{"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":"049 The data says you need more first sets","slug":"049-the-data-says-you-need-more-first-sets","published_at":"2026-04-26T11:49:34+00:00","page_url":"https://stenobird.com/podcast/hypertrophy-past-and-present-7348739/049-the-data-says-you-need-more-first-sets","show_page_url":"https://stenobird.com/podcast/hypertrophy-past-and-present-7348739","url":"https://share.transistor.fm/s/07d16aaf","audio_url":"https://media.transistor.fm/07d16aaf/7824dc80.mp3","summary":"In this episode of Hypertrophy Past & Present , Jake and Chris break down a 1950s weightlifting plan from Paul Anderson, one of the strongest men to ever live. The episode begins with a deep dive into Anderson’s low volume, high frequency training structure, before expanding into a physiology-first explanation of why low per session volume and high frequency training still makes sense today. Key topics include: • Paul Anderson’s 1954 weightlifting program • Why separating squats into their own sessions may improve performance and recovery • How extremely low volume can still build maximal muscle • Why the first set in a workout provides the majority of the growth stimulus • Why training frequency (not just weekly volume) is key • How modern research might be distorted by muscle swelling • Why social media isn't a good place for \"education\"","meta_description":"In this episode of Hypertrophy Past & Present , Jake and Chris break down a 1950s weightlifting plan from Paul Anderson, one of the strongest men to e…","key_points":[],"chapters":[],"topics":[],"duration_seconds":6163,"processing_state":"not_requested","actions":[{"name":"request_transcript","method":"POST","url":"https://stenobird.com/v1/public/podcasts/hypertrophy-past-and-present-7348739/episodes/049-the-data-says-you-need-more-first-sets/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-7348739/049-the-data-says-you-need-more-first-sets.md","description":"Read the agent-friendly Markdown representation of this episode resource."}]}}