Dorian never kept a strict amount of time needed to rest in between sets. He simply listened to his body, and made sure he was 100% ready to go for his working set. Not being up to 100% and trying to do a working set with the intensity of Dorian simply would not work. You need to have everything to give everything for a set.
Directly from Dorian: “So if you’re setting a rule to rest only 60 seconds between sets for each workout, how can you be sure you’re 100% ready to go if you’ve limited yourself to this? Because if you’re properly training with Blood & Guts intensity for legs, you’re gonna need longer than 60 seconds for a final working set… I guarantee you that!”
As someone who tried to go Blood & Guts intensity for a while, trust me… he’s not lying.
Dorian Yates Workout Split
Yates training split was broken up into 4 days lifting. He trained each body part every 6 days by doing 2 days in the gym, one day off, 2 days in the gym, one day off, repeat.
Dorian was focused on making sure he had 1 set of maximum intensity for each exercise. For most of his exercises, he did multiple warm-up sets before his 1 maximum intensity working set.
Dorian states that his warm-up sets usually were done at 50-75% of his working set. So for example, if your final set is going to be a 250lb bench press for 6-8 reps, do 12 reps of 125 to start, then 10 reps of ~187.5 before crushing your working set.
The key is to make sure that the working set is until complete failure, with the muscle completely exhausted. Many times, Dorian would do “negative reps” after failure on his working set. This can only be done with a spotter for many exercises, but if you cannot do negative reps, drop sets are another great way to go beyond the point of failure.
1 set of max intensity for each exercise. Most exercise he does multiple warm up sets. Trains til failure and beyond. Textbook perfect form. Controlled eccentric. Full ROM on all exercises. Maximize stress on the muscle, not ego lifting.
Yates’s training split was as follows, allowing for intense focus on specific muscle groups each session:
- Day 1: Chest and Biceps
- Day 2: Legs
- Day 3: Off
- Day 4: Shoulders and Triceps
- Day 5: Back
- Day 6: Off
Day 1: Chest and Biceps
- Incline Barbell Bench Press: 2 warm-up sets of 10-12, 1 working set of 6-8 reps
- Hammer Strength Machine Bench Press: 1-2 working sets of 6-8 reps to failure
- Incline Dumbbell Flyes: 1 working set of 6-8 reps to failure, sometimes including partials at the end
- Cable Crossovers: 1-2 sets to failure
- Incline Dumbbell Curls: 1 set to failure
- EZ Bar Curl: Warm-up sets followed by 1 working set of 6-8 reps to failure
- One-Arm Preacher Curl: 1 working set of 6-8 reps to failure
Day 2: Legs
Dorian started every leg workout with dynamic stretches before jumping into his workout, so we recommend the same for you!
- Leg Press: Warm-up sets followed by 1-2 working sets of 6-8 reps to failure
- Leg Extensions: Warm-up sets followed by 1 working set of 6-8 reps to failure
- Hack Squats: 1 warm-up set, 1 working set until failure
- Lying Leg Curls: 1 warm-up set, 1 working set of 6-8 reps to failure
- Stiff-Legged Deadlifts: 1-2 working sets of 6-8 reps to failure
- Seated Calf Raises: Warm-up sets followed by 1-2 working sets of 6-8 reps to failure
- Standing Calf Raises: 1 working set to failure
Day 4: Shoulders and Triceps
- Smith Machine Shoulder Press: Warm-up sets followed by 1-2 working sets of 6-8 reps to failure
- Seated Dumbbell Lateral Raises: 1-2 sets of 6-8 reps to failure
- Standing Cable Lateral Raises: 1 set of 6-8 reps to failure
- Dumbbell Shrugs: 1-2 warm-up sets followed by 1 set to failure
- Straight Bar Tricep Pushdowns: Warm-up sets followed by 1 working set of 6-8 reps to failure
- Lying EZ Bar Tricep Extension (Skull crushers): 1 working set of 6-8 reps to failure
- One-Arm Reverse Grip Tricep Pushdowns: 1 set to failure, with negative reps
Day 5: Back & Rear Delts
- Pullover Machine: Warm-up sets followed by 1 working set of 6-8 reps to failure
- OR Straight-Arm Cable Lat Pullover: 1 working set of 6-8
- Hammer Strength Pulldown Machine: 1-2 working sets to failure
- Barbell Rows: 1-2 working sets of 6-8 reps to failure
- One-Arm Machine Rows: 1 working set of 6-8 reps to failure per arm
- Rear Delt Fly Machine: 1-2 warm-up sets followed by 1 working set to failure
- Rear Delt Dumbbell Flyes: 1 working set to failure
- Back Extensions: Warm-up sets followed by 1 working set of 6-8 reps to failure
- Deadlifts: 1-2 warm-up sets followed by 1 working set to failure
Benefits of the Yates Way
Training the Yates way offers numerous benefits:
- Increased Muscle Density: High-intensity training leads to greater muscle density and definition.
