Hypertrophy Past and Present 034 Voluntary activation deficit: exercise selection, muscle mass, and form
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Jan 11, 2026 Jake and Chris dive into Larry Scott's Golden Era training plan, revealing insights into the evolution of hypertrophy programming. They explore the impact of anabolic drugs on exercise selection and discuss misconceptions around exercise redundancy. The concept of voluntary activation deficit is introduced, shedding light on how muscle recruitment works. They delve into why excessive focus on form can hinder growth and emphasize the importance of exercise variety. The conversation also addresses practical exercise selection for beginners.
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Larry Scott / Vince Gironda Routine Example
- Larry Scott's Golden Era plan used six sets of 6–8 reps for most exercises with short rests and the same weight each set.
- Vince Gironda emphasized short rests and consistent weight across sets, adding a 100-rep bent‑knee raise.
Short Rest Strategy May Protect Tendons
- Short rests and multi-set fatigue may have been used historically to limit tendon damage with anabolic use.
- Fatigue reduces load per set, lowering tendon stress when repair capacity is altered by drugs.
Voluntary Activation Limits Recruitment
- Voluntary activation deficits mean you cannot recruit all motor units even at maximal effort.
- That leaves some muscle fibers untrained unless exercise selection or constraints change recruitment.