來自 其他
磅數 315.1磅
發文 221
註冊 2002/10/27
量級 輕中量級
★★☆
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Dorian Raps!
The Shadow On...
- Iron Will Training
- Bab To The Bone Density
- Why ProPeptides Rule!
By Dorian Yates, 6-time Mr. Olympia. With Jeff Everson, 0-time Mr. Olympia.
Unequivocally, Dorian Yates built the greatest density and hardness of any bodybuilder in history. It certainly could be argued that George Thorogood composed his rock, lead guitar classic, Bad-To-The-Bone — bbbbbbbb... bad to describe the Shadow, Dorian Yates. Dorian won the IFBB Mr. Olympia six times, reigning supreme from 1992-1997. (I, meanwhile, was never so bad, being in touch with my feminine side and all and I was Mr. Olympia zero times.) But, I have watched the Mr. Olympia 19 times. This at least qualifies me to speak (politely) to Mr. Shadow. Thus – I fired off some questions to Dorian, the man, on the eve of the 2003 Arnold Classic Men’s Championships.
PM: Dorian, while too many others like me have only acquired heavy-duty cerebral density, how were you able to develop such tremendous density, hardness and vascularity, especially compared to everyone else?
DY: Many of these qualities, while in part genetic, are responsive to the type and length of training. Hardness, density and vascularity are all directly related to these factors. Both long term and pre-contest nutrition, plays a critical role, especially for body-part muscle and full-body recuperation. I guess many bodybuilders work without pushing intensity. That is a waste of time.
PM: Dorian, to get it out of the way, do special drugs enhance these qualities?
DY: I personally don’t think so. There is little evidence that steroids and growth hormones make muscles harder and denser. They contribute to size and strength, total blood volume and they can increase the number of red blood cells. They contribute to greater vascularity provided the bodybuilder has reduced body fat percentage adequately, but even vascularity is related to training time and intensity. My opinion is that drugs help a hard-training man add size and volume but there is no drug that accomplishes density and hardness, even anti-estrogens. This is muscle maturity. Some unique protein combinations, along with controlled balances of carbohydrates and fats, can significantly change your body with or without drugs. It seems that in many cases, the drugs add motivation which some guys need. They do not seem driven enough without them. You have to want to get better, to be driven for improvement without drugs. I call it iron will, and that does not come from drugs!
PM: In your opinion are the pros today as hard and dense as you were?
DY: Of course not Jeff. (DY laughs.) I don’t know. If you look closely at the physiques of the top ladies like Lenda Murray, it seems that, considering gender, the women are harder and more dense than some of the guys. I say the guys have placed more emphasis on volume and size today and have moved away from the mature, hard look of 10 years ago, especially in the back, the hamstrings and the traps. Along with the forearm, these muscles take longer to train and require intense (heavy) training. The guys are getting better generally, much bigger, but there’s a different physique. It could be that steroid use is too high and the body rebels chemically. You can’t control estrogen rebound on super high testosterone. I think there’s more water retention that produces somewhat of a bit more softer physique today, especially in the back.
PM: Could some of this be due to diuretic testing?
DY: Nah, I don’t really think so because, water pills deflate size, density and volume. You get smaller and go flat, not hard or dense. Testing is a welcome move.
PM: What did you do to get hardness and density? With your injuries, do you regret that you pushed with so much Mentzer-like intensity or Heavy Duty?
DY: Well, who would not regret injuries? In fact, one pushes, pushes to win, to get better. Training setbacks and injuries are part of it. All athletes get injured. I was able to win the Olympia despite some early, serious shoulder impingement. That required an arthroscopic operation, [Jeff’s Note: It’s a bit less invasive when done with a scope]. Later I had quadriceps vastus tears, biceps tear, elbow scar tissue problems and even a triceps tear. Injuries first got me in ‘94, but I still won many times after that. When I felt I could not train at my 100% level, I stepped down because that is my way – no secondary efforts. I learned to train harder than many do and had better proteins with access to micellar casein propeptides in 1997. But what would be the point to train, deliberately to avoid injuries? Maybe when one is 60, but it’s kind of like car racing and not using the gas. You can’t win with that thinking. If you are trying to pole vault 20 feet you don’t stop half way. You go 100% and you either make it over or not. Sometimes the pole snaps. I won the Mr. Olympia six times. I have no regrets.
PM: Speaking of proteins, I (Jeff Everson) was with Myosystems with Bill Phillips and Dr. Scott Connelly, distributing MET-Rx in ‘92-‘95, and I recall, there was quite a bidding war for your endorsement and services.
