Hypertrophy Past and Present

051 The silver era perfected drop sets 75 years ago

Chris Beardsley and Jake Doleschal — Mon, 11 May 2026 16:15:03 +1000

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?

Chris Beardsley and Jake Doleschal — Tue, 05 May 2026 23:07:21 +1000

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

Chris Beardsley and Jake Doleschal — Sun, 26 Apr 2026 21:49:34 +1000

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

Chris Beardsley and Jake Doleschal — Mon, 20 Apr 2026 20:14:49 +1000

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

Chris Beardsley and Jake Doleschal — Mon, 13 Apr 2026 21:13:25 +1000

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?

Chris Beardsley and Jake Doleschal — Tue, 07 Apr 2026 18:42:45 +1000

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

Chris Beardsley and Jake Doleschal — Mon, 30 Mar 2026 20:19:55 +1100

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

Chris Beardsley and Jake Doleschal — Mon, 23 Mar 2026 21:30:43 +1100

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

Chris Beardsley and Jake Doleschal — Mon, 16 Mar 2026 22:34:36 +1100

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

Chris Beardsley and Jake Doleschal — Mon, 09 Mar 2026 22:20:24 +1100

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 brachii
Why chin-ups are not actually a great biceps exercise
Voluntary activation deficits and why exercise variety matters
The difference between minimalist and maximalist programming
Why 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

Chris Beardsley and Jake Doleschal — Mon, 02 Mar 2026 22:45:30 +1100

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 week
Why “more volume” didn’t produce more hypertrophy
Damage as “resource drain” vs damage as fatigue
No 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

Chris Beardsley and Jake Doleschal — Mon, 23 Feb 2026 22:59:07 +1100

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 routine
A new “repetition duration” study
How CNS fatigue and calcium-ion fatigue both serve the same function
Why max effort and slow velocity don’t always equal max recruitment and max tension
Programming implications: exercise order, rep ranges, RIR, clusters, and isometrics

039 How to instantly increase your strength (through motivational techniques)

Chris Beardsley and Jake Doleschal — Mon, 16 Feb 2026 21:38:46 +1100

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 matters
How motivation can increase strength right now via higher voluntary activation / recruitment
Practical ways to boost motivation
How cognitive fatigue reduces performance and how to mitigate it in the gym
Whether or not you can “stack” motivation tools

038 Periodisation for hypertrophy is pointless (unless you do this)

Chris Beardsley and Jake Doleschal — Mon, 09 Feb 2026 21:07:20 +1100

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

037 How to grow muscle only training once per week

Chris Beardsley and Jake Doleschal — Mon, 02 Feb 2026 21:07:16 +1100

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

036 Dorian Yates, Maximalist Programming, and Neuromechanical Matching

Chris Beardsley and Jake Doleschal — Mon, 26 Jan 2026 22:55:17 +1100

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 program
Why single-joint “finisher” exercises maintain recruitment levels better than extra sets
Practical improvements to Dorian’s plan using modern biomechanics
The physiological problem with ABC exercise splits for hypertrophy
How to structure multi-exercise workouts without increasing gym time
Neuromechanical matching explained simply
Why leverage must govern muscle recruitment
Why active length-tension theories fail as motor control models

035 Which advanced methods work? Cluster sets, drop sets, pre-fatigue, and more!

Chris Beardsley and Jake Doleschal — Mon, 19 Jan 2026 21:34:38 +1100

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

034 Voluntary activation deficit: exercise selection, muscle mass, and form

Chris Beardsley and Jake Doleschal — Sun, 11 Jan 2026 20:53:22 +1100

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 routine
The limits of motor unit recruitment and voluntary activation deficits
"Redundant" exercises
Why more total muscle mass in an exercise reduces local recruitment
The form debate and how excessive technique focus can impair hypertrophy outcomes

033 How to write programs that satisfy client expectations AND really work

Chris Beardsley and Jake Doleschal — Sun, 04 Jan 2026 20:43:51 +1100

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

032 Common training mistakes to avoid in 2026

Chris Beardsley and Jake Doleschal — Sun, 28 Dec 2025 20:58:54 +1100

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'

031 How steroids and TRT increase injury risk (and how modifying your training might help)

Chris Beardsley and Jake Doleschal — Mon, 22 Dec 2025 21:53:50 +1100

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

030 Everyone's wrong about muscle activation + how to compare hypertrophy programs (WNS)

Chris Beardsley and Jake Doleschal — Sun, 14 Dec 2025 21:41:32 +1100

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

029 Elevated MPS ≠ muscle growth

Chris Beardsley and Jake Doleschal — Sun, 07 Dec 2025 23:37:36 +1100

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"

