Episodes

2h ago

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 expect The tendon problem with anabolics: collagen synthesis, collagen breakdown, and possible disorganised tendon structure Heavy vs light loads in enhanced lifters BFR as a tool to reduce injury risk in enhanced lifters Practical programming to reduce injury risk

Dec 14

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 plans Why large volumes can appear “unrecoverable” on paper but may differ in practice Voluntary activation deficits and why muscles cannot be fully activated Muscle fibre–specific hypertrophy The Weekly Net Stimulus model: assumptions, limits, and what it can (and can’t) tell us The role of practical compromises, adherence, and time constraints in real-world programming

Dec 7

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"

Nov 30

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 programs A muscle-physiology model of dieting: suppressed MPS and when deficits become a stressor that ramps up muscle protein breakdown Why anabolics (and even TRT) largely sidestep these dieting problems Practical tips for naturals: adjusting training volume, keeping frequency high, pre-workout carbs, carb mouth-rinse, post-workout protein, and subjective stress load

Nov 23

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 routines How anabolic steroids break the feedback loop and drive the shift toward extreme training volumes A new heavy vs light load study in trained lifters What this means for the stimulating reps model, volume load, and rep ranges for natural vs enhanced lifters

Nov 16

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 plan The difference between immobilisation/diet-induced atrophy vs stress/sleep-loss-induced atrophy Practical programming changes when sleep is poor Why dieting hard while sleep-deprived is a recipe for muscle loss in naturals, and why enhanced lifters often don’t experience the same downside

Nov 9

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 program Sleep deprivation vs restriction vs cumulative sleep debt How insufficient sleep affects hypertrophy training performance Practical strategies for adjusting a workout after poor sleep

Nov 2

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 lifters Intra-session fatigue control in older lifters Programming for older lifters: volume, RIR, exercise selection, frequency Isometrics for older lifters

Oct 27

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 routine Back-off sets: why back-offs add soreness but little stimulus The three post-workout fatigue mechanisms (ECC failure, muscle damage, supraspinal CNS): timelines, interactions, and accumulation How swapping exercises can re-hit damaged fibres and accumulate fatigue Practical programming, typical recovery times, and fatigue-debt math

Oct 19

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 plan What carbohydrate mouth-rinsing is doing and intra-workout carbohydrates Why everyone experiences supraspinal CNS fatigue during strength training and what you can do about it Why creatine adds reps without adding stimulus, but carbs can add stimulating reps

Oct 13

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

Oct 6

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 muscle When to specialise and how to integrate it into your main plan without losing your progress Writing programs using science-based (mechanisms) vs evidence-based (outcomes)

Sep 29

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

Sep 22

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

Sep 15

In this episode of Hypertrophy: Past and Present , Jake and Chris discuss Sig Klein’s extensive routine and use it as a springboard to tackle one of the biggest programming questions: how much exercise variety do you really need for maximal growth? Key topics include: How neuromechanical matching explains which motor units get recruited first Voluntary activation deficits - why bigger muscles and bigger lifts mean some motor units aren't recruited How to use unilateral work to meaningfully increase recruitment Why some muscles require greater exercise variation than others

Sep 8

In this episode of Hypertrophy: Past and Present, Jake and Chris revisit Joe Weider’s early 1940 full-body program before breaking down the central problem that all split routines face: supraspinal CNS fatigue. Key topics include: • How calcium-ion–related fatigue and inflammation create global CNS fatigue • Why back-to-back training days reduce recruitment, even for unrelated muscles • Why full-body AAA and AB formats avoid these issues

Sep 1

In this episode of Hypertrophy: Past and Present , Jake and Chris explore Sig Klein’s early A/B full body routine from the pre-steroid bodybuilding era before examining the claim that elevated myofibrillar protein synthesis blunts the effectiveness of subsequent workouts. Key topics include: Sig Klein’s beginner routine The difference between myofibrillar protein synthesis and hypertrophy stimulus What comparing one vs three set studies shows us about elevated synthesis timelines Why any overlap effect is small (and irrelevant for single-set workouts) Why the weekly net stimulus still favours three times per week over two times per week training

