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 Yates before exploring the physiology of accumulated fatigue and recovery.

Key topics include:

 • Dorian Yates' Olympia-era training program
 • Why training hard does not automatically mean you need a deload
 • The difference between planned deloads and reactive deloads
 • How accumulated fatigue affects hypertrophy training
 • Whether anabolic steroid use changes the need for deloads
 • How Chris would structure the “perfect” deload
 • How to program RIR during a deload
 • How long a deload should actually last

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 Silver Era educator Peary Rader before breaking down the most effective modern exercises for lats, traps, rear delts, and spinal erectors. 

Key topics include:

 • Peary Rader's Silver Era back specialization routine
 • Why lats are best trained with both sagittal and frontal plane exercises
 • The most overrated back exercise according to Chris
 • Kelso shrugs vs vertical shrugs
 • The challenge of directly training spinal erectors
 • Are deadlifts are enough to build the spinal erectors
 • The simple 3-exercise framework for back training
 • The controversy surrounding Jefferson curls and loaded spinal flexion

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 episode explores how lifters can structure training depending on whether they lean more toward bodybuilding, powerlifting, or a true middle ground.

Key topics include:
• Reg Park’s power routine from his Mr. Universe course
• The difference between bodybuilding, powerlifting, and powerbuilding goals
• How to modify a bodybuilding routine toward strength
• How to modify a powerlifting routine toward hypertrophy
• Why full body A/B routines may suit powerbuilding better than full body A
• How Reg Park’s routine compares to a Chris and Jake's modern powerbuilding program

In this episode of Hypertrophy Past & Present, Jake and Chris analyse a 1940s training routine from silver era bodybuilder George Eiferman, including his progression model. The episode explores how silver era lifters approached progression and how confusion around progression models has influenced the modern bodybuilding.

Key topics include:
• George Eiferman’s 1940s full body training routine
• Why silver era bodybuilders often used wider rep range
• Understanding progression as an input vs progression as an output
• Why “progressive overload” is often misunderstood
• Why strength gains naturally slow over time without indicating a plateau
• The Hepburn progression model and why it works
• How exercise selection influences practical rep ranges and loading strategies

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. Using an extreme high-volume routine from Serge Nubret, the episode explores why different exercises, rep ranges, and proximity to failure dramatically change the amount and type of fatigue that accumulates during training.

Key topics include:
• Serge Nubret’s ultra high-volume, short-rest training system
• The four major fatigue mechanisms involved in strength training
• Why “2-3 minute rest periods” may be an oversimplified recommendation
• How exercise selection changes optimal rest periods
• How clusters and reps in reserve reduce fatigue accumulation
• Why stretch-position exercises are more sensitive to muscle damage and calcium ion accumulation

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

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

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"

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

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