Hypertrophy Past and Present

• 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

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• 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

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• 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

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• 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 

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

  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 likeA deep dive into the neuromechanical matching principleCommon misconceptions and critiques of NMMHow it interacts with the size principle and fatiguePractical implications for programming

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