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Jun 2025
1h 6m

002 How long does the growth stimulus la...

Chris Beardsley and Jake Doleschal
About this episode

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 plan
  • Why the shift from reps to sets was a turning point
  • How to interpret MPS/MYOPS data without confusing stimulus and damage
  • Why most hypertrophy occurs within 24–36 hours of a session
  • How this insight changes everything about training frequency
Up next
Sep 22
018 Pauses, Stretching, and Partials
In this episode of Hypertrophy: Past and Present, Jake and Chris unpack Reg Park’s calf-specialisation phase before discussing the physiology of pauses: when they work, when they don’t, and how they compare to partial reps.Key topics include: • Reg Park’s 1952 calf-specialisation ... Show More
1h 24m
Sep 15
017 Exercise Selection - How to pick the exercises needed to maximally develop a muscle
In this episode of Hypertrophy: Past and Present, Jake and Chris discuss Sig Klein’s extensive routine and use it as a springboard to tackle one of the biggest programming questions: how much exercise variety do you really need for maximal growth? Key topics include:How neuromech ... Show More
1h 22m
Sep 8
016 Training Splits - Why upper/lower, torso/limbs, push/pull, and other split routines face the same problem
In this episode of Hypertrophy: Past and Present, Jake and Chris revisit Joe Weider’s early 1940 full-body program before breaking down the central problem that all split routines face: supraspinal CNS fatigue.Key topics include: • How calcium-ion–related fatigue and inflammation ... Show More
1h 14m
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