{"podcast":{"title":"Hypertrophy Past and Present","slug":"hypertrophy-past-and-present-7348739","podcast_index_feed_id":7348739,"rss_url":"https://feeds.transistor.fm/hypertrophy-past-and-present","website_url":null,"image_url":"https://img.transistorcdn.com/K-Bbs36NPLcggyAOwgCH7pmT_RsmUDHR5fTfsSSbCXY/rs:fill:0:0:1/w:1400/h:1400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8wNDVi/MjE1YzM4ZmVlYzZj/OWEwMTA1Y2QwOGY2/ZDU0ZS5wbmc.jpg","author":"Jake Doleschal","episode_count":59,"summary":"A deep dive into the science of muscle growth. Hosted by Chris Beardsley and Jake Doleschal, this podcast explores hypertrophy training through the lens of pre-steroid era bodybuilding and modern muscle physiology.","last_synced_at":"2026-07-06T16:19:22.926218+00:00","page_url":"https://stenobird.com/podcast/hypertrophy-past-and-present-7348739"},"episode":{"title":"045 Training a muscle 2x per week - Full Body vs Upper/Lower","slug":"045-training-a-muscle-2x-per-week-full-body-vs-upper-lower","published_at":"2026-03-30T09:19:55+00:00","page_url":"https://stenobird.com/podcast/hypertrophy-past-and-present-7348739/045-training-a-muscle-2x-per-week-full-body-vs-upper-lower","show_page_url":"https://stenobird.com/podcast/hypertrophy-past-and-present-7348739","url":"https://share.transistor.fm/s/7bd89725","audio_url":"https://media.transistor.fm/7bd89725/5c2bbee5.mp3","summary":"In this episode of Hypertrophy Past & Present, Jake and Chris break down an often misunderstood programming question: how does full body training twice per week compare to an upper/lower split performed four times per week? The episode begins with a deep dive into a late 1960s program from Chuck Sipes, before discussing the key differences between full body and upper/lower when frequency is equated. Key topics include: • Why full body twice per week is one of the most underrated training splits • A breakdown of a classic Chuck Sipes program • The difference between within-session fatigue vs post-workout fatigue • Why back-to-back training days may reduce motor unit recruitment • Why doing more volume per session can actually limit long-term progress • The trade-off between rate of growth vs ceiling of growth • Practical considerations (time, lifestyle, gym access) that influence split selection","meta_description":"In this episode of Hypertrophy Past & Present, Jake and Chris break down an often misunderstood programming question: how does full body training twic…","key_points":[],"chapters":[],"topics":[],"duration_seconds":5148,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/hypertrophy-past-and-present-7348739/episodes/045-training-a-muscle-2x-per-week-full-body-vs-upper-lower/transcription-requests","description":"Idempotently request low-priority transcript generation for this episode."},{"name":"read_markdown","method":"GET","url":"https://stenobird.com/podcast/hypertrophy-past-and-present-7348739/045-training-a-muscle-2x-per-week-full-body-vs-upper-lower.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}