All Episodes
Hypertrophy Past and Present — 73 episodes
073 Part 2: A science-based lower body day with Soren Lemrant
072 Why you’re probably reading hypertrophy studies wrong
071 How to use AI to learn about hypertrophy
070 A 67 exercise upper body workout with Soren Lemrant
069 Evaluating a new hypertrophy model
068 Optimal volumes and frequencies for each muscle
067 Why you’re not progressing (and why it might not be a plateau)
066 Do you need to feel a muscle for it to grow?
065 How anabolics changed the fitness industry
064 Is time under tension important for muscle growth?
063 Are workouts over an hour killing your gains?
062 How to overcome a hypertrophy plateau
061 Does training hard help or hinder hypertrophy?
060 How to make your second set more stimulating
059 Hypertrophy is muscle-fibre specific
058 Does mTOR determine your optimal training frequency?
057 Full Body A/A/A vs A/B, which is right for you?
056 Most deloads are too short
055 How to build the biggest back possible
054 Strength vs Hypertrophy: Is Powerbuilding the Solution?
053 Progression Models and the Truth About Progressive Overload
052 Resting 2-3 minutes between sets isn't "optimal"
051 The silver era perfected drop sets 75 years ago
050 Are circuits for hypertrophy the next big thing?
049 The data says you need more first sets
048 How to do more exercises in a workout without fatigue holding you back
047 How to write the perfect program
046 How fast can you grow?
045 Training a muscle 2x per week - Full Body vs Upper/Lower
044 How to write a fat loss training program
043 How to design the ultimate glute program
042 How to build the biggest arms possible
041 New study shows twice as much volume doesn't cause extra muscle growth
040 This new study will change how you think about fatigue
039 How to instantly increase your strength (through motivational techniques)
038 Periodisation for hypertrophy is pointless (unless you do this)
037 How to grow muscle only training once per week
036 Dorian Yates, Maximalist Programming, and Neuromechanical Matching
035 Which advanced methods work? Cluster sets, drop sets, pre-fatigue, and more!
034 Voluntary activation deficit: exercise selection, muscle mass, and form
033 How to write programs that satisfy client expectations AND really work
032 Common training mistakes to avoid in 2026
031 How steroids and TRT increase injury risk (and how modifying your training might help)
030 Everyone's wrong about muscle activation + how to compare hypertrophy programs (WNS)
029 Elevated MPS ≠ muscle growth
028 How does dieting affect hypertrophy?
027 Are 4 reps optimal?! New study: stimulating reps vs volume load
026 How does insufficient sleep affect hypertrophy / atrophy?
025 How does insufficient sleep affect training?
024 Training, hypertrophy, and recovery for older people
023 Fatigue accumulation and what to do about it.
022 How intra-workout carbohydrates reduce supraspinal CNS fatigue
021 Why Counting “Half Sets” for Secondary Muscles Doesn't Make Sense
020 How to program a muscle specialisation phase
019 Cluster Sets – How they work and how to use them
018 Pauses, Stretching, and Partials
017 Exercise Selection - How to pick the exercises needed to maximally develop a muscle
016 Training Splits - Why upper/lower, torso/limbs, push/pull, and other split routines face the same problem
015 Training Frequency - Why 3x per week beats 2x even if MYOPS is still elevated
014 Training Frequency - What the long-term studies actually show
013 Neuromechanical Matching: Everything you need to know (but few do)
012 How to build muscle with isometric training
011 Why the idea that a single exercise can train the whole muscle and “bias” a region is false
010 Warming up - what does it really achieve?
009 Work capacity - what it is and how to improve it
008 Training Frequency - what to consider if you want to train every day
007 Do all training programs maximise hypertrophy eventually?
006 Strength - the mechanisms that increase strength, and why hypertrophy must make us stronger
005 Training volume and post workout fatigue - how many sets are recoverable in 48 hours?
004 Training splits and exercise selection - 3 sets of 1 exercise or 1 set of 3 exercises?
003 Training splits - what to consider when splitting full body workouts into upper / lower workouts
002 How long does the growth stimulus last after a training session?
001 Training frequency - why the diminishing returns of volume makes higher frequencies better