Hypertrophy Past and Present

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 training program  • Why training hard does not automatically mean you need a deload  • The difference between planned deloads and reactive deloads  • How accumulated fatigue affects hypertrophy training  • Whether anabolic steroid use changes the need for deloads  • How Chris would structure the “perfect” deload  • How to program RIR during a deload  • How long a deload should actually last

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 erectors.  Key topics include:  • Peary Rader's Silver Era back specialization routine  • Why lats are best trained with both sagittal and frontal plane exercises  • The most overrated back exercise according to Chris  • Kelso shrugs vs vertical shrugs  • The challenge of directly training spinal erectors  • Are deadlifts are enough to build the spinal erectors  • The simple 3-exercise framework for back training  • The controversy surrounding Jefferson curls and loaded spinal flexion

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 middle ground. Key topics include: • Reg Park’s power routine from his Mr. Universe course • The difference between bodybuilding, powerlifting, and powerbuilding goals • How to modify a bodybuilding routine toward strength • How to modify a powerlifting routine toward hypertrophy • Why full body A/B routines may suit powerbuilding better than full body A • How Reg Park’s routine compares to a Chris and Jake's modern powerbuilding program

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 influenced the modern bodybuilding. Key topics include: • George Eiferman’s 1940s full body training routine • Why silver era bodybuilders often used wider rep range • Understanding progression as an input vs progression as an output • Why “progressive overload” is often misunderstood • Why strength gains naturally slow over time without indicating a plateau • The Hepburn progression model and why it works • How exercise selection influences practical rep ranges and loading strategies

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 proximity to failure dramatically change the amount and type of fatigue that accumulates during training. Key topics include: • Serge Nubret’s ultra high-volume, short-rest training system • The four major fatigue mechanisms involved in strength training • Why “2-3 minute rest periods” may be an oversimplified recommendation • How exercise selection changes optimal rest periods • How clusters and reps in reserve reduce fatigue accumulation • Why stretch-position exercises are more sensitive to muscle damage and calcium ion accumulation