“The Shadow” advocates not overcomplicating your coaching.
Final up to date on July twenty fifth, 2024
Not all workout routines are equally efficient for constructing muscle. Effectiveness for hypertrophy is impacted by an train’s loading potential and resistance curve.
Six-time Mr. Olympia champ Dorian Yates shared his high 10 muscle-building workout routines in a video revealed on coach Charlie Johnson’s YouTube channel on July 17, 2024. These lifts are the cornerstone of his coaching philosophy and have been instrumental in his aggressive bodybuilding success.
Dorian Yates’ 10 Go-To Workout routines For Hypertrophy
Try the video beneath:
[Related: Dorian Yates: No Bodybuilder Today Can “Match Up” With ’90s Pros]
Legs
1. Leg Extension
Isometric workout routines are efficient for enhancing mind-muscle connection and maxing out muscle pumps, which may promote muscle stimulation and development (1). Give attention to absolutely extending the knees on the high of every rep for a pointy contraction.
2. Squats or Leg Press
Yates urged selecting between the typical barbell or Smith machine squat variations based mostly on private choice. The leg press could also be simpler than barbell again squats for focusing on the hamstrings, relying on the way it traces up with one’s construction. Use gradual, managed eccentrics to extend time below rigidity. (2)
3. Standing Calf Increase
Prioritize a full vary of movement over load for optimum gastrocnemius recruitment. After reaching mechanical failure (type breaking because of muscle fatigue), carry out lengthened partials to stimulate development. (3)
Again
4. Nautilus Pullover
Yates helped popularize the Nautilus pullover machine by his Olympia coaching movies. This train isn’t only for the lats. It additionally targets the serratus anterior, a muscle essential for shoulder stability and scapular motion.
[Related: The 10 Biggest Mass Monster Bodybuilders of the 1990s]
5. Lat Pulldown
Yates suggests selecting between rowing workout routines or lat pulldowns. Nonetheless, he recommends pulldowns in his 10-exercise listing. Experiment with completely different grips to finest goal the higher again. (For extra on why Yates thinks you must keep away from a large grip, head right here.)
Chest
6. Bench Press
This compound train targets the chest, anterior deltoids, and triceps. Give attention to feeling a deep stretch when reducing the bar to the chest.
7. Flyes
Yates advisable any flye that feels comfy whereas isolating the chest. Use them to pre-exhaust the chest at the start of a exercise so that you could really feel better muscle fiber recruitment throughout compound lifts just like the bench press without having to elevate tremendous heavy.
Shoulders
8. Dumbbell Lateral Increase
Yates advisable dumbbell lateral raises to bias the medial deltoids. He prefers dumbbells over the cables as he feels the previous affords a extra pure ROM.
Provoke the motion with the elbows. Give attention to isolating the medial delts and resist entice involvement. A standard cue is reaching throughout concentrics.
Arms
9. Focus Curl
Carry out focus curls seated or standing, relying on what feels extra comfy. Give attention to peak contraction on the high of every rep. Use three-second eccentrics.
10. Triceps Cable Pushdown
Preserve a slight ahead lean and preserve your elbows tight to your torso. This can assist higher isolate the triceps and stop the shoulders from taking over load.
Yates advisable starting every exercise with a one-minute cardio session to heat up. Observe with one or two warm-up units for every train earlier than performing a last set to muscle failure.
Two or three units on every train…could be sufficient stimulus to develop muscle mass.
Yates believes many lifters overcomplicate bodybuilding. He asserts these 10 workout routines carried out twice per week constantly ought to be efficient for hypertrophy.
References
- Hirono, T., Ikezoe, T., Taniguchi, M., Tanaka, H., Saeki, J., Yagi, M., Umehara, J., & Ichihashi, N. (2022). Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Coaching. Journal of energy and conditioning analysis, 36(2), 359–364. https://doi.org/10.1519/JSC.0000000000003478
- Burd NA, Andrews RJ, West DW, et al. Muscle time below rigidity throughout resistance train stimulates differential muscle protein sub-fractional artificial responses in males. J Physiol. 2012;590(2):351-362. doi:10.1113/jphysiol.2011.221200
- Kassiano, W., Costa, B., Kunevaliki, G., Soares, D., Zacarias, G., Manske, I., Takaki, Y., Ruggiero, M. F., Stavinski, N., Francsuel, J., Tricoli, I., Carneiro, M. A. S., & Cyrino, E. S. (2023). Larger Gastrocnemius Muscle Hypertrophy After Partial Vary of Movement Coaching Carried out at Lengthy Muscle Lengths. Journal of energy and conditioning analysis, 37(9), 1746–1753. https://doi.org/10.1519/JSC.0000000000004460
Featured picture: @thedorianyates on Instagram