Hypertrophy Past and Present

057 Full Body A/A/A vs A/B, which is right for you? 22.06.2026 1h 38min

In this episode of Hypertrophy Past & Present, Jake and Chris discuss a full body training A/A/A program from Steve Reeves before exploring how to choose between repeating the same full body workout three times per week or alternating between two different full body workouts.Key topics include:• Steve Reeves’ full body AAA routine• Why many old-school routines online should be treated cautiously• The lying dumbbell front raise and how it may train different regions of the chest• Why exercise selection should come before choosing a training split• Full body AAA vs full body ABA/BAB • The problem with doing multiple sets of the same exercise versus using more exercise variety• How spinal CNS fatigue, supraspinal CNS fatigue, metabolites, and calcium ion accumulation affect hypertrophy training• How advanced lifters can use priorities to decide which exercises stay the same and which rotate

056 Most deloads are too short 15.06.2026 1h 15min

In this episode of Hypertrophy Past & Present, Jake and Chris discuss deloads. The episode begins with a look at a training program used by six-time Mr. Olympia Dorian Yates before exploring the physiology of accumulated fatigue and recovery.Key topics include: • Dorian Yates' Olympia-era training program • Why training hard does not automatically mean you need a deload • The difference between planned deloads and reactive deloads • How accumulated fatigue affects hypertrophy training • Whether anabolic steroid use changes the need for deloads • How Chris would structure the “perfect” deload • How to program RIR during a deload • How long a deload should actually last

055 How to build the biggest back possible 08.06.2026 1h 22min

In this episode of Hypertrophy Past & Present, Jake and Chris discuss how to build the biggest back possible. The episode begins with a back specialization routine from Silver Era educator Peary Rader before breaking down the most effective modern exercises for lats, traps, rear delts, and spinal erectors. Key topics include: • Peary Rader's Silver Era back specialization routine • Why lats are best trained with both sagittal and frontal plane exercises • The most overrated back exercise according to Chris • Kelso shrugs vs vertical shrugs • The challenge of directly training spinal erectors • Are deadlifts are enough to build the spinal erectors • The simple 3-exercise framework for back training • The controversy surrounding Jefferson curls and loaded spinal flexion

054 Strength vs Hypertrophy: Is Powerbuilding the Solution? 01.06.2026 1h 5min

In this episode of Hypertrophy Past & Present, Jake and Chris analyse a Reg Park power-focused routine and use it as a starting point to discuss powerbuilding. The episode explores how lifters can structure training depending on whether they lean more toward bodybuilding, powerlifting, or a true middle ground.Key topics include:• Reg Park’s power routine from his Mr. Universe course• The difference between bodybuilding, powerlifting, and powerbuilding goals• How to modify a bodybuilding routine toward strength• How to modify a powerlifting routine toward hypertrophy• Why full body A/B routines may suit powerbuilding better than full body A• How Reg Park’s routine compares to a Chris and Jake's modern powerbuilding program

053 Progression Models and the Truth About Progressive Overload 25.05.2026 1h 21min

In this episode of Hypertrophy Past & Present, Jake and Chris analyse a 1940s training routine from silver era bodybuilder George Eiferman, including his progression model. The episode explores how silver era lifters approached progression and how confusion around progression models has influenced the modern bodybuilding.Key topics include:• George Eiferman’s 1940s full body training routine• Why silver era bodybuilders often used wider rep range• Understanding progression as an input vs progression as an output• Why “progressive overload” is often misunderstood• Why strength gains naturally slow over time without indicating a plateau• The Hepburn progression model and why it works• How exercise selection influences practical rep ranges and loading strategies

052 Resting 2-3 minutes between sets isn't "optimal" 18.05.2026 1h 26min

In this episode of Hypertrophy Past & Present, Jake and Chris follow up last week's episode on drop sets by diving deeper into the physiology of fatigue and rest periods. Using an extreme high-volume routine from Serge Nubret, the episode explores why different exercises, rep ranges, and proximity to failure dramatically change the amount and type of fatigue that accumulates during training.Key topics include:• Serge Nubret’s ultra high-volume, short-rest training system• The four major fatigue mechanisms involved in strength training• Why “2-3 minute rest periods” may be an oversimplified recommendation• How exercise selection changes optimal rest periods• How clusters and reps in reserve reduce fatigue accumulation• Why stretch-position exercises are more sensitive to muscle damage and calcium ion accumulation

051 The silver era perfected drop sets 75 years ago 11.05.2026 1h 16min

In this episode of Hypertrophy Past & Present, Jake and Chris explore the origins and physiology of drop sets, beginning with a 1949 drop set routine from Henry J. Atkin. The episode examines how “multiple poundage system” training was originally performed in the silver era, before transitioning into a physiological breakdown of why modern drop set research may not support many of the claims made about the method today. Key topics include: • Henry J. Atkin’s 1949 “multiple poundage system” • Why early drop set protocols may have been more intelligent than modern versions• A review of the recent drop sets meta analysis and systematic review • How short rest periods influence motor unit recruitment and fatigue • Why drop set studies may actually just be studies on rest periods • The difference between drop sets, clusters, and rest-pause training • How cardiovascular fitness changes recovery between sets • When drop sets may make sense for clients, and when they likely don’t

