Shows
The Training ArcTraveling and Nutrition: You Can Have Your Cake and Eat it Too - Episode 32*sniff, sniff* Do you smell that? Yup, smells like a masterpiece in the oven crafted only by the finest and highest quality ingredients. All of the flavors are getting to know each other in the oven which only enhances the aroma, desire, and inevitable delectable encounter that is about to ensue.Oh, wait, you though we were talking about cake? Or perhaps some other delicious food? Nope, sorry, but we are talking about none other but another podcast episode from The Training Arc!Not to worry though, if you were really looking forward...
2025-09-2349 minThe Training ArcTraversing Training While Traveling: You Can Still Get Far - Episode 31With Halloween just around the corner (wait... what... how is it actually that close? THAT is actually scary), we find it fitting to tackle our fears head on. A common fear that people tend to have is that they will lose all their gains when/if they have to do some traveling. The thought alone is indeed scary but, does is really need to be? Is this fear warranted? Or is it misplaced energy and can be accounted for with focusing on some tangible pieces of evidence from the literature as well as practical experience?
2025-08-2051 minThe Training ArcWhy Do Bodybuilders Willingly Choose to Suffer?: Episode 30Okay, maybe suffering is too strong of a word, or for some, not strong enough. That ambiguity is exactly why we decided to talk about this interesting topic essentially exploring "why people do hard things", from the lens of bodybuilding. When you take an honest look at bodybuilding, its brutal; however, once you peel back the layers and examine just how much you can gain from such a transformative experience, you may understand why it is an endeavor people choose and often, fully embrace as a lifestyle. Of course, bodybuilding is more on the extreme...
2025-07-3048 minThe Training ArcAll Things Cardio; A Bodybuilding Perspective: Episode 29I can't believe it, we are actually talking about the "C" word on a podcast episode... Yup, all lifters sworn enemy, cardio *audible gasps fill the air* 😱All jokes aside, while the memes may be strong with cardio, it is still a vital piece to the overall health and fitness journey. In this episode, we discuss our views on cardio, how we implement it in our own/clients training and much more as seen below!Here are some of the topics we cover:Defining cardio; operational definitions and why we...
2025-07-1153 minThe Training ArcJust Ask; Endless Possibilities Are Waiting: Episode 28In this episode, we talk about the simple gesture of "just ask". Whether it be a question, being curious about opportunities, seeking direction or simply just sparking conversation, so many great things can come from such a simple action. We talk about some general ideas of this concept and then go into depth of our own journeys and how great things have stemmed from asking.Here are some of the topics we cover:The power of asking questions; yes, sometimes it is that simpleWhy is something so simple so...
2025-06-2657 minThe Training ArcAll Things Autoregulation: Episode 27In 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 itHow to utilize feedback in dictating adjustments to training; navigating noise and prioritizing trendsThe role...
2025-06-161h 01The Training ArcHow to Measure Your Progress: Episode 26In 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 matterHow to measure strength effectively; including...
2025-06-0257 minThe Training ArcPost & Pre Prep Insights: Episode 25In 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 likeWhat the future holds for Jake; power lifting? Another bodybuilding...
2025-05-161h 08The Training ArcMistakes Are the Portals to Discovery: Episode 24In 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 themHow to reflect on mistakes from a place of kindnessJake’s “Inception” style, meta-take, on one of his biggest mistakes of being afraid of making mistakes: paralysis by analysisColby’s training mi...
2025-04-291h 01The Training ArcApplication and Execution in Your Dieting Phase: Episode 23After 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...
2025-04-0456 min
The Revive Stronger PodcastA Hero's Journey | Obesity to StageIn this episode, I sit down with Dr. Colby Sousa—sport scientist, coach, and lifter—to discuss his journey from being an overweight kid to pursuing a PhD in hypertrophy research under Eric Helms.We cover his biggest takeaways from working with top researchers like Helms & Zourdos. Surprising insights from studies on energy surpluses & reps in reserve accuracy. His approach to training & nutrition as he preps for his first bodybuilding show. How anime has influenced his mindset & approach to liftingIf you want science-backed muscle-building advice with a mix of a...
2025-03-291h 08The Training ArcHow to Setup a Successful Dieting Phase: Episode 22*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...
2025-03-2359 minThe Training ArcPromote Progress Prioritising Pre-Prep Positioning Podcast: Episode 21Say 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 int...
