Episodi
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We often hear that mental health is important but it can feel that the saying just gets thrown around because it is "the right thing" to say.
When it comes down to it, what is mental health in resistance training? Why does it matter? And how can we navigate these complexities in this space that typically rewards action, words, and more that seem to be a step in the opposite direction?
In this episode, we explore some of these thoughts and instances that you may come across in your own journey while emphasizing the importance of putting your mental health first.
Importantly, we are not therapists nor professionals in this field. We are solely speaking from experience and giving our own insights into personal journeys with mental health within the resistance training space!
Discord server link: https://discord.gg/c5HMDj4tX3
Jake Remmert, PhD(c):
[social media] instagram.com/jake.datadrivenstrength
[coaching] https://docs.google.com/forms/d/e/1FA...
Colby Sousa, PhD:
[social media] instagram.com/colby.sousa
[coaching] Message on IG or Email: [email protected]
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This is an important episode for us because we get to talk about something we are passionate about that many people do not get the opportunity to experience.
Conducting research is a privilege that we are fortunate enough to be a part of; especially since it involves something else we truly love, resistance training.
Whether other researchers are just busy doing research and not on social media, or the content just does not get as much views because it is not "sexy", it can be easy to have misconstrued views of what resistance training science really is.
This is why we felt it was necessary to give some insight into the behind the scenes of research, providing information you may not ever have known unless you have been in the lab yourself.
Importantly, this is not us trying to say "only those conducting research should talk about"; rather, us aiming to potentially help fill some knowledge gaps that may lead to misinterpretation or misunderstanding of the resistance training scientific literature.
If there are other things you would like to know, please send through some comments and we will be happy to dive deeper!
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Episodi mancanti?
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After going over the basics of program design for hypertrophy and strength, in this episode, we go over some additional “advanced” things to consider. Now, the word advanced being used here does not mean that you must fit a criterion prior to using; rather, these are things that should likely be considered AFTER you have the basics down.
You will likely make the majority of your progress by nailing down the basics and giving yourself time to string together consistently good quality training. Once you find that progress may be a bit slower or potentially life has thrown you some curve-balls that force you to navigate training in a less-than-ideal way, then these may be some techniques to consider.
From intensity techniques like super sets, training “beyond” failure with lengthened partials, and even considering training 2+ times per day, we discuss how this may look, who it may be for, and how to execute them properly.
After listening to this episode, you should have a good place to start in designing your own program; however, if you want to expedite that process, eliminate over thinking, and maximize your learning and growth, don't hesitate to reach out to us to explore 1-on-1 coaching opportunities!
Discord server link: https://discord.gg/c5HMDj4tX3
Jake Remmert, PhD(c):
[social media] instagram.com/jake.datadrivenstrength
[coaching] https://docs.google.com/forms/d/e/1FA...
Colby Sousa, PhD:
[social media] instagram.com/colby.sousa
[coaching] Message on IG or Email: [email protected]
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Building off of our last episode where we discuss the basics of program design for hypertrophy, here we focus on programming for building strength.
From defining what exactly strength means and how that can change your approach, zooming out and looking at your macro cycle (year of training) to help decide what your meso cycles (“block” of training; ~4-8 weeks) will look like, the skill of heavy lifting, all the way to navigating the mental side of it all, this episodes covers it.
After listening to this episode, you should have a good place to start in designing your own program; however, if you want to expedite that process, eliminate over thinking, and maximize your learning and growth, don't hesitate to reach out to us to explore 1-on-1 coaching opportunities!
Discord server link:https://discord.gg/c5HMDj4tX3
Jake Remmert, PhD(c): [social media] instagram.com/jake.datadrivenstrength [coaching] https://docs.google.com/forms/d/e/1FA...
Colby Sousa, PhD: [social media] instagram.com/colby.sousa [coaching] strongerbyscience.com/coaching
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We have all heard of the saying that goes: "fail to plan, plan to fail" and this can be quite accurate for training in the gym.
While you may be able to get away with "doing whatever feels right", that can only take you so far. Plus, if you want to increase your chances of success, putting in some effort on the front end can go a long way.
When it comes to designing a training program, as with most things related to training, there are a LOT of things to consider. For the sake of keeping it simple, we focus on the main points to touch upon in order to build a solid foundation.
From having a clear goal, deciding what training split/weekly set up to choose, and discussing the main variables such as frequency, volume and intensity.
After listening to this episode, you should have a good place to start in designing your own program; however, if you want to expedite that process, eliminate over thinking, and maximize your learning and growth, don't hesitate to reach out to us to explore 1-on-1 coaching opportunities!
