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Old 12-13-2014, 07:07 AM
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Default Mr. Olympia Workouts: Dorian Yates

The 6 time Mr. Olympia winner (1992-1997) owes much of his success to the HIIT training method, originated with Mike Mentzer, which maintains maximum muscle stimulation through high intensity training rather than long duration workouts. He believes in lifting intelligently – using your time efficiently with negative movement as the most important part of the rep.

I have always respected Dorian for his focus and consistency as a competitor. Here is some insight into Dorian’s training routine.

Day 1: Shoulders, Triceps, Abs

Day 2: Back

Day 3: Off

Day 4: Chest, Biceps, Abs

Day 5: Off

Day 6: Quads, Hamstrings, Calves

Day 7: Off



Day 1: Shoulders, Triceps, Abs

Seated Laterals – 1ื12 warmup set, 1ื8-10
One-arm Cable Laterals – 1ื20 warmup set, 1ื8-10
Dumbbell Shrugs – 1ื12 warmup set, 1ื10-12

Triceps Pushdown – 1ื15 warmup set, 1ื12 warmup set, 1ื8-10
Lying EZ-curl Barbell Extensions – 1ื12 warmup set, 1ื8-10
Ab Plate Twist – 2ื20
Cable Crunch – 2ื25

Day 2: Back

Barbell Rows – 1ื12 warmup set, 1ื8-10
Hammer Strength One-arm Rows – 1ื8-10
Cable Rows (overhand grip) – 1ื8-10
Hammer Strength Rear-delt Machine – 1ื8-10
Bent-over Dumbell Raises – 1ื8-10
Hyperextensions – 1ื10-12
Deadlifts – 1ื8 warmup, 1ื8

Day 3: Off

Day 4: Chest, Biceps, Abs


Incline Barbell Press – 1ื12 warmup set, 1ื8 warmup set, 1ื8
Hammer Strength Seated Bench Press – 1ื10 warmup set, 1ื6-8
Incline Dumbbell Flys – 1ื10 warmup set, 1ื8
Cable Crossovers – 1ื10-12

Incline Dumbbell Curls – 1ื10 warmup set, 1ื6-8
EZ-curl Dumbbell Curls – 1ื10 warmup set, 1ื6-8
Nautilus Curls – 1ื10 warmup set, 1ื6-8

Ab Plate Twist – 2ื20
Cable Crunch – 2ื25

Day 5: Off

Day 6: Quads, Hamstrings, Calves


Leg Extensions – 1ื15 warmup set, 1ื12 warmup set, 1ื10-12
Leg Press – 1ื12 warmup set, 1ื12 warmup set, 1ื10-12
Hack Squats – 1ื12 warmup set, 1ื10-12
Lying Leg Curls – 1ื10-12 warmup set, 1ื10-12
Stiff-legged Deadlifts – 1ื8-10
Single-leg Curls – 1ื8-10
Standing Calf Raises – 1ื10-12 warmup set, 1ื10-12
Seated Calf Raises – 1ื8-10

Day 7: Off

Dorian’s Secret: Be flexible with REST. Take an extra day off if you need it.
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Old 12-13-2014, 05:47 PM
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It seems like he only does the warm-up set then one working set? Is that accurate or am I misreading something.
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Old 12-13-2014, 07:29 PM
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Quote:
Originally Posted by paige View Post
It seems like he only does the warm-up set then one working set? Is that accurate or am I misreading something.
No you're not misreading it, that's how he trained
One set all out
His warm up sets where also heavy, he didn't warm up with with small weights like most do.

Why do you think high volume builds muscle?
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Last edited by Cornish_Celt; 12-16-2014 at 03:21 PM.
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Old 12-15-2014, 08:17 AM
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i have done blood and guts and liked it
but really need something different in you to go how dorian does on that working set its brutal but when do it myself never felt like done it justice
a training partner would help get you to push more as need to go beyond failure and more
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Old 12-15-2014, 02:03 PM
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Yeah, I don't have a training partner so I can do a true all out set without being stuck under some weight!
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Old 12-15-2014, 03:39 PM
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I completely agree with andy. Whenever I've tried to train this way I just can't push the all out set enough to feel I've done it justice. Whether its a mental thing or not it just doesn't work for me.

I don't even think that having a partner would help. No Sandow for me I'm afraid. Not in this lifetime anyway. Thank God I love working out though!
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Old 12-15-2014, 05:46 PM
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you need a strong spotter, you have to do negatives and negative failure
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