💪 2 “Silly” Exercises Dorian Yates Hates

Welcome to The Ripped Report! Here’s what we’ve got for you today: 

• 2 bodybuilding exercises Dorian Yates claims are a “waste of time”

• 7 row variations to build a bigger back

• 10 bodybuilders from the ‘90s who defined the “Mass Monster” era 

TRAINING 

Yates v. Science 

Building the physique of an elite bodybuilder requires careful exercise selection. Choose the right movements, and you'll see muscle growth; choose poorly and progress stalls. Six-time Mr. Olympia Dorian Yates famously steered clear of two exercises during his legendary career: lunges and upright rows.

“Upright rows and lunges: silly exercises. Waste of time,” Yates once said. He criticized upright rows for their inability to effectively isolate the rear deltoids. As for lunges, Yates acknowledged their role in improving balance and mobility but argued they’re not particularly effective for building quadriceps. But do the claims of “The Shadow” hold up under scrutiny? Let’s dive into the research to find out.

WORKOUT

Pull Your Weight 

Rowing is one of the most effective ways to activate and strengthen your back muscles, but sticking to the same variations can quickly become monotonous and may even stall your progress. To keep things fresh and challenging, we’ve compiled seven unique row variations for your next pull day.

From the seal row to the inverted row, each variation targets your rhomboids and lats from different angles, helping you build a stronger, more balanced back. Plus, rows can be performed using a variety of equipment — barbells, dumbbells, or even just your bodyweight — making them versatile for any workout setup. In the guide below, you’ll learn how to perform each row variation, the benefits they offer, helpful tips, and the ideal sets and reps to maximize your results.

BODYBUILDING 

Biggest of the Big 

The 1990s are often regarded as the pinnacle of the sport of bodybuilding, a period when athletes pushed the boundaries of size and conditioning to unprecedented levels. This transformative decade saw a surge in competitors gracing the stage, raising the bar for the sport and inspiring generations to come. Below, we highlight 10 bodybuilders who defined the iconic “Mass Monster” era. 

From the aforementioned Dorian Yates to eight-time Mr. Olympia Ronnie Coleman, these legends exemplified sheer size and dedication. But it wasn’t just about trophy-winners — figures like Lou Ferrigno and Günter Schlierkamp may never have held a Sandow Trophy, yet their massive physiques left an indelible mark on the sport.

These athletes didn’t just compete; they revolutionized bodybuilding, setting the standard for future generations and forever reshaping the sport's landscape.

THE DROP SET 

• Abdominal control is a staple in bodybuilding poses. Here’s everything you need to know about the stomach vacuum and how to pose like iconic bodybuilder Frank Zane. 

• Regan Grimes has his sights set on a win at this weekend’s Toronto Pro Supershow, which would earn him an Olympia competition. Check out our full preview of all the action taking place this Saturday.

• Head here to save up to 20% on select Legion pre-workout supplements. This powerful powder is packed with 350mg of caffeine per serving (or you could opt for one scoop at 175mg).

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