{"id":476144,"date":"2026-02-13T00:03:08","date_gmt":"2026-02-13T00:03:08","guid":{"rendered":"https:\/\/www.newsbeep.com\/au\/476144\/"},"modified":"2026-02-13T00:03:08","modified_gmt":"2026-02-13T00:03:08","slug":"how-bodybuilding-legend-dorian-yates-63-stays-in-shape-with-just-2-workouts-a-week","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/au\/476144\/","title":{"rendered":"How Bodybuilding Legend Dorian Yates, 63, Stays in Shape with Just 2 Workouts a Week"},"content":{"rendered":"

At 63, Dorian Yates<\/a> is still in hugely impressive shape \u2013 even with just two weight sessions per week. In his heyday, Yates dominated the sport with his famous high-intensity, low-volume<\/a> approach, winning six Mr Olympia titles between 1992 and 1997.<\/p>\n

Yates employed a two-days-on, one-off training split, with sessions lasting no more than an hour. He worked to complete muscular failure<\/a> on each exercise, utilising forced reps<\/a> and forced negatives<\/a> to get every last drop out of the one or two sets he performed per movement. His titles show the approach clearly worked.<\/p>\n

But rather than basking in the glory of his retirement, now 30 years on from his peak, Yates has added variety to his life away from the gym floor. While he still sticks to a consistent schedule and is regularly seen pushing others with his famed high-intensity style, the 63-year-old now prefers to stay active in ways that don\u2019t always require him to pump as much iron as possible.<\/p>\n

\u2018Probably the number one question I get asked is, \u201cDon\u2019t you miss being that big?\u201d My answer is always the same\u2026 no. Competitive bodybuilding and everything that came with being an elite athlete was a phase of my life, it was temporary,\u2019 Yates wrote on Instagram<\/a>. \u2018I\u2019m still training 2x per week with weights, but also other forms of exercise like pilates<\/a>, yoga<\/a>, biking etc.\u2019<\/p>\n

Shifting focus away from the gym hasn\u2019t meant a shift in his approach to nutrition. Yates continues to prioritise the quality of his diet and what he eats \u2013 highlighting how he\u2019s managed to maintain his physique.<\/p>\n

\u2018And I eat two meals a day, usually lunch and dinner. It\u2019s mainly protein and fats, and a little carbs. I feel great and it\u2019s working for me.\u2019<\/p>\n

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