Six-time Mr. Olympia Dorian Yates has released his official biography.
Called ‘Dorian Yates: From the Shadow’ the story moves from the legendary bodybuilder’s upbringing and the time he spent in a detention centre as a juvenile delinquent to his hardcore training sessions, the steroids he used as well as his professional debut, retirement and present situation.
At the height of his career in the 1990s Yates was widely considered to be one of the top bodybuilders in the world. He was known for his exceptional muscularity, especially in the back, legs and calves.
In the book the Brit tells about his laser-like focus on his training regiment: “I put myself in a trance before I even entered the gym. I’d lock myself in the office and go over the poundages from my last workout and visualise what I’m going to wear, how powerful I’m going to feel. I was not going to be distracted by anything – a fight with my wife, a bump in the car, whatever it may be. I refused to let anything interfere with my workouts.”
Considered to be the first of the ‘mass monsters’ in bodybuilding, Yates earned the nickname of ‘The Shadow’ for his tendency to unexpectedly appear at contests and steal the win, having remained out of the public eye for long periods beforehand. Yates trained in Britain, far away from Venice Beach in California, the epicenter that was producing most of the top bodybuilders at the time.
Weighing in for competitions at 118kg at the height of 1.78m, Yates followed the High Intensity Training-style that was originally popularised by Arthur Jones and Mike Mentzer. He would typically perform two warm-up sets before taking a single set to its maximum, only stopping if he could not move the weight any longer. Although radical when comparing to other training systems, Yates believed one set taken to the extreme was enough to build muscle.
His Pro record consists of 15 major contest wins and two second-place finishes. Yates won the Mr. Olympia title six consecutive times from 1992 to 1997.
Example of Dorian Yates’ training split:
- Day 1:Shoulders, traps, triceps and abs
- Day 2:Back and rear shoulders
- Day 3:Rest
- Day 4:Chest, biceps and abs
- Day 5:Legs and calves
- Day 6:Rest
- Day 7:Begin cycle again