Hypertrophy Past and Present

In this episode of Hypertrophy Past & Present, Jake and Chris tackle a surprisingly common question: what if you can only train once per week? Beginning with an early-1960s two-way split from John McCallum to discuss exercise sequencing, why multi-joint lifts paired with single-joint “finishers” can preserve recruitment better than simply adding more straight sets, and what older routines got right (and missed) due to equipment constraints. The episode then breaks down why once-weekly training is uniquely difficult for hypertrophy, how maintenance literature informs minimum set targets, and what a realistic once-per-week template actually looks like.Key topics include:-John McCallum's silver era two-way split and how we would modify it today-Why very high reps don't cause the same muscle growth as moderate reps-Training once per week: when it’s a real constraint vs avoidable-Why every 5 days is a massive upgrade over every 7-Different once per week program ideas-Posing as a mid-week stimulus

In this episode of Hypertrophy Past & Present, Jake and Chris analyse one of Dorian Yates’ early pre-Olympia training programs, breaking down the structure of his torso-limbs split and the intuitive exercise sequencing.From there, the conversation expands into a deeper discussion on exercise selection within a workout, why multiple exercises for the same muscle in a single session can produce a superior stimulus to rotating single exercises across sessions, and how this ties into neuromechanical matching and motor unit recruitment. The episode finishes with Chris addressing common criticisms of neuromechanical matching, explaining why alternative theories fail to explain motor control, efficiency-driven muscle recruitment, and sarcomere adaptation during strength training.Key topics include:Dorian Yates’ early torso-limbs programWhy single-joint “finisher” exercises maintain recruitment levels better than extra setsPractical improvements to Dorian’s plan using modern biomechanicsThe physiological problem with ABC exercise splits for hypertrophyHow to structure multi-exercise workouts without increasing gym timeNeuromechanical matching explained simplyWhy leverage must govern muscle recruitmentWhy active length-tension theories fail as motor control models

In this episode of Hypertrophy Past & Present, Jake and Chris break down the resurgence of “advanced” training techniques like clusters, supersets, giant sets, pre-exhaust, drop sets, and rest-pause. Using an early Chuck Sipes “heavy-light” split as an example of early bodybuilding plans that incorporated some advanced methods, the conversation then explains why most of these methods are at best time-saving rather than stimulus enhancing. The episode finishes with Jake and Chris discussing a “physiological drop set” concept, which may increase recruitment levels without suffering from the same fatigue problems as other advanced methods. Key topics include: -Chuck Sipes’ early “heavy-light” superset program -Why most supersets (agonist or antagonist) reduce stimulus rather than increase it -Why pre-exhaustion methods don't work -Why classic drop sets tend to be the worst “advanced technique” -Rest-pause vs clusters -A “physiological drop set” idea

In this episode of Hypertrophy Past & Present, Jake and Chris analyse a Golden Era training plan attributed to Larry Scott and Vince Gironda, using it as a lens to explore how hypertrophy programming evolved after the introduction of anabolic drugs. From there, the conversation pivots into a deeper examination of modern debates around exercise selection, “redundant” movements, single vs multi joint training, and the current discussions around form. Chris introduces voluntary activation deficits as the unifying physiological principle.Key topics include:Larry Scott’s Golden Era full-body routineThe limits of motor unit recruitment and voluntary activation deficits"Redundant" exercisesWhy more total muscle mass in an exercise reduces local recruitmentThe form debate and how excessive technique focus can impair hypertrophy outcomes

In this episode of Hypertrophy Past & Present, Jake and Chris kick off 2026 with a Part 2 follow-up aimed at coaches. Last episode was about the mistakes lifters make when they return to the gym, this week is about the mistakes coaches make when they design and deliver programs to clients. The conversation starts with Bob Hoffman’s time-efficient “working man” full-body routine and why the plan made sense for its context, while also pointing out where it falls short. From there, the episode pivots into the two main problems coaches have to solve today: time constraints and novelty expectations, plus practical strategies that can be used to solve these problems and deliver effective sessions. Key topics include: -Bob Hoffman’s minimalist full-body routine for busy lifters -Simple exercise swaps that improve full-body development with limited equipment -The two constraints coaches must solve: novelty and time -How to give the illusion of novelty without compromising programming efficacy -Time efficiency: avoiding cardiovascular-limited sets, smarter exercise order, and exercise structuring -Using rest periods to add value instead of feeling like dead time -A better approach to 30-minute PT sessions

