Hypertrophy Past and Present

Chris Beardsley and Jake Doleschal
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A deep dive into the science of muscle growth. Hosted by Chris Beardsley and Jake Doleschal, this podcast explores hypertrophy training through the lens of pre-steroid era bodybuilding and modern muscle physiology.

  1. 4일 전

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

    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

    1시간 18분

  2. 2월 9일

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

    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

    1시간 8분

  3. 2월 2일

    037 How to grow muscle only training once per week

    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

    1시간 11분

  4. 1월 26일

    036 Dorian Yates, Maximalist Programming, and Neuromechanical Matching

    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

    1시간 35분

  5. 1월 19일

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

    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

    1시간 31분

  6. 1월 11일

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

    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

    1시간 29분

  7. 1월 4일

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

    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

    1시간 6분

  8. 2025. 12. 28.

    032 Common training mistakes to avoid in 2026

    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'

    1시간 31분
모두 보기(39개)

소개

A deep dive into the science of muscle growth. Hosted by Chris Beardsley and Jake Doleschal, this podcast explores hypertrophy training through the lens of pre-steroid era bodybuilding and modern muscle physiology.

정보

  • 제작진
    Chris Beardsley and Jake Doleschal
  • 방송 연도
    2025년 - 2026년
  • 에피소드
    39
  • 등급
    전체 연령 사용가
  • 저작권
    © 2025 Jake Doleschal & Chris Beardsley. All rights reserved.

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