PODCAST · health
Hypertrophy Past and Present
by 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
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073 Part 2: A science-based lower body day with Soren Lemrant
In this episode of Hypertrophy Past & Present, Jake and Chris are joined once again by Soren Lemrant for part two of his unconventional training routine. This time, Soren breaks down his lower-body workout, explaining his unique exercise selections, creative uses of gym machines, and attempts to...
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072 Why you’re probably reading hypertrophy studies wrong
In this episode of Hypertrophy Past & Present, Jake and Chris start with a bizarre 1950s workout from Barton Horvath before breaking down how to actually understand hypertrophy research. They discuss what common measurements such as muscle thickness, cross-sectional area, EMG and strength testing...
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071 How to use AI to learn about hypertrophy
In this episode of Hypertrophy Past & Present, Jake and Chris start with a 1947 Steve Reeves workout before accidentally going down an AI rabbit hole. They discuss the difference between “evidence-based” and “science-based” thinking, and how AI can be used to understand research and design…
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070 A 67 exercise upper body workout with Soren Lemrant
In this episode of Hypertrophy Past & Present, Jake and Chris welcome their first-ever guest, Soren, the “67-set upper day guy.” Soren takes us through his upper-body workout exercise by exercise, explaining the reasoning behind some of his more unconventional setups. Key topics include: Soran’s...
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069 Evaluating a new hypertrophy model
In this episode of Hypertrophy Past & Present, Jake and Chris begin with Vern Weaver’s 1961 two-day-per-week routine, providing an interesting example of how effective training can potentially be structured around only two weekly gym sessions. The conversation then shifts into the philosophy of...
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068 Optimal volumes and frequencies for each muscle
In this episode of Hypertrophy Past & Present, Jake and Chris begin by reviewing an early female bodybuilding routine: a six-day-per-week program. Despite some problems with the weekly structure, the relatively low number of sets per exercise and surprisingly comprehensive exercise selection make...
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067 Why you’re not progressing (and why it might not be a plateau)
In this episode of Hypertrophy Past & Present, Jake and Chris begin by reviewing Stuart McRobert’s 1989 hardgainer routine, a minimalist two-day-per-week program designed as an alternative to the increasingly extreme bodybuilding routines of the late 1980s. The conversation then explores an...
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066 Do you need to feel a muscle for it to grow?
In this episode of Hypertrophy Past & Present, Jake and Chris begin with another Leroy Colbert routine, this time examining an over 100 set silver-era routine. The conversation then explores whether you actually need to “feel” a muscle for it to grow, what the pump can tell us about muscle...
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065 How anabolics changed the fitness industry
In this episode of Hypertrophy Past & Present, Jake and Chris begin with Leroy Colbert’s late-1970s enormous volume training plan. The conversation then explores whether using pre-steroid bodybuilders as a model for natural training is really an “appeal to tradition,” before examining the…
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064 Is time under tension important for muscle growth?
In this episode of Hypertrophy Past & Present, Jake and Chris begin with Reg Park’s 1949 pre-contest routine, which involved training six days per week, twice per day, including the infamous 20-rep breathing squat. This leads into a deep dive on time under tension: Does making a set last longer...
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063 Are workouts over an hour killing your gains?
In this episode of Hypertrophy Past & Present, Jake and Chris begin with a full-body routine from legendary bodybuilding coach Vince Gironda and the unusual reliance on isolation exercises. The conversation then shifts to workout duration: Is there any truth to the claim that workouts must be…
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062 How to overcome a hypertrophy plateau
In this episode of Hypertrophy Past & Present, Jake and Chris begin with an early 1950s “muscular bulk” routine from Jack Delinger. They discuss the minimalist, barbell-only full-body program and how exercise variety may need to gradually increase as a bodybuilder becomes more advanced. The...
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061 Does training hard help or hinder hypertrophy?