In this episode of Hypertrophy Past & Present, Jake and Chris take a practical, end-of-year look at the most common mistakes people make when returning to the gym, whether they’re starting fresh in January or jumping back in after time off. Using a pre-steroid era full-body routine attributed to George Eiferman the discussion highlights what earlier bodybuilders consistently got right.From there, the conversation expands into current gym programming trends, including unstable exercise selection, cardio-driven exercises, excercise novelty, poor progress tracking, and misguided injury-prevention strategies. Key topics include:-George Eiferman's "favourite" 1952 full-body routine-Why unstable exercises reduce motor unit recruitment-The problem with excessive cardiovascular demand-Why changing exercises too often prevents meaningful hypertrophy-Progressive overload as a tracking tool-Muscle damage, repeated bout effect, and the risks of rushing back after time off-Why warm-up sets aren't the same as 'warming up'

In this episode of Hypertrophy Past & Present, Jake and Chris break down Mike Mentzer’s “most productive” routine and use it as a turning point to discuss how training trends shifted across the Golden Era. From there, the conversation shifts to how anabolic steroid use increases tendon and ligament rupture risk and whether the rise of higher-rep training, shorter rest periods, machines, slower eccentrics, and lower frequency in the post-steroid bodybuilding era might partly reflect an unconscious attempt to manage connective tissue risk as drug use escalated.Key topics include:Mike Mentzer’s two-way split (with rest days) and why it’s more “physiology-friendly” than most people expectThe tendon problem with anabolics: collagen synthesis, collagen breakdown, and possible disorganised tendon structureHeavy vs light loads in enhanced liftersBFR as a tool to reduce injury risk in enhanced liftersPractical programming to reduce injury risk

In this episode of Hypertrophy Past & Present, Jake and Chris shift from the Silver Era into the early anabolic era by analysing a Golden Era training plan from Ken Waller. Using Waller’s 1975 routine as a case study, they explore how bodybuilding training changed as anabolic use became more common. The discussion then transitions into a deep dive on the Weekly Net Stimulus model and why hypertrophy must be understood at the muscle fibre level.Key topics include:Ken Waller’s 1975 Golden Era training split and how it contrasts with Silver Era full-body plansWhy large volumes can appear “unrecoverable” on paper but may differ in practiceVoluntary activation deficits and why muscles cannot be fully activatedMuscle fibre–specific hypertrophyThe Weekly Net Stimulus model: assumptions, limits, and what it can (and can’t) tell usThe role of practical compromises, adherence, and time constraints in real-world programming

In this episode of Hypertrophy Past & Present, Jake and Chris revisit the Silver Era through one of the most iconic Silver Era bodybuilders, John Grimek, and his bulking plan. They then discuss what muscle protein synthesis (MPS) and muscle protein breakdown (MPB) really mean, dismantling the idea that “elevated MPS = muscle growth”. Key topics include:-John Grimek’s full-body gaining routine and the practical logic of Silver Era plans-MPS vs MPB and net protein balance-Why you can’t assume elevated MPS always reflects hypertrophy or protection from atrophy-How steroids physiologically make dieting and comp prep "easier"

In this episode of Hypertrophy Past & Present, Jake and Chris go back to 1945 and break down Clancy Ross’ pre-contest “definition” routine to show how Silver Era lifters tried to get lean using their gym programming. From there they pivot into dieting and how caloric restriction, stress, glycogen, and glucocorticoids actually affect muscle protein synthesis and muscle protein breakdown. Key topics include:Clancy Ross’ 1945 full-body “reducing routine” and why even this questionable plan still beats most modern fat-loss programsA muscle-physiology model of dieting: suppressed MPS and when deficits become a stressor that ramps up muscle protein breakdownWhy anabolics (and even TRT) largely sidestep these dieting problemsPractical tips for naturals: adjusting training volume, keeping frequency high, pre-workout carbs, carb mouth-rinse, post-workout protein, and subjective stress load

In this episode of Hypertrophy: Past & Present, Jake and Chris use a 1967 Bill Pearl program to jump from the silver era into the early steroid era, showing how training volume exploded once anabolics entered the picture. They contrast Bill Pearl’s high-volume, six-day split and contrast it with his earlier natural-era programming, before diving into a new study comparing heavy versus light loads in trained lifters and what it really means for stimulating reps, volume load, and rep range choices.Key topics include:Bill Pearl’s 1967 high-volume, six-day split and how it differs from his natural-era routinesHow anabolic steroids break the feedback loop and drive the shift toward extreme training volumesA new heavy vs light load study in trained liftersWhat this means for the stimulating reps model, volume load, and rep ranges for natural vs enhanced lifters

In this episode of Hypertrophy: Past & Present, Jake and Chris dive into a Bill Pearl full-body routine, using it as a bridge between the pre-steroid silver era and the early anabolic era. From there, they shift into part two of their sleep series, unpacking how sleep loss influences muscle atrophy and recovery in natural lifters.Key topics include:Bill Pearl’s 1957 full-body planThe difference between immobilisation/diet-induced atrophy vs stress/sleep-loss-induced atrophy Practical programming changes when sleep is poorWhy dieting hard while sleep-deprived is a recipe for muscle loss in naturals, and why enhanced lifters often don’t experience the same downside

