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June 8, 2023

Dorian Yates Explains the 2-Exercise Ab Routine That Fueled His Mr. Olympia Dynasty

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Yates shared more simple training secrets that elevated a perennial champion.

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These days, Dorian Yates happily spends most of his time in a deserved retirement in Brazil. However, there was a time when the six-time Mr. Olympia champion (1992-1997) constructed one of the greatest runs in bodybuilding history. As the 61-year-old continues to coast into the sunset, he’s been sharing more and more training tidbits that helped a one-time superstar become a living legend.

On June 7, 2023, Yates took to his Instagram page to break down a rather simple but effective ab workout from his Olympia heyday. Yates maintained that he was once inspired by the physique of the legendary Bruce Lee, who, in Yates’ opinion, had “great abs.”

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When boiled down, Yates’ prime ab routine probably doesn’t reinvent the wheel. Even from a glance, it appears pretty standard and accessible for athletes of any skill level. All one really needs to perform Yates’ ab workout is a focused commitment to their training.

It is as follows:

Dorian Yates | “Simple” Ab Workout

  • Bodyweight crunch — Two sets to failure
  • Bodyweight reverse crunch — Two sets to failure

Yates made sure to clarify that each rep was done with a “hard contraction” and a big exhalation of air at the peak contraction to maximize the potential benefits. Yates wrote that in the early parts of his career, he placed more of a premium on weight-training with his abs. That, in turn, led to a “blocky” look that he didn’t appreciate, and he transitioned to contraction-focused work utilizing just his body weight as a result.

In the end, Yates leaned on what he believed were natural gifts, proper nutrition, and low body fat that let him give his abs the requisite attention without going too far.

“In my opinion, it wasn’t really that important to train my abs as they were always visible due to my low body fat year-round,” Yates wrote. “And my genetics did play a part here in helping me stay lean. Everyone has abs. It’s just a case of revealing them by lowering your body fat.”

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In what can be a rigid and demanding sport like bodybuilding, there can be a natural tendency to believe that every segment of preparation needs to be complex. As Yates proves with a look at how he chiseled his abs, some workouts can be very simple and help an athlete achieve their goals anyway.

Featured image: @thedorianyates on Instagram

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March 30, 2023

Lee Haney Explains Why He Retired Undefeated After 8 Olympia Titles: “There’s Nowhere Else To Go But Down”

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Haney was on top of the sport. He wanted to be remembered on top.

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Lee Haney crafted a dynasty at the top of bodybuilding in the 1980s. To this day, the superstar’s eight consecutive Mr. Olympia titles (1984-1991) are only matched by fellow fitness legend Ronnie Coleman (1998-2005). Theoretically, Haney, who retired in his early 30s, could’ve vied for more Olympia victories. Instead, he stepped down after 1991.

On Mar. 29, 2023, during a YouTube episode of The Lee Labrada Show, Haney joined the eponymous host to discuss the exploits of his career. Labrada, who was a two-time runner-up to Haney’s title (1989-1990) is likely an ideal candidate to help Haney examine his career in hindsight. The most notable tidbit might have been the icon explaining why he didn’t pursue more Olympia greatness after establishing himself as unprecedented royalty.

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Like some elite bodybuilders, Haney described the pressure of maintaining his grip on the sport. From training to a mental battle, Haney said he successfully navigated rough waters for years. He made it clear he didn’t want to continue making such a sacrifice as he weighed his options after his 1991 Olympia triumph.

Part of Haney’s rationale was also about the idea of staying on top and being remembered on top.

“When we’re on top, there’s nowhere else to go but down,” Haney explained of his early decision to retire from bodybuilding. “So, the pressure of how do I stay here? What can I do different to bring a better package? All those things run through your mind and, if you don’t keep it together, that can really create a lot of stress.”

At the same time, while Haney was exceptional, he made clear he didn’t love bodybuilding per se. For a little while, he just had an impeccable dedication to his craft.

“I looked at bodybuilding in such a way that it’s my job,” Haney continued. “I didn’t worship the craft although I wanted to be the best at it. It wasn’t the end of the world as the way I looked at it.”

Ultimately, the 63-year-old Haney clarified that he almost considered retiring after his seventh Olympia victory in 1990. Though, that exit would’ve left the superstar merely tied with Arnold Schwarzenegger for Olympia wins. It took encouragement from Haney’s wife Shirley to keep pushing before he hung up his posing trunks.

The rest was literal bodybuilding history, as Haney would take his eighth consecutive win in 1991 for the Olympia record. The record would remain untouched until Ronnie Coleman’s record-tying eighth title in 2005.

