Frequency and volume recommendations for specialisation

In this episode of Hypertrophy: Past and Present, Jake and Chris use Peary Rader’s leg routine to outline a practical, physiology-led blueprint for muscle specialisation.

Key topics include:

• Peary Rader’s pre-steroid era leg routine (and the changes we would make today)
• A framework for designing a muscle specialisation phase for any muscle
• When to specialise and how to integrate it into your main plan without losing your progress
• Writing programs using science-based (mechanisms) vs evidence-based (outcomes)