Hypertrophy Past and Present

Chris Beardsley and Jake Doleschal
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  • FITNESS

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. 2 DAYS AGO

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

    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

    1h 8m

  2. 6 OCT

    020 How to program a muscle specialisation phase

    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 muscleWhen to specialise and how to integrate it into your main plan without losing your progressWriting programs using science-based (mechanisms) vs evidence-based (outcomes)

    1h 21m

  3. 29 SEPT

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

    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

    1h 21m

  4. 22 SEPT

    018 Pauses, Stretching, and Partials

    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

    1h 24m

  5. 15 SEPT

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

    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 firstVoluntary activation deficits - why bigger muscles and bigger lifts mean some motor units aren't recruitedHow to use unilateral work to meaningfully increase recruitmentWhy some muscles require greater exercise variation than others

    1h 22m

  6. 8 SEPT

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

    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

    1h 14m

  7. 1 SEPT

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

    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 stimulusWhat comparing one vs three set studies shows us about elevated synthesis timelinesWhy 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

    1h 12m

  8. 25 AUG

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

    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 contextThe non-linear dose-response of sets and why frequency changes the outcomePhysiological models vs. long-term training study dataWhat the Currier (2023) network meta-analysis really showsWhy three times per week consistently beats once per week, and where two times fits inThe role of models in filling research gaps and guiding practical programmingHow to navigate conflicting information

    1h 15m
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About

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.

Information

  • Creator
    Chris Beardsley and Jake Doleschal
  • Years Active
    2K
  • Episodes
    21
  • Rating
    Clean
  • Copyright
    © 2025 Jake Doleschal & Chris Beardsley. All rights reserved.

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