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

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