Dorian Yates, the 6-time Mr. Olympia, has always been honest in his bodybuilding observations, which is why he is considered one of the sport's top scholars.

On June 17, drawing on that experience and knowledge, Yates claimed that with just once-a-week training, he built the best calves.

Yates shared an Instagram post in which he said,

“So, if volume was necessary, why was I able to take my calves from measuring 16 inches to 22 and a half inches, doing two sets of calf raises once a week, never more? Work that out.”

In the caption, Yates also shared the workouts that helped him develop the legendary calves.

He mentioned, “2 working sets, once per week…. My calf training was very simple with two exercises that I did throughout my career: standing and seated calf raises, only once per week at the end of leg day, never more than this.”

He got his massive calves by adopting the philosophy of heavy training to failure.

Yates HIT routine was inspired by brutally intense but short exercise sessions. In this routine, one performs 1 to 2 warm-up sets, followed by just 1 to 2 working sets. These sets are performed to muscle failure. The workout lasts only 45 to 50 minutes and focuses on enhancing intensity.

Yates also added,

“In my opinion, I had the best calves on a Mr. Olympia. Yes, I had good muscle bellies and genetics, and yes on juice... but nevertheless, the proof is in the pudding. Because if volume was required, then how did I achieve this?”

He admitted that to get good calf muscles, no one needs to do higher volume.

While Yates revealed the exercises he used for his calves, it's time to see what he used for his legs overall.

Dorian Yates leg workouts

On May 31, 2024, Yates shared an Instagram post, adding, “Gone are the days of 1,500-pound leg presses.”

For him, the leg exercises that worked were:

• Leg Extension
• Seated Hamstring Curl
• Lying Hamstring Curl
• Bodyweight Squat.

The bodybuilder also revealed that all he does for his calves currently is walking, “predominantly.”

Apart from that, he also said, “I also ride my bike and do interval training too!.... Of course, I have a good diet with high protein and not too many carbs nowadays.”

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil