Data Driven Strength Podcast

Zac Robinson and Josh Pelland
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  • FITNESS

The perfect blend of research deep-dives and laid-back training talk.

  1. 09/12/2025

    How I Lost 30 Pounds Without Losing Muscle | S2E13

    Work with Josh, Zac, or another DDS Coach: https://datadrivenstrength.com/coaching 00:00⁠ Intro Teaser: 30 lbs Down ⁠00:31⁠ Podcast Intro & Topic Overview ⁠02:57⁠ The "Week 4 Effect" ⁠05:05⁠ Does Expertise Hurt Your Own Progress? ⁠06:35⁠ The Value of "Walking the Walk" ⁠10:52⁠ PART I: THE CONTEXT (From PL to Hypertrophy) ⁠18:40⁠ Why Josh Hired a Coach (Steve Hall) ⁠21:30⁠ The Stats: From 230lbs to 199lbs ⁠22:30⁠ PART II: TRAINING ARCHITECTURE ⁠25:00⁠ Strength Retention & Leverage Changes ⁠29:27⁠ Volume Talk: 6-12 Sets Per Week? ⁠32:08⁠ Rest Periods & Super-setting ⁠34:36⁠ Rituals & Meal Timing Structure ⁠37:50⁠ Decision Fatigue & Accountability ⁠43:00⁠ Work-Life Boundaries for Better Sessions ⁠46:45⁠ Nutrition Strategy Overview ⁠46:52⁠ PART III: NUTRITION STRATEGY ⁠51:40⁠ Implementing Refeeds & Diet Breaks ⁠54:45⁠ Dining Out Hacks: ChatGPT & Sharing ⁠59:34⁠ The Ninja Creami Recipe ⁠01:04:15⁠ "Eating Like an Adult" (Rebuilding Habits) ⁠01:07:50⁠ Mindset: Subjective Experience & Momentum ⁠01:07:57⁠ PART IV: KEY TAKEAWAYS & MINDSET ⁠01:15:30⁠ Protecting Your Training Priority

    1h 25m

  2. 05/11/2025

    A New Philosophy for Training Data | S2E12

    Work with a DDS coach: https://datadrivenstrength.com/coaching/ 0:02:14 - Zac’s Work on Individual Response Variation (and his conclusion) 0:08:35 - Key takeaway: programming around constraints, not different principles 0:15:18 - New podcast approach: Building on their own work (Research & Coaching) 0:19:03 - Experience vs weak Scientific Evidence 0:29:17 - Coaching Systems Review: The 5 Core Values in the training process 0:37:48 - The value of Training Skill for long-term success 0:44:36 - Listener Question: How to interpret years of Training Data 0:52:43 - Coaching as the Application of Principles within the athlete’s Constraints 0:59:11 - Key Inputs and Outputs to evaluate Strength & Hypertrophy programming 1:17:50 - The 3 Big Unanswered Questions in Training Science (Fatigue, Creatine, Growth Limit)

    1h 36m

  3. 31/07/2025

    Structure vs. Flexibility, Bodybuilding vs. Powerlifting, and a Huge Announcement | S2E11

    Sign up for a 14-day free trial for the Evolve Training App: https://www.evolvetrainingapp.com Work with Josh or Zac: https://datadrivenstrength.com/coaching Free newsletter with exclusive content: https://datadrivenstrength.com 00:00 - Introduction & Rocking Chair Discussion 09:30 — Coaching Anecdotes 14:10 — Structure vs. Flexibility in Training 44:59 — What Bodybuilders Can Learn From Powerlifters (& Vice Versa) 1:00:35 — Announcement: Evolve Training App

    1h 20m

  4. 07/07/2025

    New approach to RIR, Advanced Training Methods, Research Interpretation Errors, and More | S2E9