In this episode of Hypertrophy: Past & Present, Jake and Chris break down Bob Hoffman’s basic athletic program through a modern physiology lens and unpack how insufficient sleep impacts training performance.Key topics include:Bob Hoffman’s silver era full-body athlete hypertrophy programSleep deprivation vs restriction vs cumulative sleep debtHow insufficient sleep affects hypertrophy training performancePractical strategies for adjusting a workout after poor sleep

In this episode of Hypertrophy: Past & Present, Jake and Chris discuss Silver-Era author Peary Rader’s “training as you get older” guidelines and dive into how to construct a modern, physiology-led template for older lifters.Key topics include:Why recovery, not “low stimulus sensitivity” likely limits muscle growth in older liftersIntra-session fatigue control in older liftersProgramming for older lifters: volume, RIR, exercise selection, frequencyIsometrics for older lifters

In this episode of Hypertrophy: Past and Present, Jake and Chris unpack a Silver-Era routine passed from 1950 Mr America John Farbotnik to Gene Mozee at a time where high volume plans were taking over bodybuilding. From there they go deep into accumulating fatigue, how excitation–contraction coupling failure, muscle damage, and supraspinal CNS fatigue interact across sessions, why exercise novelty and split design can make this worse, and how to calculate and clear your “fatigue debt” without losing muscle.Key topics include:John Farbotnik full body routineBack-off sets: why back-offs add soreness but little stimulusThe three post-workout fatigue mechanisms (ECC failure, muscle damage, supraspinal CNS): timelines, interactions, and accumulationHow swapping exercises can re-hit damaged fibres and accumulate fatiguePractical programming, typical recovery times, and fatigue-debt math

In this episode of Hypertrophy: Past and Present, Jake and Chris unpack Steve Reeves’ 1947 pre-competition full-body routine, then dive into why the Silver-Era were such advocates of orange juice + honey during training. We assess the building research on carbohydrate mouth-rinsing, what this tells us about supraspinal CNS fatigue, and how the performance increase from carbohydrate mouth-rinsing differs from the performance increase from creatine supplementation. Key topics include:Steve Reeves’ 1947 pre-comp full-body planWhat carbohydrate mouth-rinsing is doing and intra-workout carbohydratesWhy everyone experiences supraspinal CNS fatigue during strength training and what you can do about itWhy creatine adds reps without adding stimulus, but carbs can add stimulating reps

In this episode of Hypertrophy: Past and Present, Jake and Chris break down Dick DuBois’ 1954 full-body routine (and we finally have some pull-ups!). They then tackle the “half-set” myth, why counting half sets for secondary muscles make any sense and how to adjust multi joint exercises to bias growth in a particular muscle.Key topics include:• Dick DuBois’ 1954 full-body plan• The “Half-Set” problem • Damage in secondary muscles• Using multi joint exercises in beginner vs advanced lifters

In this episode of Hypertrophy: Past and Present, Jake and Chris use Peary Rader’s leg routine to outline a practical, physiology-led blueprint for muscle specialisation.Key topics include:Peary Rader’s pre-steroid era leg routine (and the changes we would make today)A framework for designing a muscle specialisation phase for any muscleWhen to specialise and how to integrate it into your main plan without losing your progressWriting programs using science-based (mechanisms) vs evidence-based (outcomes)

In this episode of Hypertrophy: Past and Present, Jake and Chris start by discussing one of the most widely used methods of the Silver Era; the 20 rep squat. They then dive into the physiology of cluster sets: what they are, how they differ from rest-pause and drop sets, and how cluster sets can be programmed to offer benefits over traditional straight sets. Key topics include:• Reg Park chest specialisation phase (including the classic 20-rep breathing squat method)• Fatigue mechanisms in clusters explained: metabolite, calcium-ion, spinal, and supraspinal fatigue• Clusters vs rest-pause vs drop sets• Practical guidelines for programming clusters

In this episode of Hypertrophy: Past and Present, Jake and Chris unpack Reg Park’s calf-specialisation phase before discussing the physiology of pauses: when they work, when they don’t, and how they compare to partial reps.Key topics include: • Reg Park’s 1952 calf-specialisation program • Straight-leg vs bent-leg calf work and how they bias gastroc vs soleus • The physiology of pause fatigue: metabolite vs calcium-related mechanisms • Why static “passive” stretching isn’t the same as active pause contractions • How to assess whether a given exercise will actually benefit from pauses