ArmsBackBulkingCardioChestCuttingLegsNutritionOvertrainingShoulderTrainingTraining Routines 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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Julian Matthews

Julian Matthews

Born and raised in the valley of the Clearwater forest in rural, Julian was involved in fitness from a young age. Mountaineering, running, and climbing were a part of everyday life in the Clearwater forest. This routine of exercise resulted in Julian experimenting in martial arts as a teen, whilst also joining a local powerlifting focused gym. Julian followed a career in fitness, and became a qualified personal trainer in his late teens. Once in college he turned his hand at the corporate aspect of fitness, taking a management position at a large local gym. During that time he became a co-founding member of the Lehi Brazilian Jiu Jitsu club, and was in their first competition team.

Outside of college Julian set up his own coaching centre. His list of clients included several professional MMA athletes.

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