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

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:

0:00 Housekeeping and Introducing Jake Remmert and his journey

MASS Research Review https://massresearchreview.com/

Sports Nutrition Association Annual Conference 2025 https://sportsnutritionassociation.com/sna-annual-2025-conference/

16:00 New meta-analysis on per-session volume: an insight into the methods

Pelland 2024 The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain https://sportrxiv.org/index.php/server/preprint/view/460/version/587

Robinson 2024 Exploring the Dose–Response Relationship Between Estimated Resistance Training Proximity to Failure, Strength Gain, and Muscle Hypertrophy: A Series of Meta-Regressions https://pubmed.ncbi.nlm.nih.gov/38970765/

Remmert 2025 Is There Too Much of a Good Thing? https://sportrxiv.org/index.php/server/preprint/view/537/version/689

29:45 Diving into the findings related to hypertrophy

44:44 Issues with conducting a study directly assessing per session set volume

47:02 Strength results

58:07 The practical applications: how the results of these meta-regressions influenced Jake’s training and coaching

01:15:21 Addressing the feedback on the paper

Refalo 2024 Similar muscle hypertrophy following eight weeks of resistance training to momentary muscular failure or with repetitions-in-reserve in resistance-trained individuals https://pubmed.ncbi.nlm.nih.gov/38393985/

01:24:17 Jake’s final thoughts on the paper and a quick history of meta-analyses

Where to find Jake:

Instagram: @jake.remmert_coach https://www.instagram.com/jake.remmert_coach/

Website: https://www.jakeremmert.com/