Mr. Olympia Workouts: Dorian Yates - Steroids Source Talk

Cornish_Celt · #1 (**permalink**) 12-13-2014, 08:07 AM

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

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

Day 2: Back

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

Day 3: Off

Day 4: Chest, Biceps, Abs

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

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

Ab Plate Twist – 2×20
Cable Crunch – 2×25

Day 5: Off

Day 6: Quads, Hamstrings, Calves

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

Day 7: Off

Dorian’s Secret: Be flexible with REST. Take an extra day off if you need it.

paige · #2 (**permalink**) 12-13-2014, 06:47 PM

It seems like he only does the warm-up set then one working set? Is that accurate or am I misreading something.

Cornish_Celt · #3 (**permalink**) 12-13-2014, 08:29 PM

Quote:

Originally Posted by paige

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.

https://www.hypermuscles.com/f69/why...046/#post39175

andyebs · #4 (**permalink**) 12-15-2014, 09:17 AM

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

paige · #5 (**permalink**) 12-15-2014, 03:03 PM

Yeah, I don't have a training partner so I can do a true all out set without being stuck under some weight!

stillgoingstron · #6 (**permalink**) 12-15-2014, 04:39 PM

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!

Cornish_Celt · #7 (**permalink**) 12-15-2014, 06:46 PM

you need a strong spotter, you have to do negatives and negative failure