Top 10 Exercises That Will Make You Look Extremely Muscular - 6x Mr Olympia Dorian Yates

[@pgs.lifestyle]

45 mins - 2 times / week 7 minute cardio / warm-up 1. leg extension 2. leg pushing movement - squat / leg press / smith machine 3. nautilus pull over 4. lat pull down 5. bench press movement 6. fly movement 7. dumbbell lateral raise 8. standing calf raise 9. biceps curl movement - concentration curl 10. cable triceps push down 1-2 warm up sets last set to failure You're welcome.

[@denniederuyver3546]

So that's about 25 sets total ? Could it be done in 45min ? I think one hour 🤔

[@NomoreOCD-d6p]

Dorian is a living legend.

[@stephenwhittle7451]

been following mr yates advice for many years, and it just works, simple.

[@denniederuyver3546]

Finally!!! For the average person. Some of us really aren't interested in getting swollen. Just a lean and bit muscular look is what i need.

[@figydscnvn9rek]

More of a philosopher than just a body builder.

[@50_Pence]

He's spot on for general person. I'd do pull ups as it does loads.

[@miked2721]

Nautilus pullover was a surprise to me. I remember him using that in Blood and Guts, but, kinda assumed it was an accessory not a primary. But, not going to argue with the GOAT!

[@icamero1]

Hes mentioned it a few times, that the stretch from it is the best for back growth

[@nboss968]

I have heard him say before that it is the single best piece of equipment because there is no other way to replicate that strength curve for lats.

[@TiberiusX]

I wish my gym had one. I have to do barbell pullover and pulldowns to match the full motion

[@RyanCT89]

It’s a staple for him for sure. It’s just an uncommon machine in most commercial gyms but he’s alluded to it being amongst his favorite exercises.

[@williamsmith9315]

It was the first excersise in his back routine, so certainly a primary movement, if there's even such a thing.

[@davidfisher5177]

Talks such logical sense

[@Thiaghen1]

I do 3 or 4 workouts a week, 15 to 20 minutes. I love the results. I train at home, and do squats, deadlifts, overhead press, skull crusher, bicep curls, dumbbell flies, floor press, Yates Row and chin ups.

[@simoncook1325]

I walk 3km to the gym everyday do a 30 minutes workout and 3km walk back 56 years old best shape of my life

[@matthewsharkey5685]

I run a ultra marathon then go do weights, then do the ultra marathon back to my house. I'm 70. In the best shape of my life.

[@Cubix_]

Ultra triathlon, quick weight session then ultra triathlon #2 85 years of age and have never felt fitter 💪

[@TheBatugan77]

The first six exercises used to be doable on Nautilus compound machines. The leg press/extension, the pullover/pulldown and the flys/presses. Excellent supersets!

[@blazestation408]

Squats, incline bench, lat pull down and Romanian deadlift Pyramid to one set to failure 6-8 then one set to failure 20 reps 2 working set per exercise These 4 done in different variations once every 2 days will get you so much gains I tried it and works, and I done all sorts of splits

[@Barbell_dudes]

Hey , what is that "pyramid to one set....." line. Will you please elaborate that?

[@blazestation408]

@devilslayer1139 pyramid is when you gradually do sets and increase the weight on each until you hit the top set For example if you bench 100kg max You do Set 1 40kg 10 reps Set 2 60 kg 8reps Set 3 80kg 6 reps Above are warm ups and shouldn't be hard Set 4 100kg aka working set this set needs go to failure or very close to failure minimum 3 reps aim to progress to 6 before going up weight Set 5 this second working set, you pick a weight (60kg) you can just about do close to 15-20 reps to failure If you can't do 20 reps do rest pause meaning do as many reps as you can then rest 10 seconds do few more reps, repeat until you hit 20 reps Once you progress with this weight we're you can do it in one set of 20 in the next session increase the weight slightly and repeat the process Apply this method across all exercises

[@geopwr5077]

Blaze408....good call bro, 4 main exercises can produce serious gains easily.

[@Barbell_dudes]

@@blazestation408 one more question bro! What is more effective for incline bench barbell or dumbbell?

[@blazestation408]

@devilslayer1139 for muscle growth dumbells but as you get stronger it gets harder to set up with heavy dumbells For overall strength barbell I would use dumbells when I want to focus on higher reps 10-20 Use barbell when you want to focus on strength 3-5 reps

[@bazzoman510]

How can anyone argue with him. Six times Mr Olympia, nuff said.

