Dorian Yates: biography, nutrition and back training system. Droian Yates: the last performance of the champion Dorian Yates biography

Dorian Yates(English) Dorian Yates; genus. April 19, 1962, Birmingham, England) - an outstanding English bodybuilder, six-time winner of the Mr. Olympia competition (1992 - 1997).

Full name: Dorian Andrew Mientjez Yates

Nickname(s): Shadow, Birmingham Lion

Specialization: Bodybuilding

Place of Birth: Hurley, Birmingham, England England

Professional career: 1990 - 1997

Height: 178 cm

Weight: 121 kg

Biography of Dorian Yates

early years

Dorian Yates was born in the village of Hyoli (Eng. Hurley) near the city of Birmingham. His mother was an equestrian instructor. When Dorian was thirteen, his father died of a heart attack. A year later, Dorian moved to Birmingham with her mother and sister.

Dorian was arrested at the age of nineteen for participating in riots and sentenced to six months in detention at the Watton Youth Correctional Center. Whatton Youth Detention Center). In prison, Dorian took up bodybuilding.

Bodybuilding career

After his release, the athlete began to go to a small gym, and soon performed at the first competition. Dorian won the British Championship in 1986. british championship). A year later, he purchased his gym in England. In 1987, Dorian tore his thigh muscle and had to undergo surgery.

In 1990, Yates left for New York to compete in the Night of Champions competition. Night of Champions). Then, having received professional status in the International Federation of Bodybuilders (Eng. International Federation of BodyBuilders, IFBB), he was runner-up to Lee Haney in the 1991 Mr. Olympia competition. The next year he won this competition.

In 1997, three weeks before the Mr. Olympia competition, Dorian tore triceps muscle shoulder, but despite the injury, he wins the competition for the sixth time. After this victory, Dorian Yates was forced to end his career as a bodybuilder.

Personal life of Dorian Yates

Married November 2, 1991, has two children Lewis and Tania, currently divorced [ source not specified 452 days] . Lived in Sutton Coldfield Sutton Coldfield) with his wife Debbie (Eng. Debbie) and two children - Lewis (Eng. Lewis) and Tanny (eng. Tahnee).

Dorian Yates performance history

Year	Competitions	Place
1997	Mr. Olympia	1
1996	Grand Prix of England	1
1996	Mr. Olympia	1
1996	Grand Prix Germany	1
1996	Grand Prix of Spain	1
1995	Mr. Olympia	1
1994	Grand Prix of England	1
1994	Grand Prix Germany	1
1994	Grand Prix of Spain	1
1994	Mr. Olympia	1
1993	Mr. Olympia	1
1992	Mr. Olympia	1
1992	Grand Prix of England	1
1991	Grand Prix of England	1
1991	Mr. Olympia	2
1991	Night of Champions	1
1990	Night of Champions	2

Anthropometric data of Dorian Yates

Height 178 cm

Biceps 54 cm

Hip 81 cm

Competition weight 121 kg

Rib cage 148 cm

Shin 56 cm

Off season weight 131 kg

• Height - 178 cm.
• Competitive weight 121 kg, off-season 131 kg.
• Biceps size - 54 cm.
• Hip size - 81 cm.
• Chest girth - 148 cm.
• Waist size - 86 cm.
• The size of the lower leg is 56 cm.

The full name of bodybuilder Dorian Andrew Menges Yates is Dorian Yates. Yates was born on April 19, 1962 in the small village of Staffordshire, which is located near the city of Birmingham, in England. Mother famous sportsman worked as a riding instructor, and his father died when Dorian was 13 years old from heart disease. His father was then only 42 years old. A year later, the family moved to Birmingham, where after a certain period his mother met a man. Unfortunately, they were not destined to be together, as the man died before the wedding. Having received a strong moral shock, the mother left Birmingham and returned back to Staffordshire, and Dorian was stuck in Birmingham for 16 years. During this period, Yates did not work with anyone and wherever he tried himself, since it was necessary for someone to pay the bills. During this time, he became a skinhead and dressed accordingly, as well as constantly walking with a shaved head. Dorian at one time even worked in a slaughterhouse to earn his living.

