Webinar with the Legendary: Dorian Yates Webinar with the Legendary: Dorian Yates

#1. What sort of rest period’s do you leave between each exercise?

I usually leave leg’s around 3-4 minutes, I basically wait till I can give 100% on the next set. As for my back I’ll leave that maybe 3 minutes and then biceps/triceps around 1 minute.

#2. Is Close-grip Bench-press the best movement for triceps?

No, I don’t see the point in doing Close-Grip Bench Press because your already doing a lot of pressing movements for the chest and shoulders. It doesn’t really isolate the triceps. I’d say Pushdowns, Lying extensions & French press are the best single exercises for triceps.

#3.  What age did you do your first competition.

I was 23 year’s old & I’d been training for about 18 months. I made a big impression on the judges, after the show they asked me to compete in the British team the next week! It was crazy…one weekend I was a novice, the next I was in the world championships!

#4. Whats the best exercises for back width & thickness.

The key exercises for me was the close-grip pull down & heavy rows with  dumbbell or barbell. You need to make sure your pulling right into your waist and getting a good squeeze. It’s not so much the exercise it’s the form, if your lat’s are lagging reduce all of your weight’s and try to really feel it & slowly build the weight up.

#5.  What would you say  the best exercise for each body-part is?

If they are an important exercise I do them but If I had to choose one I’d say – Heavy rowing for back, leg-press for legs, concentration curls for biceps, french press for triceps and decline bench for pecs.

#6.  What was your diet like in the Olympia day’s in the off-season?

There wasn’t much difference really. I still had 6 meals a day all very high protein – Egg whites, Oatmeal, Shakes, Chicken breast & rice, Steak & sweet potato but then obviously lowered calories during pre-contest.

#7. What do you know now that you wish you knew when you first started competing?

I’d probably say to take more care of my body & properly cycle the training a little more. Listen to my body’s signals when the muscle was tired.

#8. What was the hardest muscle to develop?

It would probably be a toss-up between pec’s & biceps. Genetically those areas are average for me so I had to really work on them. Not just on training hard but working out which exercise gave me the best results.

#9. Would you consider 6 day’s a week of training to be too much?

Yes I’d consider 6 day’s of training to be too much for most people. We all vary though but for the average population 6 is too much.

#10. My chest just doesn’t want to grow! Do you have any advice?

I started out with heavy bench-press &  read a fair bit by Arthur Jones who explains the movement of the bench press. I shifted to a shallow decline barbell press which really worked for me. I like using the barbell because I find heavy dumbbell’s very awkward to put down & a massive waste of energy. I then tend to finish with dumbbell fly’s for a nice stretch to finish the muscle off.

#11. How did you go about training your bicep’s as they were one of your hardest muscles to develop?

It was the same as my chest really, I had to experiment a little.  I started out with heavy Barbell curl’s, then dumbbell curl’s or cable curls. I then started to isolate the bicep’s with concentration curls first to pre-exhaust the bicep as I realized I had fairly strong fore-arms + shoulders & they were taking most of the load.

#12. Whats your opinion on Glutamine?

Glutamine is a really good supplement, it helps with recovery & gives a boost to your immune system. I’d advise 20g a day, some in the morning & some after training.

#13. What’s your opinion on Tribulus?

I’ve used it but it really depends on how active the plant was, a good brand will use ethical and good materials.

#14. When doing Lat-pull down’s & Bicep exercises my fore-arms are getting really pumped & hurt a lot, what can I do?

Remember it’s very important to keep your wrists straight when doing bicep or back movements, that way your not flexing your fore arm & causing fatigue, your just gripping.

#15. How often do you train smaller muscle groups e.g. calves/forearms?

Once every six day’s, there no special reason to train them any differently. As for my forearms I didn’t really need to train them as they grew quite well from other movements.

#16. What do you think about the smith-machine for decline bench?

I’m not a fan of the smith-machine for decline bench press. It’s an unnatural movement, when you lift you have no freedom & your forced to lift in a straight line which puts a lot of stress on joints & tendons.

#17. What are your thoughts on HITT training e.g. sprint’s for weight loss vs slow moderate cardio?

I never tried it when I was competing but I’ve read about it. It’s good in theory but I think it’s going to be very confusing for your body so I’d probably just stick with the old way of cardio – slow & moderate.

#18. Whats your opinion on squats, all the way down or parallel?

This is a tricky one, it really depends on the person’s frame & body structure – whats comfortable for them. You’ve got to listen to your own body!

#19. How long should a work-out last?

I’d recommend no more than 45 minutes.

#20.  Who is your favorite bodybuilder competeing in 2011?

I’d have to say Branch Warren – he doesn’t have the prettiest physique but he trains hard & pushes himself far beyond what anyone thought through hard-work which I respect.


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Part 2:
Dorian Yates Q&A Part 2

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