The six-time Mr. Olympia breaks down how he mastered the raise.
Final up to date on February eleventh, 2025
Six-time Mr. Olympia Dorian Yates was probably the most dominant champion of the Nineteen Nineties and is taken into account by many followers to be one of many biggest bodybuilders of all time. One cause behind his success is his consideration to element, together with when he skilled.
Yates advocated correct kind and maximizing muscle stress. Whereas many bodybuilders have been looking for simpler options within the health club, Yates was making issues tougher for himself. He just lately took to social media to break down a staple motion in his routine: the stiff-legged deadlift.
[Related: How Strong Was Dorian Yates? Breaking Down the 6-Time Mr. Olympia’s Training Style]
How Dorian Yates Carried out Stiff-Legged Deadlifts
Yates used stiff-legged deadlifts just for the hamstrings and nothing else.
“I’d make the most of my years of constructing my mind-muscle connection and shift the main focus to my hamstrings,” Yates wrote on Instagram. “That was the goal space, not the decrease again.”
That focus is why Yates used lifting straps to assist his grip. He lowered the burden till it was round his shins earlier than standing tall. The load plates themselves by no means touched the bottom till he was accomplished, which helps preserve the emphasis on the hamstrings.
In his conventional “Blood and Guts” high-intensity coaching model, he carried out just one warm-up set earlier than his single working set to failure. He was not involved about energy.
“I’d drive up utilizing 160 kilograms for my working weight,” Yates shared. “Sure, I may’ve gone a lot heavier, however it might’ve meant sacrificing my kind. Plus, this was the fifth train in my leg routine, too!”
In accordance with Yates’ e-book, Dorian Yates — A Warrior’s Story, the British bodybuilding legend maintained a slight bend within the knee, regardless of the title of the train, and accomplished eight to 10 reps for his working set. (1)
Within the Instagram video above, Yates carried out eight reps with out using further intensity-boosting methods comparable to partial or forced reps.
“The mechanics of this train doesn’t lend itself to pressured reps, and so forth., so I finish there,” Yates defined.
In his e-book, Yates wrote that he started leg exercises with leg extensions, adopted by leg presses, hack squats, and leg curls earlier than stiff-legged deadlifts. He skilled single-leg curls and completed with standing and seated calf raises to shut his periods.
Lifters who strive Yates’ model of the stiff-legged deadlift ought to correctly grasp the shape earlier than difficult themselves with extra weight.
“It takes apply to nail this, however you’ll really feel the distinction when you do,” Yates concluded.
Extra Bodybuilding Content material
Reference
- Dorian Yates – A Warrior’s Story. A Portrait of Dorian Yates: The Life and Coaching Philosophy of the World’s Greatest Bodybuilder : Dorian Yates : Free Obtain, Borrow, and Streaming. (1998). Retrieved from https://archive.org/particulars/dorian-yates-warrior-s-story/web page/60/mode/2up
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