How does the former Mr. Olympia stay fit?
6-time Mr. Olympia Winner and legend of bodybuilding, Dorian Yates, revolutionized the Men’s Open category when he debuted on stage. Known as the pioneer of mass monsters, Yates introduced unprecedented muscle size and definition that left others trailing. Although he retired from competitive bodybuilding years ago, he has managed to keep himself in exceptional condition. Recently, he shared on Instagram his unconventional “reverse dieting” strategy, attributing it to his ability to remain shredded at the age of 61.
Who is Dorian Yates?
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Full Name: Dorian Yates (Bodybuilder) |
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| Weight | Height | Date Of Birth |
| 240-290 lbs | 5’10” | 4/19/1962 |
| Division | Era | Nationality |
| Bodybuilder | 1980s, 1990s | British |
If you’re unfamiliar with Dorian Yates, he skyrocketed to fame in the 1990s with his astounding muscle size and razor-sharp definition, earning the moniker “The Shadow” for his enigmatic disappearances between competitions. Each time he re-emerged, he showcased an extraordinary physique, particularly celebrated for having one of the best back developments in the Men’s Open division.
Our team at Fit Journey Now had the privilege of profiling Yates for the documentary, Dorian Yates: The Original Mass Monster. Check out the trailer below!
He dramatically advanced the sport of bodybuilding in the UK, becoming the nation’s most prominent bodybuilding hero. Winning his first Sandow trophy at the 1992 Mr. Olympia, Yates went on to claim six Mr. Olympia titles in total.
Even in retirement, the 61-year-old has continued his dedication to fitness. He has shared numerous training tips from both his competitive years and beyond. One of his favorite exercises for building the back is the underhand-grip barbell row.
Not long ago, Yates discussed his training routine leading up to Mr. Olympia, revealing that he limited his workouts to four days a week, allowing ample time for recovery, where true progress is made.
Dorian Yates’ Training Techniques
Dorian Yates’ training was a phenomenon known as “blood and guts,” denoting his all-out effort. He employed high-intensity training methods developed by the original powerhouse, Mike Mentzer, and Arthur Jones. This approach drove him to near failure in each session with typically 1-2 top sets per exercise, rather than adhering to the higher volume of sets and reps commonly practiced by other bodybuilders like Arnold Schwarzenegger.
Yates chronicled his regimen in the Dorian Yates Training Journal, an e-book detailing his competition years from 1983-1997 and the methods behind his title-winning physique.
Sadly, multiple injuries plagued Yates, eventually leading to his retirement. A hip injury forced him to cease squatting, which is why he argues against squats being essential for muscle growth in all training programs. Additionally, a damaging tricep injury, though he competed and won with it, ultimately ended his career.
Today, Yates focuses on functional training and has even embraced stem cell therapy, reporting decreased inflammation and improved shoulder health after only 30 days of therapy. While progress in his other joints like his elbow and knee may take longer, he remains optimistic.
A Ripped Physique at 61
Even now, at 61, Dorian Yates proudly displays his six-pack abs. How does he maintain this level of fitness? While many bodybuilders adhere to rigorous training and strict diets, often including copious amounts of food and multiple mealsRegarding meal routines, Yates attributes his lean physique to the practice of intermittent fasting. Yes, Dorian Yates reduces his food intake to stay ripped and sustain significant muscle mass.
Here are his comments:
“Intermittent fasting is a stark contrast to my eating habits 30 years ago when I consumed food every couple of hours!
But for the past few years, I’ve adopted intermittent fasting.
I’ve reaped numerous benefits and explored almost every dietary method. Intermittent fasting suits me very well.
Currently, my focus is on achieving health goals and maximizing longevity rather than bodybuilding.
Check out my latest blog where I delve into my reasons for intermittent fasting, its advantages, how it might assist in muscle building, and more.
However, the optimal diet for enhancing health objectives may differ from that which is best for gaining maximum muscle.”
What is Intermittent Fasting?
Intermittent fasting is an increasingly favored and well-supported nutritional strategy for fat reduction. It involves designated periods of fasting whereby individuals abstain from food. Intermittent fasting is recognized for its potential advantages, including:
- Fat loss
- Muscle growth
- Blood sugar management
- Activation of anti-aging genes
This does not imply starving yourself for a period of time and then consuming vast quantities of unhealthy foods and whatever else you desire. On the contrary, intermittent fasting means abstaining from food for a specific duration, then consuming a set amount of calories and the appropriate amounts of protein, fats, and carbohydrates to assist your body’s recovery.
Wrap Up
Ultimately, Dorian Yates revolutionized the bodybuilding arena with his unmatched performance, and even at 61, he maintains a lean physique. Yates ascribes his remarkable build to intermittent fasting, which might seem surprising as most bodybuilders follow constant eating regimens. Nonetheless, he has always deviated from the norm, and this is no exception.
What are your thoughts on Dorian Yates employing intermittent fasting?
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