Dorian Yates

Anthropometric Data

• Height: 178 cm
• Competition Weight: 121 kg, Off-season Weight: 131 kg
• Bicep Size: 54 cm
• Thigh Size: 81 cm
• Chest Circumference: 148 cm
• Waist Size: 86 cm
• Calf Size: 56 cm

Biography

The full name of the bodybuilder is Dorian Andrew Mientjez Yates. He was born on April 19, 1962, in the small village of Staffordshire, near the city of Birmingham, England. Dorian’s mother was a horse riding instructor, and his father passed away from heart disease when Dorian was 13 years old, at the age of 42. A year later, the family moved to Birmingham, where his mother met a man, but unfortunately, he died before they could marry. After this emotional shock, his mother returned to Staffordshire, while Dorian stayed in Birmingham for 16 years. During this time, Dorian worked various jobs to pay the bills. He became a skinhead, dressed accordingly, and always had a shaved head. At one point, he even worked in a slaughterhouse to make ends meet.

This period of his life also saw him sent to the Wotton Youth Detention Center at the age of 19 for six months for participating in mass riots. In the UK, individuals under 21 are considered youth, hence his placement in the youth center.

In the detention center, he started engaging in sports, which was one of the few unrestricted activities. Thanks to his strength and adaptability, he earned respect. While in custody, Dorian often contemplated his future. He had limited options: either straighten out or spend his life in and out of prison. Understanding this, he chose the former and promised himself to become a law-abiding citizen.

This turned out to be a wise decision. Eventually, he found a gym in a basement and signed up. The gym had decent equipment for that time. Training on his own, he competed at 21 and won the 1986 British Championship in the 100+ category, weighing a dry muscle mass of 100 kg, an impressive feat. In 1987, he acquired his own gym but also suffered a thigh muscle injury. Despite such setbacks, he quickly returned to training, aiming to regain his form and lost weight, driven by his promise to himself.

In 1990, Dorian traveled to New York and participated in the “Night of Champions” tournament, where he placed second, behind Mohammed Benaziza, a well-known figure in the sport. This earned him a PRO card, allowing participation in professional competitions. In 1991, he competed in “Mr. Olympia,” securing second place behind the eight-time winner, Lee Haney. Despite this, Dorian remained focused on winning, considering second place a significant achievement for his first participation. The following year, he achieved his goal by winning “Mr. Olympia,” showcasing his extraordinary talent.

In 1997, he competed again in “Mr. Olympia,” despite injuring his triceps three weeks prior. Despite severe strain, he continued his preparation and won first place. However, the seriousness of his injury led to his retirement from sports. Over his competitive career, he claimed 15 first places and 2 second places, highlighting his exceptional capabilities.

Dorian Yates earned two nicknames from his fans: “The Shadow,” coined by British publication editor Peter McGough in 1988, and “The Birmingham Lion,” a nod to his hometown.

In 1991, Dorian married and had a daughter, Tania, and a son, Lewis. The family lived in Sutton Coldfield, but eventually, he divorced. Currently, he trains his son Lewis, who follows in his father’s footsteps, influenced positively by his example. Many children follow their parents’ paths, and sports are no exception.

Main Achievements

Dorian Yates is considered one of the most renowned and decorated bodybuilders in the world. He won the prestigious “Mr. Olympia” title six consecutive times from 1992 to 1997. He participated in 17 professional-level competitions, losing only twice, both early in his career. This happened in 1990 at the “Night of Champions” tournament, where he was defeated by the well-known Mohammed Benaziza at the time. The following year, he secured first place. His other second-place finish was at his first “Mr. Olympia” in 1991, where he lost only to Lee Haney. From 1992 onwards, no one could compete with him, and he remained undefeated until 1997. He participated in and won several Grand Prix tournaments in Spain, Germany, and England. In 1998, he topped the IFBB professional men’s ranking, although 1997 marked his final competitive year in bodybuilding. Many are unaware that his victories were largely due to his mentor, Mike Mentzer, who developed a unique training methodology for bodybuilders.

Dorian Yates’ Training System

Each exercise is performed in one working set, preceded by a couple of warm-up sets with lighter weights. Warm-up is essential to prepare the muscles for more significant loads. Dorian avoided unnecessary heavy sets, adhering to the training philosophy of Mike Mentzer, his coach.

All movement phases are executed at a slow pace. Proper execution of exercises is crucial, especially when dealing with heavy weights. Ignoring proper technique can lead to injuries, which Dorian himself experienced frequently.

Dorian Yates performs split routines when his muscles are fully recovered, allowing for more rest time. Additionally, maintaining a healthy body and mind is essential. If one’s condition is not conducive to training, it is better to reschedule rather than cancel the workout entirely.

Recommendations for Beginners from Dorian Yates

For optimal results, it is essential to gradually increase the weight in each workout, as muscles grow in response to each load. Increase the weight incrementally and cautiously, always maintaining proper technique. Some exercises, especially those targeting smaller muscle groups, do not require significant weight increases.

The optimal weight is one that allows you to perform 6 to 8 repetitions with perfect form. Adjusting the weight beyond this range will not yield the desired effect and may even harm your health.

Avoid reinventing the wheel, as there are basic, proven exercises that are highly effective. Some beginners, relying on dubious sources of information, start experimenting with untested movements. This often leads to poor outcomes, causing athletes to quit the sport in frustration without achieving any results. Instead, focus on performing fundamental exercises with precision and intelligence, which will ultimately lead to the desired outcomes.

