Vladislava Galagan tasted the old-school hell of Dorian Yates!

Vladislava Galagan breaks down fitness myths and proves that huge strength and muscle volumes can go hand in hand with incredible femininity. Her figure is admired by fans all over the world. So the chance to train with Dorian Yates, the pioneer of brutal "Blood and Guts" style workouts, was one she couldn't pass up.

Although his competition days are behind him, Dorian Yates still has a passion for hard training and a healthy lifestyle. During their training together, the legendary Brit put emphasis on the mind-muscle connection and pre-fatigue technique.

Here is a complete breakdown of their training together and Dorian's tips for each exercise:

1. Dead Vis

Dorian believes the best way to warm up the shoulders is to do a few minutes of free vis on the trapeze.

"It's the best thing for your shoulders. Just hang on and relax your arms and back. It will open up the shoulders beautifully and get them back in the right position. Do it every day before your warm-up because we all tend to rotate our shoulders forward these days," advises Yates.

2. Pullover on the machine

For this exercise, Yates advised Vladislava to push the movement through the elbows, focus on maximal stretch (stretch) of the back muscles at the top, and use the legs to stabilize the body. The goal is to not let the arms off the rests and to use the full range of motion.

3. Overhead pulley pull-ups

The secret to success with this exercise is to slow down the repetitions. Yates explains that the muscles are much stronger during the negative phase of the movement (when lowering the weight up). If you "un-train" the exercise too quickly, the muscles won't be sufficiently exhausted and the necessary preload won't occur.

4. One-arm pull-ups in front bend

The key to a good back is not to pull the barbell to your stomach, but to focus on the down-and-back movement towards your side.

"Remember where your upper arms are. Focus on the down-and-back movement itself, instead of thinking about exactly where the barbell needs to go," says Dorian. He also stresses that you shouldn't dial in your torso, but keep your chest pointing down toward the ground at all times.

5. Squats on the bottom pulley in a seated position

This exercise targets the upper back - the interscapular muscles and the middle trapezius. Yates recommends letting your shoulders go slightly forward in the negative phase for better stretch, but be careful not to hunch or roll your lower back.

6. One-arm forearm curl

Finish the workout with a real old-school classic on the back delts.

"Not a lot of people do it these days because everyone has machines and pulleys," Yatesquipped . These are basically reverse splits (reverse flys), in which your torso should be parallel to the floor.

Conclusion

The collaboration between Dorian Yates and Vladislava Galagan is a great example of how good old fundamentals work all the time. Whether you're a fitness model or a hardcore bodybuilder, old-school principles, strict technique and maximum concentration are what build the best physiques.

Will you try this workout by the six-time Mr. Olympia at your next back workout? Let us know in the comments!