Hypertrophy Past and Present 016 Training Splits - Why upper/lower, torso/limbs, push/pull, and other split routines face the same problem
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Sep 8, 2025 Dive into the historical roots of bodybuilding training and discover the transition from full-body routines to splits. Explore the fascinating influence of anabolic steroids on muscle growth, especially in the neck and trapezius areas. Unpack the science behind muscle fatigue and its impact on training splits, highlighting why back-to-back training days can diminish effectiveness. Gain insights on optimizing workout frequency and exercise selection to combat central nervous system fatigue, ultimately enhancing performance and muscle growth.
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Joe Weider's 1940 Full-Body Plan
- Joe Weider's 1940 full-body routine used single sets of 5–10 reps across ~10 exercises performed three times weekly.
- The hosts note this mirrors earlier full-body approaches and contrasts later split-focused bodybuilding.
Calcium Accumulation Links All Local Fatigue
- Repeated high activation causes intracellular calcium accumulation that drives multiple linked fatigue mechanisms.
- Those mechanisms (excitation–contraction failure, membrane damage, myofibrillar damage) come as a package from calcium overload.
Delayed Inflammation Causes Secondary Strength Loss
- Proteases triggered by calcium (calpains) cause early damage, then inflammation clears damaged material causing a delayed secondary strength drop.
- This secondary muscle-damage effect often emerges several hours after training and reduces force output further.