In this episode of Hypertrophy Past & Present, Jake and Chris begin with a 1972 routine from Bradley J. Steiner and discuss what makes it one of the more sensible "golden era" bodybuilding programs they've reviewed so far and whether splitting exercises across consecutive days is likely to be…
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060 How to make your second set more stimulating
In this episode of Hypertrophy Past & Present, Jake and Chris begin with Steve Michalik’s enormous 1972 Mr. America routine and why silver-era routines are the best data set for natural training routines. From there, Jake and Chris explore how the hypertrophy dose-response relationship interacts...
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059 Hypertrophy is muscle-fibre specific
In this episode of Hypertrophy Past & Present, Jake and Chris begin with Alan Stephan’s classic Silver Era full-body routine, which he reportedly followed for years while building enormous strength and muscle. This leads into a deeper discussion about exercise variation, whether exercises really...
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058 Does mTOR determine your optimal training frequency?
In this episode of Hypertrophy Past & Present, Jake and Chris begin with a classic Clancy Ross full-body routine from the Silver Era, then move into a discussion about training frequency, mTOR, muscle protein synthesis, and whether training again before the previous hypertrophy stimulus has...
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057 Full Body A/A/A vs A/B, which is right for you?
In this episode of Hypertrophy Past & Present, Jake and Chris discuss a full body training A/A/A program from Steve Reeves before exploring how to choose between repeating the same full body workout three times per week or alternating between two different full body workouts. Key topics include…
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056 Most deloads are too short
In this episode of Hypertrophy Past & Present, Jake and Chris discuss deloads. The episode begins with a look at a training program used by six-time Mr. Olympia Dorian Yates before exploring the physiology of accumulated fatigue and recovery. Key topics include: • Dorian Yates' Olympia-era…
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055 How to build the biggest back possible
In this episode of Hypertrophy Past & Present, Jake and Chris discuss how to build the biggest back possible. The episode begins with a back specialization routine from Silver Era educator Peary Rader before breaking down the most effective modern exercises for lats, traps, rear delts, and spinal...
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054 Strength vs Hypertrophy: Is Powerbuilding the Solution?
In this episode of Hypertrophy Past & Present, Jake and Chris analyse a Reg Park power-focused routine and use it as a starting point to discuss powerbuilding. The episode explores how lifters can structure training depending on whether they lean more toward bodybuilding, powerlifting, or a true...
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053 Progression Models and the Truth About Progressive Overload
In this episode of Hypertrophy Past & Present, Jake and Chris analyse a 1940s training routine from silver era bodybuilder George Eiferman, including his progression model. The episode explores how silver era lifters approached progression and how confusion around progression models has…
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052 Resting 2-3 minutes between sets isn't "optimal"
In this episode of Hypertrophy Past & Present, Jake and Chris follow up last week's episode on drop sets by diving deeper into the physiology of fatigue and rest periods. Using an extreme high-volume routine from Serge Nubret, the episode explores why different exercises, rep ranges, and…
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051 The silver era perfected drop sets 75 years ago
In this episode of Hypertrophy Past & Present, Jake and Chris explore the origins and physiology of drop sets, beginning with a 1949 drop set routine from Henry J. Atkin. The episode examines how “multiple poundage system” training was originally performed in the silver era, before transitioning...
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050 Are circuits for hypertrophy the next big thing?
In this episode of Hypertrophy Past & Present, Jake and Chris explore the use of circuits in hypertrophy training, starting with a 1960s circuit-style routine published by John McCallum. The episode examines how circuit-style training was used in the silver era, before transitioning into a...
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049 The data says you need more first sets
In this episode of Hypertrophy Past & Present, Jake and Chris break down a 1950s weightlifting plan from Paul Anderson, one of the strongest men to ever live. The episode begins with a deep dive into Anderson’s low volume, high frequency training structure, before expanding into a…
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048 How to do more exercises in a workout without fatigue holding you back
In this episode of Hypertrophy Past & Present, Jake and Chris break down what fatigue actually is, and why most lifters misunderstand it. The episode begins with a deep dive into a late Silver Era full body program from Joe Abenda, before expanding into a practical framework for understanding...
