Yates favored training overhead exercises on a Smith machine.

Last updated on June 14th, 2024

Six-time Mr. Olympia champion Dorian Yates attributed much of his bodybuilding achievements to his distinctive training approach. “The Shadow” was famous for his high-intensity training regimen, dubbed Blood & Guts. This training modality emphasized fewer sets trained to failure and beyond, demanding muscle endurance and strength.

On June 12, 2024, “Hypertrophy Coach” Joe Bennett reviewed Yates’ Blood & Guts workout on his YouTube channel. Bennett meticulously analyzed the movement and mechanics the English bodybuilder employed during his intense shoulder and triceps training, shedding light on the rigorous demands of Yates’ training philosophy. Check it out below: 

[Related: “Normal People Shouldn’t Do This”: Pro Bodybuilding Coach Critiques Dorian Yates’ Workout Routine]

Yates’ Approach to Training

Bennett admires Yates’s approach to training, which stayed from the common training practices of the time toward different methods more personalized for how Yates’ body responded.

Yates paired shoulder and back training, which may benefit some but might overly fatigue others. Training shoulders effectively after an intense back session is no small feat. Bennett recommends discovering the most efficient personal training strategy over time and consistently adhering to it.

Athletes with well-balanced deltoids can initiate their training regime with an overhead press, similar to the technique used by Yates. However, years of experience made Bennett realize that this approach disproportionately developed his front deltoids, lacking the desirable aesthetic roundness of the shoulders.

To address this imbalance, Bennett recommends beginning workouts with rear delt work and lateral raises to achieve a more balanced physique.

Dorian Yates’ Shoulder Workout

Below are Bennett’s observational notes of Yates’s shoulder training: 

Smith Machine Overhead Press

1. Select the overhead press variation that feels most natural. This variation allows the shoulders to move through their full range of motion, extending beyond 90 degrees. Move through the lengthened and mid-range positions.
2. Rather than standing movements, perform the overhead press seated. Use a back pad to enable lifting heavier weights during presses, as it will help stabilize the torse so you can focus on lifting rather than stabilizing.
3. The Smith machine offers superior stability compared to free weights for overhead presses. However, skill is a critical factor.
4. Maintain a steady and controlled pace, ensuring forceful contractions and deliberate and powerful movements on the ascent.

“Stability, how well someone executes a motion, and how much energy they expend keeping it stable is a skill,” said Bennett. “Someone very, very skilled might be able to lift almost the exact same weight on a bar that they could on a Smith because they’re so coordinated and have minimal expenditure actually keeping things in track.”

Dumbbell Lateral Raise

1. Ensure the deltoids are fully engaged. Adopting a seated position for lateral raises, similar to the technique used by Yates, can minimize momentum and concentrate the effort on the targeted muscles.
2. Eliminating body movement during heavy lifting is unrealistic. Instead, focus on achieving balance and minimizing the range of motion to avoid impacting the mechanics.
3. The primary challenge with dumbbell lateral raises lies in the minimal joint torque experienced at the starting position. This shortened position doesn’t give the delts much stimulus for growth. 

Cable Lateral Raise

1. Bennett argues this variation is more efficient due to its mechanics, which overload the bottom and mid ranges, making it more effective for muscle hypertrophy.
2. As Yates recommends, performing these bilaterally rather than unilaterally might be more beneficial for beginners due to improved balance and stability. Executing the exercise lying down could enhance the precision and control of the movement.

Dumbbell Shrugs

1. Maintaining a fixed posture can enhance the scapula’s comfort and range of motion. However, that might restrict the range for larger athletes like Yates. As Yates demonstrates, a slight bend in the elbows may engage other muscles, but their involvement is minimal compared to the benefit gained by the increase in range of motion.
2. Individuals experiencing elbow problems can use a trap bar or cable as an alternative.
3. Dumbbell shrugs target the upper trapezius muscles, often regarded as part of the shoulders due to their contribution to the shoulders’ rounded appearance.

[Related: A Guide to the Best Pre-Workouts]

Yates’ Triceps Workout

Yates began his triceps training with pressdowns. Below is Bennett’s breakdown of Yates’ triceps routine: 

Triceps Pressdown

1. When employing a close grip, the movement should transition into a press, transforming it into a compound motion to be more elbow-friendly.
2. Incorporating single-arm exercises that offer a greater range of motion may be more beneficial for larger athletes. Similarly, using a rope attachment instead of a straight bar can achieve comparable improvements.

Lying EZ Bar Triceps Extension

1. Achieving full elbow flexion is crucial.
2. Yates’ elbows flare out, which might feel harsh on the elbows.
3. Performing this routine on a weight bench can enhance isolation.
4. Cable crossover variations offer a more elbow-friendly option, maintaining the same joint angles and load patterns as this exercise.

Reverse Grip Extension

1. Bennett highly values the reverse grip extension for its extensive range of motion and efficient loading in the mid-to-lengthened range.
2. Adopting an underhand grip offers better arm positioning for bigger athletes and is gentler on the elbows.

Featured image: @hypertrophycoach on Instagram