This period of his life was also marked by the fact that at the age of 19 he ended up in the Watton Youth Correctional Center. He received 6 months of corrective labor for participating in riots. In the UK, people under the age of 21 are considered young people, which is why he was sent to this center.

Here he took up sports. It was the only thing that could be done without restrictions in such conditions, which was what many other prisoners did. Thanks to the presence of strength and adaptability, he managed to win universal recognition. While in custody, Dorian often thought about his future. He had few options: either take up his mind, or spend the rest of his life behind bars, sitting in one prison or another. Realizing this, he chose the first and promised himself that he would be an exclusively law-abiding citizen of his country.

As the future showed, it was the right decision and, after a certain time, he found a gym located in the basement and signed up there. This room was good. sport equipment for that time. He trained independently and at the age of 21 he took part in competitions. In 1986, Dorian Yates was the first in the British Championship, speaking in the 100+ category. At this age, he had a dry muscle mass of 100 kg, which few people have achieved, much less such success. Already in 1987, Yatsu managed to acquire his own gym. In the same year, Yatsu was very unlucky, and he injured his thigh muscle. Such failures often happened to him. It would seem that everything! You can forget about training for a long period, but he did not give up and was able to return to training in a short time. It was very important for him to return to his former shape and gain lost weight. It was important for him to fulfill what he promised himself.

In 1990, the athlete left for New York, after which he took part in the Night of Champions tournament. Dorian managed to take second place, only behind Mohammed Benaziz. At that time, Benaziz was very popular among fans of this sport, and not by chance. After that, he managed to get a PRO card, which allowed him to take part in professional competitions. In 1991, he competed in the Mr. Olympia competition, where he also won second place, and Lee Haney, an eight-time Olympia winner, became the winner. Despite this, Dorian was constantly focused on winning, although taking second place in this prestigious tournament cannot be considered a defeat. For the first time, at such competitions, few people managed to achieve such a serious result. The very next year, he achieved his goal by winning the Mr. Olympia. This fact indicates that Dorian Yates was one of the most gifted athletes.

In 1997, he again took part in this tournament, but not without problems, since before that, three weeks before the start of the competition, he injured his triceps. Despite the strong stretching, the athlete did not stop training and took first place. But this did not go unnoticed for Yates. Due to the severity of the injury, he had to retire from the sport. For the entire competitive period, he won 15 first places and 2 second places, which indicates the unique data of the athlete.

Dorian Yates earned two nicknames during this time, thanks to his fans. He was mostly called "Shadow". The nickname was coined by British editor Peter Mac Goach in 1988. He was also called "The Lion of Birmingham", referring to his hometown.

In 1991, he married and had a daughter, Tanya, and a son, Lewis. His whole family lived in Sutton Coldfield. After a while he divorced. He is currently coaching his son Lewis. As you can see, the example of his father had a very positive effect on Lewis. Many children follow in the footsteps of their parents, and sports are no exception.

Main achievements

Dorian Yates is one of the most famous and titled bodybuilders in the world. He won the prestigious Mr. Olympia tournament 6 times in a row, from 1992 to 1997. At the PRO level competitions, he took part 17 times, while losing only 2 times, and then only at the beginning of his sports career. It happened in 1990, at the Night of Champions tournament, where he lost to the then-famous Mohammed Benaziz. The very next year he became the first. He took second place in 1991, taking part in the Mr. Olympia tournament for the first time, losing only to Lee Haney. The following year, no one could compete with him. Until 1997, he did not have worthy rivals, and he did not lose a single competition. He participated in the Spanish, German and English Grand Prix tournaments and won them several times. In 1998, he was ranked No. 1 in the IFBB Pro Men's Rankings, although 1997 proved to be Yates' last competitive year in bodybuilding. Not many people know that he won most of his victories thanks to his mentor - Mike Mentzer, who developed his own method of training bodybuilders.

