006 Strength - the mechanisms that increase strength, and why hypertrophy must make us stronger
In this episode of Hypertrophy: Past and Present, Jake Doleschal and Chris Beardsley discuss one of the strongest bodybuilders of the Silver Era, and the third man to ever bench 500 pounds, Marvin Eder's training routine. The second half of the episode takes a deep dive into the mechanisms of strength, why strength isn’t a single adaptation, and why hypertrophy does contribute to strength.Key Topics:The alignment between old-school programming and recoverability dataWhy strength isn’t one thingThe 6 mechanisms of strength gains (and how they interact)What lateral force transmission is
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1:14:25
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1:14:25
005 Training volume and post workout fatigue - how many sets are recoverable in 48 hours?
In this episode of Hypertrophy: Past and Present, Jake Doleschal and Chris Beardsley dissect Reg Park’s 1950s “Mr. Universe Bulk Course”. Unlike the high-variation, single-set approach of Steve Reeves discussed in the previous episdoe, Reg Park’s plan featured fewer exercises but high set volume, low reps, and heavy loads. The second half of the episode shifts into a deep dive on post-workout fatigue; what it actually is, what causes it, and why the common beliefs about fatigue and recovery might be wrong. Key topics:The surprising recoverability of low rep, high set trainingWhy post-workout fatigue is driven by calcium ion accumulationThe four types of post-workout fatigueWhy understanding the mechanisms of fatigue helps unlock more efficient programming
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1:19:09
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1:19:09
004 Training splits and exercise selection - 3 sets of 1 exercise or 1 set of 3 exercises?
In this episode of Hypertrophy: Past and Present, Jake Doleschal and Chris Beardsley break down Steve Reeves’ favourite full-body routines from the early 1950s. They explore how Reeves trained each muscle with three different exercises, and why this multi-exercise, single-set approach might still be one of the most efficient ways to train if programmed correctly. The episode dives into the physiology behind exercise variation, the concept of neuromechanical matching, and how advanced lifters can apply full-body A/B splits to maximise hypertrophy.Key topics:The difference between single sets per muscle vs. per exerciseWhy muscle hypertrophy and atrophy are muscle fibre-specific (not muscle-specific)How neuromechanical matching determines which fibres get trained in each exerciseHow to program more efficiently to achieve more growth with less work
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1:02:09
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003 Training splits - what to consider when splitting full body workouts into upper / lower workouts
In this episode of Hypertrophy: Past and Present, Jake Doleschal and Chris Beardsley examine Clancy Ross’ 1940s split set routine - an early experiment in dividing upper and lower body training that predated modern training splits. They break down how Ross evolved his training by splitting full-body workouts into AM/PM upper/lower sessions and discuss what this teaches us about fatigue management, muscle damage, and cardiovascular recovery. Key topics:How Clancy Ross experimented with splitting his full body sessions into upper/lowerThe two types of supraspinal CNS fatigue (intra-workout vs. post-workout)How cardiovascular fitness governs your session capacityWhy some lifters respond better to either full-body 3x per week or upper/lower 6x per week
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002 How long does the growth stimulus last after a training session?
In this second episode, Jake Doleschal and Chris Beardsley break down the York Barbell Mr America Course, a program from 1951 that evolved from the earlier Milo Barbell plan. They explore what changed in the decades following the first mass-produced bodybuilding programs, including the introduction of sets, improved exercise selection, and targeted variations. They then connect these historical shifts to modern muscle physiology, focusing on how long the hypertrophy stimulus lasts after a workout, and why full-body training remains superior. Key topics: How the York Barbell Course built on the Milo planWhy the shift from reps to sets was a turning pointHow to interpret MPS/MYOPS data without confusing stimulus and damageWhy most hypertrophy occurs within 24–36 hours of a sessionHow this insight changes everything about training frequency
A deep dive into the science of muscle growth. Hosted by Chris Beardsley and Jake Doleschal, this podcast explores hypertrophy training through the lens of pre-steroid era bodybuilding and modern muscle physiology.
Ireland