Hypertrophy Past and Present 038 Periodisation for hypertrophy is pointless (unless you do this)
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Feb 9, 2026 They trace a 1952 full‑body routine and why simple non‑periodised templates still work. They debate periodisation of volume, rep range, and exercise selection. They explain how escalating volume and frequent exercise changes can create fatigue or temporary swelling that masks real growth. They argue the only sensible phase to manipulate is heavy recruitment work, with cautious exercise tweaks.
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Vintage Full-Body Template Still Works
- Clarence Ross's 1952 full-body AAA routine used 12 exercises, mostly 2 sets each, and intended 2–3 sets after adaptation.
- Chris Beardsley and Jake Doleschal praise its simplicity and suggest small tweaks like adding hamstring work and reducing duplicated exercises.
Periodization Is Block-Level Planning
- Periodization here means organizing training into separate blocks longer than a week.
- Changes within a training week are programming, not periodization, per Chris Beardsley.
Three Variables Drive Most Periodization
- The three common variables people periodize for hypertrophy are volume, rep range, and exercise selection.
- Most programs online actually periodize multiple variables at once, adding complexity without clear benefit.