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Dorian Yates

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107
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2017-04-21
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2017-04-21
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  1. “You got to be realistic. I'm going to do this in four weeks. I'm going to lose, no, no, I'm going to lose four pounds in four weeks and write it down. And then how are you going to do that? Write it down. You know, everything I wrote, everything down. So I had a plan and I'd even rehearse. It's funny, it's almost like instinctively. I think some of it is instinct and some of it was studying. The whole sports psychology pretty much got it down very quickly, you know. I didn't need anyone to coach me on it. I kind of found out myself. And plus, you know, reading all the stuff I did and other people, I think Mike Menser used to advocate keeping a training diary. So I probably picked that up from there. And even before going to workout, I would sit down with the training diary and I'd look at what I did last week.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  2. “Just notes and motivation, and what I would do as well is set goals. Whenever I advise people, I tell them this, it's just instead of saying something, get a pen, get a piece of paper, and write it down. It just makes it a hundred times more powerful. Know, I'm gonna do this. I want to lose this amount of weight, I'm gonna do this, and I'm gonna do, you know.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  3. “Well, that could have been the case with me. I don't know if it was extreme dehydration or a combination of slight dehydration, extremely low body fat. Tiredness It could be all a combination of all those factors, but dehydration absolutely is going to increase your risk.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  4. “So, yeah, and then the last week I would just manipulate. Carbohydrates and water and so on to try and get. A little drier between the skin and so on. So you get the separation of muscles coming out. But I'll probably lose a couple of pounds the last two days. It wasn't very drastic, but it was the end of... Usually I take 12 weeks to specifically dial in for a contest.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  5. “Probably not a lot, hopefully. I mean, some people used to do extreme things, but because I was very calculated, I'd probably be within. Within five or six pounds of my contest weight from like a couple of weeks out.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  6. “And your intake of nutrients is less, you're more dehydrated, you're tired. So the injury risk gets greater going to a concession. The two serious injuries I had been in the last six weeks before a contest. But I literally used to go and attack the weights I felt I was indestructible. You often do when you're young, you know.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  7. “I don't know. I think you've become accustomed to pain, you know, and make friends with it. Even look for it. I mean, I know I was talking to, I was talking to somebody and I was explaining, look, my legs were sore, like can't sit down on the toilet sore. For three or four days of every week of my life for more than ten years. So, if I was not hobbling around for a few days of every week in pain, Uncomfortable to sit down, uncomfortable to sleep. Wasn't happy. I wasn't doing my job properly. So, you know, with me, it almost became I had no fear It made me maybe a little reckless at times, and perhaps that's why I got injured going ready for a con, because I was doing stuff before contests that probably wasn't necessary, I realize now.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  8. “I was happy with the placing, and some people at Contest said, I should have won and what have you, but I think at the time it was a fair result.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  9. “And so here's the guy that I've been looking up to all these years as Mr. Olympia. And now I realize I've got to change my mindset because this is no longer the hero, the guy. I got to go there and try and beat this guy. So if I have this approach to it, wow, it's Lee Haney. It's Mr. Olympian. Wow. Of course, great respect, but I had to go as a competitor, so I had to say now the guy's a competitor. And, you know what? Here's a man. He's got two arms, two legs. He lifts weights. I think maybe I can beat him because nobody lifts weight higher than me. It gives me a lot of confidence going into it So it didn't happen, but once again, it was a very close second, and it's the first time that anyone got second on their debut event at Mr. Olympia. So it was a couple of firsts there.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  10. “It was different because This point, my confidence was building because The following year, 91, when I did my first Mr. Olympia, earlier in the year to qualify for the Mr. Olympia, I did this same contest again Knight of Champions. This time won it. And it was improved from the previous year. Physique was better. I was feeling more confident, more comfortable with being on stage and doing that part of it. So the one hurdle really was that Lee Haney was Mr. Olympia when I started training.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  11. “And from that showing, I got invited to California to go to Goal's gym and do a photo shoot for the WEDA magazines and all this stuff. So although I didn't win the contest, I've probably gotten more out of it than the guy that did win it. Because I was brand new and such a different look and a persona and everything and the crowd was going crazy. So I was not disappointed at all in getting second. It was like a vindication for me. It was like, wow, I am good enough then, because I got second in this first pro contest with no publicity, no nothing. And it was a close second as well. And I beat a lot of really good season bodybuilders and professionals. So maybe I do have what it takes.