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047 How to write the perfect program
In this episode of Hypertrophy Past & Present, Jake and Chris break down what the “perfect” workout actually looks like. The episode begins with a deep dive into a pre-steroid era full body program from Arthur Jones, before expanding into a framework for structuring training based on your goals,...
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046 How fast can you grow?
In this episode of Hypertrophy Past & Present, Jake and Chris tackle the question everyone wants to know - how fast can you actually progress? The episode begins with a deep dive into a golden era beginner program from Frank Zane, before exploring the realities of progressive overload, strength...
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045 Training a muscle 2x per week - Full Body vs Upper/Lower
In this episode of Hypertrophy Past & Present, Jake and Chris break down an often misunderstood programming question: how does full body training twice per week compare to an upper/lower split performed four times per week? The episode begins with a deep dive into a late 1960s program from Chuck...
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044 How to write a fat loss training program
In this episode of Hypertrophy Past & Present, Jake and Chris break down how to structure a training program during a dieting phase. The episode begins with a deep dive into how Silver Era bodybuilders approached “definition” training, including a reconstructed Reg Park program, before moving…
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043 How to design the ultimate glute program
In this episode of Hypertrophy Past & Present, Jake and Chris discuss how to build the biggest glutes possible. The episode begins with a rare Silver Era lower-body routine from a female 1940s strength athlete Abby “Pudgy” Stockton, before breaking down the most effective modern exercises for…
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042 How to build the biggest arms possible
In this episode of Hypertrophy Past & Present, Jake and Chris discuss how to build the biggest arms possible. The episode begins with a Golden Era arm routine from Chuck Sipes, before assessing the best exercises for both minimalist and maximalist arm programming. Key topics include: Chuck Sipes’...
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041 New study shows twice as much volume doesn't cause extra muscle growth
In this episode of Hypertrophy Past & Present, Jake and Chris dive into whether more volume is always better. The episode opens in the late Silver Era with Sergio Oliva’s high-volume split, then pivots into a brand-new study that compares “high” vs “super high” volumes in trained lifters. Key...
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040 This new study will change how you think about fatigue
In this episode of Hypertrophy Past & Present, Jake and Chris unpack a new hypertrophy study that illustrates how fatigue doesn’t just make training harder but can directly reduce the hypertrophic stimulus by lowering single-fibre mechanical tension. The episode opens in the Silver Era again with...
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039 How to instantly increase your strength (through motivational techniques)
In this episode of Hypertrophy Past & Present, Jake and Chris break down how you can become stronger immediately - not by changing your program, but by changing your motivation. The conversation starts in the Silver Era again, comparing Clarence Ross’ 1949/50 routine to his 1952 “favourite...
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038 Periodisation for hypertrophy is pointless (unless you do this)
In this episode of Hypertrophy Past & Present, Jake and Chris unpack periodisation for hypertrophy, including what it actually is (and isn’t), why most “periodised” bodybuilding programs end up adding complexity without adding results, and which variables you can change over time without...
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037 How to grow muscle only training once per week
In this episode of Hypertrophy Past & Present, Jake and Chris tackle a surprisingly common question: what if you can only train once per week? Beginning with an early-1960s two-way split from John McCallum to discuss exercise sequencing, why multi-joint lifts paired with single-joint “finishers”...
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036 Dorian Yates, Maximalist Programming, and Neuromechanical Matching
In this episode of Hypertrophy Past & Present, Jake and Chris analyse one of Dorian Yates’ early pre-Olympia training programs, breaking down the structure of his torso-limbs split and the intuitive exercise sequencing. From there, the conversation expands into a deeper discussion on exercise...
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035 Which advanced methods work? Cluster sets, drop sets, pre-fatigue, and more!
In this episode of Hypertrophy Past & Present, Jake and Chris break down the resurgence of “advanced” training techniques like clusters, supersets, giant sets, pre-exhaust, drop sets, and rest-pause. Using an early Chuck Sipes “heavy-light” split as an example of early bodybuilding plans that...
