020 How to program a muscle specialisation phase
Oct 06, 2025•1 hr 21 min•Ep. 21
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Episode description
In this episode of Hypertrophy: Past and Present, Jake and Chris use Peary Rader’s leg routine to outline a practical, physiology-led blueprint for muscle specialisation.
Key topics include:
- Peary Rader’s pre-steroid era leg routine (and the changes we would make today)
- A framework for designing a muscle specialisation phase for any muscle
- When to specialise and how to integrate it into your main plan without losing your progress
- Writing programs using science-based (mechanisms) vs evidence-based (outcomes)
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