Dorian Yates defied the limits of bodybuilding several times often pushing his physique to failure until he finally decided to retire. In a recent Instagram post, Yates explained how he used deadlifts to build a thicker and more dense back.
Dorian Yates had a rocky start to life having spent six months in jail, though he used this time behind bars to focus on weight training which ultimately kickstarted his career in bodybuilding where he would become one of the biggest names in the sport.
Beginning his illustrious tenure, Yates took to the Mr. Olympia stage in 1991 where he earned second place, though that would be the one and only time during his career he would take anything less than first. From 1992-1997 Dorian Yates held the Mr. Olympia title with a furious reign, showcasing rugged conditioning and muscularity.
Though Dorian Yates had an incredible run on bodybuilding’s biggest stage, he had several major injuries including a 90% detached tricep — however, that wouldn’t stop him from earning his last Mr. Olympia win, which would eventually prompt his retirement.
Dorian Yates Shares Back Day Advice For Getting ‘Maximum Benefit From Movement’
Nowadays, Dorian Yates spends his leisure time keeping in great shape, practicing yoga and other mindfulness practices, as well as dabbling in hallucinogenics such as ayahuasca and DMT. When Yates isn’t on a mind-altering trip he likes to reflect on some of the strategies that helped him turn into a six-time Mr. Olympia champion.
In a recent post to Instagram, Yates gave his advice on targeting the back and identified how he preferred to save partial deadlifts for last to ensure better results.
“One major distinguishing exercise selection that I made early on was to perform deadlifts last on back day.”
“Putting them last allowed me to obtain maximum benefit from the movement without the risk factor that would have increased had I done them first, since the weight used is less due to the muscle’s fatigue.”
“My back was completely exhausted by this point. After Nautilus pullovers, pulldowns, barbell rows, machine rows and rear delts, it was time for partial deadlifts” Dorian Yates shared.
Yates stresses the importance of leg placement so the back is the targeted area rather than the legs.
“The important thing to stress here is that we didn’t touch the floor whilst doing the set. This meant that the back was under tension from the first rep to the last, negating the leg involvement, maximising the back muscles, spinal erectors, lats all the way up to the traps!”
“The aim is to build a better back and to get the muscles to grow. Try them out this way and do them last in your back workout and see how you get on.”
Considering Dorian Yates’ experience training and accolades, his advice is held in high regard. From his pointers on fitness to his eye-opening recommendations for lowering stress, Yates is a pillar of knowledge and is open to sharing what he has learned over the years.
In light of all the on-stage battles and injuries he endured, Yates took advantage of a recent stem cell procedure. He has offered numerous updates regarding his mobility and well-being. In August, the former six-time Mr. Olympia titleholder revealed that his shoulder mobility had improved by a staggering “40%.’
Yates, who has served as one of bodybuilding’s greatest ambassadors, hasn’t slowed down following an epic career. While some new-school fans never got the opportunity to see him compete, Yates’ knowledgeable approach to training and bodybuilding built a lasting legacy.
More Back Training Insights
Though this guide provides comprehensive advice on training the back from top to bottom, it’s merely an introduction. A treasure trove of knowledge on back training awaits your discovery. Dive into your next read:
- 30 Best Back Exercises
- 15 Best Compound Back Exercises + Workouts
- The Best 30-Minute Back Workout for Size and Strength
- The 8 Best Lower Back Exercises + Workout
- The 15 Best Cable Back Exercises & Workouts to Level Up Your Training
- 13 Best Bodyweight Back Exercises For A Yoked Posterior Chain
- Best Old-School Back Workouts
- Best Back Exercises to Build Strength and Muscle for CrossFit
- Best Back Workouts to Protect you Against Injury and Build Strength