Yats is one of the most memorable owners of the Eugene Sandov statuette, which is awarded to outstanding bodybuilders. He went to this for a long time, worked hard and eventually developed an ideal exercise system that helped him achieve excellent results. And now everyone can begin to train Dorian Yats to build muscle and become an excellent athlete.
Biography and physical data
Yates was born on April 19, 1962 in the small English village of Staffordshire. When the boy was 13 years old, his father died, and a year later his mother again fell in love with one man, and the family moved to Birmingham. But this new love did not bring happiness to the woman, as her chosen one died right before the wedding, which undermined the mental health of Dorian's mother. After that, the boy had to take care of himself and his mother, which he did, working on many works and even hunting for robbery, for which he ended up in a correctional center at age 19. It was there that he began to play sports, and eventually realized that bodybuilding is his calling. From this began the history of the training of Dorian Yates, who is now one of the most titled bodybuilders in the world. His achievements include hundreds of victories in the most prestigious competitions, and in the prestigious tournament "Mr. Olympia" he was able to become a winner as many as 6 times in a row, which is considered a real record.
The first 2 years of training Dorian Yats
To date, Dorian’s competitive weight is 121 kg, his bicep is 54 cm, his hips are 81 cm, his legs are 56 cm, his waist is 86 cm, and his chest is 148 cm. These are truly amazing results, which the bodybuilder was walking very long. It all started with the fact that the guy went to the bookstore and acquired many books, from the pages of which he learned about the basics of bodybuilding. He studied a huge number of different methods of gaining muscle mass and training, and as a result, the most impressed future champion was the Mentzer method, working on the principle of maximum load. Then he began to work on the split system, pumping one muscle group in one workout and another muscle in the second, giving the muscles two whole days to recover. And in the end, he developed his own methodology for working on himself, calling it the training program of Dorian Yates. According to this system, he trained each muscle group about three times in a two-week cycle, so that it received the optimal load and could fully recover to new classes.
Proper nutrition
Before you begin to engage in the Dorian Yats weight training program, you should learn to eat right. According to the recommendations of a bodybuilder, in order to become an excellent bodybuilder and gain weight in the muscles, you should eat on a balanced diet, gradually raising the daily calorie content. Initially, it should be about 3000-3500 calories per day, and over time it will need to be raised to 4000-4500 calories. But it’s even more important to observe the daily norm of BJU, trying to ensure that the amount of carbohydrates in food is 55% per day, protein - 30%, and fat - 15%. There is 5-7 times a day, focusing on the fact that one meal must necessarily include drinking a protein shake.
Dorian Yates Training Program Concept
The bodybuilder considers its simplicity to be the main principle of his program. He believes that to succeed you should not chase fashion, try to exert excessive efforts or train at the limit of possibilities. On the contrary, you only need to perform basic exercises, after which the muscles need to be given 48-72 hours to recover. Each exercise should be performed in only one working approach, but as long as possible so that the muscles fully feel tension. Moreover, the training should be very slow, and the technique should be perfected to a shine. Each exercise should begin with a warm-up with a small weight, which should prepare the muscles for hard work.
Tips for Beginners
In the reviews, experienced athletes give recommendations to those who have just started to engage in bodybuilding.
A beginner should remember a few simple rules of the training system of Dorian Yats, which will allow him to gain weight faster and achieve success in this field:
- Weight should be increased at each workout, as with each exercise the muscles become slightly larger.
- Weight gain should be gradual and small, but constant.
- The optimal load is considered to be one that allows you to perform 6-8 repetitions of the exercise with the perfect technique.
- You should train very slowly, carefully working out each movement.
- If you experience fatigue or health problems, it is best to give up your workout that day and give yourself a break.
- In no case should one step back from the split system, which prescribes the division of the body muscles into two groups and the alternate pumping of one or the other with a two-day recovery interval.
The benefits of relaxation
The most important aspect of Dorian Yats training is muscle recovery. The reviews of those who have mastered the technique confirm the need for sufficient rest.
Dorian himself is after he saw corns and roughened skin of the hands that appear after training. After all, as the skin wears out from working with iron, the same thing happens with muscles, which with an excess of training do not become stronger at all.
Athletes say that when processing, a bodybuilder only becomes weaker, gets tired faster, and he may develop symptoms such as poor appetite and sleep, headache, irritability, fatigue, heaviness and body aches, nausea and joint pain. Therefore, if an athlete notices at least a couple of these symptoms, he should urgently rest. During the rest, his well-being and health will return to normal, strength will appear, due to which later on in the training it will be possible to give all your best and get the desired results, which is much better than practicing half-strength without any sense.
Bans in bodybuilding
In order for the work of the bodybuilder to be successful, during the exercise in the training of Dorian Yats for the mass, you need to remember several prohibitions:
- You can not train with the same load: both weight and intensity of work should always be increased, however, gradually.
