In this episode of Hypertrophy: Past and Present, Jake Doleschal and Chris Beardsley unpack the very first York Barbell course, discussing its warm-up approach and how it compares to other silver era routines.The second half of the episode zooms out to explore warm-ups more broadly, what they actually do (and don’t do), whether they affect hypertrophy, and why most warm-up advice might be misguided.Key topics:The three physiological effects of warming up: temperature, PAP, and PAPEWhy most common warm-up routines may do nothing for hypertrophy or injury preventionHow to structure warm-ups that actually do something
--------
1:13:55
--------
1:13:55
009 Work capacity - what it is and how to improve it
In this episode of Hypertrophy: Past and Present, Jake Doleschal and Chris Beardsley break down a pre-steroid bulking routine from Alan Stephen, an underrated Silver Era bodybuilder who trained with a pretty unique method. They explore how this high volume, low rep program makes sense with the stimulating reps model, and use it as a springboard to unpack one of the most misunderstood training concepts: work capacity.Key Topics: • The three definitions of “work capacity” and which one actually matters • Why volume doesn’t improve your ability to do more work • How cardiovascular endurance (and not higher reps or more sets) influences gym performance
--------
42:51
--------
42:51
008 Training Frequency - what to consider if you want to train every day
In this episode of Hypertrophy: Past and Present, Jake Doleschal and Chris Beardsley explore whether full body training can be done every day, and what that really looks like. Drawing inspiration from Bronze Era strongman George Hackenschmidt, they unpack creative strategies for making high frequency training work.Key Topics:How training every day differs from traditional 3x per week programmingHow MYOPS behaves and whether it must return to baseline before training againWhat programming variables to consider when training full body daily
--------
53:10
--------
53:10
007 Do all training programs maximise hypertrophy eventually?
In this episode of Hypertrophy: Past and Present, Jake Doleschal and Chris Beardsley return to Reg Park, but this time explore one of his most advanced programs. They compare this higher volume plan to Park’s earlier abbreviated routine before exploring whether all training programs eventually lead to the same outcome, and which variables actually determine your muscular potential.Key Topics:How Reg Park’s exercise selection evolved from bulk to shapeThe physiology behind fibre-specific muscle damageWhy exercise selection and frequency determine your end resultWhat volume actually does (and doesn’t) achieve when it comes to muscle growthWhy different exercises once a week is often worse than repeating the same exercise twice
--------
59:40
--------
59:40
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
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