Hypertrophy Past and Present

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