Each exercise is performed in one working approach, but before that it is necessary to carry out a couple of warm-up approaches with light weights. A warm-up is a must to prepare the muscles for more serious loads. This athlete did not do extra heavy sets, although in fairness it should be noted that this philosophy of approach to training process owned by Mike Mentzer, who trained Dorian Yates.

All phases of movements are performed at a slow pace. In this case, it is important to do the exercises correctly, because you have to deal with serious weights. The slightest disregard for the technique of performing the exercise can lead to injury, which often happened to Dorian himself.

Split Dorian Yates performs when the muscles are fully restored, so you should take a little more time to rest. In addition, it is necessary to have a healthy state of body and spirit. If the condition does not predispose to training, then it is better to postpone it, but you should not completely abandon training.

To get the desired effect, the weight must be increased with each workout, as the muscles increase after each load. At the same time, it is necessary to increase the weight of the shells gradually and carefully, not forgetting about the execution technique. Some exercises do not require a serious increase in weights, especially when it comes to small muscle groups.

The optimal weight is the one with which you can perform from 6 to 8 repetitions, adhering to the ideal technique. If the weight is increased or decreased, then no effect will follow from this. This can damage your health.

You should not invent a bicycle, because there are basic, proven exercises. Some novice athletes, who draw information from nowhere, begin to invent something, experimenting with movements. As a rule, this does not lead to anything good, and athletes leave the sport in bewilderment, having not achieved any results. The athlete is only required to carefully and wisely perform basic exercises, not forgetting about the technique, which leads, in the end, to the desired results.

You should never work with excessive weights, as this will not allow you to develop good coordination of movements and will not allow you to perform the exercise technically.

Dorian Yates Training Program (1995-1997)

Split

Day 1: deltas, traps, triceps, abs

Day 2: back, rear delts

Day 3: rest

Day 4: chest, biceps, abs

Day 5: thighs, shin

Day 6: rest

Workout day 1

Warm-up: 10 minutes on, then stretching for all groups that will train today (this is before all workouts)

• Bench press on the deltas in the Smith simulator: 1 * 15 (54kg), 1 * 12 (108kg), 1 * 8-10 (153kg)
• Wiring to the sides while sitting: 1*12 (2*35kg), 1*8-10 (2*32kg)
• Leading the arm to the side on the block: 1*20 (16kg), 1*8-10 (32kg)
• Shrugs with dumbbells: 1*12 (2*63kg), 1*10-12 (2*83kg)
• Triceps on the block: 1*15 (36kg), 1*12 (60kg), 1*8-10 (80kg)
• French bench press with EZ bar: 1*12 (45kg), 1*8-10 (64kg)
• Triceps on the block with one hand: 1 * 8-10 (32kg) or Extension of one hand in the Nautilus simulator: 1 * 8-10 (maximum weight)
• Twisting on the press: 3 * 20-25
• Reverse crunches: 3*12-15

As you can see, the first approach with reduced weight is a warm-up.

Workout day 2

• Back on the Hammer simulator: 1 * 15 (60kg), then the pull of the vertical block: 1 * 12 (100kg), 1 * 8-10 (128kg) or (change at each workout) Nautilus pullover: 1 * 15 (100kg), 1*12(144kg), 1*8-10(198kg)
• Bent over row: 1*12 (128kg), 1*8-10 (169kg)
• Thrust in Hammer with one hand: 1 * 8-10 (110kg)
• Horizontal block pull: 1*8-10 (maximum weight)
• Rear deltas on Hummer: 1*8-10 (2*25kg)
• Breeding of dumbbells in an incline: 1*8-10 (2*43kg)
• Hyperextension: 1 * 8 (140kg - body weight)
• Deadlift: 1*8 (182kg)