028 How does dieting affect hypertrophy?

Chris Beardsley and Jake Doleschal — Sun, 30 Nov 2025 21:53:27 +1100

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

027 Are 4 reps optimal?! New study: stimulating reps vs volume load

Chris Beardsley and Jake Doleschal — Sun, 23 Nov 2025 21:53:57 +1100

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

026 How does insufficient sleep affect hypertrophy / atrophy?

Chris Beardsley and Jake Doleschal — Sun, 16 Nov 2025 22:22:58 +1100

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

025 How does insufficient sleep affect training?

Chris Beardsley and Jake Doleschal — Sun, 09 Nov 2025 21:38:37 +1100

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

024 Training, hypertrophy, and recovery for older people

Chris Beardsley and Jake Doleschal — Sun, 02 Nov 2025 21:50:56 +1100

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

023 Fatigue accumulation and what to do about it.

Chris Beardsley and Jake Doleschal — Mon, 27 Oct 2025 22:01:08 +1100

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

022 How intra-workout carbohydrates reduce supraspinal CNS fatigue

Chris Beardsley and Jake Doleschal — Mon, 20 Oct 2025 09:50:25 +1100

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

021 Why Counting “Half Sets” for Secondary Muscles Doesn't Make Sense

Chris Beardsley and Jake Doleschal — Mon, 13 Oct 2025 11:36:18 +1100

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

020 How to program a muscle specialisation phase

Chris Beardsley and Jake Doleschal — Mon, 06 Oct 2025 12:04:44 +1100

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)

019 Cluster Sets – How they work and how to use them

Chris Beardsley and Jake Doleschal — Mon, 29 Sep 2025 12:27:12 +1000

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

018 Pauses, Stretching, and Partials

Chris Beardsley and Jake Doleschal — Mon, 22 Sep 2025 22:04:17 +1000

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

017 Exercise Selection - How to pick the exercises needed to maximally develop a muscle

Chris Beardsley and Jake Doleschal — Mon, 15 Sep 2025 15:24:22 +1000

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

016 Training Splits - Why upper/lower, torso/limbs, push/pull, and other split routines face the same problem

Chris Beardsley and Jake Doleschal — Mon, 08 Sep 2025 15:10:34 +1000

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

015 Training Frequency - Why 3x per week beats 2x even if MYOPS is still elevated

Chris Beardsley and Jake Doleschal — Mon, 01 Sep 2025 15:40:03 +1000

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

014 Training Frequency - What the long-term studies actually show

Chris Beardsley and Jake Doleschal — Tue, 26 Aug 2025 09:45:30 +1000

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

013 Neuromechanical Matching: Everything you need to know (but few do)

Chris Beardsley and Jake Doleschal — Mon, 18 Aug 2025 15:04:19 +1000

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

012 How to build muscle with isometric training

Chris Beardsley and Jake Doleschal — Mon, 11 Aug 2025 15:01:28 +1000

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

011 Why the idea that a single exercise can train the whole muscle and “bias” a region is false

Chris Beardsley and Jake Doleschal — Mon, 04 Aug 2025 16:34:36 +1000

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

010 Warming up - what does it really achieve?

Chris Beardsley and Jake Doleschal — Mon, 28 Jul 2025 14:53:54 +1000

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

009 Work capacity - what it is and how to improve it

Chris Beardsley and Jake Doleschal — Sun, 20 Jul 2025 18:07:40 +1000

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

008 Training Frequency - what to consider if you want to train every day

Chris Beardsley and Jake Doleschal — Sun, 13 Jul 2025 21:27:39 +1000

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

007 Do all training programs maximise hypertrophy eventually?

Chris Beardsley and Jake Doleschal — Sun, 06 Jul 2025 22:05:53 +1000

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

006 Strength - the mechanisms that increase strength, and why hypertrophy must make us stronger

Chris Beardsley and Jake Doleschal — Sun, 29 Jun 2025 21:27:04 +1000

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

005 Training volume and post workout fatigue - how many sets are recoverable in 48 hours?

Chris Beardsley and Jake Doleschal — Sun, 22 Jun 2025 21:22:48 +1000

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

004 Training splits and exercise selection - 3 sets of 1 exercise or 1 set of 3 exercises?

Chris Beardsley and Jake Doleschal — Sun, 15 Jun 2025 20:55:18 +1000

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

003 Training splits - what to consider when splitting full body workouts into upper / lower workouts

Chris Beardsley and Jake Doleschal — Sun, 08 Jun 2025 23:55:31 +1000

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

002 How long does the growth stimulus last after a training session?

Chris Beardsley and Jake Doleschal — Sun, 01 Jun 2025 21:27:46 +1000

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

001 Training frequency - why the diminishing returns of volume makes higher frequencies better

Chris Beardsley and Jake Doleschal — Sun, 25 May 2025 21:36:46 +1000

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