Dorian Yates is a former British professional bodybuilder who has a record of winning Mr. Olympia for six consecutive years from 1992 to 1997.

Named together with legends such as Arnold Schwarzenegger and Lee Haney, Yates has a belt of 15 large contests winning.

Below in this article, we will discuss diet, exercise, Dorian Yates supplements, and more.

Current statistics

Height: 78 m (5 ’10 “)

Weight: 265-282 LBS in the contest, 290-309 lbs in Offseason

Age: 57 years old

Birthday: April 19, 1962

Owner: Nutrition DY

Birthplace: Walmley, Kingdom City of Sutton Coldfield, England

Award: TN. Olympia (1992-1997)

Practice principle

Dorian Yates was strongly influenced by the Mike Mentzer hit training method and began to follow him from the initial period in bodybuilding.

The training philosophy involves doing different exercises for each part of the body with the maximum intensity for only one set to failure, not including the heating set.

Dorian Yates’ practice routine

Yates followed four-day work solving and suggested moderate cardio must be done 2-3 times a week for 20-25 minutes on non-training days.

He stressed that cardio should not be done immediately after training because this did this reducing muscle profits.

This is the Dorian Yates training routine:

Monday: shoulders, triceps, and abs

In this routine, Yates do 9 exercises, usually with a few sets of heating, and then a set of work.This Dorian Yates Shoulder, Triceps and ABS Routine:

1. Smith Machine Press Shoulder (2 sets of heating, 10-12 reps, & 1 set of work, 8-10 repetitions)

2. Lateral dumbbell rises (2 sets of heating, 10-12 reps, & 1 set of work, 8-10 repetitions)

3. One arm of lateral cable rises (1 set of heating, 10-12 reps, & 1 set of work, 8-10 rep)

4. Dumbbell shrugs (1 warm set, 10-12 reps, & 1 set of work, 8-10 rep)

5. Cable press down (2 sets of heating, 10-12 reps, & 1 set of work, 8-10 repetitions)

6. lying down extension triceps ez-bar (1 warm set, 10-12 reps, & 1 set of work, 6-8 repetition)

7. Chairs Roam Sit-up (1 Set, 20 Repetition)

8. Crunches (1 set, 20 repetitions)

9. Reverse Crunch (1 Set, 20 Reps)

Tuesday: back

On Tuesday, Yates targeted his back. There are 7 different exercises in the re-yates routine.

This is Dorian Yates back routine:

1. Dumbbell pullover (2 sets of heating, 10-12 reps, & 1 set of work, 8-10 repetitions)

2. Padldown Hammer (2 sets of heating, 10-12 reps, & 1 set of work, 8-10 repetitions)

3. Reverse-grip hammer pulldowns (1 heating set, 10-12 reps, & 1 set of work, 8-10 rep)

4. Row of one arm dumbbel (1 set of heating, 10-12 reps, & 1 set of work, 8-10 rep)

5. wide-grip sitting line cable (1 set of heating, 10-12 reps, & 1 set of work, 8-10 rep)

6. Barbell deadlift (1 warm set, 10-12 Repsi, & 1 set of work, 8-10 rep)

7. HyperExtension (1 set of work, 8-10 reps)

Wednesday: rest

On Wednesday, Dorian Yates rested from the practice.

Thursday: chest, biceps, and abs

On Thursday, Yates hit his chest, biceps, and ABS routine for 9 exercises.

This Dorian Yates Chest, Biceps and ABS Routine:

1. Tend Barbell Bench Press (2 sets of heating, 10-12 Repsi, & 1 set of work, 8-10 Repsi)

2. Press machine machine (2 sets of heating, 10-12 reps, & 1 set of work, 8-10 repetitions)

3. Press bench press (2 sets of heating, 10-12 reps, & 1 set of work, 8-10 repetitions)

4. Leaning Dumbbell Flys (45 degrees) (2 sets of heating, 10-12 reps, & 1 set of work, 8-10 repetitions)

5. Flat bench Dumbbell Flys (2 sets of heating, 10-12 reps, & 1 set of work, 8-10 repetitions)

6. Crossover cable (2 sets of heating, 10-12 reps, & 1 set of work, 8-10 repetitions)

7. Condon dumbbell biceps curl (2 sets of heating, 10-12 reps, & 1 set of work, 8-10 repetitions)

8. Stand EZ bar biceps curl (2 sets of heating, 10-12 reps, & 1 set of work, 8-10 repetitions)

9. Curl Preach Machine (1 Warm Set, 10-12 Repsi, & 1 Set of Work, 8-10 Rep)

Friday: rest

On Friday, it’s time to rest again to recover.

Saturday: foot

On Wednesday, Yates did the foot routine, focused 8 main exercises. Each set between 10-15 reps.

This is the Dorian Yates routine legs:

1. foot extension (2 sets of heating, 12-14 reps, & 1 set of work, 10-12 reps)

2. Press feet (2 sets of heating, 12-14 repetitions, & 1 set of work, 10-12 Repsi)

3. Squat hack (2 sets of heating, 12-14 repetitions, & 1 set of work, 10-12 reps)

4. Hamstring curl seating (2 sets of heating, 12-14 reps, & 1 set of work, 10-12 reps)

5. Break 5 minutes

6. Rigid legged deadlift (1 set of heating, 10-12 reps, & 1 set of work, 10-12 reps)

7. Calf Press (3 set breaks to failure)

8. Sit Calf Up (1 set of heating, 10-12 reps, & 1 set of work, 6-8 repetitions)

Sunday: rest

On Sunday it’s time to rest, again.

DIET DORIAN YATES

Dorian Yates follows the food plan that has a perfect protein and carbohydrate balance. He believed that his diet had experienced many improvements since the bulk food he had eaten during the days of competition, especially during 1987-88.

This diet Dorian Yates:

Eat 1:
Porridge prepared with a cup of oatmeal
10 egg white
1 spoon protein powder

Eat 2:
Shake protein.

Eat 3:
Two chicken breast
Green vegetable
Rice / Potatoes

Eat 4:
Shake protein.

Eat 5:
12 oz filet mignon
Green vegetable
Potatoes / rice.

Eat 6:
Porridge cooked with half a cup of oatmeal
Six egg white

Supplements & Recommendations

Dorian Yates uses the following supplement to help trigger the increase:

• Glutamine.
• BCAA’s.
• Shake protein.
• Pre-exercise.
• Multivitamins.

While we don’t know the brand exactly Doria Yates supplements use, we have several recommendations based on what they take. This is the top choice of each category, shown on our ranking supplement list:

Summary

Dorian Yates has won Mr. Olympia 6 times and he has adopted a high-intensity training or intensity method that emphasizes fewer reps and maximum efforts.

What do you think about the practice and diet Dorian Yates? Leave a comment below.