# 068 Optimal volumes and frequencies for each muscle

Page: https://stenobird.com/podcast/hypertrophy-past-and-present-7348739/068-optimal-volumes-and-frequencies-for-each-muscle
Text version: https://stenobird.com/podcast/hypertrophy-past-and-present-7348739/068-optimal-volumes-and-frequencies-for-each-muscle.md
Podcast: [Hypertrophy Past and Present](https://stenobird.com/podcast/hypertrophy-past-and-present-7348739)
Published: 2026-09-07T06:06:07+00:00
Episode link: https://share.transistor.fm/s/31f5e427
Audio file: https://media.transistor.fm/31f5e427/78de66c6.mp3
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JSON: https://stenobird.com/v1/public/podcasts/hypertrophy-past-and-present-7348739/episodes/068-optimal-volumes-and-frequencies-for-each-muscle
Duration seconds: 4636

## Resource

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 programs Why hypertrophy being muscle-fibre specific challenges the idea that larger muscles inherently require more sets Whether slow-twitch dominant muscles such as the calves, quads, glutes and traps can tolerate more training volume Why being able to recover from additional sets does not necessarily mean those sets will produce substantially more hypertrophy How exercise selection changes volume tolerance, including the difference between exercises that load muscles in lengthened versus shortened positions How to adjust volume slightly upward or downward depending on the muscle, exercise, individual recovery and training goals Want to train like a Silver-Era bodybuilder? Join our Hypertrophy Past and Present Training group on TrainHeroic.com

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## Transcript

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