Filling the void between Lee Haney’s greatness and Ronnie Coleman’s reign, Dorian Yates spread his dominance by winning six Mr. Olympia titles. In fact, the British bodybuilder was the precursor of the mass monster era of bodybuilding. Yates stood 5’9″ and weighed 260 lbs on-season. Known for his high-intensity training, the legend believed anyone could grow a lot of muscle from a low volume. So, while gaining shoulder muscles, who is better than the six-Sandows winner to guide?

Recently, the 61-year-old bodybuilder took to his Instagram to share his insights on what made his deltoids look monstrous during his prime. Evidently, it was the ravaging exercise that he performed with 65-lb dumbbells that helped him build a world-class physique. Let’s hear from the icon himself.

Dorian Yates shared tips to build an unmatched deltoid

With his decades of experience in the field, the Birmingham native wants you to train harder. Significantly, even after taking his retirement, Yates remains an advocate of the sport and continues to share tips through his frequent social media updates to teach beginners. On April 25, 2023, the British bodybuilding legend shared a throwback picture of him on his Instagram.

Talking about the seated dumbbell side raises that were always there in his routine, Yates wrote, “I did use the 65lb dumbbells here, my form was always strict and controlled. After getting 6-8 reps, I’d often do half reps, then quarter reps and then barely move the dumbbells a few inches… to positive muscular failure!”

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Describing the process, The Shadow wrote, “I’d bring the dumbbells up to shoulder height and aim to squeeze… this is where that mind-muscle connection comes in!” While customizing his workout with a seated dumbbell raise, Yates felt it really allowed him to focus on the medial head of the deltoid with a stricter form as opposed to standing. However, even after being distant from competitions, the beast still hits the gym with his unparalleled spirit.

Dorian Yates’s incredible fitness

Decades after retiring, Yates’s high-intensity approach to fitness has amassed incredible results. Recently the Englishman underwent a health and fitness test, per his social media. Notably, he was sitting on an exercise bike, attaching a lot of medical equipment and wires to his body. Describing the picture he wrote, “Going all out on an extensive health check and V02 max test in Brasil,” in the caption.

Revealing his “excellent aerobic capacity”, Yates thanked his workout regime, “Looks like my HIIT 8-minute 2 x weekly cardio sessions paid off.” The results indicate that his fitness levels are equivalent to someone almost half his age. His fitness is top-notch, as he added, “…Your chronological age is 60 years old, but your biological age is 30-39 years old.”

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Dorian Yates is the embodiment of strength and determination. Even after retiring from the sport, he never stopped his quest for fitness. What do you think about his fitness?