Workout day 4

• Bench Press incline bench head up: 1*12(60kg), 1*10(100kg), 1*8(140kg), 1*8(191kg)
• Bench press in Hammer sitting: 1*10 (100kg)
• Bench press: 1*10 (100kg), 1*6-8 (158kg)
• Wiring dumbbells lying on an inclined bench head up: 1*10 (2*34kg), 1*8 (2*50kg)
• Crossovers: 1*10-12 (2*40kg)
• Lifting dumbbells for biceps sitting on an inclined bench: 1*10 (2*23kg), 1*6-8 (2*32kg)
• EZ Bar Curl: 1*10 (45kg), 1*6-8 (63kg)
• Nautilus curls: 1*6-8 (54kg)
• Twisting: 3*20-25
• Reverse crunches: 3*12-15

Workout day 5

• Leg extension in the simulator: 1*15 (60kg), 1*12 (90kg), 1*10-12 (122kg)
• Leg press: 1*12 (347kg), 1*12 (470kg), 1*10-12 (570kg)
• Hack squats: 1*12 (198kg), 1*8-10 (297kg)
• Leg curls on the simulator lying down: 1*8-10 (59kg), 1*8-10 (81kg)
• Bending of one leg in the simulator: 1 * 8-10 (23kg)
• Lower leg in the simulator standing: 1*10-12 (405kg), 1*10-12 (585kg)
• Lower leg in the simulator sitting: 1*10-12 (112kg)

Dorian Yates was born on April 19, 1962 in the small farming village of Hurley in Staffordshire, a suburb of Birmingham, England. He had a sister, Lisa, 5 years younger. My father worked the night shift in a factory, and during the day he was engaged in car repairs. As Dorian recalls, his father was almost never at home, he worked damn hard. Mother took care of all the chores on the farm. Dorian helped her from the morning until leaving for school, and after returning he worked hard on the farm until late at night. Dorian's father was a heavily built man with a very domineering nature.

When Yatsu was 13, his 42-year-old father died of a heart attack. Left without the head of the family, the mother decided that she needed to move to Birmingham, where it would be easier to put the children on their feet. There she married a second time, but her new husband also soon died, and she had to raise her children alone.

After 3 years, the mother yearned for rural life and wanted to return to Hurley, but Dorian decided to stay in Birmingham. At the age of 16, Dorian began to live separately. Times were hard and he was forced to grow up quickly. Left to his own devices, Dorian got involved with bad company. It was a gang of skinheads that terrified the entire district. Dorian Yates at that time was seriously engaged in contact karate and often waved his fists. He walked with a shaved head and wore shoes with metal heels, which helped in the fights to inflict crushing kicks.

Periodically, a gang of skinheads staged riots. The unruly mob overturned and burned cars, robbed shops, detonated homemade bombs and staged gunfights. Dorian's friend broke the window with a stone, and Dorian himself got inside and grabbed a mannequin with a suit worth about 1000 pounds, after which he joyfully dragged the trophy down the street and was seized by the police.

19-year-old Dorian was sentenced to 6 months in prison in a correctional center for teenagers in the city of Wotton. If he had been older, the punishment would have been more severe. Sitting behind bars, Dorian Yates decided to stop the dangerous game with the law and, after his release, lead the life of a normal citizen.

Here, in the colony, Dorian's first acquaintance with the "iron" took place. At first, he became interested in powerlifting. His natural strength amazed even the law enforcement officers. After his release, Dorian began new life and began looking for a normal job, having tried a variety of activities - from a dry-cleaner to a construction worker.

In 1983, Dorian met a girl named Debbie. Soon he married and they had a son, Lewis. At this time, 21-year-old Yates worked several jobs to make the living conditions of the young family worthy. At the age of 23, Dorian's character was already fully formed, he became the way fans know him now - stubborn, purposeful and independent.

Dorian Yates began bodybuilding in 1983, although before that he bought bodybuilding magazines and followed the events in bodybuilding. As he himself recalls, there was not a single bodybuilder in his environment at that time, his head was not filled with rubbish of various tips from home-grown jocks. Therefore, from the very beginning he began to do it competently, buying a bodybuilding textbook by Joe Weider and reading all the fundamental principles. Dorian bought up all the literature he could get. Dorian's wife, Debbie, shared her husband's hobbies, but was not happy with so many books in their house. Books were everywhere, even in the toilet.

