Edited by: Francesco Currò
Extracted from my new " Training " technical dispensation - where among the various topics I present a complete review of High Intensity, Heavy Duty "Mentzer style" training, Heavy Duty "Yates style" etc. - here are two tables showing how Dorian Yates used to train his back, and above all how, over time - in accordance with the Mentzerian maxim : "... bigger and stronger you become and the less you have to train ... " - the working volume of his training has been gradually decreasing.
The following table is of a Yates "second way", that is since he began to suffer the mentzerian influence of the concept of a single set.
| Exercise | Series | Repetitions |
| "Yates" style oarsman (reverse socket and bust inclined at about 70 °) | 2 | 6-8 |
| Rower with a handlebar | 1 | 12 |
| Low pulley | 1 | 8 |
| Traction on the bar with a wide grip | 1 | to failure |
| Lat machine with "trazibar" | 1 | 12 |
| Reverse socket machine | 1 | 6-10 |
| Raise at 90 ° | 1 | 6-8 |
| shaken | 1 | 6-8 |
| Hiperextension | 1 | 10-12 |
| Deadlift | 1 | 6-8 |
The following table is instead of a Yates, which I would define "last way", that is it is relative to the last years in which it competed.
| Exercise | Series | Repetitions |
| Reverse socket machine | 1 | 6-10 |
| Traction on the bar with a wide grip | 1 | to failure |
| "Yates" style oarsman (reverse socket and bust inclined at about 70 °) | 1 | 6-8 |
| Low pulley | 1 | 8 |
| Raise at 90 ° | 1 | 6-8 |
| shaken | 1 | 6-8 |
| Hiperextension | 1 | 10-12 |
| Deadlift | 1 | 6-8 |
For both tables, the "tactics" remain unchanged:
- Often vary not so much the exercises (which are excellent), as the order of the same.
- Arch your back during the exercises; if you are one of those who "normally" bend your back while performing back exercises, lower the weights and try to "re-learn" to perform these exercises.
- In the low pulley, avoid swinging too much back and forth; it is not absolutely necessary to move the bust too much.
- It is not bad to use the principles of maximum contraction and continuous tension; remember: quality in performing the exercises!
- Every so often, after reaching the failure, add some forced repetition.
Few series, but done well; this is a summary of the philosophy of Dorian Yates!
 |  Francesco Currò, teacher of ASI / CONI, teacher of the Accademia del Fitness, athletic trainer and personal trainer, is the author of the new book " Full Body ", of the e-book " The Training " and of the book on "Multiple Frequency Systems" . For more information, write to the email address, visit the websites //web.infinito.it/utenti/x/x_shadow/ or //digilander.libero.it/francescocurro/ or call the following number: 349 / 23.333.23. |