Aug 25

In this episode of Hypertrophy: Past and Present , Jake and Chris explore the lesser-known silver-era bodybuilder Floyd Page’s 1952 full-body routine before unpacking the topic of training frequency, long-term training studies, and physiological models. Key topics include: Floyd Page’s 1952 “favourite routine” and its historical context The non-linear dose-response of sets and why frequency changes the outcome Physiological models vs. long-term training study data What the Currier (2023) network meta-analysis really shows Why three times per week consistently beats once per week, and where two times fits in The role of models in filling research gaps and guiding practical programming How to navigate conflicting information

Aug 18

In this episode of Hypertrophy: Past and Present , Jake Doleschal and Chris Beardsley unpack one of Peary Rader’s Silver Era “advanced beginner” routines, before a deep dive into the principle of Neuromechanical Matching. Key topics include: What Rader’s “advanced beginner” (intermediate) plan looked like A deep dive into the neuromechanical matching principle Common misconceptions and critiques of NMM How it interacts with the size principle and fatigue Practical implications for programming

Aug 11

In this episode of Hypertrophy: Past and Present, Jake Doleschal and Chris Beardsley break down an isometric method from bodybuilding legend and first Mr Universe, John Grimek. They explore how maximal-effort isometrics can stimulate muscle growth and the key differences between overcoming and yielding isometrics. Key topics include: How isometrics produce hypertrophy The role of joint angle specificity Yielding isometrics versus overcoming isometrics Practical ways to program isometrics

Aug 4

In this episode of Hypertrophy: Past and Present , Jake Doleschal and Chris Beardsley dive into a 1955 arm specialization routine from Peary Rader and use it as a launchpad to challenge one of the most common misconceptions in hypertrophy programming today. They explore whether exercises can “bias” specific muscle regions, and what the implications are for hypertrophy programming. Key topics include: What it really means to “bias” a region of a muscle Why the idea that a single exercise can train the whole muscle and “bias” a region is false The critical role of voluntary activation deficits and neuromechanical matching Practical implications for programming, periodisation, and avoiding fibre-specific atrophy

Jul 28

In this episode of Hypertrophy: Past and Present , Jake Doleschal and Chris Beardsley unpack the very first York Barbell course, discussing its warm-up approach and how it compares to other silver era routines. The second half of the episode zooms out to explore warm-ups more broadly, what they actually do (and don’t do), whether they affect hypertrophy, and why most warm-up advice might be misguided. Key topics: The three physiological effects of warming up: temperature, PAP, and PAPE Why most common warm-up routines may do nothing for hypertrophy or injury prevention How to structure warm-ups that actually do something

Jul 20

In this episode of Hypertrophy: Past and Present , Jake Doleschal and Chris Beardsley break down a pre-steroid bulking routine from Alan Stephen, an underrated Silver Era bodybuilder who trained with a pretty unique method. They explore how this high volume, low rep program makes sense with the stimulating reps model, and use it as a springboard to unpack one of the most misunderstood training concepts: work capacity . Key Topics: • The three definitions of “work capacity” and which one actually matters • Why volume doesn’t improve your ability to do more work • How cardiovascular endurance (and not higher reps or more sets) influences gym performance

Jul 13

In this episode of Hypertrophy: Past and Present , Jake Doleschal and Chris Beardsley explore whether full body training can be done every day, and what that really looks like. Drawing inspiration from Bronze Era strongman George Hackenschmidt, they unpack creative strategies for making high frequency training work. Key Topics: How training every day differs from traditional 3x per week programming How MYOPS behaves and whether it must return to baseline before training again What programming variables to consider when training full body daily

Jul 6

In this episode of Hypertrophy: Past and Present , Jake Doleschal and Chris Beardsley return to Reg Park, but this time explore one of his most advanced programs. They compare this higher volume plan to Park’s earlier abbreviated routine before exploring whether all training programs eventually lead to the same outcome, and which variables actually determine your muscular potential. Key Topics: How Reg Park’s exercise selection evolved from bulk to shape The physiology behind fibre-specific muscle damage Why exercise selection and frequency determine your end result What volume actually does (and doesn’t) achieve when it comes to muscle growth Why different exercises once a week is often worse than repeating the same exercise twice