“When I got to the seventh [Olympia win], I thought to myself, seven is a record,” Haney started. “Arnold [Schwarzenegger] didn’t do seven [Olympias] in a row but he did do overall. I had a conversation with Shirley, and she was like, ‘What are you talking about, quit? You gotta do eight. What’s the matter with you?’”

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These days, Haney appears to be basking in his retirement. Over three decades since he last stepped on stage, the living legen doesn’t seem to have any reservations about his decision.

Not that he ever did.

“I never regretted having not competed again. As a matter of fact, I never gave it another thought.”

Featured image: @lee_haney_official on Instagram

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March 24, 2023

Shaun Clarida Wants To Break Flex Lewis’ 212 Olympia Title Record

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Clarida will stick with the 212 as he begins the ascent of one of bodybuilding’s tallest mountains.

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Reigning 212 Olympia champ Shaun Clarida usually wears his heart on his oversized sleeve. The athlete hasn’t been shy about sharing his bodybuilding goals and his next mission might be the superstar’s loftiest yet.

On Mar. 23, 2023, Clarida appeared on an episode of The Truth podcast with esteemed bodybuilding trainer Hany Rambod. As the pair discussed the two-time 212 Olympia champion’s (2020, 2022) future plans, Clarida didn’t mince his words: he wants to break James “Flex” Lewis’ 212 Olympia record of seven titles (2012-2018). The athlete will be primarily sticking with the 212 division for the foreseeable future in search of this hallowed ambition.

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Clarida’s long-term 212 aspirations might come as a slight surprise, considering he most recently featured in the Men’s Open division at the 2023 Arnold Classic (AC). Despite the athlete being considerably smaller than his more massive peers, the bodybuilder took home a fifth-place finish at the contest.

Moving forward, in an approach that seems both realistic and training-efficient, Clarida didn’t necessarily rule out similar moonlighting Men’s Open appearances. However, he will otherwise keep his focus on the 212 division, as that is where he has shined the most in his career.

“I’m staying in 212 for sure,” Clarida explained. “The goal is to win multiple titles here [in the 212 division]. Of course, I like to dabble in a few smaller [Men’s] Open shows, maybe another Arnold Classic. But me just doing the Arnold Classic and doing well is not enough for me to just leave the 212 … I’m realistic. If I couldn’t win the [2022] Arnold [Classic], then what’s the point of me moving on from there? If I had won maybe it would be a different conversation.”

Clarida is behind Lewis’ dominating streak by five titles, but if anyone can match or eclipse the icon in the current landscape, it’s the 5-foot 2-inch competitor appropriately referred to as “The Giant Killer.” Usually, that’s in reference to Clarida overcoming bigger peers en route to a victory. In this case, Clarida surpassing Lewis would be more like beating a living legend — a metaphorical “giant” of the sport.

Clarida’s teasing his pursuit of the 212 Olympia record makes the years ahead potentially some of the most exciting the division has ever seen.

“212 is my home, it’s in my heart, and I want to walk away as one of the best to ever do it,” Clarida said. “I love Flex Lewis to death but the goal is to beat his record.”

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If Clarida were to unexpectedly hang up his posing trunks today, he’d already be remembered as one of the greatest bodybuilders of all time. Full stop. However, vying for Lewis’ mark would likely place him amongst an elite handful of names, regardless of division. For someone accustomed to “killing giants,” it’d be quite a sight to see him repeatedly reach that 212 Olympia summit.

Featured image: @shaunclarida on Instagram

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March 16, 2023

Olympia Legend Dorian Yates Describes His Favorite Back Exercise

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A tried and true favorite for a legend.

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It’d be easy to assume that most world-class bodybuilders have bread and butter exercises when it comes to training. They’ll have a movement they specifically prefer to augment a part of their physique. Mr. Olympia legend Dorian Yates, one of the greatest bodybuilders of all time, certainly fits this bill.

On Mar. 15, 2023, Yates posted a black and white Instagram photo of himself performing one of his signature exercises — a reverse-grip barbell row. In the accompanying caption, the six-time Mr. Olympia champion (1992-1997) went into appropriate detail about why he appreciates the barbell row as his favorite back-training mechanism.

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Per Yates’ account, he could typically move a heavier weight with his barbell rows. However, he wrote that he stuck to a usual 4.5 plates (four 45-pound plates and one 25-pound plate) on each side as to maintain quality form.

Yates noted he would usually perform this movement alongside former bodybuilder Paul Baxendale. He described an account where Baxendale initially utilized a lot of body momentum for his rows, partly due to the weight he had on the barbell. Yates maintained that when Baxendale halved his working weight, his back grew in size noticeably over the next few months.