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Colby is left alone while Jake does real science and data collection as he gets closer to finishing his PhD. After a few hours of crying, Colby finally pulls himself together enough to embark on another filler episode journey. In this episode, he addresses a concept near and dear to him; the idea that we ourselves are the the ones actually holding ourselves back from our goals. While there are certainly other factors that can influence taking action, when focusing on where we can start, we must first look deep within us to determine if we truly are taking the necessary steps towards whatever the goal may be. Have we perpetuated a cycle of short term comfort as a coping mechanism to avoid the discomfort that stands in our way? Do we understand that we are impermanent and time will continue to pass us by, regardless of what we do? Some very hard questions indeed and a topic that is difficult to speak on. Nonetheless together, we embark on this journey to discover why we may be our own worst enemy and how to start taking action towards making a change. Discord server link: https://discord.gg/c5HMDj4tX3Colby Sousa, PhD:
[social media]
instagram.com/colby.sousa
[coaching]
strongerbyscience.com/coaching
Jake Remmert, PhD(c):
[social media]
instagram.com/jake.datadrivenstrength
[coaching] -
Trust me, we get it; there is just so much information out there on social media and at times, it can be over/underwhelming.
This may be especially true if you are new to the health and fitness world and you find yourself unsure of who to trust and how to find "good" information in the first place.
Even if you have been in the game for a while, maybe you still haven't found the right home online or continue to struggle with traversing the vast landscape.
In this episode, we talk about how to navigate the fitness content on social media; from how to find good content creators, the importance of critical thinking (as a consumer and creator), and even some advice for those creating content as that itself can be quite difficult.
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With the New Year now in full swing, we hope that your goals are off to a great start! If you haven't thought or acted on them, that's also okay because it is never too late to start👍
Coaching and personal training is so prominent around this time so we decided to give some insight into what coaching is and isn't. From how to go about choosing a coach, how everyone can benefit from one (yes, even other coaches!), all the way to some of our own coaching philosophies and why we love it so much🥰
If you find yourself unsure of how to achieve your goals, want to fall in love with learning and the process then don't hesitate to reach out to either of us! We are always happy to help 😊
Check out the full episode with the links in our bios to hear about all things coaching!🔗Colby Sousa, PhD:
[social media]
instagram.com/colby.sousa
[coaching]
strongerbyscience.com/coaching
Jake Remmert, PhD(c):
[social media]
instagram.com/jake.datadrivenstrength
[coaching]
https://docs.google.com/forms/d/e/1FA...Discord server link:
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Happy new year🥳🎆Join us as we step into 2025 full of hope, ambition, and excitement!In this episode, we talk about what our goals are for the year with specific insight into what, why, and how we plan on approaching themIn Training Arc fashion, we of course dive into some training/nutrition 💪, work/school✍️, hobbies (anime🌊, video games🎮, cooking 🍪 etc.) and some more personal goalsWe have a lot of great things planned for the year and look forward to you joining us😊Let us know what your goals for the year are in the comments below, on our YouTube channel, or on our community Discord all which you can find with the links in our bios!🔗How are you feeling about 2025?🤔
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In this episode, we reflect on the year 2024. With this honest reflection comes insight into facing adversity, vulnerability in where we could have been better and how despite all hardships, we continue to move forward with positivity and enthusiasm.Through our reflections, we invite you to do the same and sit down with intention in reviewing how the year went. Yes, it will be tough but that will only make it that much more worth it. We can only be better if we are honest with ourselves and importantly, do so with kindness. Let us know what kinds of reflections go on in the comments below, on our Instagram, or on our community Discord which you can find below: Colby Sousa, PhD:[social media] instagram.com/colby.sousa[coaching] strongerbyscience.com/coachingJake Remmert, PhD(c):[social media] instagram.com/jake.datadrivenstrength[coaching]https://docs.google.com/forms/d/e/1FA...Discord server link:https://discord.gg/c5HMDj4tX3
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Jake is joined by Dr. Layne Norton to discuss how bodybuilding contest prep can be a profoundly life changing experience. Join us on the journey of The Training Arc!Colby Sousa, PhD:[social media] instagram.com/colby.sousa[coaching] strongerbyscience.com/coachingJake Remmert, PhD(c):[social media] instagram.com/jake.datadrivenstrength[coaching]https://www.jakeremmert.com/
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In this episode, Jake flies solo to discuss a mindset framework that has enabled him to find success with bodybuilding contest prep and afterward. Join us on the journey of The Training Arc!
