068 Optimal volumes and frequencies for each muscle

In this episode of Hypertrophy Past & Present, Jake and Chris begin by reviewing an early female bodybuilding routine: a six-day-per-week program. Despite some problems with the weekly structure, the relatively low number of sets per exercise and surprisingly comprehensive exercise selection make it one of the more interesting Golden-Era routines covered on so far!

The conversation then turns to a common question: do different muscles actually require different numbers of sets or different training frequencies?

Key topics include:

An early female bodybuilding six-day-per-week routine and how it differs from modern female training programsWhy hypertrophy being muscle-fibre specific challenges the idea that larger muscles inherently require more setsWhether slow-twitch dominant muscles such as the calves, quads, glutes and traps can tolerate more training volumeWhy being able to recover from additional sets does not necessarily mean those sets will produce substantially more hypertrophyHow exercise selection changes volume tolerance, including the difference between exercises that load muscles in lengthened versus shortened positionsHow to adjust volume slightly upward or downward depending on the muscle, exercise, individual recovery and training goalsWant to train like a Silver-Era bodybuilder? Join our Hypertrophy Past and Present Training group on TrainHeroic.com