- Efficient Workouts: Shorter sessions reduce the risk of overtraining and increase the efficiency of gym time.
- Improved Recovery: Adequate rest enhances overall muscle recovery and growth
Why This Can Work for You
Yates’s principles can be adapted by anyone looking to maximize their workout efficiency. Whether you’re an amateur or a seasoned bodybuilder, incorporating elements of high-intensity training can elevate your routine and help you achieve significant gains without spending hours in the gym.
My Experience with This Training Method
When I first tried out the Dorian Yates split, I was baffled at how it felt. I was doing such quick workouts relative to how long I had usually stayed in the gym, but my gains were through the roof. My bench press jumped almost 40 pounds in a single summer, which is ridiculous.
I tried my best to stick to the Yates way of training, meaning my working sets had me giving absolutely everything I had. I tracked every single workout, and whenever I got 8 reps on an exercise, I bumped the weight by 5 pounds the next time I did that exercise, and did it until I got 8 reps, and then repeated the cycle.
I worked out for about 45 minutes at a time and saw my strength rapidly increase. I gained a lotttt of size as well, and started to feel like a boulder. This was an extremely motivating time in the gym for me, and it made me question everything I thought I knew about weightlifting. I would ABSOLUTELY recommend this split to anyone looking to make huge gains, but only do it if you are willing to push yourself to the absolute limit every time you step in the gym.
Dorian Yates Nutrition
Yates’s diet was as disciplined as his workout regimen. To maintain his 280 pound weight, he ate over 4000 calories each day, with over 400g of protein and carbs, while minimizing fats. Let’s just call it like it is, and say that this is not normal, and we do not recommend it for you. Unless you are training as a competitive bodybuilder and know what you are doing, try to get around 1g of protein per pound of bodyweight each day, and aim for carbs making up 55-65% of your calorie intake.
Dorian also supplemented with whey protein, creatine, and branched-chain amino acids to support recovery and muscle growth. That being said, there were many more supplements in Dorian’s stack that you do not need to consume on a daily basis unless you want to be the next Mr. Olympia. Check out his website for DY products (not a paid ad!!).
Stick to protein supplements, creatine, BCAAs, and you will grow muscle and gain strength, while improving recovery. Drink lots of water as well!
Conclusion
Dorian Yates revolutionized bodybuilding with his High-Intensity Training (HIT) philosophy, demonstrating that maximum muscle gain can be achieved through focused, intense workouts rather than really time-consuming gym sessions.
His approach emphasizes quality over quantity, combining rigorous physical training with mental resilience. By adopting Yates’ techniques of training to failure, employing advanced lifting strategies, and prioritizing recovery, fitness enthusiasts can enhance their strength and physique efficiently.
I can attribute my love and passion for lifting to my discovery of Dorian Yates and his philosophies, so to me, he will always be one of the GOATs.