050 Are circuits for hypertrophy the next big thing? 05.05.2026 1h 11min

In this episode of Hypertrophy Past & Present, Jake and Chris explore the use of circuits in hypertrophy training, starting with a 1960s circuit-style routine published by John McCallum. The episode examines how circuit-style training was used in the silver era, before transitioning into a physiology-first breakdown of when circuits might actually make sense for muscle growth today, and when they likely fall short.Key topics include: • A breakdown of McCallum’s Peripheral Heart Action (PHA) circuit routine • Why inserting low-fatigue exercises between compounds can improve performance • How circuits may reduce the exercise order effect across a workout • When circuits might outperform straight sets (and when they won’t) • How to structure circuits using clusters, low reps, and reps in reserve • The practical limitations of circuits in busy gyms

049 The data says you need more first sets 26.04.2026 1h 42min

In this episode of Hypertrophy Past & Present, Jake and Chris break down a 1950s weightlifting plan from Paul Anderson, one of the strongest men to ever live. The episode begins with a deep dive into Anderson’s low volume, high frequency training structure, before expanding into a physiology-first explanation of why low per session volume and high frequency training still makes sense today. Key topics include: • Paul Anderson’s 1954 weightlifting program • Why separating squats into their own sessions may improve performance and recovery • How extremely low volume can still build maximal muscle • Why the first set in a workout provides the majority of the growth stimulus • Why training frequency (not just weekly volume) is key • How modern research might be distorted by muscle swelling• Why social media isn't a good place for "education"

048 How to do more exercises in a workout without fatigue holding you back 20.04.2026 1h 28min

In this episode of Hypertrophy Past & Present, Jake and Chris break down what fatigue actually is, and why most lifters misunderstand it. The episode begins with a deep dive into a late Silver Era full body program from Joe Abenda, before expanding into a practical framework for understanding intra-workout and post-workout fatigue, and how this relates to the total number of exercises in a session.Key topics include: • A breakdown of Joe Abenda’s Silver Era beginner full body program • Why most people confuse fatigue with motivation • The difference between intra-workout fatigue and post-workout fatigue • How exercise selection, reps, and rest periods determine fatigue more than just total number of exercises • How to structure workouts to minimise fatigue and maximise performance across the entire session

047 How to write the perfect program 13.04.2026 1h 32min

In this episode of Hypertrophy Past & Present, Jake and Chris break down what the “perfect” workout actually looks like. The episode begins with a deep dive into a pre-steroid era full body program from Arthur Jones, before expanding into a framework for structuring training based on your goals, time, and priorities.Key topics include: • An analysis of Arthur Jones’ early full body program • A framework for building programs: bare minimum, minimalist, and maximalist • The difference between minimalist and “consolidated” training approaches • How to adjust a program based on which muscles you do or don’t care about • A common mistake science based lifters make: over-optimising one variable while ignoring others

046 How fast can you grow? 07.04.2026 1h 41min

In this episode of Hypertrophy Past & Present, Jake and Chris tackle the question everyone wants to know - how fast can you actually progress? The episode begins with a deep dive into a golden era beginner program from Frank Zane, before exploring the realities of progressive overload, strength gains, and natural hypertrophy potential.Key topics include: • A breakdown of Frank Zane's full body beginner program • Why most people misunderstand the relationship between strength and hypertrophy • The difference between gaining strength with vs without muscle growth • Why progressive overload is not the cause of growth, but proof that it occurred • The problem with constantly changing exercises and why it can stall long-term progress • Why most advanced lifters should only expect extremely slow strength gains • How to estimate your natural ceiling using simple models and historical physiques • Why Silver Era physiques may represent a more realistic target for most natural lifters

045 Training a muscle 2x per week - Full Body vs Upper/Lower 30.03.2026 1h 25min

In this episode of Hypertrophy Past & Present, Jake and Chris break down an often misunderstood programming question: how does full body training twice per week compare to an upper/lower split performed four times per week? The episode begins with a deep dive into a late 1960s program from Chuck Sipes, before discussing the key differences between full body and upper/lower when frequency is equated.Key topics include: • Why full body twice per week is one of the most underrated training splits • A breakdown of a classic Chuck Sipes program • The difference between within-session fatigue vs post-workout fatigue • Why back-to-back training days may reduce motor unit recruitment • Why doing more volume per session can actually limit long-term progress • The trade-off between rate of growth vs ceiling of growth • Practical considerations (time, lifestyle, gym access) that influence split selection

044 How to write a fat loss training program 23.03.2026 1h 14min

In this episode of Hypertrophy Past & Present, Jake and Chris break down how to structure a training program during a dieting phase. The episode begins with a deep dive into how Silver Era bodybuilders approached “definition” training, including a reconstructed Reg Park program, before moving into the physiological realities of training in a calorie deficit.Key topics include:• Why Silver Era bodybuilders didn’t drastically change their training when dieting • Reg Park’s “definition” routine • Why exercise variety may help prevent atrophy during a calorie deficit • Why high volume and excessive fatigue are counterproductive when cutting • How to adjust reps, load, and exercise selection based on equipment and fatigue • Practical programming strategies • Why most modern “evidence-based” takes on programming miss key physiological details

