Dorian Yates was the standard bearer of bodybuilding for the majority of the 1990s. He is Britain’s only Mr. Olympia winner, having held the title from 1992 to 1997. 25 years after retiring from the sport, Yates is still considered like a legend.

Yates joined fellow ’90s bodybuilders Milos Sarcev, Dennis James and Chris Cormier on a recent episode of “The Menace Podcast,” and the group began discussing Yates’ training principles that led to his success. Yates said his Blood & Guts training, which was short, intense sessions, was all he needed to improve and have quality workouts both in the offseason and while preparing for the competition.

“Four days a week was the maximum,” Yates told James. “I never trained for more than an hour.”

James followed up with another question for “The Shadow”. Would he change anything now that he is aware of the injuries he suffered which led to his retirement in 1998?

“At the end of the day, no, because I’m where I am and I’m happy, and everything that happened before brought me to this place.”

In recent years, Yates has used his philosophies to coach and train other bodybuilders as well as average gym goers and even beginners who have never trained before. Yates reported that his principles were successful on every level.

“Training is about the person. So if you’ve never done a single pushup in your life, even five-pound dumbbells on the bench will be pretty intense,” he said. “I improved people’s health in just one month.”

Yates went on to say that it wasn’t just about training. How it’s done matters too. Yates recalled how he spoke to Cormier about the adjustments that made all the difference to him when they trained together.

“It’s the little details of how you lift the weight and how you control the weight. What path does he take? How you control the negative on the way down, and that’s bit by bit by bit. All of these little things add up to a big thing.

The discussion went further and even included a debate between Sarcev and Yates on the science of formation. See the episode for yourself to subscribe to the Muscle & Fitness YouTube Channel. You can catch future episodes every Sunday at 3 p.m. EST.