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034 Voluntary activation deficit: exercise selection, muscle mass, and form
In this episode of Hypertrophy Past & Present, Jake and Chris analyse a Golden Era training plan attributed to Larry Scott and Vince Gironda, using it as a lens to explore how hypertrophy programming evolved after the introduction of anabolic drugs. From there, the conversation pivots into a…
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033 How to write programs that satisfy client expectations AND really work
In this episode of Hypertrophy Past & Present, Jake and Chris kick off 2026 with a Part 2 follow-up aimed at coaches. Last episode was about the mistakes lifters make when they return to the gym, this week is about the mistakes coaches make when they design and deliver programs to clients. The...
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032 Common training mistakes to avoid in 2026
In this episode of Hypertrophy Past & Present, Jake and Chris take a practical, end-of-year look at the most common mistakes people make when returning to the gym, whether they’re starting fresh in January or jumping back in after time off. Using a pre-steroid era full-body routine attributed to...
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031 How steroids and TRT increase injury risk (and how modifying your training might help)
In this episode of Hypertrophy Past & Present, Jake and Chris break down Mike Mentzer’s “most productive” routine and use it as a turning point to discuss how training trends shifted across the Golden Era. From there, the conversation shifts to how anabolic steroid use increases tendon and…
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030 Everyone's wrong about muscle activation + how to compare hypertrophy programs (WNS)
In this episode of Hypertrophy Past & Present, Jake and Chris shift from the Silver Era into the early anabolic era by analysing a Golden Era training plan from Ken Waller. Using Waller’s 1975 routine as a case study, they explore how bodybuilding training changed as anabolic use became more...
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029 Elevated MPS ≠ muscle growth
In this episode of Hypertrophy Past & Present, Jake and Chris revisit the Silver Era through one of the most iconic Silver Era bodybuilders, John Grimek, and his bulking plan. They then discuss what muscle protein synthesis (MPS) and muscle protein breakdown (MPB) really mean, dismantling the…
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028 How does dieting affect hypertrophy?
In this episode of Hypertrophy Past & Present, Jake and Chris go back to 1945 and break down Clancy Ross’ pre-contest “definition” routine to show how Silver Era lifters tried to get lean using their gym programming. From there they pivot into dieting and how caloric restriction, stress…
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027 Are 4 reps optimal?! New study: stimulating reps vs volume load
In this episode of Hypertrophy: Past & Present, Jake and Chris use a 1967 Bill Pearl program to jump from the silver era into the early steroid era, showing how training volume exploded once anabolics entered the picture. They contrast Bill Pearl’s high-volume, six-day split and contrast it with...
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026 How does insufficient sleep affect hypertrophy / atrophy?
In this episode of Hypertrophy: Past & Present, Jake and Chris dive into a Bill Pearl full-body routine, using it as a bridge between the pre-steroid silver era and the early anabolic era. From there, they shift into part two of their sleep series, unpacking how sleep loss influences muscle…
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025 How does insufficient sleep affect training?
In this episode of Hypertrophy: Past & Present, Jake and Chris break down Bob Hoffman’s basic athletic program through a modern physiology lens and unpack how insufficient sleep impacts training performance. Key topics include: Bob Hoffman’s silver era full-body athlete hypertrophy program Sleep...
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024 Training, hypertrophy, and recovery for older people
In this episode of Hypertrophy: Past & Present, Jake and Chris discuss Silver-Era author Peary Rader’s “training as you get older” guidelines and dive into how to construct a modern, physiology-led template for older lifters. Key topics include: Why recovery, not “low stimulus sensitivity” likely...
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ABOUT THIS SHOW
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.
HOSTED BY
Chris Beardsley and Jake Doleschal
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Frequently Asked Questions
How many episodes does Hypertrophy Past and Present have?
Hypertrophy Past and Present currently has 73 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is Hypertrophy Past and Present about?
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.
How often does Hypertrophy Past and Present release new episodes?
Hypertrophy Past and Present has 73 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to Hypertrophy Past and Present?
You can listen to Hypertrophy Past and Present on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts Hypertrophy Past and Present?
Hypertrophy Past and Present is created and hosted by Chris Beardsley and Jake Doleschal.
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