Science Meets the Monster: Dorian Yates “Wiped Out” Huberman During a Back Workout and Revealed How He’s Gaining Muscle Again at 63

When Andrew Huberman, the mastermind behind modern biohacking, and Dorian Yates, the man who defined the word “brutality” in the ’90s, meet at the gym, don’t expect a lecture at the blackboard. Expect blood, sweat, and surprising revelations.

The six-time Mr. Olympia may no longer be lifting tons of iron at 63, but his intensity remains. In a new video, he not only took the famous neuroscientist through his legendary back workout, but also revealed how he got rid of pain, why he doesn’t respect modern bodybuilders, and what “feminine” exercise method made him grow 2.5 centimeters taller.

Here are the juiciest highlights from their meeting.

“Live Like a Dog”: The Secret to Immortality

While Yates used to be a muscle machine, today his priority is functionality. “I’m 63, heading toward 64, and I feel better than ever,” says The Shadow. His recipe for mental health? Learning from dogs.

“Dogs don’t dwell on the past or fear the future. They just are. I try to be the best version of myself right here, right now,” says Yates. But don’t be fooled by his Zen-like calm—in the gym, he’s still the same old tyrant.

A Shocking Transformation: How Did Yates Grow Through Pilates?

You wouldn’t expect this from a guy who built a back as big as a barn door. Dorian Yates no longer does heavy squats. Instead, he’s gotten into Pilates. And the result?

• No pain: Despite torn biceps, triceps, and an artificial hip, nothing hurts him.
• New height: “Thanks to Pilates and aligning my shoulders, I’ve straightened up. I’ve literally grown an inch (2.5 cm),” admits the legend.
• Workout: He now lifts weights only twice a week (upper/lower body). The rest is cardio and functional movement.

Back Workout: Huberman at "Muccírna"

The main course? A back workout where Yates didn’t go easy on Huberman. No complicated scientific studies, just pure biomechanics and pain. If you want a back like The Shadow’s, forget about your ego and focus on these details:

1. Pre-exhaustion is key (Pullover)

Yates starts on the Nautilus machine.

“First we’ll destroy the lats, then we’ll engage the biceps. Otherwise, you’re cheating on the workout,” he explains.

If you don’t have a Nautilus machine, use a pulley, but the principle remains the same: isolate, exhaust, destroy.

2. Slow execution on the pulley (Lat Pulldown)

Huberman tried, but Yates held him back.

“Slow upward movement. Do you feel that tension? Don’t let go.” Quick jerks are useless.

The muscle must suffer with every centimeter of movement.

3. One-Arm Dips: Breathe or Die

During bent-over one-arm rows, Yates made a point about breathing.

"Don't rush from one arm to the other. If you're out of breath, the second set will be crap. Treat the left and right sides as two different exercises."

4. Rowing: Let Those Shoulders Go!

The mistake everyone makes? Keeping their shoulders back. Yates’s instruction was clear:

"When rowing on the low pulley, let your shoulders move forward. You have to feel the maximum stretch. Only then should you pull back."

5. The Forgotten Exercise: Bent-Over Row

While today’s generation sits on machines, Yates made Huberman pick up dumbbells.

“Nobody trains their rear delts with dumbbells anymore because it’s technically challenging. But machines won’t give you that depth.”

The Legend’s Verdict: Today’s Era Is Soft

Yates couldn’t resist taking a dig at the current Mr. Olympia scene at the end. In his view, today’s champions lack the toughness, muscle quality, and “character” that his era had.

What’s the takeaway? You don’t have to be a neuroscientist to understand Yates’s message: Train smart, not just hard. Control the negative phase of the movement, don’t be afraid to try “gentle” techniques like Pilates for joint health, and most importantly—when you’re at the gym, give it 100%, like a dog that sees only its prey.