Dorian Yates is still unearthing bodybuilding secrets in retirement. In a recent Instagram post shared on December 17, 2024, he revealed his time-efficient workout for the delts, which only takes 20 minutes divided into seven sets.
Dorian Yates has always been a proponent of the ‘less is more’ philosophy. He adopted training principles from the late Mike Mentzer and Arthur Jones, who both advocated for less volume and more intensity. This training system centered around achieving failure instead of focusing on a fixed number of repetitions or sets.
Considering Dorian Yates managed to win six consecutive Mr. Olympia titles, it’s safe to say his workout methods have merit. He spent far less time in the gym compared to his adversaries, which seemingly paid off given his top-notch health and longevity. Front-to-back, Yates presented a masterful combination of size and definition, leading many to still follow in his footsteps today.
Dorian Yates Reveals His ‘True’ 20-Minutes Max Delt Workout: ‘7 Sets Total.’
In a recent offering shared via social media, Yates dived into his seven-set 20-minute delt workout using dumbbells and a cable machine.
The workout is as follows:
“3 true, working sets in total and done.✅”
- 2 warm up sets on dumbbell shoulder press, followed by 1 working set to failure.
- 1 warm up set on seated dumbbell side lateral raises, followed by 1 working set to failure.
- 1 warm up set on cable side lateral raises, followed by 1 working set to complete muscular failure.
- And done, that was it, 20 minutes max for delts!
He emphasized that the warm up process is vital as it prepares the muscles for action. After one or two warm up sets on each of the three exercises, Yates opts for one working set to complete muscular failure. Achieving muscular failure has shown to be immensely important when it comes to building muscle.
“The warm up sets served as well, just that, to warm the muscle up and get the mind ready for what was to come. Absolutely nowhere near to failure, that was saved for the working set…” Yates explained.
“Seven sets total. Do you feel like you should do some more like you need to do some more? Not at all, huh? It’s absolutely wasted. It’s dead, there’s nothing more to do,” Yates shared.
If you struggle with overhead pressing movements, Yates has a viable solution that can lead to better results. In addition to tips for protecting the rotator cuff and shoulders, he explained that for many individuals, it’s best to limit pressing movements to just once a week. He maintains that isolation movements in its place are a fantastic alternative.
With holiday obligations taking up more of our time, Dorian Yates’ time-efficient workouts are a welcome gift for individuals who aim to prioritize fitness. Try his seven-set routine during your next gym visit for optimal delt results.
RELATED: Joe Rogan Compares Dorian Yates and Arnold Schwarzenegger, Reflects on Ronnie Coleman’s Health
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Are behind the neck presses Dangeros?