Hypertrophy Past and Present 009 Work capacity - what it is and how to improve it
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Jul 20, 2025 The hosts dive into an intriguing pre-steroid bulking routine from an underrated Silver Era bodybuilder, shedding light on effective vintage training methods. They tackle the concept of work capacity, clarifying its definitions and misconceptions, and emphasize that cardiovascular endurance matters more than sheer volume for gym performance. The discussion merges historical insights with modern training principles, exploring the balance between strength and endurance. Practical tips on workout routines further enhance the conversation.
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Alan Steven's Bulking Routine
- Alan Steven's bulking routine involved performing 25 reps per exercise using a 5 rep max load, often requiring 6-8 sets per exercise.
- The workout included seven exercises and could take at least two and a half hours to complete, demonstrating significant volume and duration.
Clarifying Work Capacity Meaning
- Work capacity is a nebulous term that needs clear definitions to be useful.
- It can mean recoverable workout volume, absolute amount of work done, or relative muscular endurance, each with very different implications.
Absolute vs Relative Work Capacity
- Absolute and relative measures of work capacity differ by considering maximum strength or not.
- Relative muscular endurance isolates fatigue resistance by adjusting for strength gains, making it useful for training adaptation analysis.