- It is not recommended to work at full strength, so if you feel that you can easily repeat the exercise at least 15 times, then the weight is chosen incorrectly and you need to change it so that the last repetition of 6-8 is given with great difficulty.
- You should not invent your own training methods - you need to follow the existing rules of working on yourself to gain mass.
- You can not train only one muscle or muscle group, otherwise it will lead to imbalance in the physiological system of a bodybuilder.
- It is not recommended to work only on blocks or simulators, since such loads should make up only about 30% of the workout as a whole.
- It is impossible to master all bodybuilding skills in a couple of weeks - they need to study, read special literature, gradually increase their level from the initial (year of work) to the elite (more than 5 years of work).
Six day program
The training of Dorian Yats itself involves a six-day repetitive program, thanks to which you can pump up the whole body and get the desired result:
- On the first day you should work on your deltas, trapezes, abs and triceps.
- On the second day, you need to actively train your back deltas and back.
- The third day should be devoted to rest without any training. The maximum that can be done is to do morning exercises.
- On the fourth day, you need to work with your abs, biceps and chest.
- On the fifth day, you should train and pump up your legs, hips and lower leg.
- On the sixth day, it is worth taking a good rest from training, so that the next day again begin the repetition of the entire six-day cycle.
First training day
On the first working day, Dorian Yates exercises his hands, thanks to which triceps and deltas are pumped. To do this, he recommends alternately raising the right and left arm with weight, and then raising both arms with dumbbells to the sides. After that, you will need to sit on the block simulator to perform the bench press so that both hands are below. It is carried out both direct and reverse grip.
Next, train your trapeze, performing shrugs with a barbell, grabbing the bar with a direct grip. To do the exercise, you need to put your feet shoulder width apart, bend them slightly at the knees, straighten your arms, and bend your back slightly in the lower back. And then you will need to pull the shoulders up while breathing in, and on the exhale - lower them down.
To train the press, in turn, you will need to perform simple twisting and reverse. The first type of exercise involves the usual swing of the abs, when the athlete simply lies on his back, and then lifts the torso. Whereas the reverse twisting involves lifting the athlete’s even legs up from a prone position.
Second training day
To train the back, Dorian Yates suggests using the Hammer exercise machine. It will be possible to work out all the zones on it, changing only the positions of the hands, since a reverse grip will allow pumping the bottom of the broadest muscles, the straight one - the top of the large muscles, and the neutral position of the hands will focus the load on the center of the back. The main thing is to work with your torso resting on the back of the simulator, keep your back level, bring your shoulder blades together, and keep the body motionless throughout the exercise.
The back deltas, in turn, can be well trained by pulling the dumbbells in an inclined position, for which the body will need to be tilted so that it is completely parallel to the floor, with one hand leaning on the bench, and in the second take the load with the palm of your hand backward. Having taken the starting position, we take a breath and pull the dumbbell up and away from us so that the angle between the forearm and the shoulder is 90 °, and on the exhale we lower the load down. Then, after 6-8 sets, the hand will need to be changed.
Fourth training day
Among the exercises of Dorian Yats for biceps, it is worth highlighting the alternate lifting of dumbbells from a sitting position on an inclined bench and the bench press from a lying position. It will also be useful for this muscle to perform alternate bending of the arms with dumbbells and lifting the EZ-bar from a standing position.
The pectoral muscles, in turn, can be pumped when performing exercises with the breeding of dumbbells lying down. To do this, you will need to lie on a horizontal bench, put your feet on the floor, bend your back slightly in the lower back, and firmly press your shoulders, buttocks and back of the head to the bench. Next, we lift our arms with a load above the chest, bending them slightly at the elbows, when we inhale we part them to the sides, giving the muscles a good stretch, and when we exhale, we return them to the opposite position. It is also recommended to perform the exercise in a crossover to train the pectoral muscles, although it is better to work on this simulator for more experienced athletes who have already gained a basic mass for the muscles.
For training the press, it is again recommended to perform forward and reverse twisting. Such an exercise is desirable to do in three approaches, approximately 15 times.
Fifth training day
For leg training, Dorian Yates advises performing leg extension in the simulator, bench press with two lower limbs and bending the legs on the simulator from a prone position. He also recommends making lifts on socks, for which you should stand on the platform so that the heels hang from it, hold the support with your hands, straighten your back and look in front of you. Then you need to lower the heels so as to feel the tension in the legs, then on the inhale we rise to the socks as high as possible, and on the exhale we return to the starting position.
And of course, you will definitely need to do hack squats that pump your hips, buttocks and hamstrings well. To complete the exercise, you will need to sit down at the simulator, lean against the back, put your shoulders under the shoulder pads, put your feet shoulder width apart and slightly bend the lower back. Then we straighten the legs, and on inspiration we lower the platform down, bending the knees until a 90 ° angle forms between the calves and the upper part of the leg, after which we exhale and return to the starting position.
In the reviews, the athletes say that if you strictly adhere to all the rules and recommendations, you can achieve impressive results.