Hypertrophy Past and Present

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

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

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

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

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

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

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

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

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'