043 How to design the ultimate glute program 16.03.2026 1h 30min

In this episode of Hypertrophy Past & Present, Jake and Chris discuss how to build the biggest glutes possible. The episode begins with a rare Silver Era lower-body routine from a female 1940s strength athlete Abby “Pudgy” Stockton, before breaking down the most effective modern exercises for glute development.Key topics include: • Abby Stockton’s 1940s lower body routine • The difference between upper and lower regions of the gluteus maximus • Why seated hip abduction is one of the best exercises for the upper glutes • Hip thrust vs glute bridge • Why squats and leg presses can still stimulate glute growth in the stretched position • Why glutes can often tolerate more training volume than upper body muscles • A simple three exercise framework for maximizing glute development

042 How to build the biggest arms possible 09.03.2026 1h 22min

In this episode of Hypertrophy Past & Present, Jake and Chris discuss how to build the biggest arms possible. The episode begins with a Golden Era arm routine from Chuck Sipes, before assessing the best exercises for both minimalist and maximalist arm programming.Key topics include:Chuck Sipes’ Golden Era arm routine (biceps and triceps)How different exercises bias the brachialis, brachioradialis, and biceps brachiiWhy chin-ups are not actually a great biceps exerciseVoluntary activation deficits and why exercise variety mattersThe difference between minimalist and maximalist programmingWhy arm muscles fatigue and damage more easily than most people think

041 New study shows twice as much volume doesn't cause extra muscle growth 02.03.2026 55min

In this episode of Hypertrophy Past & Present, Jake and Chris dive into whether more volume is always better. The episode opens in the late Silver Era with Sergio Oliva’s high-volume split, then pivots into a brand-new study that compares “high” vs “super high” volumes in trained lifters. Key topics include:Sergio Oliva’s late-Silver Era routine New study 18 vs ~32 sets per weekWhy “more volume” didn’t produce more hypertrophyDamage as “resource drain” vs damage as fatigueNo fascicle length changes in trained lifters (and what that implies about sarcomerogenesis)Practical programming tip, reframing “rest days” as repair days

040 This new study will change how you think about fatigue 23.02.2026 1h 25min

In this episode of Hypertrophy Past & Present, Jake and Chris unpack a new hypertrophy study that illustrates how fatigue doesn’t just make training harder but can directly reduce the hypertrophic stimulus by lowering single-fibre mechanical tension. The episode opens in the Silver Era again with Henry Paschal’s 1950 “busy person” program then pivots into the core discussion: why fatigue mechanisms (CNS and calcium-ion related) dampen muscle growth, and what this implies for exercise order, rep ranges, and advanced training methods. Key topics include:Henry Paschal’s 1950 routineA new “repetition duration” studyHow CNS fatigue and calcium-ion fatigue both serve the same functionWhy max effort and slow velocity don’t always equal max recruitment and max tensionProgramming implications: exercise order, rep ranges, RIR, clusters, and isometrics

039 How to instantly increase your strength (through motivational techniques) 16.02.2026 1h 17min

In this episode of Hypertrophy Past & Present, Jake and Chris break down how you can become stronger immediately - not by changing your program, but by changing your motivation. The conversation starts in the Silver Era again, comparing Clarence Ross’ 1949/50 routine to his 1952 “favourite routine”, and why the small adjustments he made make physiological sense. From there, Chris connects motivation to motor unit recruitment through Marcora’s Psychobiological Model of Fatigue.Key topics include:Clarence Ross’ 1949/50 vs 1952 routine: what changed and why it mattersHow motivation can increase strength right now via higher voluntary activation / recruitmentPractical ways to boost motivationHow cognitive fatigue reduces performance and how to mitigate it in the gymWhether or not you can “stack” motivation tools

038 Periodisation for hypertrophy is pointless (unless you do this) 09.02.2026 1h 7min

In this episode of Hypertrophy Past & Present, Jake and Chris unpack periodisation for hypertrophy, including what it actually is (and isn’t), why most “periodised” bodybuilding programs end up adding complexity without adding results, and which variables you can change over time without accidentally driving atrophy or accumulating a fatigue debt. The episode opens in 1952 with Clarence Ross’ pre-steroid full-body AAA “favourite routine”. From there, Jake and Chris break down the three main variables people try to periodise in hypertrophy training: volume, rep range, and exercise selection. Key topics include:-Why Clarence Ross’ 1952 full-body plan is a great 'non periodised' template-What is training 'periodisation'-The 3 variables people periodise for hypertrophy: volume, rep range, exercise selection-Why escalating volume blocks can reduce stimulus-Why light-load blocks for 'capillarisation' doesn't potentiate future hypertrophy-The only phase potentiation effect that really makes sense for hypertrophy