Ep 322- The Science of "Junk Volume" (ft. Jake Remmert)
Iron Culture presented by MASS
The MASS Crew
4.8 • 874 Ratings
🗓️ 10 April 2025
⏱️ 95 minutes
🧾️ Download transcript
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.
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/
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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