Hypertrophy Past and Present 004 Training splits and exercise selection - 3 sets of 1 exercise or 1 set of 3 exercises?
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Jun 15, 2025 Jake Doleschal and Chris Beardsley unveil Steve Reeves' classic full-body routines from the 1950s, examining how multi-exercise, single-set training can be highly effective. They discuss neuromechanical matching and its impact on muscle fiber recruitment, challenging common training myths. The hosts also explore the evolution of exercise selection, the significance of grip styles in back workouts, and present strategies for optimizing training splits. Tune in for insights that can radically transform your approach to hypertrophy!
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Steve Reeves' 1950s Routine
- Steve Reeves used a unique full-body routine from the 1950s that included three different exercises per muscle with one set each.
- The workout required two minutes rest between sets and four minutes between muscles, taking roughly 1.75 hours.
Multiple Sets Diminishing Returns
- Multiple sets produce more growth than single sets, but the gain isn't proportional.
- The second set is only about 40% as effective as the first, and further sets have diminishing returns.
Hypertrophy Is Fiber-Specific
- Muscle hypertrophy and atrophy are fiber-specific, not muscle-specific.
- The nervous system activates regions with best leverage, meaning some fibers won't be fully activated in certain exercises.