Dorian Yates, the six-time Olympia champion, is renowned for his “Blood & Guts” bodybuilding video guide. Yet, even after such extensive discourse, Yates still has many exercise tips and tricks under his sleeve which never made to the public knowledge. Unveiling one such secret, Yates describes the incredible impact that a simple exercise like ‘shrug’ had on his monumental success.
Dorian Yates, also known as ‘The Shadow’ in the bodybuilding arena, narrated his engagements with barbell and machine shrugs in an Instagram post. He enlightened his followers about how throughout his career, he kept alternating between barbell, dumbbells, and machines for performing shrugs. He emphasized that it was always one kind of exercise for building his traps, be it barbell, dumbbell, or a machine.
Shrugs are specifically designed to target the trapezius muscle. This muscle group stretches across the back of the shoulder and neck and creating an illusion of a triangular upper shoulder. Engaging the traps is what earns you that coveted masculine appearance.
Yates also shared his experience of training with Mike Mentzer using a Hammer Strength shrug machine. He expressed his admiration for the Hammer Strength equipment and how it impressed him the very first time he used it. This was a stepping stone for him getting contracted with Hammer Strength and bringing in amazing machines to the Temple Gym, the place where his bodybuilding journey began.
Grounded in Birmingham’s Temple Gym, ‘The Shadow’ spent countless hours molding his physique for bodybuilding triumphs. His training was majorly focused around shrugs, aimed at building mass and fortifying the upper back. The proficiency gained doing shrugs significantly improved his performance in other lifts, such as deadlifting.
The shrugging movement is simple, but effective. It involves driving the barbell or dumbbell upwards while focusing on the shoulder and using less of the arm strength. The key is to bring the shoulders up towards the ears while raising the bar, then pausing briefly at the top to fully activate the traps before lowering the weight.
Yates also disclosed his use of partial reps for the trap exercises, especially when he had exhausted them with regular reps. This helped bring variation and freedom in his exercise routine. Dumbbells allowed for more flexibility but the use of barbells and machines facilitated heavier lifts.
When building traps, it’s essential to choose a weight that doesn’t strain the muscle group. This is counterproductive and can lead to injuries. Progressive weight addition alongside consistent form maintenance is critical. One needs to gradually add weight, sets, and reps while maintaining the form.
The bodybuilding legend also shared how he had to ask for 100kg dumbbells specifically made for him. They were brought into the Temple Gym and he was the only user.
Yates also keeps sharing his journey and numerous other fitness inspirations on his Instagram page. His tips, tricks, and advice prove to be a reservoir of knowledge for aspiring bodybuilders. Recalling his journey and reminiscing his struggles, Yates evidently holds the revered position in the bodybuilding cosmos very humbly and shares generously. His bits of advice truly shed light on his legendary success and make an intriguing read for his fans worldwide. He is not only a bodybuilding legend but also an able mentor for fitness enthusiasts.
