023 Fatigue accumulation and what to do about it.
About this episode
In this episode of Hypertrophy: Past and Present, Jake and Chris unpack a Silver-Era routine passed from 1950 Mr America John Farbotnik to Gene Mozee at a time where high volume plans were taking over bodybuilding. From there they go deep into accumulating fatigue, how excitation–contraction coupling failure, muscle damage, and supraspinal CNS fatigue interact across sessions, why exercise novelty and split design can make this worse, and how to calculate and clear your “fatigue debt” without losing muscle.
Key topics include:
- John Farbotnik full body routine
- Back-off sets: why back-offs add soreness but little stimulus
- The three post-workout fatigue mechanisms (ECC failure, muscle damage, supraspinal CNS): timelines, interactions, and accumulation
- How swapping exercises can re-hit damaged fibres and accumulate fatigue
- Practical programming, typical recovery times, and fatigue-debt math
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