Hypertrophy Past and Present
Chris Beardsley and Jake Doleschal
A deep dive into the science of muscle growth. Hosted by Chris Beardsley and Jake Doleschal, this podcast explores hypertrophy training through the lens of pre-steroid era bodybuilding and modern muscle physiology.
Episodes
Mentioned books
34 snips
Jun 15, 2025 • 1h 2min
004 Training splits and exercise selection - 3 sets of 1 exercise or 1 set of 3 exercises?
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!
20 snips
Jun 8, 2025 • 57min
003 Training splits - what to consider when splitting full body workouts into upper / lower workouts
Explore the innovative training methods of Clancy Ross from the 1940s, who pioneered splitting full-body routines into upper and lower workouts. Discover how fatigue management and muscle recovery have evolved, including insights into supraspinal CNS fatigue. Learn how cardiovascular fitness influences training capacity and why individual responses to workout splits matter. The discussion emphasizes the importance of exercise sequencing and tailoring routines to personal needs, offering practical advice for optimizing performance and recovery.
16 snips
Jun 1, 2025 • 1h 6min
002 How long does the growth stimulus last after a training session?
Explore the fascinating evolution of bodybuilding training from the 1951 York Barbell Mr. America Course. Discover how the shift from reps to structured sets altered muscle development techniques. Delve into the vital timing of muscle growth post-workout, revealing most hypertrophy occurs within the first 24-36 hours. The discussion also critiques training frequency and emphasizes personalized approaches that match individual goals. Enjoy insights into historical practices contrasted with modern muscle physiology!
20 snips
May 25, 2025 • 50min
001 Training frequency - why the diminishing returns of volume makes higher frequencies better
Delve into the roots of bodybuilding as historical methods are linked to modern practices. Discover the Milo Barbell Course and its impact on early lifters' exercise choices. Learn why high-frequency training is preferred for natural muscle growth, even in the absence of anabolic aids. The discussion highlights how the first sets of training matter most, and why consistency in workout programming is crucial. Get insights on maximizing muscle protein synthesis through optimal training frequency and recovery strategies.