[@bishop2355]

Awesome video, Thanks!

[@charliejohnson-cjcoachingt500]

Pleasure plenty more coming

[@MartinSinanev]

What are the exercises?​@@charliejohnson-cjcoachingt500

[@antoinegladney6523]

One of the best ever and legendary status.

[@hasktyynickled618]

Legend! Very good information

[@shotgunsnare]

As a 64 yr old this is exactly the excersizes I do - I practice hit training 3 x per week 45 mins in the gym- full body 1 set to complete failure , first I do a very light warm up set on the pullover machine only then get straight into it , I don't feel 64 I feel much younger I'm pretty strong as well , I've got bulging disc's arthritis in my right hip. So I'm not able to play sports anymore but overall hit works great for me i have alot of energy -also a lower carb organic diet works well for me too lots of meat protein veggies and avocado's I eat higher carbs on workout days

[@2kull]

I am 60 and train 2 times a week weight training Tuesday and Friday, Monday and Wednsday I Ruck 4 miles, Friday I walk without a ruck for 5 miles since I hit the gym that day. I hit my whole body with those two workouts at the Gym. Less is more if you go to failure.

[@k1kk0ssbm]

He's the goat

[@gualdus]

Brillante mr Yates!

[@richardwadd]

The GOAT! Similar to what I do

[@gemschaeffer7291]

I'm 53 and do full body workouts 3-4 times a week in the open air with the sun on my body,can't stand gym atmosphere it's toxic with everyone taking selfies, I'm lean and muscular and eat clean so doing ok

[@jasonalberts9967]

Hello, friend. I know what you mean about the gym atmosphere being toxic, especially nowadays. I work at a local gym as a trainer and it's mind boggling to me all the people who pay good money and spend countless hours at the gym taking pics, recording videos, socializing, like it's a social club or a party. It can be very distracting but one good thing is that it forces me to concentrate and focus more on my form and mind muscle connection. I always advise my clients to do the same. Focus, concentrate, and have an IDGAF attitude towards what others are doing...

[@gemschaeffer7291]

@@jasonalberts9967 thanks buddy,yes this gym obsession has become a social disease and I'm truly worried we're our society is heading,being a spiritual person I find going to the gym and seeing all this steers me away from my spiritual path, I'm a British man living in South America and the girls here were the most provocative clothing imaginable and it's a major distraction so staying away from this environment...Have a great day

[@FlandiddlyandersFRS]

​@@gemschaeffer7291 I swear I can easily do 5 more reps on each exercise training outdoors. You can't beat fresh air.

[@maciejguzek3442]

@@gemschaeffer7291 open air sounds great, but why would you even care about what other people in the gym do? Well I'm also seeing these people but they don't disturb me in what I'm doing at all

[@maciejguzek3442]

@@gemschaeffer7291 ah ok now I read your comment, lol now I understand you.

[@colreef]

Really good video.

[@joelpineda2042]

Even 45 min just ONCE a wk where u take EVERY set to failure plus some with a tight diet will more than give u results. I dare anyone who thinks not to try it for about 4 months. U WILL get results. Sure not bodybuilder results but results nevertheless

[@JohnQuenton]

😂😂😂😂

[@joelpineda2042]

@@JohnQuenton why do u think u WONT get results? I actually discovered this in prison before I even knew who Mike Mentzer was. Although I train 2 to 3 days a wk just once a wk WILL give u results.

[@scottmitchell1974]

Yep. As long as the diet is locked-in.

[@kieronthompson7402]

How long to rest between each set and then each exercise please?

[@Arvin.Zivari]

Where is full video??

[@Untrue92]

Great vid

[@dertrendtrader]

As a natural I train a maximum of 3 hours per week. I really don't know what all the people in the gym do all week.

[@gary_michael_flanagan_wildlife]

Well, if you are doing push pull legs and training each body part twice per week, for bodybuilding and to really build muscle and if serious, 3 hours is a bit low especially if you count warm up and time in between sets which should be about 2 minutes ideal. But it depends on if you want to just be “fit” or maintain than it’s a different story. I like Dorian’s approach too as a lot of junk volume is no good at all. I see lots of people waste a ton of time doing next to nothing.