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  12. “Would be the end for me if I don't place in the top five. So I put myself under a bit of pressure. So in the end, I got second place. But, I mean, it was a great lineup. And some people in there, like Robbie Robinson, I mean, this guy was a hero of mine when I started, you know? And before I went to America, I was pretty much told by everybody that I didn't have much of a chance because I didn't have any name recognition. I wasn't known by any of the judges or the promoters, had no publicity in the magazine, da, da, da, da, da, da, da, da, da, da, da-da-da. And plus your English and they're going to favor the American athletes and all this negative stuff, which I didn't really listen to. I just thought if I'm good enough, I'm good enough. That's it. So I made a huge impact at the show. The crowd is very vocal, and I was their favorite.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  13. “I'll tell you what the self-talk was before I got there because that's pretty relevant. I saw everything that was going on around me, and I said, right. Going to do this, I'm going to take 18 months off after my British Championship win. I'm going to take 18 months off. I'm going to give 100% focus to this contest. Absolute everything I've got. And if I don't place in the top five of this contest, then I won't compete again. You know, because I haven't got red tape, basically. So I'll concentrate on the gym. Maybe I'll open another gym, something like that. As for, you know, being a competitive professional bodybuilder.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  14. “Damaging relationships and business and money and lots of things that you're totally focused on this thing. So I said, I don't want to be one of those guys. And I've observed the way things work. If you're going to be a top professional and you're going to make it in the sport of bodybuilding as a professional, then you're pretty much going to make a mark from your first contest. You don't go in through a pro contest and get 15th place and then the next year win Mr. Olympia because it just doesn't work like that. So if you've got what it takes, it's going to be apparent.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  15. “I chose the show Night of the Champions, as it was called at the time, which was kind of a very prestigious show to try and do a debut at and quite well respected. And if you got in the top five of that show, you could go on to compete in the Mr. Olympia. So it's quite an attractive show to do. So at this point, Been doing this thing. Five years now competing and training and really absolutely putting everything into it and sacrifice social life, sacrifice friends, time with the family. And if you've got a family, then that means they're sacrificing as well. I observed a lot of people around me, a lot of people following this bodybuilding dream, you know. They weren't getting anywhere and they weren't going to get anywhere because they didn't have what it took. But, you know, they were still making all these sacrifices.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  16. “Government housing, whatever. It's not the best place to live, probably. You still have noisy neighbors. Always stuff like this. Problems going on. So I was living there. I was making a living from the gym, which I had had for about three years at that point. And there were not a lot of gyms around. So, you know, it was making okay living from the gym and supporting my wife and child. The expenses that they incurred in bodybuilding with their diet and the supplements and all that kind of stuff. So that's where I was at. I was the best, you know. I had won 1988, had won the British Championship Heavyweight and overall, and that qualified me to be a professional.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  17. “Okay, 1990, I was living with my First wife, or I don't think we were married at that time. We were living together with my son, and we were living in a two bedroom council estate mason. So I know people in the States would know what a council estate is. I guess it's like, I don't know what you call it in the States, but government housing.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  18. “Way to do force reps, but people get carried away with it, and they're in the gym, they've got too much weight on there, and they're doing like one rep correctly, and then the That's not going to get you anywhere far from injured.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  19. “But I'm using them in the correct way. So if I wanted to lift more weights in those particular exercises, I probably could have done, but I would have to do it in a form that was not put in the maximum of the muscles that I'm trying to train. So the first misconception is that you're going to be throwing around tons of weight. You're going to be using the weight as a tool. I think that's the main mistake that people make. And also because they've read about beyond failure training techniques. So for people that are not familiar, if you're lifting a weight and it gets to a point where you're stuck, you can't complete the rep, then that's failure. You can go beyond that point if you've got a trainer partner there to slightly assist you just to get one or two more reps right at the end of the set. That's the correct”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  20. “I think the most common misconceptions You got to use a ton of weight You know, if you look at my training videos of blood and gus that we filmed, yes, I'm using what couldn't be considered very heavy weights in there.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  21. “More than a certain amount, or if I trained more often, my progress would just come to a halt. And then I would get run down, get tired, take a week off, and guess what would happen after I had a week off on a gym? I'd go back and boom, I was stronger. Why was that? It was because my body was exhausted and depleted and it wasn't recovered. I took a week off and it recovered and rebeled itself and I was stronger. So there was a lesson there. You got a train, you got to put stress on the muscles, you got to break them down, and then you muscle let your body recover. And, you know, that takes time and it takes good nutrition as well.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  22. “He had gorillas as well, and one time there's a picture of one of the gorillas in the Nautilus pullover machine. I think they had to put the gorilla on some heavy sedatives or something to fissure in the north of Spullover machine. But that's a pretty famous picture. Yeah, he's a colorful guy and obviously very, very smart guy and a thinker. I read all his stuff. I read Mike Mensa's stuff. And then that was kind of coupled with my own observations in the gym that if I did...”