In this episode of Hypertrophy Past & Present, Jake and Chris discuss how to build the biggest arms possible. The episode begins with a Golden Era arm routine from Chuck Sipes, before assessing the best exercises for both minimalist and maximalist arm programming.

Key topics include:

• Chuck Sipes’ Golden Era arm routine (biceps and triceps)
• How different exercises bias the brachialis, brachioradialis, and biceps brachii
• Why chin-ups are not actually a great biceps exercise
• Voluntary activation deficits and why exercise variety matters
• The difference between minimalist and maximalist programming
• Why arm muscles fatigue and damage more easily than most people think

In this episode of Hypertrophy Past & Present, Jake and Chris dive into whether more volume is always better. The episode opens in the late Silver Era with Sergio Oliva’s high-volume split, then pivots into a brand-new study that compares “high” vs “super high” volumes in trained lifters.

Key topics include:

• Sergio Oliva’s late-Silver Era routine
• New study 18 vs ~32 sets per week
• Why “more volume” didn’t produce more hypertrophy
• Damage as “resource drain” vs damage as fatigue
• No fascicle length changes in trained lifters (and what that implies about sarcomerogenesis)
• Practical programming tip, reframing “rest days” as repair days

In this episode of Hypertrophy Past & Present, Jake and Chris unpack a new hypertrophy study that illustrates how fatigue doesn’t just make training harder but can directly reduce the hypertrophic stimulus by lowering single-fibre mechanical tension. The episode opens in the Silver Era again with Henry Paschal’s 1950 “busy person” program then pivots into the core discussion: why fatigue mechanisms (CNS and calcium-ion related) dampen muscle growth, and what this implies for exercise order, rep ranges, and advanced training methods.

Key topics include:

• Henry Paschal’s 1950 routine
• A new “repetition duration” study
• How CNS fatigue and calcium-ion fatigue both serve the same function
• Why max effort and slow velocity don’t always equal max recruitment and max tension
• Programming implications: exercise order, rep ranges, RIR, clusters, and isometrics

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 matters
• How motivation can increase strength right now via higher voluntary activation / recruitment
• Practical ways to boost motivation
• How cognitive fatigue reduces performance and how to mitigate it in the gym
• Whether or not you can “stack” motivation tools

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

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

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 program
• Why single-joint “finisher” exercises maintain recruitment levels better than extra sets
• Practical improvements to Dorian’s plan using modern biomechanics
• The physiological problem with ABC exercise splits for hypertrophy
• How to structure multi-exercise workouts without increasing gym time
• Neuromechanical matching explained simply
• Why leverage must govern muscle recruitment
• Why active length-tension theories fail as motor control models

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