[@dertrendtrader]

@@gary_michael_flanagan_wildlife I train upper body/lower body alternately on Monday, Wednesday and Friday. My arm is 19 inches. Just that you know I don’t train to be fit. I train to be muscular and aesthetic. 15 min warm up and 45 min training with max 1-2 Exercises for back, shoulders and chest per week. I really don’t know how somebody will be able to do anything else for example for back after rowing heavy on a TBar or with a barbell. 3 Exercises for upper body and 3 for lower body. Sometimes one Exercise for Bizeps and one for Trizeps when having a higher volume day and that’s it.

[@Jdac333]

They fuck around in a group of 3, On their phones, doing 3-4 sets of shite each exercise

[@experiment54]

Agree with you. People who can do more are not even trying and sit on their phones more than they lift. ​@@dertrendtrader

[@JD83000]

Because most people will require more volume to carry on growing the more advanced they become. Some are gifted and don't, but most do.

[@oldvaliant]

Sorry, what was the 7 min cardio drill?

[@stormtropper88]

What 7 min cardio routine is he talking about ? Did I miss it

[@baw285]

air bike : 20 seconds all out like you’re being chased by a lion 1 min moderate… repeat 5 or 6 times there you go

[@stormtropper88]

@@baw285 ah gotcha thanks

[@omalley16]

@@baw285yeah bro. Echo bike 20 secs all out/ 10 sec rest. Do 8 intervals. It’s a killer

[@Neddy540]

​@@baw285👏 OG

[@Darius-j6b]

Much love , British people are great ♥️🇬🇧

[@MartinSinanev]

What are the exercise?

[@GavinCee]

Very surprised he didn't say deadlift or bent over row.

[@thehissingsound4830]

not really as he's been bodybuilder not a powerlifter

[@GavinCee]

@@thehissingsound4830 Dorian was known for doing 4 plate bent over rows. There’s even a “yates row” which is a form of bent over row named after Dorian.

[@thehissingsound4830]

@@GavinCee Don't get me wrong these rows are awesome exercises however if you gotta pick just only two for such a large muscle group then I have an understanding why he didn't mention it. My reaction particularly applies to deadlifts though

[@ishfaqshah7393]

@@thehissingsound4830 Dr Mike Isreatel has said Deadlifts are one of the worst back exercises from a hypertrophy point of view.

[@jarlwhiterun7478]

Deadlifts are pointless. You'll wear the fuck out of your lower back by the time you're 40

[@ludlowbuckley5373]

Outside of professional bodybuilders, I have no idea why anyone would need to be in the gym more than 4 days a week. 3 full body workouts per week with high intensity low volume is not discussed enough in the fitness industry

[@unbabunga229]

Depends what your goals are, do you wanna get massive? Most likely you’ll need to be in the gym 5-6 days a week, training 90 minutes or more. And I don’t mean Pro Bodybuilder level, but if you wanna be big

[@ludlowbuckley5373]

@@unbabunga229 Nope!

[@unbabunga229]

@@ludlowbuckley5373 it’s true though, I’ve been bodybuilding for 16 years and, generally speaking, more is more. 3-4 days a week can build a decent body but 5-6 days a week will build more

[@j-r-m7775]

@@unbabunga229 maybe if you’re on gear and can handle all that volume. If you’re natural and work out intensely enough 45-60 minutes four days a week is enough strength training to pretty much max out . If you need more than an hour of strength training, you’re probably not working out hard enough . If you like, working out with less intensity and more volume that can work too, but it’s not necessary

[@j-r-m7775]

@@unbabunga229 well everybody’s different. Maybe you just have a tremendous capacity to recover from volume, even as a natural. I’m telling you for most people 30 sets to failure for a body part, as a natural is overtraining. I’ve been lifting weights for 25+ years and have experimented with all different kinds of variables. I still fully believe 60 minutes four times a week is enough to max out your potential as a natural. 8 to 12 sets per body part if you train with high intensity and continue to progressive overload for me is ideal.

[@MrTodd2000]

Dorian is awesome. As Mike said, he doesn't like you because you are better than him.

[@Zip_alien]

What kind of cardio are you talking about, wanna know. Like to test

[@TheWolf442]

Cycling and or fan bike interval training 5 minutes

[@TheWolf442]

Cycling or fan bike interval training for 5 minutes

[@JoeyAgzBDA]

The problem for most people isn’t that they don’t have time- it’s that they don’t have what it takes to go high intensity in that short time. You sprint for 45 min, not jog, and mentally that’s tough for most to understand and execute.

