In this episode of Hypertrophy Past & Present, Jake and Chris discuss how to build the biggest glutes possible. The episode begins with a rare Silver Era lower-body routine from a female 1940s strength athlete Abby “Pudgy” Stockton, before breaking down the most effective modern exercises for glute development.

Key topics include:

• Abby Stockton’s 1940s lower body routine
• The difference between upper and lower regions of the gluteus maximus
• Why seated hip abduction is one of the best exercises for the upper glutes
• Hip thrust vs glute bridge
• Why squats and leg presses can still stimulate glute growth in the stretched position
• Why glutes can often tolerate more training volume than upper body muscles
• A simple three exercise framework for maximizing glute development

In this episode of Hypertrophy Past & Present, Jake and Chris discuss how to build the biggest arms possible. The episode begins with a Golden Era arm routine from Chuck Sipes, before assessing the best exercises for both minimalist and maximalist arm programming.

Key topics include:

• Chuck Sipes’ Golden Era arm routine (biceps and triceps)
• How different exercises bias the brachialis, brachioradialis, and biceps brachii
• Why chin-ups are not actually a great biceps exercise
• Voluntary activation deficits and why exercise variety matters
• The difference between minimalist and maximalist programming
• Why arm muscles fatigue and damage more easily than most people think

In this episode of Hypertrophy Past & Present, Jake and Chris dive into whether more volume is always better. The episode opens in the late Silver Era with Sergio Oliva’s high-volume split, then pivots into a brand-new study that compares “high” vs “super high” volumes in trained lifters.

Key topics include:

• Sergio Oliva’s late-Silver Era routine
• New study 18 vs ~32 sets per week
• Why “more volume” didn’t produce more hypertrophy
• Damage as “resource drain” vs damage as fatigue
• No fascicle length changes in trained lifters (and what that implies about sarcomerogenesis)
• Practical programming tip, reframing “rest days” as repair days