Ep. 287: How Many Sets & Reps to Build Size | Jake Remmert, PhD(c)
May 4, 2025
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Jake Remmert, a PhD candidate specializing in hypertrophy and strength, joins Jessie Stemo, an insightful coach from Power and Grace Performance. They dive into the significance of personalized training approaches and the balance between research and practical coaching. Listeners will discover the ideal sets and reps for muscle growth, hear about the dynamics between education and experience in coaching, and learn how female coaches are fostering a supportive community in weightlifting. Their engaging conversation strikes a perfect chord between science and real-world application.
Muscle hypertrophy is essential for both performance and aesthetics, necessitating the application of scientific principles in training contexts.
Integrating scientific research with firsthand coaching experiences enables more tailored strategies that address individual athlete needs effectively.
Training volume and frequency should be flexible and personalized, balancing muscle growth and recovery according to each athlete's goals and responses.
Deep dives
Understanding Muscle Hypertrophy
Muscle hypertrophy is presented as a critical aspect of strength training, linked closely to both performance and aesthetics. The conversation emphasizes the need for practical applications of scientific principles in training regimens rather than getting lost in complex mechanisms. Personal anecdotes from the hosts reveal how their own experiences with lifting have shaped their understanding, allowing them to translate knowledge into effective coaching practices. This interaction highlights that while academic literature provides a framework, real-world experience enables coaches to tailor strategies for individual athletes effectively.
The Balance of Science and Practicality in Coaching
The relationship between scientific research and coaching practices is explored, emphasizing the importance of integrating knowledge with hands-on experience. Coaches are encouraged to consume scientific literature to inform their approaches but also to rely on their observations and the realities of how athletes respond to training. The discussion touches on the limitations of traditional research methodology and urges coaches to remain adaptable and open-minded. Ultimately, prioritizing practical insights allows for a more responsive and effective coaching strategy that caters to athletes' unique needs.
Navigating Training Volume and Frequency
Training volume and frequency are discussed as vital components in maximizing muscle growth and strength, with a focus on how they should be adapted based on the athlete's goals. The hosts outline how higher volumes may benefit muscle hypertrophy but that diminishing returns must be considered, especially with fatigue in mind. Specific recommendations suggest that strength-oriented athletes benefit from lower sets spread across several training days rather than heavy volumes concentrated into single sessions. This flexible approach encourages coaches to tweak training plans to ensure optimal performance and progression without compromising recovery.
Using Data to Inform Training Decisions
The conversation addresses the role of data tracking in personal training and how it can guide decision-making without overshadowing the importance of communication and subjective feedback. Coaches are advised to pay attention to athletes' reported experiences and perceptions, which can offer valuable insights into their well-being and progress. Instead of relying solely on quantitative measures such as sleep scores or session ratings, a more holistic approach combines objective data with discussions to assess fatigue and motivation levels. This trend towards qualitative assessment fosters a deeper understanding of the athlete’s individual context and needs.
Emphasizing the Importance of Individualization
Individualization in training is a recurring theme, stressing that programming should be adapted based on the athlete’s specific goals, experiences, and responses. The hosts encourage flexibility, suggesting that not all workouts need to follow traditional protocols like doing three sets of an exercise; instead, diversity can help achieve better results. Coaches are urged to create programs that reflect the athlete's physical capabilities, preferences, and sports requirements. By recognizing that each athlete is unique, coaches can enhance engagement and performance outcomes through tailored training strategies.
