058 Does mTOR determine your optimal training frequency?

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 “finished” is actually a problem. Key topics include: • Clancy Ross’ 1940s full-body single set routine • Whether training a muscle every 48 hours can blunt hypertrophy • How repeated bout effect studies can be misapplied to training frequency • Why mTOR signalling is not the same thing as muscle growth • The role of oxidative stress and inflammation in post-workout recovery • How volume, frequency, stress, dieting, and athletic workloads affect recovery • Why the best training frequency is limited by recovery

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: • Steve Reeves’ full body AAA routine • Why many old-school routines online should be treated cautiously • The lying dumbbell front raise and how it may train different regions of the chest • Why exercise selection should come before choosing a training split • Full body AAA vs full body ABA/BAB  • The problem with doing multiple sets of the same exercise versus using more exercise variety • How spinal CNS fatigue, supraspinal CNS fatigue, metabolites, and calcium ion accumulation affect hypertrophy training • How advanced lifters can use priorities to decide which exercises stay the same and which rotate

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