Here is how the “Barbell Row — Yates Style” guide reads regarding proper tips and steps to perform the exercise:

Barbell Row “Yates Style” Steps and Tips

  1. Grip: Yates’ copy reads that the barbell row is the best exercise to build muscle on the lats and overall back. He would apparently utilize a reverse “underhand” grip while pulling his barbell into his waist. (Note: Yates has previously stated that he suffered a biceps tear while performing this exercise during preparation for his 1994 Mr. Olympia win, and subsequently switched to using an overhand grip.)
  2. Stance: For Yates’ row, he would keep his body above parallel at a 70-degree angle to the floor. He wrote that this allows the lat muscles to be in a better contracting position while protecting the back from injury. An arched position is vital to maximize full benefits.
  3. Partial Reps: In order to align with proper intensity, because forced reps can be difficult with a barbell row, Yates writes that it’s best to perform partial reps at a certain point. Though, he would only perform partial reps toward the end of a set after he couldn’t work through a full range of motion.
  4. Negative: As for the actual repetition, Yates would perform the negative portion (lowering phase) at a slow pace while the positive portion (lifting phase) received as much energy as feasible.
  5. Equipment: Finally, Yates wrote that he “believes in using wrist straps” for any heavy-weight back exercise. The main purpose was to uphold a firmer grip, in turn allowing him to better target his back muscles.

Taking these cues from Yates probably wouldn’t be the worst idea for an athlete seeking a greater way to build back mass in the modern era.

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These days, while seemingly maintaining his fitness at a high level, the 60-year-old Yates appears to be enjoying his retirement from competition more than anything. He has business ventures and resides in Brazil with his wife. That said, it looks like he knows he still has plenty of wise nuggets about bodybuilding to drop for those willing to learn.

Featured image: @thedorianyates on Instagram

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March 13, 2023

2008 Mr. Olympia, 2012 Masters Olympia Dexter Jackson Looks Jacked in New Training Clips

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Jackson still looks like he could shine on stage.

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Most know Dexter Jackson for his Mr. Olympia victory in 2008. However, the bodybuilder is widely renowned as one of the greatest bodybuilders in the history of the sport. For over 20 years, from 1999 to his retirement after the 2020 Mr. Olympia, Jackson was a prolific competitor. Judging by some recent training clips, the 53-year-old has still got his muscle-building mojo.

On Mar. 11, 2023, Jackson posted an Instagram video of himself working through an assortment of arm workouts, including a variety of biceps curls and triceps pushdowns. Just two days later, Jackson shared another clip where he performs various back movements, including seated cable rows and dumbbell rows. It is unclear if both videos were filmed the same day, but Jackson has an identical outfit adorned in each recording. Either way, they showcase a ripped Jackson seemingly powering through his training as he once did in his heyday.

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It’d be impossible to parse any serious competitive intentions from two tidbits of Jackson getting after it in the gym, but his videos could be related to a pending comeback. With the 2023 Masters Olympia returning this late summer in Romania, the now-older Jackson would qualify for the hallowed contest. Notably, Jackson won the 2012 Masters Olympia — the last time the competition was held before its upcoming return.

A potentially lucrative prize would await Jackson were he to make a competitive comeback at the 2023 Masters Olympia. In late February 2023, the contest’s organizing body revealed that the overall prize purse would be $229,000. Jackson would also potentially not be the only older established athlete, past or current, to feature in the competition. Due to a younger age, seven-time Olympia winner Phil Heath must wait for at least two iterations, but former 212 Olympia champion (2019) Kamal Elgargni has stated his interest in potentially aiming for the Masters crown at 51 years old.

Regardless of his coming steps, Jackson’s overall resume has stood the test of time.

In the late-2000s, Dexter Jackson shocked the bodybuilding world. After the end of Ronnie Coleman’s mostly unprecedented Mr. Olympia dynasty run, Jay Cutler looked poised to follow in his footsteps. As Cutler vied for a third consecutive title in 2008, the then-three-time Arnold Classic (AC) champion (2005-2006, 2008) Jackson would topple the defending Olympia king. Jackson rising to the top of bodybuilding right as a new “Hulk” emerged might be one of the more legendary Olympia victories in the competition’s history.