Colby Sousa, PhD:
[social media]
instagram.com/colby.sousa
[coaching]
strongerbyscience.com/coaching
Jake Remmert, PhD(c):
[social media]
instagram.com/jake.datadrivenstrength
[coaching]
https://www.jakeremmert.com/
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In this episode, we hear Jake reflect on his first bodybuilding season which he recently wrapped up💪 From tackling the nerves of the first show, to successfully transitioning into the off-season recovery phase and all of the valuable lessons learned along the way, we get an abundant amount of knowledge and practical applications to walk away with so you don't want to miss it!Don't forget to follow us on social media to stay up to date with all things The Training Arc and join the Discord to be part of the community😊Colby Sousa, PhD:[social media] instagram.com/colby.sousa[coaching] strongerbyscience.com/coachingJake Remmert, PhD(c):[social media] instagram.com/jake.datadrivenstrength[coaching]https://docs.google.com/forms/d/e/1FA...Discord server link:https://discord.gg/c5HMDj4tX3
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While Jake is off crushing it on the bodybuilding stage, Colby is left to record a filler episode, posing the greatest challenge yet; not spending 3 hours talking about RuneScape. Can he do it??Building off of the end of Episode 6, Colby dives a bit deeper into his call to action to be better human beings. Specifically, how we have a direct impact on our environment. We have the chance to not only make a difference for ourselves, but in those around us who share the fitness space which we should take to heart.This call to action centers around the idea to come from a place of kindness for ourselves and others as our actions and importantly, our words, can make a difference; thus, we must be intentional about them. At the end of the day, we all share common ground in the idea that we are after the pursuit of progress; we all just want to be better in some capacity. Let's focus on that, rather than where we differ and attempt to lift not only the weights, but each other up. There is plenty of space for us ALL to flourish.Colby Sousa, PhD:[social media] instagram.com/colby.sousa[coaching] strongerbyscience.com/coachingJake Remmert, PhD(c):[social media] instagram.com/jake.datadrivenstrength[coaching]https://docs.google.com/forms/d/e/1FAIpQLSfWCkj-a5aR8lK0-NNgaWW0h7Yjj9xbfG1n5rIcS_sj8I_eUQ/viewform
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In this episode, we discuss the idea of how your environment shapes you. Join us on the journey of The Training Arc!
Colby Sousa, PhD:
[social media]
instagram.com/colby.sousa
[coaching]
strongerbyscience.com/coaching
Jake Remmert, PhD(c):
[social media]
instagram.com/jake.datadrivenstrength
[coaching]
https://docs.google.com/forms/d/e/1FAIpQLSfWCkj-a5aR8lK0-NNgaWW0h7Yjj9xbfG1n5rIcS_sj8I_eUQ/viewform
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In this episode, we discuss Jake's backstory - how he got into training, research, and coaching - and explore a lot of the lessons learned along the way. Join us on the journey of The Training Arc!
Colby Sousa, PhD:
[social media]
instagram.com/colby.sousa
[coaching]
strongerbyscience.com/coaching
Jake Remmert, PhD(c):
[social media]
instagram.com/jake.datadrivenstrength
[coaching]
https://docs.google.com/forms/d/e/1FAIpQLSfWCkj-a5aR8lK0-NNgaWW0h7Yjj9xbfG1n5rIcS_sj8I_eUQ/viewform
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In this episode, we discuss Colby's backstory - how he got into training, research, and coaching - and explore a lot of the lessons learned along the way. Join us on the journey of The Training Arc!
Colby Sousa, PhD:
[social media]
instagram.com/colby.sousa
[coaching]
strongerbyscience.com/coaching
Jake Remmert, PhD(c):
[social media]
instagram.com/jake.datadrivenstrength
[coaching]
https://docs.google.com/forms/d/e/1FAIpQLSfWCkj-a5aR8lK0-NNgaWW0h7Yjj9xbfG1n5rIcS_sj8I_eUQ/viewform
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In this episode, we discuss the idea of delayed gratification. Join us on the journey of The Training Arc!
Colby Sousa, PhD:
[social media]
instagram.com/colby.sousa
[coaching]
strongerbyscience.com/coaching
Jake Remmert, PhD(c):
[social media]
instagram.com/jake.datadrivenstrength
[coaching]
https://docs.google.com/forms/d/e/1FAIpQLSfWCkj-a5aR8lK0-NNgaWW0h7Yjj9xbfG1n5rIcS_sj8I_eUQ/viewform
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In this episode, we discuss taking the first step. Most worthwhile changes entail a long and often difficult process of discovery, reflection, mistakes, and learning. It can be intimidating, but it all begins in the same place - the first step. Join us on the journey of The Training Arc!
Colby Sousa, PhD:
[social media]
instagram.com/colby.sousa
[coaching]
strongerbyscience.com/coaching
Jake Remmert, PhD(c):
[social media]
instagram.com/jake.datadrivenstrength
[coaching]
https://docs.google.com/forms/d/e/1FAIpQLSfWCkj-a5aR8lK0-NNgaWW0h7Yjj9xbfG1n5rIcS_sj8I_eUQ/viewform
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In this first episode of our new podcast, we introduce the goal, themes, and values behind what we're going to be doing here, and get into some of the overarching concepts behind what we believe "authentic bodybuilding" means. Join us as we kick off this journey of The Training Arc!
Colby Sousa, PhD:
[social media]instagram.com/colby.sousa
[coaching]strongerbyscience.com/coaching
Jake Remmert, PhD(c)
[social media]instagram.com/jake.datadrivenstrength
[coaching]https://docs.google.com/forms/d/e/1FAIpQLSfWCkj-a5aR8lK0-NNgaWW0h7Yjj9xbfG1n5rIcS_sj8I_eUQ/viewform