Jun 29

In this episode of Hypertrophy: Past and Present, Jake Doleschal and Chris Beardsley discuss one of the strongest bodybuilders of the Silver Era, and the third man to ever bench 500 pounds, Marvin Eder's training routine. The second half of the episode takes a deep dive into the mechanisms of strength, why strength isn’t a single adaptation, and why hypertrophy does contribute to strength. Key Topics: The alignment between old-school programming and recoverability data Why strength isn’t one thing The 6 mechanisms of strength gains (and how they interact) What lateral force transmission is

Jun 22

In this episode of Hypertrophy: Past and Present , Jake Doleschal and Chris Beardsley dissect Reg Park’s 1950s “Mr. Universe Bulk Course”. Unlike the high-variation, single-set approach of Steve Reeves discussed in the previous episdoe, Reg Park’s plan featured fewer exercises but high set volume, low reps, and heavy loads. The second half of the episode shifts into a deep dive on post-workout fatigue; what it actually is, what causes it, and why the common beliefs about fatigue and recovery might be wrong. Key topics: The surprising recoverability of low rep, high set training Why post-workout fatigue is driven by calcium ion accumulation The four types of post-workout fatigue Why understanding the mechanisms of fatigue helps unlock more efficient programming

Jun 15

In this episode of Hypertrophy: Past and Present , Jake Doleschal and Chris Beardsley break down Steve Reeves’ favourite full-body routines from the early 1950s. They explore how Reeves trained each muscle with three different exercises, and why this multi-exercise, single-set approach might still be one of the most efficient ways to train if programmed correctly. The episode dives into the physiology behind exercise variation, the concept of neuromechanical matching, and how advanced lifters can apply full-body A/B splits to maximise hypertrophy. Key topics: The difference between single sets per muscle vs. per exercise Why muscle hypertrophy and atrophy are muscle fibre-specific (not muscle-specific) How neuromechanical matching determines which fibres get trained in each exercise How to program more efficiently to achieve more growth with less work

Jun 8

In this episode of Hypertrophy: Past and Present , Jake Doleschal and Chris Beardsley examine Clancy Ross’ 1940s split set routine - an early experiment in dividing upper and lower body training that predated modern training splits. They break down how Ross evolved his training by splitting full-body workouts into AM/PM upper/lower sessions and discuss what this teaches us about fatigue management, muscle damage, and cardiovascular recovery. Key topics: How Clancy Ross experimented with splitting his full body sessions into upper/lower The two types of supraspinal CNS fatigue (intra-workout vs. post-workout) How cardiovascular fitness governs your session capacity Why some lifters respond better to either full-body 3x per week or upper/lower 6x per week

Jun 1

In this second episode, Jake Doleschal and Chris Beardsley break down the York Barbell Mr America Course, a program from 1951 that evolved from the earlier Milo Barbell plan. They explore what changed in the decades following the first mass-produced bodybuilding programs, including the introduction of sets, improved exercise selection, and targeted variations. They then connect these historical shifts to modern muscle physiology, focusing on how long the hypertrophy stimulus lasts after a workout, and why full-body training remains superior. Key topics: How the York Barbell Course built on the Milo plan Why the shift from reps to sets was a turning point How to interpret MPS/MYOPS data without confusing stimulus and damage Why most hypertrophy occurs within 24–36 hours of a session How this insight changes everything about training frequency

May 25

In this debut episode, Jake Doleschal and Chris Beardsley dissect the very first mass-produced bodybuilding program: the Milo Barbell Course. They explore how early bodybuilders trained before steroids existed and what their exercise choices reveal about muscle understanding. They then connect these historical methods to modern muscle physiology, focusing on the stimulating reps model and the critical role of training frequency. You'll learn why full-body training 3x per week was not just a product of the time, but may still be the optimal approach for natural hypertrophy today. Key topics: What the Milo Barbell Course included (and what it left out) How pre-steroid era training evolved How early lifters intuitively selected exercises based on regional hypertrophy Why high-frequency training (e.g. 3x per week) is physiologically superior (even without factoring in atrophy!) The nonlinear dose-response of training volume: why first sets matter most