Dorian Yates was known for his intense training practices, utilizing every resource at his disposal to topple the best of the IFBB Pro League. In his latest effort, shared via Instagram on October 31, 2024, Yates discussed free weights versus machines and opened up on using the seated machine press throughout his bodybuilding tenure.
Yates dominated the Men’s Open division during the 1990s, setting the standard with unparalleled mass, muscle hardness, and conditioning. His reign was defined by a relentless work ethic, which helped him conquer aesthetic threats like Shawn Ray, Flex Wheeler, and Kevin Levrone.
He admits free weights and machines were crucial to his success on the bodybuilding stage. And at 62 years old, doesn’t miss an opportunity to educate his fans and followers on how he achieved one of the most imposing physiques of all time.
6x Mr. Olympia Dorian Yates Breaks Down Machines vs. Free Weights: ‘There’s Pros and Cons With Either”
Yates’ famous ‘Blood and Guts’ workouts are still lauded today. He utilized a failure-based training approach instead of concerning himself with a specific number of sets or reps. Machines and free weights both had their merits for the bodybuilding legend, as he states below:
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“Machines vs free weights? I recommend using both which is what I did – there’s pros and cons with either but I would say use both.”
He walked fans through why seated machine presses were integral to his progress as a bodybuilder.
“Second exercise for chest in Blood & Guts, Seated Machine Press.
So after warming up the pecs with a few warm up sets on incline barbell press and taking my one working set to failure, next up was another pressing exercise, but on a machine.
I really liked this Hammer Strength Iso Chest Press, I got it in Temple Gym around 1994/95 after using a range of Hammer Strength equipment in the States.”
“So here after 1 warm up set to get the movement familiarised with my body, it was into the set. On this machine, each side moves independently so you’re ensuring both sides are working to their max and that one side isn’t doing more work than the other.”
With certain exercises, free weights weren’t as safe as machines, noted Yates.
“Firing it up through a full range of motion, notice how far back my elbows go to work the pec through its entire range and at the peak contraction, I squeeze my pecs.”
“Going all the way to positive muscular failure and after Leroy gives a spot and at the end for the last few, lifts the weight up where I hold it in the static phase of strength and perform extra negative reps, completely taxing each part of the rep.
You can’t really do this with free weights safely so it’s best to go beyond failure on machines.”
Since each piece of equipment offered different benefits, Yates carefully chose exercises to grow his upper body.
“I did also use the seated decline Hammer Strength press but I preferred this machine. For my upper body pressing exercises in my routine, I did 2 for chest and just the 1 for delts.
The front delts work quite a bit during chest pressing so I felt I only needed to do the one press for shoulders. I often advise my clients to actually drop the press exercise from shoulders if they’re not progressing and to do an isolation exercise instead. Pressing twice a week might be too much for some people, that’s why it’s important to keep a note of your progress and to review.
So, complete muscular failure on this exercise and time to move onto the next, incline dumbbell flys,” Dorian Yates said.
Dorian Yates isn’t the only bodybuilding expert to give his take on free weights versus machines. Bodybuilding legend Arnold Schwarzenegger tackled the hot topic. Overall, ‘The Austrian Oak’ revealed that both have merit and are equally effective for building muscle and strength.
As one of the most accomplished bodybuilders to compete, Dorian Yates’ insights into training continue to help athletes and fitness enthusiasts level up their physiques. He believes both free weights and machines have their place in a well-constructed workout routine.
RELATED: Jeff Nippard Reveals If Free Weights Are Better Than Machines for Building Muscle
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