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  23. “Of credit for originally pointing out a lot of facts, he was the first guy to talk about genetics. Previously to that, we'd been told a story that everybody could be Mr. Universe or Mr. Olympia if you train like Arnold and eat like Arnold and so on. Arthur Jones is the first guy to point out scientifically that's not possible. People have different genetic abilities to build muscle just like they have for running and jumping and singing or whatever else it is, you know?”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  24. “He was a self made billionaire with no financial interest in the bodybuilding world, really. He just made these noiseless machines because he felt they're the best way to build muscle and it was something he was very interested in. He used to have Arnold Schwarzenegger, Mike Menser, KC Viator. All these guys go out to his place in Florida to train. Anyway, Arthur was the first guy to say, you know, what's the science behind muscle growth? And to point out that the intensity is really the key factor. Intensity and recovery and so on. So all the principles of heavy, high intensity training, weight training, come originally from Arthur Jones, got refined by Mike Menser and Mike Menser was somebody that I admired very much. And, you know, so I guess I took those methods, maybe refined them more over the years. But the guy that does...”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  25. “Well, as I said, I did a lot of studying and I think I'm quite a logical thinker. And Mike Menser was Mr. Universe, professional bodybuilder and top competitor in Mr. Olympia. And Mike was around and in the magazines when I started reading magazines. And he had a kind of unique training system, I guess, called heavy duty. And this was short relatively compared to how the other guys were training anyway short, intense workouts. And Mike would be the first one to say that he got pretty much all his principles from a guy called Arthur Jones who made a line of exercise machines called Nautilus machines way back in the 70s. And Arthur Jones was, I guess, a pretty brilliant guy.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  26. “But if somebody lifted the weight to the top two, you could probably lower two or three more. Because the negative phase of the muscle is not exhausted. So in order to get somewhere near exhaustion of the negative phase, you need to slow that down. So I tell people, do the positive quite explosively, but not swinging, and then consciously slow down the negative, although I don't like to count seconds and so on.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  27. “But I think a lot of the muscle damages occur on the negative file the rep. So, you know, we could argue which one's more important, the positive and the negative. I say, I don't know. So let's do both of them to the absolute maximum, you know. And you're always stronger in the negative phase of an exercise. So unless you're slowing down the negative, unless you're consciously slowing down the negative part of the movement, you're never going to fully tax that part because you might fail on the lifting. You know, say you're doing bench press and you're pushing it up, right? And you can't push anymore in a positive way, pushing the weight up.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  28. “And the most important thing that people don't realize is that you have different phases of the rep. You have the positive, which is the lifting, which everybody kind of concentrates on. And then you've got the lowering of the weight or the negative phase, which people kind of just tend to rush through.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  29. “Absolutely. Well, first of all, you need to understand the function of the muscle and the exercise and how that's The function, you need to kind of get your head inside the muscle so you feel it stretch, you feel it contract, you almost become like part of the fibers. And I often say bodybuilding is really the opposite of weightlifting or power lifting, where their job is to get the weight from point A to point B. However, you know, the easiest or best way to do that is so they use momentum, they use mechanics, they use as many muscle groups to lift the weight, whereas the bodybuilder is using the weight as a tool, so to speak, in order to put maximum stress on the particular muscle group, they're trying to isolate and work. So it's very important to move the weights in a controlled manner and not to create any kind of swing or momentum.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  30. “And his back was like 3D thickness, you know, and mine wasn't quite there yet. So I got inspired by that, started working on my lower lats mid back. And I realized with the reverse grip, I could really kind of pull the elbows further back at the top and squeeze and really contract that the lower lats. So that's why I started working with the reverse grip. And between Muhammad ben Aziza, who beat me on my first contest and Lee Haney, who beat me in my first Mr. Olympia, where I got second, and Lee Haney again three-dimensional thickness on the lower lats, he wasn't quite as lean with the separation, but he had very impressive thickness. So those two guys pushed me to like, you know, further concentrate on that area and thicken it up and actually became really well known for that. Probably more than those two”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  31. “You get the Christmas tree kind of shape, the separation between where the lats attach and the spiny erector. So obviously you've got to be in very lean condition, literally no body fat there. So you can see all the separation, fine separation of those muscles. So what I was trying to do was to thicken my mid and lower lats. Naturally, my lats are very wide. Always had a good back, but I got beaten twice in professional bodybuilding. The first was my debut in the professional ranks. And I was beaten by a guy called Muhammad Ben Aziza in my first show, which was called Knight of Champions in New York 1990. If anyone wants to go and look, Muhammad Ben Aziza was an incredible bodybuilder, very short, I think was only like 5'4 or something like that. But anyway, he beat me.