Hypertrophy Past and Present

In this episode of Hypertrophy Past & Present, Jake and Chris kick off 2026 with a Part 2 follow-up aimed at coaches. Last episode was about the mistakes lifters make when they return to the gym, this week is about the mistakes coaches make when they design and deliver programs to clients. The conversation starts with Bob Hoffman’s time-efficient “working man” full-body routine and why the plan made sense for its context, while also pointing out where it falls short. From there, the episode pivots into the two main problems coaches have to solve today: time constraints and novelty expectations, plus practical strategies that can be used to solve these problems and deliver effective sessions. Key topics include: -Bob Hoffman’s minimalist full-body routine for busy lifters -Simple exercise swaps that improve full-body development with limited equipment -The two constraints coaches must solve: novelty and time -How to give the illusion of novelty without compromising programming efficacy -Time efficiency: avoiding cardiovascular-limited sets, smarter exercise order, and exercise structuring -Using rest periods to add value instead of feeling like dead time -A better approach to 30-minute PT sessions

In this episode of Hypertrophy Past & Present, Jake and Chris take a practical, end-of-year look at the most common mistakes people make when returning to the gym, whether they’re starting fresh in January or jumping back in after time off. Using a pre-steroid era full-body routine attributed to George Eiferman the discussion highlights what earlier bodybuilders consistently got right.From there, the conversation expands into current gym programming trends, including unstable exercise selection, cardio-driven exercises, excercise novelty, poor progress tracking, and misguided injury-prevention strategies. Key topics include:-George Eiferman's "favourite" 1952 full-body routine-Why unstable exercises reduce motor unit recruitment-The problem with excessive cardiovascular demand-Why changing exercises too often prevents meaningful hypertrophy-Progressive overload as a tracking tool-Muscle damage, repeated bout effect, and the risks of rushing back after time off-Why warm-up sets aren't the same as 'warming up'

In this episode of Hypertrophy Past & Present, Jake and Chris break down Mike Mentzer’s “most productive” routine and use it as a turning point to discuss how training trends shifted across the Golden Era. From there, the conversation shifts to how anabolic steroid use increases tendon and ligament rupture risk and whether the rise of higher-rep training, shorter rest periods, machines, slower eccentrics, and lower frequency in the post-steroid bodybuilding era might partly reflect an unconscious attempt to manage connective tissue risk as drug use escalated.Key topics include:Mike Mentzer’s two-way split (with rest days) and why it’s more “physiology-friendly” than most people expectThe tendon problem with anabolics: collagen synthesis, collagen breakdown, and possible disorganised tendon structureHeavy vs light loads in enhanced liftersBFR as a tool to reduce injury risk in enhanced liftersPractical programming to reduce injury risk

In this episode of Hypertrophy Past & Present, Jake and Chris shift from the Silver Era into the early anabolic era by analysing a Golden Era training plan from Ken Waller. Using Waller’s 1975 routine as a case study, they explore how bodybuilding training changed as anabolic use became more common. The discussion then transitions into a deep dive on the Weekly Net Stimulus model and why hypertrophy must be understood at the muscle fibre level.Key topics include:Ken Waller’s 1975 Golden Era training split and how it contrasts with Silver Era full-body plansWhy large volumes can appear “unrecoverable” on paper but may differ in practiceVoluntary activation deficits and why muscles cannot be fully activatedMuscle fibre–specific hypertrophyThe Weekly Net Stimulus model: assumptions, limits, and what it can (and can’t) tell usThe role of practical compromises, adherence, and time constraints in real-world programming

In this episode of Hypertrophy Past & Present, Jake and Chris revisit the Silver Era through one of the most iconic Silver Era bodybuilders, John Grimek, and his bulking plan. They then discuss what muscle protein synthesis (MPS) and muscle protein breakdown (MPB) really mean, dismantling the idea that “elevated MPS = muscle growth”. Key topics include:-John Grimek’s full-body gaining routine and the practical logic of Silver Era plans-MPS vs MPB and net protein balance-Why you can’t assume elevated MPS always reflects hypertrophy or protection from atrophy-How steroids physiologically make dieting and comp prep "easier"