Famed for being a six-time Olympia champion, Dorian Yates certainly made a name for himself on the bodybuilding stage. Particularly renowned for his bodybuilding video guide “Blood & Guts” which was released in 2003, it might come as a surprise to some that simple exercises had a significant role in his success.
One such exercise Yates heavily relied on as part of his regime was the shrug, a manoeuvre notorious for its ability to work the trapezius muscles beautifully. Despite having a bank of diverse exercises at his disposal, Yates included shrugs in his workout plan throughout the years, alternating between barbell and machine variations and occasionally mixing it up with dumbbell renditions. A testimony of the effectiveness of the shrug emanates from the fact that, regardless of the prop (barbell, dumbbell, or machine), it was the sole direct exercise for his traps.
Sitting between the neck and shoulders on either side of the skeletal frame, the trapezius or ‘traps’ are an essential muscle group that can be seen from both the front and back. They are a trapezoidal mass of muscle fibres that lend the desirably triangular look to the upper shoulder area, contributing significantly to the sculpted bodybuilder silhouette.
Yates relives his training with Mike Mentzer with the Hammer Strength shrug machine using eight plates per side, which goes to demonstrate how vital shrugs were in his routine. His wide-eyed appreciation for their brand of equipment marked his earliest encounters with the product, eventually leading to a contract and after, some excellent equipment additions to Temple Gym. Believing in the technology, he kept using the shrug machine, also doubling it as a chest press equipment on occasions.
Most of Yates bodybuilding expedition is tied to Temple Gym in Birmingham, a place which saw him dedicate countless hours honing his physical prowess. His primary goal with the shrug was to build mass and strength in the upper back. This later on, significantly improved his performance with other weights including the deadlift. The actual shrugging aspect of the movement involves pushing the barbell or dumbbell upwards, primarily concentrating on the shoulders. A key to optimising the result is for the shoulders to be directed upwards toward the ears during the lift, and the arms given less emphasis.
This productive shrugging exercise was not the only takeaway from Yates’ success strategy. He also acquainted the idea of incorporating partial reps when failure was noticed to thoroughly exhaust the traps. The pursuit of bodybuilding perfection marked a variety of techniques for optimum results in his routine. While you’d get more freedom with dumbbell shrugs, barbells and machines allowed potentially larger weights, observed the legendary bodybuilder.
However, it’s crucial to point out that Dorian Yates in his prime was an exceptional specimen. Following his path, one should be cautious to select the weight that won’t strain their traps as it’d be counterproductive otherwise. The primary focus should be on improving your form and gradually increasing weight, sets, and repetitions. At Temple Gym, Yates states that, at one point, he was the only exerciser of 100kg dumbbell post having got them made. The life of the legend can continue to inspire many fitness enthusiasts.