Dorian Yates initially built his training correctly, based on the “Heavy Duty” theory of Mike Mentzer and the work of Arthur Jones. Dorian decided to devote 2 years to serious training and promised himself that if during this time he did not achieve serious success in bodybuilding, he would switch to another occupation.

In 1985, Dorian Yates made his first competitive appearance. It was the Western Championship, held in the English city of Morecambe, where he competed in the novice category. When Dorian was seen by representatives of the leadership of the English Bodybuilding Federation, they asked why he did not compete in the heavyweight category. Dorian replied that he was competing for the first time and did not consider himself sufficiently prepared to participate in the heavy category. To this, the officials said that England had never seen such a heavyweight as he.

Dorian was inspired, it turned out that it was not in vain that he spent 2 years in grueling training. Management managed to convince Yates to speak at the World Games, which were to be held in a week. Dorian finished 7th out of 13 representatives different countries. The future champion realized that this was not bad at all for two years of training and decided that bodybuilding was the thing to which he should devote his life.

A year later, Dorian Yates won the English Championship in the heavyweight category. In 1987, he injured his hip, which forced him to take a break from training. At this time, thanks to sponsorship, Dorian opened his hall in Birmingham, which helped him somewhat improve his financial situation.

In 1988, Dorian became the overall winner of the National Championship and soon became a professional bodybuilder. Yates decided to take a break from performances in order to seriously prepare for the upcoming professional tournaments. For 18 months he did not perform anywhere and in 1990 he made his debut on the stage of the professional tournament “Night of Champions” in New York, where he took 2nd place, losing to Mohamed Benaziz.

In 1991, Dorian Yates won his first professional victory - first place in the Night of Champions tournament and went to Florida to conquer Olympia. He became the second after Lee Haney, who won this title for the eighth time. The gap was small, Lee Haney surpassed Dorian due to more performance experience. However, he was already aware that Dorian was seriously stepping on his heels and with this performance in 1991 he ended his competitive career.

From 1992 to 1997, Dorian was an idol in bodybuilding and the owner of the title "Mr. Olympia". He opened a new era - the era of monsters with huge muscle mass. Aesthetics gradually faded into the background.

Most notable is Dorian's victory at the 1997 Olympia. 3 weeks before the tournament, he had a ligament tear in his left triceps, the ligament was torn off the bone by three quarters. The hematoma spread all over his arm, Dorian could not even clench his hand into a fist. There was no question of any training. In addition, a month before the tournament, Dorian tore a small ligament in his thigh and did not train his legs for more than a month. The logical decision would be to skip the tournament, but Yates decided to perform, since there were no worthy competitors. Bending his arm while posing gave Dorian unbearable pain, he posed, trying to turn to the audience more often with his right side. Dorian won this sixth Mr. Olympia title and decided to retire.

Dorian Yates, in addition to all his titles, has another unspoken title - World Injury Champion. Dorian is an adherent of Mike Mentzer's modified high-intensity training system. Opponents of this system cite Yates as proof that high intensity training very traumatic. However, the reason is not in the system. In pursuit of titles, athletes force muscle growth by using “chemistry”. Muscles grow by leaps and bounds, ahead of the development of the ligamentous apparatus. Hence the numerous ruptures of ligaments among professionals. Since Dorian's training is one of the most deadly, hence the number of injuries. A natural athlete is simply not able to develop such an intensity that a ligament can tear with the right technique.

Dorian Yates divorced his wife Debbie, from his first marriage he has two children - Lewis and Tanny. In 2008, at the Arnold Classic amateur tournament, Dorian Yates met fitness model Glaucy Ferreira. They liked each other and communicated by correspondence for 7 months. At the end of 2008, they held their first joint workshop in Brazil and have been together ever since. In 2010 they got married. Dorian now owns DY Nutrition and has his own Temple Gym. He spends personal training, consults on the Internet and travels the world with seminars.

