when you could hit the top end of a
rep range without failure, you add
weight.
If you’re an intermediate level,
even early advanced, this is one of
the most results-producing splits
that you can train on. I use a varia-
tion of this with almost all of my male
muscle-building clients, and the
results speak for themselves.
Why does it work so well?
1. Moderate Volume
Dorian’s philosophy with training
was to get in and out of the gym as
quickly as possible so that he could
go home and grow. As he became
more advanced and could apply
even higher levels of intensity, his
volume dropped further. But for the
majority of you, this provides the
perfect blend between stress and
recovery.
Dorian’s methods came off the back
of a period where all bodybuilders
were training each body part once a
week with high volume on a 7-day
cycle. His workouts immediately
slashed volume in half (maybe
more), and allowed body parts to be
trained more frequently (every 4 to
5 days). By doing so, you can trigger
protein synthesis and apply pro-
gressive overload more often, and
ultimately build more muscle in the
long run. Remember, the more
frequently you can train a muscle
while still getting stronger and
without exceeding your recovery
capacity, the more progress you’ll
make.
most important factor in building
muscle: progressive overload while
maintaining perfect form.
2. Higher Frequency
3. Progressive Overload &
Training Logs
Dorian was a big proponent of
keeping a training log so that he
could work out what worked for
him and what didn’t. It also allowed
him to keep track of the single
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