Ep 322- The Science of "Junk Volume" (ft. Jake Remmert)
Apr 10, 2025
auto_awesome
Jake Remmert, a doctoral student focused on strength research, dives into the intriguing world of training volume. He distinguishes between effective and 'junk' volume in bodybuilding, emphasizing how understanding per session set volume can drastically impact hypertrophy and strength gains. The discussion includes the importance of frequency, recovery, and individualized approaches to training intensity. Remmert also navigates the complexities of fitness discourse, urging listeners to critically assess fitness research to optimize their training decisions.
Understanding the relationship between per session set volume and hypertrophy reveals a threshold around 11 sets where benefits begin to diminish.
Research indicates that strength training may require significantly lower set volumes, around two direct sets, compared to hypertrophy-focused approaches.
Effective training necessitates a balance between volume and recovery, urging trainers to consider individual responses and adjust programs accordingly.
Deep dives
Introduction to Metaregression and Training Variables
The discussion delves into a new metaregression paper analyzing per session set volume, a significant aspect of training that affects strength and hypertrophy. Previous discussions have highlighted the influence of various training variables on performance outcomes, but this new study aims to clarify how set volume specifically impacts muscle growth and strength. The intro emphasizes the importance of understanding how many sets are adequate and when one might cross into 'junk volume territory.' The excitement surrounding the release of this research is palpable, hinting at its relevance in the fitness community.
Background and Methodology of the Study
Jake Remmert, a lead author of the paper, outlines the study's objective to explore the relationship between per session set volume and muscle outcomes. The research methodology involved gathering data from numerous studies that investigated the effects of various set volumes, focusing on how different training frequencies contribute to overall volume per session. The examination considered both direct and indirect training effects to provide a nuanced understanding of how set volume contributes to muscle growth. The study included a comprehensive analysis to differentiate between effective training practices and inefficiencies.
Findings on Hypertrophy and Training Volume
The findings suggest a positive relationship between hypertrophy and per session set volume, with diminishing returns noted as volume increases. It was found that around 11 fractional sets per session represent a threshold beyond which additional volume offers less benefit, which prompts consideration of training efficacy and recovery. Jake emphasizes the practical implications of these results, noting that while higher volumes can yield benefits, they also come at the cost of increased fatigue and potential burnout. This reinforces the idea that training should be tailored to individual recovery and performance capabilities.
Insights on Strength Training Outcomes
The study also investigates the effects of set volume on strength gains, revealing a distinct difference in the dose-response relationship compared to hypertrophy findings. It was discovered that the optimal volume for strength appears to be significantly lower, specifically around two direct sets per session. This outcome raises important questions about how strength programs should be structured and challenges the notion that more volume always equates to greater strength. The conversation guides coaches and trainers to consider not just how much volume to include but also the quality and intensity of those sets.
Implications for Training Programs
The results of the study offer valuable insights into program design, suggesting that trainers should prioritize efficient and effective training strategies. For hypertrophy-focused programs, finding the balance between sufficient volume and recovery becomes essential, while strength training may benefit from lower volume approaches. Coaches are encouraged to implement varied training frequencies to optimize results without risking overtraining. The dialogue around how to apply these findings practically assists trainers in designing programs that are both effective and sustainable for their clients.
Taking Research from Theory to Practice
Ultimately, the research stimulates a broader conversation about the application of meta-analysis findings into real-world training scenarios. While the study provides crucial data on optimal set volumes, the conversation underscores that training is not merely about hitting numbers but also about individuals' unique responses to training stimuli. The understanding that not all training strategies produce uniform results reinforces the need for personalized coaching approaches. This perspective encourages athletes and coaches alike to explore their training intuitively, allowing for adjustments that fit their specific goals and circumstances.
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/
Remember Everything You Learn from Podcasts
Save insights instantly, chat with episodes, and build lasting knowledge - all powered by AI.