DY: I was part of what you call a bidding session, when the wrestling group moved into bodybuilding. I rejected that, not in the best interests of the bodybuilders and the sport at heart and I was right. And yes, with proteins, both Mr. Weider and Dr. Connelly were sort of bidding. I signed with Mr. Weider. How could I not? In my winning period, this was best for my bodybuilding career and Peter at FLEX gave me huge publicity all through my competitive career and still does. I will be forever in his debt. Starting at the time, I learned as much as I could about proteins. New stuff was out. It was a start of an education. I really learned about the differences among the major forms of whey. In fact, over a period of about 5 years, from ‘94-‘99, I moved from believing that milk was best to believing in egg then on to believing in ion exchange whey – and then around 97- 98, I decided that micellar casein should be combined with good whey. This is best. A protein supplement should provide for building anabolism and should fight catabolism. I was learning about casein and caseinates. I learned about the muscle-building power of peptides of proteins and I was able to get this protein when no one else even knew about it, let alone get it. These proteins helped me immensely, especially in recovering and overcoming injuries. My emphasis shifted from just calories (I consumed over 5000 a day) to nutrients, stronger proteins and correct carbohydrates. My weight climbed to 270-pounds. Even then, I got my maximum density and hardness. Kerry Kayes and Brian Batcheldor taught me more about super glycogen, post-workout loading for muscle recuperation. That is why we developed the GF osmotic stimulant.
PM: This is the genesis of the ProPeptides, the Dorian Yates Approved line. It really evolved. This sounds sort of like what Lee Labrada went through, being with Joe, moving through Met-Rx and then being stimulated to learn a whole new career, launching his own supplement company and becoming successful.
DY: Yes, exactly so. I became just as intense about protein as I was about training and I think Lee is too. Lee also believes that a mixed blend of protein is strongest. Towards the end of the Olympias, I managed to get the strongest proteins available, bonded peptides. Peptides are the best protein structures for bodybuilding. As soon as I retired I sought to develop more, the best combinations of the proteins that I could, and I did, – the Dorian Yates Approved (DYA) Supplements. Serious bodybuilders are only now beginning to find out about peptides of micellar casein and whey blended with probiotics. Now, most of the serious guys really are using DYA and we could show you the purchase orders to prove it. Everybody in Europe uses it.
The underlying manufacturing agent has the only undenatured (native) form of micellar casein in the United States. If any company that wants to add micellar casein in their protein blend, that’s the only place to attain it.
PM: Gee… well, since the company pays for some ads in PM, my editing pen stays in my pocket. Dorian, give my readers substantive training stuff, especially about your famous thick-back exercises, sets/reps/poundages.
DY: It’s hard to relate this here – bodybuilding is not just sets and reps, it is a cycle of emotion and intensity, full recuperation and bettering the previous cycle. In my book with my friend and countryman Peter McGough at FLEX, we relate all this information. [Jeff’s Note: A Warrior’s Story, The Life and Training Philosophy of the World’s Best Bodybuilder, Yates/McGough, 1998).] Call 800.940.5978 to order. One thing that I did, or did not do, was to “explode” in the positive part of the lift. Many suggest this today, pointing out that it is necessary to activate fast-muscle. Instead I decided to train slower deliberately to maintain maximum tension on the muscle. The overhead lifters must train explosively, but bodybuilders are not jerking maximum single weights up. Another thing I did, prior to my biceps injury (this was a tear, the muscle did not come off the bone attachments), was bent rows with a curl grip. I would keep my upper body at a 70-degree angle and rowed with up to 405-pounds for six strict reps and then I finished with a three-quarter and half rep. I always went to failure and I did minimum sets after warm-ups. I always trained back and rear deltoids together as a whole, on a separate day, once in 7 days’ time. In general, I did 9-10 total sets for my back, reps 8-15 to failure. I would do machine pulldowns, usually the Hammer, the Nautilus Pullover, barbell rows, one-arm Hammer row and cable apparatus long pulley rows, in that order. I almost always did a general warmup, then 1-2, semi-heavy sets for specific warm-up, then an all-out set to failure. I reached 440 pounds in a set of pullovers, 245 pounds in one-arm Hammers and the full stack, which was usually 300-350 plus pounds in the long cable row. I then trained rear deltoids and finished with 2 sets of deadlifts, 315 pounds x 8 reps and 405 pounds x 8-10 reps. I did them super-slow and with my back flat.
PM: Well, we hope we can get lots more from The Shadow! Workout information is lacking and confusing as hell, frankly. I’d like to offer you ample opportunity to pass some experience and wisdom to beginners and intermediates, those that are reaching their first sticking point. Eating is also an area where there is huge confusion. Today what would you recommend for building muscle? And don’t be shy about the DYA line. I am a fan. I have consistently ranked your ProPeptides at the top with Beverly, MET-Rx and Optimum since Planet Muscle began in 2000, long before you advertised and each time it has tested to label.
DY: Sure. Thanks. Again, these are my beliefs. This depends upon goals: when you train, your family commitments, your business, whether you are an owl or a lark and several other factors such as general health and medicals. Here is the nutrition recommended
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