2025-03-1252 minThe Training ArcPrioritizing Mental Health In Resistance Training: Episode 20We 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...
2025-03-041h 05The Training ArcAdvanced Program Design Considerations: Episode 18After 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 thro...
2025-02-171h 07The Training ArcDon't Go Insane Programming for Strength Gain: Episode 17Building 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 star...
2025-02-091h 15The Training ArcYOU Are Holding Yourself Back: Filler Episode 15 - The Training ArcColby 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...
2025-01-2423 minThe Training ArcWhat Coaching Is and Isn't: Episode 13 - The Training ArcWith 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 fi...
2025-01-1157 minThe Training ArcReflecting on 2024 : Episode 11 - The Training ArcIn 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...
2024-12-2758 minThe Training ArcContest Prep Can Change Your Life with Dr. Layne Norton | Training Arc Podcast - Filler Ep 10
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/coaching
Jake Remmert, PhD(c):
[social media]
instagram.com/jake.datadrivenstrength
[coaching]
https://www.jakeremmert.com/
2024-12-1818 minThe Training ArcA Key Mental Framework for Goal Achievement - Filler Episode 9In 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/
2024-12-1132 minThe Training ArcJake's Reflection on His First Bodybuilding Season - Episode 8In 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.so...
2024-12-041h 16The Training ArcBeing Better Humans in the Fitness Space: A Call to Action - Filler Episode 7While 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...
2024-11-2718 minThe Training ArcEp. 6 - How Your Environment Shapes You
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
2024-11-201h 14The Training ArcEp. 5 - Jake's Backstory
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
2024-11-131h 24The Training ArcEp. 4 - Colby's BackstoryIn 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/viewf...
2024-11-061h 32The Training ArcEp. 3: Delayed Gratification
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
2024-10-3056 minThe Training ArcEp 2: Taking The First StepIn 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...
2024-10-2351 minThe Training ArcEnter: The Training ArcIn 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/1F...
2024-10-1637 min
Vegan Body Coach PodcastIn the Muscle Lab with Colby Sousa PhD(c)Recently I was fortunate enough to participate in a scientific study on rates of weight gain at AUT in Auckland, New Zealand. Over the 8 week study I trained 3 days per week in the lab, and in the process discovered a man steeped in practical training knowledge, quality banter and an impressive selection of anime t-shirts. I sit down with Colby Sousa, an exercise science student, powerlifter, bodybuilder and coach from Rhode Island.We discuss strength and muscle research, rates of weight gain, RPE, strength vs hypertrophy and a whole bunch more.
2020-12-211h 43
Health Science Explained#163: PhDs what are they good for? With Kedric, Colby and Ivan.Find Kedric, Colby and Ivan on Instagram!
https://www.instagram.com/jukazy/
https://www.instagram.com/kedrictsg/
https://www.instagram.com/colby.sousa/
Check out my social media!
https://www.instagram.com/james_walsham/
https://www.instagram.com/thehypertrophyhub/
Youtube
Click here to apply for coaching with me!
Timestamps:
00:00: Kedric Colby and Ivan introduce each other.
03:40: Is higher education redundant?
12:00 Should we have a distinction between higher and lower education?
22:00: dispassionate teachers
2020-04-291h 32
Play By PlayShake Up Sunday!In this episode we are without our co host Devante so instead we brought in our friend and soon to be yours our hockey guy Colby Sousa. We talk about the big bad Bruins what moves they should make or not make to win the cup, should they re-sign Torey Krug? is Tukka Rask washed now? He also tells us a little about the other teams in the league and who he has hoisting Lord Stanley's Cup. We also bring you a little Celtics talk first win in San Anotino in forever how the teams looking players who has...
2019-11-101h 29
Health Science Explained#121: Colby Sousa: RPE, PHD's and Science communication.Find Colby Online:
https://www.instagram.com/colby.sousa/
https://www.instagram.com/ptcollective/
Check out my social media!
Instagram (best place to reach me)
Youtube
Timestamps:
00:00: Introduction and Colby’s Story.
08:00: Communication in fitness.
09:50: Colby’s research into RPE
12:50: arguments against RPE and using RPE as a tool.
15:00: Different forms of RPE.
18:15: Colby’s research setup for his masters.
23:00: Learning to use RPE and when RPE is difficult to gauge.
25:40: RIR vs...
2019-07-251h 07