Hypertrophy Past and Present

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

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 into a physiological breakdown of why modern drop set research may not support many of the claims made about the method today.  Key topics include: • Henry J. Atkin’s 1949 “multiple poundage system” • Why early drop set protocols may have been more intelligent than modern versions • A review of the recent drop sets meta analysis and systematic review • How short rest periods influence motor unit recruitment and fatigue • Why drop set studies may actually just be studies on rest periods • The difference between drop sets, clusters, and rest-pause training • How cardiovascular fitness changes recovery between sets • When drop sets may make sense for clients, and when they likely don’t

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 physiology-first breakdown of when circuits might actually make sense for muscle growth today, and when they likely fall short. Key topics include: • A breakdown of McCallum’s Peripheral Heart Action (PHA) circuit routine • Why inserting low-fatigue exercises between compounds can improve performance • How circuits may reduce the exercise order effect across a workout • When circuits might outperform straight sets (and when they won’t) • How to structure circuits using clusters, low reps, and reps in reserve • The practical limitations of circuits in busy gyms

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 physiology-first explanation of why low per session volume and high frequency training still makes sense today.  Key topics include: • Paul Anderson’s 1954 weightlifting program • Why separating squats into their own sessions may improve performance and recovery • How extremely low volume can still build maximal muscle • Why the first set in a workout provides the majority of the growth stimulus • Why training frequency (not just weekly volume) is key • How modern research might be distorted by muscle swelling • Why social media isn't a good place for "education"

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 intra-workout and post-workout fatigue, and how this relates to the total number of exercises in a session. Key topics include: • A breakdown of Joe Abenda’s Silver Era beginner full body program • Why most people confuse fatigue with motivation • The difference between intra-workout fatigue and post-workout fatigue • How exercise selection, reps, and rest periods determine fatigue more than just total number of exercises • How to structure workouts to minimise fatigue and maximise performance across the entire session