Not all exercises are equally effective for building muscle. Effectiveness for hypertrophy is impacted by an exercise’s loading potential and resistance curve.
Six-time Mr. Olympia champ Dorian Yates shared his top 10 muscle-building exercises in a video published on coach Charlie Johnson’s YouTube channel on July 17, 2024. These lifts are the cornerstone of his training philosophy and were instrumental in his competitive bodybuilding success.
Dorian Yates’ 10 Go-To Exercises For Hypertrophy
- Leg Extension
- Squat or Leg Press
- Standing Calf Raise
- Nautilus Pullover
- Lat Pulldown
- Bench Press
- Flyes
- Dumbbell Lateral Raise
- Concentration Curl
- Triceps Cable Pushdown
Check out the video below:
[Related: Dorian Yates: No Bodybuilder Today Can “Match Up” With ’90s Pros]
Legs
1. Leg Extension
Isometric exercises are effective for enhancing mind-muscle connection and maxing out muscle pumps, which can promote muscle stimulation and growth (1). Focus on fully extending the knees at the top of each rep for a sharp contraction.
2. Squats or Leg Press
Yates suggested choosing between the conventional barbell or Smith machine squat variations based on personal preference. The leg press may be more effective than barbell back squats for targeting the hamstrings, depending on how it lines up with one’s structure. Use slow, controlled eccentrics to increase time under tension. (2)
3. Standing Calf Raise
Prioritize a full range of motion over load for optimal gastrocnemius recruitment. After reaching mechanical failure (form breaking due to muscle fatigue), perform lengthened partials to stimulate growth. (3)
Back
4. Nautilus Pullover
Yates helped popularize the Nautilus pullover machine through his Olympia training videos. This exercise isn’t just for the lats. It also targets the serratus anterior, a muscle crucial for shoulder stability and scapular movement.
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5. Lat Pulldown
Yates suggests choosing between rowing exercises or lat pulldowns. However, he recommends pulldowns in his 10-exercise list. Experiment with different grips to best target the upper back. (For more on why Yates thinks you should avoid a wide grip, head here.)
Chest
6. Bench Press
This compound exercise targets the chest, anterior deltoids, and triceps. Focus on feeling a deep stretch when lowering the bar to the chest.
7. Flyes
Yates recommended any flye that feels comfortable while isolating the chest. Use them to pre-exhaust the chest at the beginning of a workout so that you can feel greater muscle fiber recruitment during compound lifts like the bench press without needing to lift super heavy.
Shoulders
8. Dumbbell Lateral Raise
Yates recommended dumbbell lateral raises to bias the medial deltoids. He prefers dumbbells over the cables as he feels the former offers a more natural ROM.
Initiate the movement with the elbows. Focus on isolating the medial delts and resist trap involvement. A common cue is reaching during concentrics.
Arms
9. Concentration Curl
Perform concentration curls seated or standing, depending on what feels more comfortable. Focus on peak contraction at the top of each rep. Use three-second eccentrics.
10. Triceps Cable Pushdown
Maintain a slight forward lean and keep your elbows tight to your torso. This can help better isolate the triceps and prevent the shoulders from taking on load.
Yates recommended beginning each workout with a one-minute cardio session to warm up. Follow with one or two warm-up sets for each exercise before performing a final set to muscle failure.
Two or three sets on each exercise…would be enough stimulus to grow muscle mass.
Yates believes many lifters overcomplicate bodybuilding. He asserts these 10 exercises performed twice per week consistently should be effective for hypertrophy.
References
- Hirono, T., Ikezoe, T., Taniguchi, M., Tanaka, H., Saeki, J., Yagi, M., Umehara, J., & Ichihashi, N. (2022). Relationship Between Muscle Swelling and Hypertrophy Induced by Resistance Training. Journal of strength and conditioning research, 36(2), 359–364. https://doi.org/10.1519/JSC.0000000000003478
- Burd NA, Andrews RJ, West DW, et al. Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. J Physiol. 2012;590(2):351-362. doi:10.1113/jphysiol.2011.221200
- Kassiano, W., Costa, B., Kunevaliki, G., Soares, D., Zacarias, G., Manske, I., Takaki, Y., Ruggiero, M. F., Stavinski, N., Francsuel, J., Tricoli, I., Carneiro, M. A. S., & Cyrino, E. S. (2023). Greater Gastrocnemius Muscle Hypertrophy After Partial Range of Motion Training Performed at Long Muscle Lengths. Journal of strength and conditioning research, 37(9), 1746–1753. https://doi.org/10.1519/JSC.0000000000004460
Featured image: @thedorianyates on Instagram
