{"type":"rich","version":"1.0","provider_name":"Transistor","provider_url":"https://transistor.fm","author_name":"Hypertrophy Past and Present","title":"049 The data says you need more first sets","html":"<iframe width=\"100%\" height=\"180\" frameborder=\"no\" scrolling=\"no\" seamless src=\"https://share.transistor.fm/e/07d16aaf\"></iframe>","width":"100%","height":180,"duration":6163,"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 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\"","thumbnail_url":"https://img.transistorcdn.com/CJhjWFKhcK0h4C11sAyS9S4btLA7VgbHkoTw7LPZHTk/rs:fill:0:0:1/w:400/h:400/q:60/mb:500000/aHR0cHM6Ly9pbWct/dXBsb2FkLXByb2R1/Y3Rpb24udHJhbnNp/c3Rvci5mbS8wNDVi/MjE1YzM4ZmVlYzZj/OWEwMTA1Y2QwOGY2/ZDU0ZS5wbmc.webp","thumbnail_width":300,"thumbnail_height":300}