[@donniebrasco1364]

But they have all the time for social media right? The amount of haters in the comments section can't even curl a 2.5 lb dumbbell.

[@CobGobblin]

dorian is a smart man. too few in the body building profession.

[@ederryco]

Veery good😊

[@Ralf_1965]

Top 10 Exercises, but how many Exercises per Trainings Session?

[@mariodiniz21]

All

[@tankhank7511]

I'm rather surprised with his answer on the 10 exercises. IMO, it would be much better to hit more compounds that hit several muscle groups vs the isolation exercises he has in their, ie, db laterals, flyes, pushdowns. I challenge Yates that these 10 would build more muscle for sure, and not meant to be on the same day being these are more challenging: 1 - squat 2 - RDL 3 - pull-ups 4 - barbell row (or deads, or alternate) 5 - bench press 6 - dips 7 - military press 8 - barbell curl 9 - skull crushers 10 - calf raise

[@ryansmith7987]

You're literally just rhyming off what every magazine and beginner programme tells you. Think for yourself. Not everyone responds well to the exercises you've listed, if you have the wrong body mechanics they could actually be more detrimental for you. And the fact you think BORs are interchangeable with deads just shows your utter lack of knowledge.

[@tankhank7511]

@@ryansmith7987 You're prolly one of the many that base your workout on cables & machines and wonder why you can't break 175 lbs. I put rows as interchangeable with deads since many don't like to do deads. Also being RDL's are in there, the lower back gets a lot of work from that should they choose rows over deads. Nautilus pullovers are great for the lats, but that's all they hit. Rows hit lats, rhomboids, teres major, biceps and lumbar indirectly. Deads hit traps, rhomboids, lats, lumbar, glutes, hams, quads - damn near everything. You really gonna say pullovers are superior to either when limited to 10 movements duh? I've been in the game for 47 years, so thinking for myself comes easy. Fact is, basic compounds builds more muscle period - even a novice knows that. Poor body mechanics for a certain exercise is typically an excuse used by pussies who are scared to squat and/or deadlift. See it all the time - nobody wants to put the hard work in to get massive in this snowflake era. Keep doing your cable flyes and sissy squats.

[@MohamedMohamed-by5iy]

Agree with you 👍🏻 compound lifts should be the main

[@jarlwhiterun7478]

There* Flys* Educate yourself!

[@ashutoshdyhit]

​@@ryansmith7987correct

[@scoutwithoutclout]

Can anyone elaborate on what he means by the 7 minute Vo2 max of cardio. Is he saying before a workout to do 7 mins of hard cardio?

[@dynasty3310]

I think he's talking about high intensity, going all out for 1 min then rest then do that again for 5 reps like on an assault bike then a total of 7 min of "sprinting" is equivalent in VO2 max to a traditional 45 min cardio sesh on treadmill or w/e.

[@dumbellgympretorian877]

'HIT'...Tabata...he uses the gym bike (The Air Dyne type) not the other crappy gym bikes....full on for 7-8 minutes warp factor 10!...no woke pussying around sh*te

[@jakedunn4972]

VO2 max is all out working your body to the maximum or above 90% for a short period of seconds with short rest. My favourite is a 4 minute work out of 20 seconds by 10 seconds rest, but it can be 1 minute max with 2 minute rest. This does not just make you perform your work out 100x quicker than the normal steady state cardio work outs when you add the time over the full workout week but more importantly this is a protection of the heart as your heart gets stronger with this kind of short stress. I put 85% of my clients on these programmes. What I find best is to do it before your muscle group workout and pick the VO2/HITT workout that will warm your muscle group that you will do after. 1-Eg rowing machine HIIT workout then train back. 2-battle ropes HIIT then shoulders. 3- kettle bell swings then legs Hope this helps

[@jamesdavies5640]

Top man frochy ....warrior through and through

[@jeffyoung3635]

7,8,9,Tren ….. there you go

[@famcantor5]

Here's my long awaited top 10 folks: 1. Incline dumbell press 2. Tricep pull down 3. Pull-ups to failure then pull downs 4. Bent over barbell rows 5. Bicep curls 6. Hack squats 7. Calf raises 8. Lateral side raises(machine) 9. Hamstring curls 10. Machine chest press

[@BlackSpice]

1:08 whyyy

[@dariusvatani180]

2 x per week was best for me.

