Flex F_UK_2018 | Page 49

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 FEBRUARY 2018 | FLEX 47