# 030 Everyone's wrong about muscle activation + how to compare hypertrophy programs (WNS)

Page: https://stenobird.com/podcast/hypertrophy-past-and-present-7348739/030-everyone-s-wrong-about-muscle-activation-how-to-compare-hypertrophy-programs-wns
Text version: https://stenobird.com/podcast/hypertrophy-past-and-present-7348739/030-everyone-s-wrong-about-muscle-activation-how-to-compare-hypertrophy-programs-wns.md
Podcast: [Hypertrophy Past and Present](https://stenobird.com/podcast/hypertrophy-past-and-present-7348739)
Published: 2025-12-14T10:41:32+00:00
Episode link: https://share.transistor.fm/s/02cb9742
Audio file: https://media.transistor.fm/02cb9742/a5b6647e.mp3
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JSON: https://stenobird.com/v1/public/podcasts/hypertrophy-past-and-present-7348739/episodes/030-everyone-s-wrong-about-muscle-activation-how-to-compare-hypertrophy-programs-wns
Duration seconds: 5771

## Resource

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 plans Why large volumes can appear “unrecoverable” on paper but may differ in practice Voluntary activation deficits and why muscles cannot be fully activated Muscle fibre–specific hypertrophy The Weekly Net Stimulus model: assumptions, limits, and what it can (and can’t) tell us The role of practical compromises, adherence, and time constraints in real-world programming

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## Transcript

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