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World famous bodybuilder Dorian Yates was born into an unremarkable English family on April 19, 1962. His full name is Dorian Andrew Menges Yates. In Russian-language sources, there are variants of the surname Yeats and Yeats.

Dorian Yates is the undisputed champion

Anthropometric data

Childhood and youth

The beginning of the glorious journey of Dorian Yates

Dorian's parents lived in England, in the town of Heli (Hurley), a small rural village located near the city of Birmingham. The family was complete, in addition to mother and father, the future athlete had a younger sister named Lisa, with whom he had an age difference of 5 years.

The Yats were medium-sized farmers who owned a small number of cattle and horses. Dorian's mother earned money by giving horse riding lessons. My father worked a lot and practically did not appear at home. During the day he repaired cars and at night he worked in a factory. When the boy was 13 years old, his father died suddenly of a heart attack while still in his prime (42 years old).

With the death of the main breadwinner, all the hardships of maintaining the estate fell on the fragile female shoulders. Dorian's mother could not stand them and a year later, taking the children, she moved to Birmingham, hoping for better life. However, her hopes were not destined to come true, another tragedy awaited her.

Her new chosen one died before he could marry her. Hardly experiencing what happened, Dorian's mother decided to return to Heli again, but the young man who became the head of the family wanted to stay in the city.

Dorian Yates at 21

Dorian was left to his own devices at the age of 16. He was raised and educated by the street. Teenage maximalism and unlimitedness in actions led him to a gang of skinheads, he became one of the members of a group known for its cruel deeds. Terrifying the townspeople with his extraordinary appearance: a shaved head, boots with steel toes - Dorian was actively looking for work to support himself, agreeing to almost all offers and trying his hand at various fields. So, one of the places of his work was a slaughterhouse.

Such a way of life could not but leave its traces in the fate of the young man. At the age of 19, he was detained by the police as a rioter. Under UK law, all persons under the age of 21 are considered youth. Dorian was sentenced to six months in prison. He served his sentence at the Watton Youth Correctional Center. This situation made the young man seriously think about his future. Yates reconsidered his priorities and decided to stop dangerous jokes with the law forever.

Carier start

Dorian Yates moving forward fast

Oddly enough, it was the conclusion that caused Dorian's passion for sports. There were many inmates at Watton Correctional Institution, and Yates was no exception, discovering the world of weight training.

Powerlifting took him seriously and fairly quickly earned him a reputation as an incredibly strong and fit man. Dorian realized that the prospect of spending the rest of his life behind bars did not appeal to him, and promised himself to do everything possible to never lose his freedom again.

The day of his release from custody opened a new page in his fate. Yates threw all his energy into looking for work, trying everything from dry cleaning to construction, while continuing to train in a small basement gym with good equipment by the standards of that time. He studied independently and achieved outstanding results, which allowed him to try his hand at competitions. At the time of the first performance, Yatsu was 21 years old.

Dorian Yates in training

1983 became a landmark year in the athlete's personal life: then he met his future wife Debbie, and a year later the young people were expected to replenish, son Lewis was born. Responsible Dorian had to repeat some of the milestones of his father's fate: he worked several jobs to provide his family with a decent existence. By the age of 23, his character was finally formed. Independence, a critical view of things, stubbornness and the will to win became his main features.

Bodybuilding completely absorbed all his attention. Dorian literally swallowed books, magazines, any information that came across on the topic of bodybuilding. He perfected his training, supplementation and diet, and extremely fast.

In 1986, Yates became the winner of the British Championship (British Championship) in the category over 100 kg. This was an amazing event, since the presence of such a dry muscle mass at a relatively young age, no one could boast yet.

A year later, Dorian became the owner of his own gym in London. In 1987, the athlete received a serious hip injury, which led to surgery and interrupted his sports activities for a whole year. However, the fighting character did not allow him to give up, he quickly recovered and at the end of the year won the English heavyweight championship.

Fame

Dorian Yates collected all the top awards

At the "Night of Champions" in New York in 1990, Dorian became the second, losing to Mohammed Benaziz. This competition opened the door for him to the world of professional tournaments, because he was recognized as a professional athlete in the International Federation of Bodybuilders.