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  32. “Well, you know, first of all, I should say I'm very studious. I like to study things. I've studied nutrition right from day one. I bought books on nutrition and studied nutrition. I bought, you know, I must have had every book that's been published, every magazine from the early 80s until the day I retired. So I've read everybody else's training articles and books and everything. So gleaned a lot of information from here and there. And the Bentover row, I came up with that position, lifting my body up above parallel. The old traditional way to do bent over rows was with the body parallel to the floor, a fairly wide grip and pulling the bar into the chest, which is fine if you want to work the upper back rhomboids and lower trapezas and so on. But the area that I saw that was lacking in most bodybuilders was the middle to low lats. And when that's fully developed in a thick, can you get that?”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  33. “Due to cardiovascular failure rather than real muscular failure. And on the other hand, if we rest way too long between the sets, we're going to lose some of the intensity of the workout. So it's kind of a balancing thing. You've got to rest long enough so your breathing is somewhat normal so that you're not going to run out of gas on your next set. So it will depend on the size of the muscle groups being trained. If you're doing a squat, leg press, deadlift exercises like that, multi-joint exercises that are using the largest muscles in your body, there's going to be a huge oxygen debt if you go to failure. So you're going to need to rest longer between those sets as opposed to, hey, we've just done a bicep curl, you know. So I think if it's really heavy leg training, it could be three or four minutes between.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  34. “I don't like to work with too much. I kind of observe somebody if I'm training them or I teach them to observe themselves. And basically the guideline is you rest in between the sets as long as you need so that you will be able to do the following set to muscular failure. So let's say we did a set of leg press and you're breathing like a steam train and we jump on and try and do another set after 30 seconds, you're going to fail.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  35. “And if you can do £100 on a leg extension for 10 reps last week, You did that last week, you can do that for the rest of your life, man, and nothing's going to happen. I'll guarantee you, and I see it happen all the time. People will get some progress first year, maybe 18 months. But then the body becomes accustomed, becomes smart. We don't want to keep adapting to this stress. So it just, you know, you've got to really push it to get results beyond that point.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  36. “Actually, we've got this all documented because now I have my certification program, DUHIT, so Dorinier's high intensity training. So we got this all documented and the guideline would be if your maximum set, so Tim, you reckon you can do 100 pounds on the leg extension for 10 reps. That'll be a max. So we'd probably start with half of that, like 50%. For your first set, nice and light. Second set, probably 70%, so 70 pounds in this case. And then ready to rock and roll on the £100 and you thought you could do 10, but you'll probably get like 13 or 14 out of you. We'll get you beyond what you thought and then that's the lesson in itself, to say, hey, you can go a little bit more. And these are the ones that count. The last one or two reps at the end of the set, that's the magic, but that's where the magic happens, you know?”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  37. “So very intense to stress the muscles, give them something they're not used to, and then the rest of your job as a bodybuilder is really recovering from that stress and repairing your body. You've got to recover first, and then you can repair and hopefully overcompensate a little bit.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  38. “Muscular failure, and then, in my opinion, you don't need to do another set on that particular exercise. So we move on to another exercise for argument state could be leg press. Now we're involving the glutes and maybe a little bit around the lower back that we didn't hit on the leg extensions. So we're going to warm up again one or two sets depends on what you need. And again, then absolute failure. You're going to have one guy either side of the leg press machine to make sure you're safe while you go to absolute failure and perhaps they're going to help you a little bit unless the last two reps. So it's all about the intensity. Probably get through this workout in around 40, 45 minutes.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  39. “So that was some I'm very good at because I can observe people and I know exactly what they can do, where their limit is, and they don't know that yet. So it's like me taking them by the hand and like taking them out there and like, you know, this is where you got to be.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  40. “With a large muscle group like the legs and glutes and so on. I mean, it's absolutely exhausting because you use so much oxygen. So after that set, you'll be breathing like a train. You probably start to feel very nauseous and so on. So if you're not used to that kind of work, then very often people do vomit. It's not my goal. It's not my goal particularly to get them to do that. But, you know, sometimes there's a bit of a shock. But most people don't train with me all the time, so I'm trying to like part of my job as I see it as a trainer is to take them, to show them where they can go.