Hypertrophy Past and Present

In this episode of Hypertrophy Past & Present, Jake and Chris explore the high-volume, full-body training routine of Silver-Era bodybuilder Al Berman and how they would modify it using modern exercise science. They then dive into the science of maximising muscle growth, discussing why maximising the hypertrophy stimulus of a single workout may not be the best strategy for maximising growth over the week, and how training volume, frequency, fatigue and stimulus saturation all influence the results.
Key topics include:
Al Berman's 1951 full-body training routine and how Jake and Chris would modernise it
Can a single set stimulate muscle growth, or is there a minimum volume threshold?
Diminishing returns: Why each additional set provides progressively less muscle growth
How fatigue and stimulus saturation limit the hypertrophy stimulus of a workout
Why maximising the stimulus of a single workout isn't necessarily the best way to maximise weekly muscle growth
Want to train like a Silver-Era bodybuilder? Join our Hypertrophy Past & Present Training group on TrainHeroic, featuring Silver-Era-inspired training programs adapted using modern exercise science.
https://marketplace.trainheroic.com/workout-plan/team/hypertrophy-past-and-present

In this episode of Hypertrophy Past & Present, Jake and Chris explore the training routine of Mr Universe short division winner John Isaacs and why Silver-Era bodybuilders increased their training volumes before competitions. They then dive into the science of accumulated fatigue, discussing how excessive training can influence muscle swelling, recovery, and hypertrophy, and why more training isn't necessarily better.
Key topics include:
John Isaacs' Silver-Era training routine and how Reg Park modified it before competition
Why bodybuilders increased training volume before competitions, and whether muscle swelling was part of the goal
Does training fatigue accumulate? Why different studies have produced conflicting findings
How muscle damage, inflammation, and fatigue influence recovery and muscle growth
Why some individuals can recover from significantly more training volume than others
How long accumulated fatigue takes to dissipate, and whether you need to stop training to recover
Want to train like a Silver-Era bodybuilder? Join our Hypertrophy Past & Present Training group on TrainHeroic, featuring Silver-Era-inspired training programs adapted using modern exercise science.
https://marketplace.trainheroic.com/workout-plan/team/hypertrophy-past-and-present

In this episode of Hypertrophy Past & Present, Jake and Chris explore the concept of indirect training volume and whether exercises like bench presses and pulldowns can maximise growth in the triceps and biceps. Chris explains how motor unit recruitment changes our understanding of indirect sets, and why evidence-based and science-based approaches can lead to very different conclusions. 
Key topics include:
A silver-era training routine from Mr America and Mr Universe winner, Jack Delinger
Do indirect sets count towards muscle growth?
Motor unit recruitment and why indirect training may lead to earlier hypertrophy plateaus
The differences between evidence-based and science-based approaches to hypertrophy
Why more training volume isn't necessarily better
Want to train like a Silver-Era bodybuilder? Join our Hypertrophy Past and Present Training group on TrainHeroic.com

In this episode of Hypertrophy Past & Present, Jake and Chris are joined once again by Soren Lemrant for part two of his unconventional training routine. This time, Soren breaks down his lower-body workout, explaining his unique exercise selections, creative uses of gym machines, and attempts to target muscles that most bodybuilders overlook.
Key topics include:
Training the upper abs, lower abs, and obliques
Why hip internal and external rotation is usually neglected
Unconventional exercises for the lower body muscles
The similarities between Soren's approach and Silver-Era bodybuilding methods
Check out Soren on social media at lemrant_da_lifta2
Want to train like a Silver-Era bodybuilder? Join our Hypertrophy Past and Present Training group on TrainHeroic.com

In this episode of Hypertrophy Past & Present, Jake and Chris start with a bizarre 1950s workout from Barton Horvath before breaking down how to actually understand hypertrophy research. They discuss what common measurements such as muscle thickness, cross-sectional area, EMG and strength testing really tell us, where they can mislead us, and why understanding the physiology behind a study matters as much as reading its results.
Key topics include:
Barton Horvath’s 1950s “unusual” routine
What researchers actually mean when they measure “hypertrophy,” and the differences between muscle thickness, cross-sectional area, muscle volume and muscle biopsies
What EMG can and cannot tell us about muscle activation, recruitment and exercise selection
What researchers actually mean by “recovery"
Why vertical jump performance can be more sensitive to fatigue than maximal isometric strength
The difference between a large numerical effect and a statistically significant effect

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