The very next year, Yates confidently declares himself at Olympia, taking second place. I must say that he lost to a very worthy opponent - Lee Haney at that time was the eight-time winner of this tournament. However, Dorian only wanted to win.

The fact that practically none of the unknown athletes managed to achieve such results when they first appeared at this serious competition did not console him. The loss was a good incentive, and the next tournament Yates won, and then six more. From 1991 to 1997 Dorian was a six-time Olympia winner and an absolute champion in many other competitions.

According to many, Dorian Yates gave bodybuilding a new direction, bringing it to a qualitatively new level. Before this man appeared on the sports horizon, there were no precedents for an athlete weighing over 115 kg to be in good shape. After the Olympia in 1993, when Yates demonstrated the possibility of this, the number of such athletes increased significantly.

Numerous injuries put an end to a short but illustrious career for an athlete who won 15 times and was runner-up twice. The last victory was especially difficult for him. Shortly before the tournament, Dorian tore his triceps on his left hand, but even this did not prevent him from taking first place and leaving the sport as the undisputed leader.

During sports life Yates was called the Birmingham Beast, British Bulldog, Birmingham Lion. But the nickname Ghost, or Shadow, coined by Peter McGough, the publisher of Fitness Magazine, was most firmly attached to him, associated with the peculiarities of his behavior. Dorian never liked publicity and preferred to carefully guard his private life between speeches, in which the public knew nothing about him.

The training style of Dorian Yates was based on the provisions of A. Jones and M. Mentzer. He used high-intensity training, giving the muscles plenty of time to rest between sessions. In his books and video tutorials, which allowed many bodybuilders to achieve success, the athlete recommended training each part of the body once a week, plus or minus a couple of days, depending on the individual and the degree of workload of the person.

Yates also talked about the fact that rest is required not only for the muscles, but for the whole organism as a whole. Intense training is a stress factor for the nervous and endocrine systems, so doing it is best.

Dorian considered multi-joint movements to be the most effective for increasing body weight: squats, deadlift, pull-ups, . But in a mandatory combination with isolation exercises that will help to work out absolutely all the muscles, which means achieving the main goal of bodybuilding - integrated development.

For the upper body, Yates used 6-8 repetitions, sometimes up to 10, for the lower body - 10-12, in the leg press - 15. () The athlete believed that the ideal for mass growth would be to complete one approach after a good warm-up. He used the most intense training for 5-6 weeks, and then 2 weeks was engaged in a lightweight scheme. This regime allowed his body to recuperate in order to cope with stress.

Nutrition

Since the main building block for muscles is protein, Dorian recommended eating foods rich in this substance. The athlete suggested calculating the protein content in each meal in this way: multiply 1.5 g of protein for each pound of weight, then divide the resulting number by six. He also attached great importance to complex carbohydrates and saturated fats.

The athlete considered nutrition to be an integral part of building body weight, along with competent training.

Dorian Yates today

Interview with Dorian Yates

After the end of his career as a bodybuilder, Yates carved his niche in the manufacture of nutrition for athletes. At first, he collaborated with one of the companies, and in 1999 he began producing his own series of supplements, calling it "Dorian Yates Approved."

Now the former athlete lives in Womley, Sutton Caulfield, in the UK and trains his son. The title of his book A Fighter's Story, co-authored with Peter McGough, best describes the life path of this outstanding athlete and man of unbelievably strong character.

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Date of birth - April 19, 1962
Citizenship - UK
Official site - dinutrition.com
Name Variations - Dorian Yates
Nicknames - Shadow, Birmingham Lion

Anthropometric data: Height - 178 cm. Competitive weight - 121 kg. Weight in the offseason - 131 kg. Biceps - 54 cm. Chest - 148 cm. Waist - 86 cm. Thigh - 81 cm. Calf - 56 cm.