Never work with excessively heavy weights, as this can hinder the development of good coordination and proper execution of the exercises.

Dorian Yates’ Workout Program (1995-1997)

Split

• Day 1: Shoulders, Traps, Triceps, Abs
• Day 2: Back, Rear Delts
• Day 3: Rest
• Day 4: Chest, Biceps, Abs
• Day 5: Quads, Hamstrings, Calves
• Day 6: Rest

Day 1 Workout

Warm-Up: 10 minutes on a stationary bike, followed by stretching all the muscle groups that will be trained today (same warm-up before all workouts).

1. Smith Machine Shoulder Press:
   • 1 set of 15 reps (54 kg)
   • 1 set of 12 reps (108 kg)
   • 1 set of 8-10 reps (153 kg)
2. Seated Side Lateral Raise:
   • 1 set of 12 reps (2×35 kg)
   • 1 set of 8-10 reps (2×32 kg)
3. Cable Side Lateral Raise:
   • 1 set of 20 reps (16 kg)
   • 1 set of 8-10 reps (32 kg)
4. Dumbbell Shrugs:
   • 1 set of 12 reps (2×63 kg)
   • 1 set of 10-12 reps (2×83 kg)
5. Cable Triceps Pushdown:
   • 1 set of 15 reps (36 kg)
   • 1 set of 12 reps (60 kg)
   • 1 set of 8-10 reps (80 kg)
6. Lying French Press with EZ Bar:
   • 1 set of 12 reps (45 kg)
   • 1 set of 8-10 reps (64 kg)
7. One-Arm Cable Triceps Extension:
   • 1 set of 8-10 reps (32 kg)
   • or Nautilus Machine One-Arm Triceps Extension: 1 set of 8-10 reps (maximum weight)
8. Crunches:
   • 3 sets of 20-25 reps
9. Reverse Crunches:
   • 3 sets of 12-15 reps

Note: The first set with a lighter weight serves as a warm-up.

Day 2 Workout

1. Hammer Strength Row:
   • 1 set of 15 reps (60 kg)
2. Vertical Block Row:
   • 1 set of 12 reps (100 kg)
   • 1 set of 8-10 reps (128 kg)
   • or Nautilus Pullover:
     • 1 set of 15 reps (100 kg)
     • 1 set of 12 reps (144 kg)
     • 1 set of 8-10 reps (198 kg)
3. Bent-Over Barbell Rows:
   • 1 set of 12 reps (128 kg)
   • 1 set of 8-10 reps (169 kg)
4. One-Arm Hammer Strength Row:
   • 1 set of 8-10 reps (110 kg)
5. Seated Cable Row:
   • 1 set of 8-10 reps (maximum weight)
6. Hammer Strength Rear Delts:
   • 1 set of 8-10 reps (2×25 kg)
7. Bent-Over Dumbbell Lateral Raise:
   • 1 set of 8-10 reps (2×43 kg)
8. Hyperextension:
   • 1 set of 8 reps (body weight + 140 kg)
9. Deadlift:
   • 1 set of 8 reps (182 kg)

Day 4 Workout

1. Incline Barbell Bench Press:
   • 1 set of 12 reps (60 kg)
   • 1 set of 10 reps (100 kg)
   • 1 set of 8 reps (140 kg)
   • 1 set of 8 reps (191 kg)
2. Seated Hammer Strength Press:
   • 1 set of 10 reps (100 kg)
3. Flat Barbell Bench Press:
   • 1 set of 10 reps (100 kg)
   • 1 set of 6-8 reps (158 kg)
4. Incline Dumbbell Flyes:
   • 1 set of 10 reps (2×34 kg)
   • 1 set of 8 reps (2×50 kg)
5. Cable Crossovers:
   • 1 set of 10-12 reps (2×40 kg)
6. Incline Dumbbell Curl:
   • 1 set of 10 reps (2×23 kg)
   • 1 set of 6-8 reps (2×32 kg)
7. EZ Bar Curl:
   • 1 set of 10 reps (45 kg)
   • 1 set of 6-8 reps (63 kg)
8. Nautilus Machine Curl:
   • 1 set of 6-8 reps (54 kg)
9. Crunches:
   • 3 sets of 20-25 reps
10. Reverse Crunches:
    • 3 sets of 12-15 reps

Day 5 Workout

1. Leg Extensions:
   • 1 set of 15 reps (60 kg)
   • 1 set of 12 reps (90 kg)
   • 1 set of 10-12 reps (122 kg)
2. Leg Press:
   • 1 set of 12 reps (347 kg)
   • 1 set of 12 reps (470 kg)
   • 1 set of 10-12 reps (570 kg)
3. Hack Squats:
   • 1 set of 12 reps (198 kg)
   • 1 set of 8-10 reps (297 kg)
4. Lying Leg Curl:
   • 1 set of 8-10 reps (59 kg)
   • 1 set of 8-10 reps (81 kg)
5. Single-Leg Curl:
   • 1 set of 8-10 reps (23 kg)
6. Standing Calf Raise:
   • 1 set of 10-12 reps (405 kg)
   • 1 set of 10-12 reps (585 kg)
7. Seated Calf Raise:
   • 1 set of 10-12 reps (112 kg)