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 they've reviewed so far and whether splitting exercises across consecutive days is likely to be more or less effective than performing all exercises in a single workout.

The conversation then shifts towards the concept of "training hard." Jake and Chris unpack what hard training actually means, why RPE is often a poor proxy for hypertrophy, and how chasing "hard training" can unintentionally encourage fatigue instead of productive training.

Key topics include:

Bradley J. Steiner's minimalist 1972 bodybuilding routine
Whether splitting workouts across consecutive days improves stimulus to fatigue ratio
Why RPE and reps in reserve are not interchangeable
How cardiovascular fatigue, burning sensations, and instability can increase effort while reducing stimulus
The concept of "quality over quantity" as a better way to think about muscle growth
Why telling people to "train harder" may actually make their programs less effective

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Episoder(66)

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 Aug 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 Aug 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 Aug 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 Aug 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 Jul 1h 24min

060 How to make your second set more stimulating

In this episode of Hypertrophy Past & Present, Jake and Chris begin with Steve Michalik’s enormous 1972 Mr. America routine and why silver-era routines are the best data set for natural training routi...

13 Jul 1h 17min

059 Hypertrophy is muscle-fibre specific

In this episode of Hypertrophy Past & Present, Jake and Chris begin with Alan Stephan’s classic Silver Era full-body routine, which he reportedly followed for years while building enormous strength an...

6 Jul 1h 47min