In a world ruled by bench press and squats far too many people avoid one of the most important muscular systems – the back.
Not only does the back look great, but it is also crucial in posture, balance, and overall strength. For a moment, think of the muscles in your back as the primary structure at which your body uses to stabilize all movements – walking, running etc. Along with the core, your back works to balance and connect the upper and lower body.
The back muscles are the only set of muscles that innervate both the upper and lower limbs.
The lats have massive control over the mid-back and the arms, while the erector spinae serves to extend the spine and extend the leg.
On a fundamental level, the back muscles work to extend the spine, retract the scapula and adduct the arm. This is why pulling motions – like rows and pull-ups are some of the best exercises to target these muscles.
One of the best back workouts was created by a legendary bodybuilder, Six-times Mr. Olympia, Dorian Yates. It is important to note that this workout is almost strictly based on hypertrophy principles. Dorian’s workout program is set up with one working set.
What’s a Working Set?
Working sets are the true training periods after your warm up. Some powerlifting style workouts will have 3-4 warm-up sets before they actually have a working set.
Traditionally, this style of training will only utilize 1-2 working sets and they are used to train the body to carry the heaviest load possible for the total reps.
Take a look at Dorian Yates workout to get an idea of working sets.
|DORIAN YATES: BACK WORKOUT||Warmup||Working Set|
|Supinated Grip Pulldown||2||15||1||8-10|
|Seated Cable Rows||1||12||1||8|
Dorian Yates Back Workout Notes
- Although the programming here only shows 1-2 warm-up sets feel free to utilize more – so long as you do not deplete your energy before your working sets.
- Working sets should be done to failure – if you have 8 reps, max out for 8 reps.
- Take long rest times between exercises – over 2 minutes may be needed in order to enable glycogen resynthesis (energy for next lift).
Dorian hits all the big movements here. This is a compound style of training that will really help to build thickness and stretch in the lats, rhomboids and middle traps.
This workout is best built for someone looking to increase the size and strength of their back without overloading on deadlift or pull-ups – as this can be stressful on the shoulder.
If you are looking for a great style of training that has helped to develop one of the strongest backs in bodybuilding history look no further than this Dorian Yates Back Workout.
This really is one workout from the golden era. The back muscles, especially the lats and erector group work very well through heavy weights – but be sure to progress slowly as an injury would set you back and diminish your progress.