Dorian Yates, the six-time Mr. Olympia winner, is known not only for his massive size but also for his self-developed training technique in the 1990s.

This training technique involves high-intensity exercise and maximum effort, using low volume. When it comes to leg training, Yates believes that punishing leg exercises trigger a systemic response in one's body. And this concept has created a feared and intense leg routine.

Dorian Yate’s Narrative on Leg Workout

In 2024, speaking on Doctor Mihail's YouTube channel, the former British bodybuilder Dorian Yates revealed a secret about leg training.

He said, “So if you just did legs, squats, let’s say, your arms would also grow." Is this surprising to you? It does not have to be because research also supports Dorian's statement.

Research by Bent R. Rønnestad in the National Library of Medicine revealed that if you train your legs and then, just after that, train your arms, you can get stronger, bigger biceps.

Yates himself said, “It's like a systemic effect because you’re working the biggest muscles in your body and it has a knock-on effect, like dropping a stone in a pool."

So, leg workouts are beneficial. But, as Yates said, “it’s the toughest.

In the same podcast, Yates also shared his leg workout routine. He said, “On the third day, I do legs and Leg extensions, isolation, followed by compound movement, leg press or squat."

Yates' next exercise is hack squats, which he performs in sets of "three exercises for quads, two for hamstrings, like a leg curl and maybe a stiff-legged deadlift or RDL as people call them now.”

Next, Dorian presses “two for calves. You need one with the legs straight to work the gastrocnemius, which is the main calf muscle that we see. And underneath this lies the soleus. And this works best when they’re 45 degrees. Seated calf raises is the only one that really hits that properly. So you need at least two exercises to hit the whole calf”.

According to Dorian, leg exercises are complex, and proper training, nutrition, and rest are required for better muscle recovery.  So let’s see what Dorian suggests for post-taring recovery.

Post-Training Nutrition and Recovery

For nutrition, Dorian believes in quality protein. He stated that the best sources for first-class protein are “eggs, beef, chicken, or Dairy cheeses.” 

He also added, “I've always been a supplement user, and from day one, I use a protein supplement.” This helps his muscles to recover quickly and also provides energy during workouts.

Just as food, good sleep plays a vital role in optimum recovery. He said, “I slept eight hours at night, and I’d also sleep two hours in the afternoon. That was every day. Around ten hours total.”

He used to eat six meals a day, which were non-negotiable for him during his peak days. Carbs are the actual energy source, and for this, Dorian prefers “rice, sweet potato, some vegetables and fruits, but mainly it was rice and oatmeal, those are the two things that I used.” This diet and sleep support his muscle recovery and development.

Do you skip leg day, or will you try to train your legs like Yates? Tell us in the comments.

Written by

Supradeep Dutta

Edited by

Oajaswini Prabhu