Bodybuilding legend Dorian Yates‘ training philosophy hasn’t changed since establishing himself as a six-time Mr. Olympia champion. In a recent Instagram video, he discussed the importance of quality reps and intensity of effort, stressing that volume means nothing when it comes to growing muscle.
Throughout his bodybuilding career, Dorian Yates pushed himself inside the gym, practicing intense training protocols. Yates proved his methods were effective after earning six consecutive Mr. Olympia titles. While ‘The Shadow’ may have hung up his trunks, he never gave up his drive to stay fit and healthy.
At 62, Dorian Yates still boasts an impressive physique packed with dense muscle. Thankfully, he spills his secrets with his fans, walking them through how he stays in such great shape at his age, including breaking down his current leg routine.
Dorian Yates Hails ‘Quality Reps and Intensity of Effort,’ Says ‘Volume Is Nothing’
Yates also provides his tried-and-true training tips such as his guide for improving muscle gains, where he emphasizes that intensity is the focus. Keeping that in mind, Yates took to Instagram, advising followers to pay attention to quality and intensity while working out.
“It’s all about quality and intensity and getting every little bit out of that set that you can get and you don’t need to do more sets, more volume. Volume is nothing mate.”
‘The Shadow’ expresses that volume doesn’t aid in muscle growth, however intensity does.
“You can get a ten pound dumbbell and do volume all day but it won’t make your arms grow no matter how much volume you do. But if you get whatever your max is and do one set and you would get growth. So there’s the difference” Dorian explains.
Yates warns that on paper it may be hard to believe, but underscores that intensity is king in the world of bodybuilding.
“I don’t understand why people don’t get it but they don’t get it because they haven’t done it. Otherwise it looks like on a piece of paper ‘eh what’s that? It’s not enough.’ It’s enough intensity, you don’t need to do a lot of volume in a gym.”
Not only does Dorian Yates emphasize the importance of high-intensity training, but he also focuses on longevity. In retirement, Yates has practiced a mixture of yoga and Pilates to aid in improving his flexibility and mobility as well as help prevent injury.
Having tried everything under the sun, including Ayahuasca, Dorian Yates’ perspective on living a healthy life isn’t limited to conventional means. The fact that he continues to come back to high-intensity workouts regardless of the new methods he has tinkered with vouches for the effectiveness of his long-adopted training style.
Dorian Yates led a one-of-a-kind bodybuilding career and always pushed his training sessions to failure with proper intensity. He believes that to be a cornerstone of an effective workout schedule, and he’s backed it up with an unbelievable résumé.
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