Ep 322- The Science of "Junk Volume" (ft. Jake Remmert)

Iron Culture

The MASS Crew

Sports & Recreation, Health & Fitness

4.8 • 827 Ratings

🗓️ 10 April 2025

⏱️ 95 minutes

🔗️ Recording | iTunes | RSS

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Summary

In this episode of Iron Culture, host Eric Trexler and guest Jake Remmert discuss a new meta regression paper focusing on per session set volume and its impact on hypertrophy and strength. They explore the nuances of per session training volume, the implications of the findings, and address common misconceptions in the fitness community. The conversation emphasizes the importance of understanding the data and its limitations while providing practical applications for training.

Time Stamps:

00:00 Introduction

00:30 Jake Remmert's Background and Journey

06:18 Transition to Research and Meta-Analysis

16:24 Exploring Per Session Set Volume

23:27 Methodological Approach to the Study

26:22 Results and Practical Applications

27:33 Defining Terminology and Effect Sizes

30:10 Exploring Hypertrophy and Set Volume Relationships

33:54 Practical Recommendations for Training Volume

37:43 Understanding Variance in Data and Its Implications

46:50 Transitioning to Strength Results and Their Insights

58:55 Practical Applications and Training Adjustments

01:03:26 Volume and Recovery: Finding the Balance

01:07:08 The Importance of Frequency in Training

01:10:00 Understanding Volume and Its Impact on Performance

01:12:32 Interpreting Research: The Nuances of Meta-Analysis

01:24:43 Final Thoughts

Transcript

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0:00.0	Hello, everybody. My name is Eric Trexler. I am the one and only host of Iron Culture
0:11.6	presented by Mass. Ever the coward, Eric Holmes neglected to show up tonight. That was scheduled
0:18.4	in advance. And honestly, I'm not complaining about it. I'm joined
0:22.9	tonight by the esteemed Jake Remert, who is a doctoral student studying in the lab of our good
0:30.8	friend and mass colleague, Dr. Mike Zordos. And we are very lucky to have Jake here because he's going to tell us all about
0:39.0	a brand new meta-regression paper. Part of a series of meta-regression papers in the past,
0:48.5	we've talked about others in this series that have looked at a variety of training variables and how
0:53.9	they impact both strength and hypertrophy. And in this case, have looked at a variety of training variables and how they impact both strength and hypertrophy.
0:56.0	And in this case, we've got this new one that just hit the preprint servers only a matter of days ago,
1:04.0	and it's already generating some buzz on the internet. And this one's all about per session set volume so if you've ever wondered after that third
1:13.9	set is it time to cut it or do more or move to another exercise for the same muscle group uh
1:21.4	all the debates about how much volume is adequate when are you in junk volume territory i'm sure we're going to get to
1:29.3	all that in more um before i get into introductions and all that stuff jake you're waiting so
1:36.1	patiently i appreciate that i'm intimidated we see the the bodybuilding trophies and diplomas
1:43.4	just all over the place behind Jake.
1:45.9	He means business.
1:48.0	But before we get to introductions, I got to do the business stuff.
1:51.4	So everyone, if you like the show, make sure you support it.
1:53.8	A lot of ways to do it.
1:54.9	First of all, easiest, make sure you like this video.
1:57.9	Make sure you subscribe to the channel.
1:59.7	Subscribe to the podcast feed, all that stuff. Share it with a friend. Send the link everywhere, spam it to your relatives, whatever you got to do. If you want to really support us big time, you could subscribe to the Mass Research Review, become a member of the mass community. A lot of good folks in there learning every single
	...

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