Dorian Yates – Delts

Do not pursue the big weights. This is a very common mistake. Heavy weights are needed for the large muscle groups – chest, back and legs. Delts need an optimal load. Too heavy weight can only halt the growth of small muscles and lead to stagnation.

First you need to strengthen the ligaments and gradually achieve even a small but steady increase of shoulders. But then begins a powerful and constant pumping.

With each exercise should be reached maximum intensity in the strict technique. It’s really very simple way, but it works!

Training begins with a light Standing Barbell Shoulder Press. This is a basic exercise makes the blood flow to all muscles of the shoulder girdle at once.

The first exercise in the deltoids workout is Seated Dumbbell Press. The optimal way to perform this exercise is to sit on the bench with a vertical backrest. In this case, you will not need to keep a balance; you can take heavier dumbbells and concentrate fully on what you are doing. The movement should be done very slowly and skillfully. The first two approaches as a warm up with light weight, and then change to heavy dumbbells for 8-10 rep.

The second exercise is Alternate Dumbbell Front Raise – for the front deltoids. Despite the fact that they get a good load when performing Barbell Bench Press, it will be good to give them extra attention.

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Dorian Yates Workout Routines

“Dorian Yates ushered in the era of the mass monsters in the ’90s.” – various journalists

I never set out to redefine the standards for muscle mass and density over the course of my six-year reign as Mr. Olympia. To me, bodybuilding was all about creating the best-developed physique I possibly could, and along the way I suppose I did help to ‘usher in’ a new era in the early to mid-’90s. Prior to that, it was unheard of for bodybuilders to compete at over 250 pounds in peak condition. Just a few short years after I did that at the 1993 Mr. Olympia, the mental barrier had been knocked down and there were no shortage of pros tipping the scales above that previously ‘unattainable’ mark.
My training style was unorthodox, borrowing heavily from the influences of men like Arthur Jones and Mike Mentzer and lower in both frequency and volume from what just about every other bodybuilder at the time was doing. But once people saw the results I was achieving, interest in my ‘Blood and Guts’ style grew exponentially. My training video and book of the same name were quite successful, and many thousands of bodybuilders used my methods with success. There was nothing overly radical about the ideas of training briefly with high-intensity and allowing for proper rest and recovery, but most bodybuilders had gotten caught up in the typical ‘more is better’ mentality and it was holding many back from making the mass gains they were truly capable of.
This month, I will outline the principles I successfully employed to become the largest Mr. Olympia champion the world had ever seen up to that point in the history of the sport.

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Dorian’s diet

“No, they’re not packed with protein, but veggies are a still a bodybuilder’s best friend.”

Written by Dorian Yates

To maximize mass gains the basic rule of thumb is to take in protein throughout the day at two-hour intervals, and that time-released plan includes the preworkout meal. I generally train in the late morning, and I have a meal replacement powder — high in protein, amino acids and minerals with only a small amount of carbs — about 90 minutes prior to my session. If you plan to eat two hours before training, it’s fine to opt for a balanced meal of chicken breasts (protein), rice or potatoes (starchy carbs) and green vegetables (complex carbs).

Immediately after training, I slam down a simple-carb drink to raise insulin levels, force the carbs and amino acids back into the muscle and to restore glycogen levels. This recovery-drink supplement should be 75% simple sugars and 25% quick-to-digest proteins, an ideal postworkout carb-to-protein ratio to spur recovery.

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