To this day, “The Blade” is one of only four bodybuilders who have ever won at least one AC and the Olympia. The others are Coleman, Cutler, and Brandon Curry. Jackson is also the only bodybuilder to win the AC, Mr. Olympia, and Masters Olympia titles. Here’s an overview of the main achievements from Jackson’s competitive career:

Dexter Jackson | Career Highlights

  • Arnold Classic champion: (2005-2006, 2008, 2013, 2015) — The record for the most AC wins
  • Mr. Olympia champion: (2008)
  • Masters Olympia champion: (2012)

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Even if Jackson doesn’t return to a stage, it’s probably not surprising to see him continue to crush it with weights in hand. Icons like Jackson may retire from formal competition, but that doesn’t mean the fire to improve ever goes away.

Featured image: @mrolympia08 on Instagram

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January 24, 2023

Bodybuilding Legend Samir Bannout Wants Chris Bumstead to Compete in Open Division at 2023 Arnold Classic

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Bannout thinks a new competitive venture would do Bumstead some good.

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As various prominent names in the bodybuilding sphere begin mapping out their plans for the 2023 calendar year, former 1983 Mr. Olympia Samir Bannout has been dispensing his thoughts on the current landscape of the sport. For example, in early January 2023, the living legend seemed to appreciate the International Federation of Bodybuilding and Fitness (IFBB) Pro League’s changes to its Olympia qualification system. In fact, he asserted that some of the changes, like nixing a previous points-based system, didn’t go far enough in being more selective. During a recent media appearance, the icon centered some of his specific thoughts on the future of a Classic Physique star.

On Jan. 20, 2023, Bannout appeared in an episode of The Muscle Maturity podcast. While breaking down some of the latest news in the bodybuilding world, Bannout touched on the status of one Chris Bumstead. Fresh off a fourth consecutive Classic Physique Olympia title, where the athlete competed with a partially torn biceps, Bannout believes Bumstead should be making the jump to the Men’s Open division at the upcoming 2023 Arnold Classic (AC). It could be an interesting prospect for one of the sport’s current figureheads.

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Bannout was evidently aware of the adversity Bumstead had to overcome to continue his Classic Physique reign. That didn’t seem to stop him from maintaining Bumstead should still be working to shine at the 2023 AC in Columbus, OH.

“Talking about Bumstead, he pulled his biceps muscle, and was in pain,” Bannout said. “In my opinion, Bumstead could be competing in the [2023] Arnold Classic in the Open. He should. Why not? Bumstead: do it.”

At the same time, Bannout understood that Bumstead would want to take time off to recuperate after such a significant ailment. After all, jumping right back into training and ideal competition nutrition might not be the best idea until Bumstead is fully healed after his health setback.

Such an immediate decision, division change or not, could translate to longer-term issues in Bumstead’s overall career if the competitor isn’t careful. While he stood by his initial Open sentiment for the young athlete, Bannout didn’t take it a step further.

“I think in Bumstead’s case, he had a partial tear,” Bannout noted. “It would be smart to pull down, it don’t matter a little bit, pull it down completely, because it might serve his career better. He knows. Him and his doctors know. But yeah, clearly it was visible to me something was going on with that bicep.”

In late September 2022, Bumstead had alluded to a potential place in the Men’s Open division in the future while speaking on a Muscular Development podcast. However, Bumstead maintained that 2023 wouldn’t be the right time for a shift. Factor in the current recovery from his biceps tear, and it appears improbable Bumstead will go full throttle with any ideas to enter the 2023 AC on Mar. 3-5, 2023.

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While some of his potential peers in the Open division, such as Nick Walker and Mamdouh “Big Ramy” Elssbiay, gear up for the monumental AC, Bumstead will likely stay on the sidelines for the time being. Even with a new lucrative cash prize and Bannout’s initial suggestion in the account, asking an elite competitor to shift divisions as he heals might not be feasible in such a short amount of time.

Nonetheless, Bumstead’s progress in and outside the gym will assuredly be something noteworthy to track in the coming months.

Featured image: @cbum on Instagram

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January 11, 2023

Bodybuilding Legends Ronnie Coleman and Jay Cutler Get Together for a Training Session

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A meeting of two hallowed fitness legends finished 2022.

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At the start of this century, Ronnie Coleman and Jay Cutler were arguably the two most prominent names in bodybuilding. En route to his legendary run of eight consecutive Mr. Olympia victories (1998-2005), Coleman relegated Cutler to second-place on four occasions (2001, 2003-2005). When push came to shove, and Cutler was ready for his long-awaited moment of glory, he would finally dethrone Coleman in 2006 and capture another title over his ripped peer in 2007.

