The Training Arc

In this episode, we go over the topic of autoregulation and how to practically apply it to your own circumstances in a simple and effective manner.

Here are some of the topics we cover:

• What exactly is autoregulation; embracing uncertainty in life and training

• The importance of monitoring not only performance, but all aspects that may influence outcomes: nutrition, sleep, stress, excitement, etc.; but, without over complicating it

• How to utilize feedback in dictating adjustments to training; navigating noise and prioritizing trends

• The role of autonomy in coaching; embracing a collaborative approach

• Don’t just focus on what goes wrong! Celebrate the positives; important data is there and fosters enjoyment + longevity

• Being proactive vs reactive; a time and place for both + how to execute

• A flexible foundation gets you most of the way; but, don’t abuse that power

How do YOU incorporate autoregulation in your own training, nutrition, and/or life? Let us know in the comments below!

If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!

Discord server link: https://discord.gg/c5HMDj4tX3

Jake Remmert, PhD(c):

[social media]https://www.instagram.com/jake.remmert_coach/

⁠[coaching] jakeremmert.com

Colby Sousa, PhD:

[social media]⁠ ⁠ ⁠instagram.com/colby.sousa⁠⁠

[coaching]⁠ Message IG/email or fill out this form: https://forms.gle/iBvnnE7NMUpV2f7E9

In this episode, we give some tips and guidance on how to actually measure your progress. Knowing what to do is important, but making sure you are on the right path and actually making change is important too!

Here are some of the topics we cover:

• Understanding progress in training: what are we actually trying to measure; what is the end goal?

• Embrace the process, yes, but increase chances of success via collecting data; the end goal/progress does still matter

• How to measure strength effectively; including the mental game of strength focused athletes

• Measuring progress for hypertrophy; the careful balancing act of delayed gratification and ensuring you are on the right path

• Nutrition is a big part of the equation: keep it simple yet effective

• Emphasising the role that patience plays when measuring progress

• A solid support system goes a LONG way; coaching and the power of friendship

How do YOU currently measure your progress? Is there anything we can help you with? Let us know in the comments below! 

If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!

Discord server link: https://discord.gg/c5HMDj4tX3

Jake Remmert, PhD(c):

[social media]https://www.instagram.com/jake.remmert_coach/

⁠[coaching] jakeremmert.com

Colby Sousa, PhD:

[social media]⁠ ⁠ ⁠instagram.com/colby.sousa⁠⁠

[coaching]⁠ Message IG/email or fill out this form: https://forms.gle/iBvnnE7NMUpV2f7E9

In this episode, we give an update on how our own journeys are going; specifically, related to post and pre bodybuilding prep.

Here are some of the topics we cover:

• Jake gives an update on how his post show improvement season is going ~5 months after competing for the first time; specifically, navigating weight regain, nutrition, and training

• Discussion on having the right mindset is coming off a competition season and practical advice on what that looks like

• What the future holds for Jake; power lifting? Another bodybuilding show? Hyrox athlete?

• Colby talks about his first ~5 weeks of prep; specifically, starting with a good foundation, dealing with some curve balls like getting sick

• The importance of a strong coach/athlete relationship

• Embracing being a student again; n00b at posing, but loving it

• How we use Anime to give us strength during our own training arcs

• And much more!

How are YOU doing with your training and nutrition goals? Is there anything we can help you with? Let us know in the comments below!

If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!

Discord server link: https://discord.gg/c5HMDj4tX3

Jake Remmert, PhD(c):

[social media]https://www.instagram.com/jake.remmert_coach/

⁠[coaching] jakeremmert.com

Colby Sousa, PhD:

[social media]⁠ ⁠ ⁠instagram.com/colby.sousa⁠⁠

[coaching]⁠ Message on IG or Email: [email protected]

In this episode, we talk about why mistakes are important, how to navigate them, and give plenty of examples of mistakes we have made from our own experiences: that way, you don’t have to make them😊

Here are some of the topics we cover:

• Mistakes are part of the process; embrace them

• How to reflect on mistakes from a place of kindness

• Jake’s “Inception” style, meta-take, on one of his biggest mistakes of being afraid of making mistakes: paralysis by analysis

• Colby’s training mistakes involving focusing too much on load, barbell movements, and chasing “perfect form”; at what cost?

