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 it one of the more interesting Golden-Era routines covered on so far!

The conversation then turns to a common question: do different muscles actually require different numbers of sets or different training frequencies?

Key topics include:

An early female bodybuilding six-day-per-week routine and how it differs from modern female training programs
Why hypertrophy being muscle-fibre specific challenges the idea that larger muscles inherently require more sets
Whether slow-twitch dominant muscles such as the calves, quads, glutes and traps can tolerate more training volume
Why being able to recover from additional sets does not necessarily mean those sets will produce substantially more hypertrophy
How exercise selection changes volume tolerance, including the difference between exercises that load muscles in lengthened versus shortened positions
How to adjust volume slightly upward or downward depending on the muscle, exercise, individual recovery and training goals

Want to train like a Silver-Era bodybuilder? Join our Hypertrophy Past and Present Training group on TrainHeroic.com

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Jaksot(68)

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 incr...

31 Elo 1h 13min

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 y...

24 Elo 1h 9min

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...

17 Elo 1h 37min

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 br...

11 Elo 1h 6min

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 conver...

4 Elo 1h 27min

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 ...

27 Heinä 1h 24min

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 th...

21 Heinä 1h 29min