Over a decade and a half later, Coleman and Cutler are two primary fixtures in the extended lore of bodybuilding history. The two former titans have a combined 12 Mr. Olympia titles (eight for Coleman, four for Cutler) and continue to be influential voices intimately concerned with the happenings of the modern sport. On Jan. 10, 2023, a video posted on Cutler’s YouTube channel features the two icons, joined by bodybuilding YouTube personality Jesse James West, plowing through a collaborative training session. Per the caption of Cutler’s video, the workout took place sometime during the 2022 Mr. Olympia weekend on Dec. 16-18, 2022.

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The central focus of the three men’s joint workout was to chisel their respective back and biceps muscles. To commemorate the two legends he was training with, West had headbands and sleeveless flannels for everyone involved to adorn. A torn towel (reminiscent of these headbands) was a Cutler trademark look during the early parts of his career. Meanwhile, Coleman made wearing a sleeveless flannel his own staple during his dominant run as Mr. Olympia.

Once the workout got up and rolling, there was no stopping this whirlwind of strength and energy. The trio worked through respective sets of lat pulldowns, shifted to seated cable rows and single-arm machine rows, and implemented alternating traditional dumbbell curls throughout their routine. They did not specify the precise numbers and reps for each respective set.

In a treat for any spectating and diehard fans, Coleman and Cutler used the workout as an opportunity to swap unique anecdotes from Olympia legend to Olympia legend. It might have been an inside look at what it was like to be in the two men’s shoes while they were in their athletic primes.

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Coleman and Cutler are certainly astute enough to know that what they have to offer bodybuilding now is more in line with their replete wisdom and experience. That’s what made their enthusiasm for watching Hadi Choopan finally climb the Olympia mountain post-workout palpable.

For a time, they were rivals. In the present, Coleman and Cutler can happily embrace their roles as stewards of bodybuilding’s past and future.

Featured image: JayCutlerTV on YouTube

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January 6, 2023

Former Mr. Olympia Samir Bannout Believes Contest Qualification Should Be More Selective

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The Lion of Lebanon thinks the Olympia needs to showcase only the best of the best.

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To close the 2022 calendar year, the International Federation of Bodybuilding and Fitness (IFBB) revealed the standards for the 2023 Olympia qualification process. The contest’s next iteration will occur sometime in November 2023 in Orlando, FL. Before that competitive moment arrives, a former Mr. Olympia (1983) champion, Samir Bannout, recently discussed what he feels are issues concerning bodybuilding’s main event.

During a Jan. 3, 2023, episode of The Muscle Maturity Podcast, Bannout broke down his current thoughts on bodybuilding as a sport and where he feels the flagship Mr. Olympia must evolve. Among the more notable bullet points was the former fitness titan stressing that the qualification process for the contest should be more rigid.

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Perhaps the most significant change to the IFBB’s Olympia qualification system in 2023 was that there would no longer be a points system. Only the top-five finishers in the 2022 Mr. Olympia, the top three athletes in every other 2022 Olympia division, and the respective contest winners of every IFBB Pro League competition in 2023 will qualify for November’s festivities in Florida.

In a spanning discussion, this is a change that Bannout welcomed and said doesn’t go far enough. The 2022 Mr. Olympia stage held a field of 30 competitors vying for the title, which was too vast a field in Bannout’s experienced opinion.

“The Olympia should never be more than 20 contestants. Never. That should be the limit. The cream of the crop should get on that stage,” Bannout said. “If you don’t make the top ten, it’s over. I think the top five should qualify again.”

Regarding prize money, the Men’s Open category, with champion Hadi Choopan, eclipsed every other participating Olympia division by far in the 2022 edition of the Olympia. This is a discrepancy Bannout doesn’t appreciate. Like Arnold Schwarzenegger, Bannout believes the Classic Physique division deserves more respect.

“A guy like Chris Bumstead, honestly, he was the most conditioned and the most professional at the Olympia weekend, and his check was $50,000.” Bannout started. “And the third-place winner (in the Men’s Open) took home $100,000. How [expletive] do you explain that?”

As for improving the Olympia’s general presentation, Bannout noted he thinks the contest’s organizers should be making more of an earnest effort to highlight past victors. To this former Olympia champion, his suggested plan is to continue building the sport’s mystique while catering to loyal spectators by honoring Olympia winners from previous years.

“It [would be] really cool every decade, at least or every 5-6 years, bring all the Mr. Olympias on stage for just two minutes,” Bannout proposed. “And that’s gonna bring a more happy atmosphere and celebration. Like Arnold does [at the Arnold Classic contest], he brings all the former Arnold Classic champions.”

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Whether the IFBB and the Olympia’s organizers will take Bannout’s suggestions and apply them in the future remains to be seen. For now, he’s just the latest legend of the sport who seems to want better for those athletes that have come after him.

Featured image: @officialsamirbannout on Instagram

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