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  41. “That last set, you just got to put everything into it. And it's not about throwing whites around and screaming and shouting. It's about concentrating. It's about doing the movement correctly. It's about moving the white slowly under control, even when it gets absolutely torturously hard and impossible to do those last reps at the end. That's where we have a training partner to come and help you squeeze out those last couple of reps. And when you do go to what's true muscular failure”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  42. “Be quite light and quite easy. So the goal there is to get in touch with the muscle, feel the muscle contract and stretch and get the blood in there so it's warming up. The second set would be more difficult but not to absolute maximum. And then the third set is the one that I call the working set or the one that really counts because the other two they're within your capacity so they're not going to do anything. quite frankly apart from warming you up because your body has no reasons to change if it's working within its capacity you know why would it um you have to overload it you have to give it something that it's not used to that's that's going to be a shock basically muscle growth is an adaptation to stress so you've got to give your muscles more stress than they're accustomed to otherwise they won't change quite basically that's it so”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  43. “Well, you know, if you write it down on a piece of paper, Don't mean much, it doesn't look like much, it's nothing special. So let's see how it would look on a piece of paper. It would be three sets of legacies, three sets of leg press, and two sets of squats on a hack squat machine or a Smith machine. Earlier in my career, I did do free squats, but I stopped doing them as I felt they weren't that productive and the injury risk was too great for me. So that would be quads. And after that would be two sets of leg curls, two sets of legged deadlifts, two sets of standing calf raises, and two sets of seated calf raises. So, hey, that looks like a breeze, right? That's not much written down on a piece of paper. But the point is what you put into it. It's the intensity that you put into those sets. And even let me take you through the first exercise leg extensions. The first set...”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  44. “Have a back workout, and the next day after that, with shoulders and triceps, and another day off. So that's a six-day cycle. And that was flexible as well. Depending on how I felt. So very often after a leg day, it was so exhausting and so depleting, not just on the legs, but on the whole, you know, your whole system and nervous system and so on. So very often it would be a two-day break after that. So that meant that I was getting around to training everything just once a week or once every six days, seven days, ended on how I was feeling.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  45. “I mean, it was kind of evolving over the time, but what I settled down to when I was professional, and let's be clear, if you're a professional bodybuilder, then this is your profession. So you can dedicate all your time to doing this. But even having said that, there's a limit to how much you can train if you want it to be productive. I split my body into four different workouts. It would be chest and biceps, one workout legs would be a separate workout and I would include hamstrings and calves in there. I really had pretty strong calves from the time I started, so they weren't a priority. So other people might want to do things differently. You know, you've got to design everything tailored to the individual. So that was two workouts back to back then and take a day off and then a”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  46. “At least in the UK. So we're doing good business, but in the 90s it really became my base for training. We didn't care too much whether trying to get the members in and so on. So it was kind of like if you like it, you can come down and train here and pay your fees. If you don't, we don't really care. So it was not a commercial venture at all.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  47. “Including the changing room and everything is less than 2,000 square feet, so very small. You go down some narrow stairs into this basement. So it's very much like a dungeon. It reminds me of some of the dungeons I've seen in old castles. I mean, they're always in the basement. You know, you go down. There's no windows down there. So you kind of get down there, you're totally isolated. And I remember people used to be nervous to come through the door and go down the stairs because it's like this steps into descending into hell or something. You don't know what's down there and you can hear all these weights clanking and smell all the sweat and hear people grunting and groaning. So people were actually kind of real scared to go down. It was a good thing, it wasn't a commercial venture at that point. Actually, it was my gym and I opened it in the 80s when gyms were far in few.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  48. “Yeah, the gym was right in the center of Birmingham. And the building is probably one of the oldest buildings in the center, you know, very few hundred years old, I guess. And it was in the basement of this old building where the gym was. And I think it was something like...”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  49. “How good my development was. And then I would disappear and keep covered up and keep in my gym. And there's no internet, no social media or anything like that. So the only exposure you would get through was through the magazines. So I'd go to a contest, win the contest, and disappear and just go back to my gym and concentrate on my training. So I was somewhat elusive, I guess, compared to the other characters in the sport. So that's where the name the shadow came from.”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT

  50. “I got the nickname a shadow from a good friend of mine and probably the most respected writer in bodybuilding. His name's Peter McGough. And it's a funny story because Peter McGough was a reporter for a small British magazine when I did my first competition. And eventually Peter would become the editor of Flex magazine, which is Joe Weeder's famous bodybuilding magazine. in the States anyway Peter was the one that came up with that nickname because I was kind of the opposite to what bodybuilders generally were at that time you know quite extrovert and wanted to bring attention to themselves and I was up opposite and my policy was to go to a contest like my first contest turned up and people you know never heard of me and they were quite shocked”

    2017-04-21 · The Tim Ferriss Show · #235: Dorian Yates on High Intensity Training, Injury Prevention, and Building Maximum Muscle · IDENTIFIED FROM THE TRANSCRIPT