Hypertrophy Past and Present

068 Optimal volumes and frequencies for each muscle

In this episode of Hypertrophy Past & Present, Jake and Chris begin by reviewing an early female bodybuilding routine: a six-day-per-week program. Despite some problems w

067 Why you’re not progressing (and why it might not be a plateau)

In this episode of Hypertrophy Past & Present, Jake and Chris begin by reviewing Stuart McRobert’s 1989 hardgainer routine, a minimalist two-day-per-week program designed

066 Do you need to feel a muscle for it to grow?

In this episode of Hypertrophy Past & Present, Jake and Chris begin with another Leroy Colbert routine, this time examining an over 100 set silver-era routine. The conver

065 How anabolics changed the fitness industry

In this episode of Hypertrophy Past & Present, Jake and Chris begin with Leroy Colbert’s late-1970s enormous volume training plan. The conversation then explores whether

064 Is time under tension important for muscle growth?

In this episode of Hypertrophy Past & Present, Jake and Chris begin with Reg Park’s 1949 pre-contest routine, which involved training six days per week, twice per day, in

063 Are workouts over an hour killing your gains?

In this episode of Hypertrophy Past & Present, Jake and Chris begin with a full-body routine from legendary bodybuilding coach Vince Gironda and the unusual reliance on i

062 How to overcome a hypertrophy plateau

In this episode of Hypertrophy Past & Present, Jake and Chris begin with an early 1950s “muscular bulk” routine from Jack Delinger. They discuss the minimalist, barbell-o

061 Does training hard help or hinder hypertrophy?

In this episode of Hypertrophy Past & Present, Jake and Chris begin with a 1972 routine from Bradley J. Steiner and discuss what makes it one of the more sensible "golden

060 How to make your second set more stimulating

In this episode of Hypertrophy Past & Present, Jake and Chris begin with Steve Michalik’s enormous 1972 Mr. America routine and why silver-era routines are the best data

059 Hypertrophy is muscle-fibre specific

In this episode of Hypertrophy Past & Present, Jake and Chris begin with Alan Stephan’s classic Silver Era full-body routine, which he reportedly followed for years while

058 Does mTOR determine your optimal training frequency?

In this episode of Hypertrophy Past & Present, Jake and Chris begin with a classic Clancy Ross full-body routine from the Silver Era, then move into a discussion about tr

057 Full Body A/A/A vs A/B, which is right for you?

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 repeatin

056 Most deloads are too short

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 Ya

055 How to build the biggest back possible

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 S

054 Strength vs Hypertrophy: Is Powerbuilding the Solution?

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 episod

053 Progression Models and the Truth About Progressive Overload

In this episode of Hypertrophy Past & Present, Jake and Chris analyse a 1940s training routine from silver era bodybuilder George Eiferman, including his progression mode

052 Resting 2-3 minutes between sets isn't "optimal"

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.

051 The silver era perfected drop sets 75 years ago

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.

050 Are circuits for hypertrophy the next big thing?

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 b

049 The data says you need more first sets

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