Achievements: six-time Mr. Olympia
The Dorian Yates Story is a story about how a difficult teenager, a skinhead and five minutes later a criminal, through the right thoughts and sports, became one of the greatest bodybuilders in history. And got rich, oh yeah

An Englishman, a native of the village of Heli in the vicinity of Birmingham, Dorian is left without a father at the age of 13. A boy with a strong character lost a man's hand in his upbringing, which affected his future path. Yates' mother, an equestrian instructor, tried to rectify the situation, but she was disastrously unlucky with men. Shortly before the wedding, her new chosen one died. Not finding her happiness in Birmingham, after the tragedy, the woman returns to her native Heli, leaving her son in the city. It was his decision, the city pulled the teenager into a gang of skinheads. At that time, the portrait of Dorian looked accordingly: a shaved head, worn jeans with suspenders, boots - all the informal paraphernalia of the subculture was present. However, Dorian worked and paid the bills himself. One of his jobs, for example, was a slaughterhouse.

This was until Yates was raked into the precinct for a brawl in one of the riots. Fortunately, he was not yet twenty-one years old (the age of majority in England), so Dorian ended up in the Watton Correctional Youth Center, as they say, "by a youngster." 6 months - and it's lucky, no kidding. In the colony, Yates got hooked on sports and immediately earned himself a certain reputation among the other 300 fellow prisoners.

"Sitting" on the bunk, the young criminal began to think about life and where the curved path would lead next time. He didn’t “smile” at all to wander around prisons. Once having made a decision, Yates no longer stumbled.

This is how one of the best fighters who fought under the IFBB flag.

Dorian Yates: the first steps in bodybuilding.
World fame. 6 "Sand"

After being released from custody, Dorian seriously leaned on the sport - he found a small basement gym with exercise equipment within his means, and began to train. And already at 21 (two years after his arrest) he took part in the first competitions in his life. In 1986, Yates won the British Heavyweight Championship. In 1987, he already had his own gym, bought with sports, prize money.

In the same year, a misfortune happens to the athlete - a rupture of the femoral muscle and an inevitable operation. But this "trifle" only slowed down the progress of the "machine". Having recovered, Yates leaves for the USA, to New York, to take part in the "Night of Champions" in 1990. Having received a prof. status, the giant begins the assault on Olympia and immediately leaves the stage second, losing only to the legendary Haney. The next year was a victorious one for him, the first of the six statuettes of Sandow was received.

From 1991 to 1997, the era of Dorian Yates began on the Olympia stage

The "Birmingham Lion" as he was called - was the biggest bodybuilder of his time - the opponents looked small next to Yatz. The final of Yates' career came due to an injury: the athlete tore the triceps muscle of the shoulder. This happened just three weeks before the competition, but it did not stop the athlete - he did not cancel his participation in the tournament, he took first place, but he was still forced to stop competing in the future.

The six-time "Mr. Olympia" now lives in Spain, married for the second time (to fellow bodybuilder Gal Ferreira). From his first marriage, Dorian has two sons, one of whom, Lewis, followed in his father's footsteps and took up bodybuilding. He has every chance of succeeding, because Lewis is coached by Yates Sr.

Co-authored with Peter Mac Goach (editor of Flex) Dorian Yates wrote the book "The Story of a Fighter", in which he shared with readers in detail all the key moments of his formation as a world bodybuilding star. In the Russian version, the book was called "Stunning Arbiters". Like many athletes-winners, "Shadow" releases a line sports nutrition under its own name - "DY nutrition".

Dorian Yates: performance history

Competition	Place
Mr. Olympia 1997	1
Grand Prix of England 1996	1
Grand Prix Germany 1996	1
Grand Prix Spain 1996	1
Mr. Olympia 1996	1
Mr. Olympia 1995	1
Grand Prix of England 1994	1
Grand Prix Germany 1994	1
Grand Prix Spain 1994	1
Mr. Olympia 1994	1
Mr. Olympia 1993	1
Mr. Olympia 1992	1
Grand Prix of England 1992	1
Grand Prix of England 1991	1
Mr. Olympia 1991	2
Night of Champions 1991	1
Night of Champions 1990	2