DORIAN: TO HELL AND BACK

Dorian Yates shares the high-intensity secrets for back building

In our March 2008 issue we ranked Dorian Yates’ back as the second best of all-time behind Ronnie Coleman’s, but we hedged our bet with the assertion that a strong argument can be made for Yates as number one.

A six-time Mr. Olympia (1992-97), Britain’s “Dozer” was renown for his high-intensity training methods: low volume and maximum effort, pushing working sets to failure and beyond. He shares with us his ideas about back training and includes a typical routine from his Olympia reign. (Only working sets in that routine are noted; he typically did one or two warmups for each exercise, as well.)

YATES ON BACK TRAINING

* “If I have a secret for width, it's Nautilus pullovers. I really feel these in my outer lats. I alternate doing these one workout and Hammer pulldowns the next.”

* “During barbell rows, I keep my body at 70 degrees to the floor. Staying more upright places less strain on the lower back and puts you in the strongest position to work lats. I try to keep my upper body as still as possible but some upward sway is necessary to use maximum weights.”

* “I find going underhand isolates my lats more, but others might find it works their biceps too much. Do what works best for your body.”

Train to get huge! See what Steve Kuclo does for size and strength.

* “I ended my Olympia back workouts with deadlifts and usually stayed around 405. That’s less than I used for barbell rows, but I wasn’t trying to impress anyone. I was just trying to tie my back together, top to bottom, after all the punishment I put it through.”

DORIAN YATES’ BACK WORKOUT

EXERCISE SETS REPS
Hammer Strength pulldowns 1 8-10
or
Nautilus pullovers 1 8-10
Underhand barbell rows 1 12
Hammer Strength one-arm rows 1 8-10
Underhand cable rows 1 12
Back extensions 1 8
Deadlifts 1 8

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