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.
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