[@stophi2581]

AS the Nautilus Pullover is lat focused i don't get why He choose a pulldown AS second Back exercise and Not a row Variation.

[@andyhall249]

I'd trust the guy,, did you see his back in his hay day 😮

[@FlandiddlyandersFRS]

Because the lats are stronger than the biceps - he used the Nautilus machine to pre-exhaust the lats before the compound movement. This was Arthur Jones'/Mike Mentzer's strategy.

[@paulrichmond9720]

And still the mags etc promote high volume training. It's almost as though they want you to fail....😏

[@freedom4all870]

Incline bench, pull ups and whatever lower body you want

[@mowgli5679]

lol isn’t this chris Williamsons idea?

[@denniederuyver3546]

Who's that ?

[@elchapo2790]

I’ll give you 7 Squats Deadlifts Chin ups Dips Bench press Shoulder press Row

[@Heywassup-j5v]

These are the best

[@shanemcgavock5925]

Dips done right are super 👌

[@scottmitchell1974]

I can't do pullups anymore, but that would be my exact list.

[@psychoal1967]

57 y.o. but don't look it. 3 times per week I do 34 sets in about 35 minutes with the following routine:- 2 warm up sets of squats 3 working sets of squats 1 warn up set of RDL’s 3 working sets of RDL’s 3 sets pull-ups 3 supersets of dips with 3 sets laterals with 3 sets dumbbell presses 1 warm up set lying triceps extensions 3 working sets lying triceps extensions 3 supersets of hyper extensions with 3 sets either Roman chair sit-ups or hanging leg raises with 3 sets barbell shrugs. I do some bicep work twice a week. Cardio is cycling 3 times per week totalling about 5 hours.

[@donniebrasco1364]

To the person that says natural means train 3 hours a week. I call bullshit on that. There were no steroids in ancient greece and sparta. How do they carry loads for seven days a week and train more intensely than any juiced up athlete today? Nature al is the suffix to natural. Does not mean mediocre. Or an excuse to slack or hate on other athletes. Social medias comments section has been a complete joke 😂. Its not a place where legit athletes share advice. There is no such thing as idol worship. We only listen to advice from legit athletes who have been in the trenches. There is no respect in the comments section. Lol big surprise. 🤣. These posers dont know nothing. Natural means pertaining to nature. Are heavy rocks 🪨 in the woods not natural? Some people dont even know the meaning of the word nature.

[@StevenpaulTaylor-caine]

Personally I disagree with his movements. Ide use 8 compound movements. Neck press, bent bar rows, bench press, bar arm curls tricep extension. Squats. Calve raises, dead lifts

[@josephl6289]

If ur on 5g of gear slin hgh and whatever else... yeah u can workout 4 hours a week... u can eat a donut and grow so get off the sht Yates

[@Thomas-ts7xt]

So dumb

[@timeandmoney84]

'Only 10!?' You can build muscle with 5. These man carrying on like they are massively restricted with 10

[@soulsergeant]

Be wary taking advice from a man with multiple muscle tears from his training style .

[@darrenburke9630]

You can't really use that as a way to discredit a genius, he was in the biggest show on earth, adrenalin is also involved

[@maciejguzek3442]

​@@darrenburke9630so what if he was? The viewers of this vid do not aim to be in the biggest show, they would much rather not have muscle tears (like he had)

[@FlandiddlyandersFRS]

Tren does that.

[@darrenburke9630]

@@maciejguzek3442 shut it

[@maciejguzek3442]

@@darrenburke9630 svck me, jevv

[@unbabunga229]

That was a terrible selection, I love Dorian but I think he would disagree with himself if he was shown this list of exercises

[@Mark-hu9tf]

And how many Mr Universe competitions have you won? lol

[@christopherhughes-hh2yp]

Honestly most boring guy ever.

[@charlieparkeris]

This is pretty much my routine, but I don't do calves, and I only do pull-ups for the back. And I alternate dips with bench press.

[@brokenthor]

just here for all the comment of fkn nobodies who know better than Deisel. he's only 6 x mr Olympia and was untouchable for a decade but no please tell us how you got you 14 inch arms.

[@scottmitchell1974]

His extreme response to steroids did more for him than his workout. Yes, he worked hard. So do millons. He won the genetic lottery.