Practical programming: making compounds do one thing well

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