💪 Dorian Yates' Secret for Biceps Growth

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Here’s what’s on tap today:

• Dorian Yates reveals one secret he used for more effective curls.

• Dive into the most elite shoulder routines geared toward all fitness levels.

• Follow the back workout two-time Classic Physique Olympia champ Breon Ansley is doing to prepare for the 2023 Olympia.

TRAINING TIP

The Shadow’s Secret

Throughout the ‘90s, Dorian Yates dominated the bodybuilding sphere with a combination of massive size and crisp conditioning that earned him six Mr. Olympia titles. Since then, he’s been pulling back the curtain on the exercise techniques that were cornerstones in his routine. One particular move he credited as a staple during his peak years was the humble dumbbell curl, performed in various positions and at different intensities.

Recently, Yates took to Instagram to showcase a throwback clip of him curling 65-pound dumbbells during his Olympia prep. In the post’s caption, he highlighted a subtle yet crucial curling hack that helped him build his renowned arms. And you’ll never guess how simple it is.

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WORKOUT

Delts for Days

Want your muscles to pop instantly? Then you’ve got to have your shoulder routine down to a science. By increasing the mass in your deltoids, you'll widen your torso and achieve that coveted V-taper. Also, your strength will skyrocket for important pushing exercises like the bench press and overhead press.

However, growing your delts requires a more meticulous approach than other muscle groups. You can’t just throw multiple plates on the barbell, pump out reps like you could on squats, and expect them to grow.

Your experience level as a lifter — beginner, intermediate, or advanced — will determine the specific movements and volume that are right for you. So, whether you're starting out or a seasoned pro, here are some bodybuilding shoulder workouts and training tips to help you develop those rounded delts.

BODYBUILDING

Olympia Back Workout

It’s hard to walk away with a Sandow trophy if your back doesn’t blow the judges away. And that’s one of the reasons why Classic Physique competitor Breon Ansley has clinched two Olympia titles in his career.

He remains devoted to honing his lats as he sets his sights on victory in the 212 division, but his new rivals are a weight class above what he’s used to from his Classic Physique days. So Ansley is concentrating on all sorts of pulldowns and rows, hoping his focus on back training will help him stand out from the pack.

You want in on his routine? Well, in preparation for the upcoming 2023 Olympia, Ansley shared his intense back workout for everyone to copy. Check it out below.

THE DROPSET

Grimes Time

• Regan Grimes punched his ticket to the 2023 Mr. Olympia by winning the Men’s Open contest at this weekend’s Europa Pro show. Check out the full results.

• WNBF Professional bodybuilder Alberto Nunez shares his off-season leg workout. Watch how he’s training to build more lower-body hypertrophy.

• The leg curls isolate your hamstrings completely, leading to injury prevention and heavier deadlifts. See how to do them the right way.