• Diving too deep in both ends of the flexible dieting spectrum

• Trying every “diet” known and believing in the hype fads

• Being bad at actually resting and turning your brain off

• Not being emotional ENOUGH and being “too stoic”

• And much more!

What are some mistakes that YOU have made and how did you learn from them? Let us know in the comments below!

If you want to expedite your training and nutrition goals while maximizing your knowledge and enjoyment of the process, reach out to either one of us to explore coaching options!

Discord server link: https://discord.gg/c5HMDj4tX3

Jake Remmert, PhD(c):

[social media]https://www.instagram.com/jake.remmert_coach/

⁠[coaching] jakeremmert.com

Colby Sousa, PhD:

[social media]⁠ ⁠ ⁠instagram.com/colby.sousa⁠⁠

[coaching]⁠ Message on IG or Email: [email protected]

After setting you up with a foundation of knowledge to start dieting in the last episode, we dive into the applicationand execution side of things.

While it is important to have some plan of attack, it won’t do you any good if you don’t turn that into action; importantly, CONSISTENT action over extended periods of time.

While the past two episodes may seem “basic” for some, when looking at the pillars of success, a strong one is often doing the basics damn well. Plus, this gives a tangible place to start and build momentum which also blends itself into the success formula.

As always, there are many ways to approach dieting so it ultimately comes down to your current context, goals, and resources. Either way, equipping your tool kit with more options only means you have a greater chance of being able to successfully pivot down the line if need be.

If you want to expedite this process and get 1 on 1 guidance to maximize your goals, then reach out to either one of us to explore coaching options!

Discord server link:https://discord.gg/c5HMDj4tX3

Jake Remmert, PhD(c):

[social media] https://www.instagram.com/jake.remmert_coach/

⁠[coaching] jakeremmert.com

Colby Sousa, PhD:

[social media]⁠ ⁠ ⁠instagram.com/colby.sousa⁠⁠

[coaching]⁠ Message on IG or Email: [email protected]

*sniff sniff* Do you smell that? Ahhh, the smell of the salty sea is in the air and creeping closer. Yup, that's right, summer is right around the corner!

This is often a time where people start to consider losing some body fat to get ready to hit the beach and/or just be outside more.

If that is the case, you want to make sure you give yourself more than enough time to get to your desired weight/look. If you are embracing the summer bulk as it is more conducive to your goals then hey, keep up the calories and great work!

In this episode, we touch upon the basics of setting up a successful diet ranging from creating a specific goal, setting targets for weight loss and calories, suggestions around macro nutrients and much more useful information to help equip you for the upcoming shred.

If you want to expedite this process and get 1 on 1 guidance to maximize your goals, then reach out to either one of us to explore coaching options!

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]

Say that title 5 times fast!😄

In this episode, we dive into the "pre-prep" phase, the diet before the diet, the unofficial official start of prep or whatever you want to call it for Colby's first bodybuilding season.

If you are unfamiliar with this concept, it is essentially a smaller dieting phase done prior to starting an actual competition prep to be in a better position physically and mentally.

Prep is not easy and if it is your first time, it is important to come into it with all of your tanks filled up to the brim and with the anticipation of things taking longer and encountering some turbulence along the way.

This concept is still relatively new so we thought it would be a good idea to cover why it is important, how to approach it and specifically, how Colby navigated the time leading up to, during and plans for after this phase.

Be sure to follow us on Instagram, Spotify, YouTube, Myspace, AIM chat and wherever else you are to stay up to date with all things The Training Arc!

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]

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]

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!

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]