Dorian Yates has repeatedly won Mr. Olympia from 1992 to 1997. The 6x winner posted a few throwback pictures on Instagram from 1995, just five weeks out from the Mr. Olympia 1995, held in Atlanta, Georgia, where he defended his title against Kevin Levrone. 

“These were taken on a hot summer's day in August," said Yates. “I believe this was roughly five weeks out from the 1995 Mr. Olympia, where I’d defend my title and present arguably the best physique, along with 1993.” 

This was a key victory for Yates as he suffered a massive bicep tear around six weeks before Mr. Olympia 1994. The injury happened while performing 440 lbs reverse grip barbell rows. Yet, despite the injury, Yates won in 1994.

1995 was a redemption year for Yates, as this was the most dominant performance of his career in all six of his 6 Victories. 

Yates realised that only performing the front double bicep pose was a challenge for him because of the injury. Despite that, he came out victorious with his superior back and lats.

“It was that extra level of motivation I had in 1995; it was all about redemption for myself. ’95 was a great year of training, and it was the year I truly started to benefit from muscle maturity too.” Wrote Yates.

With intense training methods,  Dorian Yates probably still has an unmatched record for the best back development in bodybuilding history. 

What set ‘The Shadow’apart was his unique training method, which was not popular during that period known as HIT (High Intensity Training), which focused on low-volume, maximum-intensity workouts over high-volume training. 

Inside Dorian Yates’ Low-Volume Training Routine at 63

Dorian Yates might think 1995 was his best shape, but even at 63, he appears to be in better shape than a lot of bodybuilders. The shape he is in is almost unbelievable, as he has shared that he only lifts twice a week. Yates employed a two-day-on, one-off training split, with sessions lasting no more than an hour.

Yates also highlighted that he is not interested in competitive training anymore or looking ‘big’ for that matter. Remaining active and fit is what is of utmost importance for him.

‘I’m still training 2x per week with weights, but also other forms of exercise like pilates, yoga, biking, etc.’  Yates wrote on Instagram.

For Yates, nutrition also plays a key role in maintaining his health. Adequate amount of protein, carbs, and fats seems to work for him well enough, along with his light to moderate workout routine.

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Written by

Proma Chatterjee

Edited by

Joyita Das