    Thanks for tuning in to the Data Driven Strength Podcast! More from DDS: https://data-drivenstrength.kit.com/profile 00:00 - Introduction 00:05:17 - Training Flexibility vs. Rigidity 00:25:45 - New Rest-Pause Study 00:43:55 - Recommendations: Rest-Pause & Drop Sets 00:55:49 - How to Individualize Training 01:27:32 - An Improved Approach to RIR 01:40:34 - A Guide to Interpreting Research (Common Fallacies)

    2h 48m

  5. 30/06/2025

    Volume and Strength: New Science Explained | S2E10

    Thanks for tuning in to the Data Driven Strength Podcast! More from DDS: https://data-drivenstrength.kit.com/profile 00:00- Podcast Introduction & Episode Focus 06:05 - The Deceiving Nature of Scientific Data 10:10 - Episode Outline and Goals 16:15 - Acknowledging the Research Team 18:20 - Historical Periodization Narratives 24:25 - Contrasting Strength Training Approaches 32:30 - Evolving Views on Training Volume 38:35 - Prior Meta-Analyses on Volume and Strength 54:50 - Limitations of Past Research 01:03:00 - Novel Volume Quantification Methods 01:13:10 - Examples of Indirect Exercises 01:17:15 - Meta-Analysis Inclusion Criteria 01:19:15 - Smallest Detectable Effect Size 01:23:20 - Model Adjustments for Precision 01:29:25 - Optimal Volume Approach & Total Studies 01:33:30 - Understanding Within-Study Slopes & Shrinkage 01:45:40 - Plateau & Precision of Estimates 01:51:45 - Common Rep Ranges & Rest Periods 01:55:50 - Specificity in Strength Assessments 02:01:55 - Training Specificity and Volume 02:08:00 - Volume Impact on Short-Term Strength Gains 02:12:05 - Hypertrophy vs. Strength: Causal Questions 02:22:15 - Qualitative Data Agreement 02:30:25 - Analyzing Paired Matched Effects 02:38:30 - Reliability vs. Agreement Plot Analysis 02:44:35 - Muscle Size and Strength Compatibility

    3h 5m

  6. 02/06/2025

    Hypertrophy Tier List, Periodization for Hypertrophy, and More | S2E7

    More from DDS: https://data-drivenstrength.kit.com/profile 00:00 Intro 00:23 Introduction 09:34 Hypertrophy variables tier list 13:15 Detailing the tier list structure and criteria 18:44 Tier list discussion begins: Rep Tempo (C-Tier) and Intensity Techniques (initially C, moved to B-Tier) 31:08 Continuing tier list: Range of Motion (A-Tier) and Rest Periods (A-Tier) 41:40 Further tier list variables: Sessions Per Week (C-Tier), Load/Rep Range (B-Tier), Exercise Order (B-Tier), and Splits (C-Tier) 54:04 In-depth discussion and ranking of Volume (B-Tier, considered for A-Tier) and Deloads (B-Tier) 1:09:18 Tier list continued: Logbooking (initially S-Tier, moved to A-Tier) and Exercise Selection & Execution (S-Tier) 1:24:41 Discussing Muscle Specificity (B-Tier), Frequency (B-Tier), and Proximity to Failure (S-Tier) 1:35:12 Ranking Novelty (C-Tier), then grouping Resensitization (C-Tier) and an extensive discussion on Periodization (B-Tier). 2:03:26 Honorable mentions for the tier list: Cardio (considered B-Tier), Gym Kit (considered C-Tier), and Time-Saving Strategies like paired sets (considered A-Tier). 2:11:51 Deep dive into periodization for hypertrophy 2:42:10 Final tier list synopsis (relative importance of lifestyle, stimulus quality, dosage, and details)

    3h 8m

  7. 27/05/2025

    Beginner vs Advanced Training, Powerlifting Mistakes, and More (10k subscribers Q&A) | S2E8

    Thanks for tuning in to the Data Driven Strength Podcast!   More from Data Driven Strength: https://data-drivenstrength.kit.com/profile 00:00 Intro 07:13 Q&A Start: Sets to Failure vs. Reps in Reserve (Hypertrophy) 14:01 Sets to Failure vs. Reps in Reserve (Strength) 19:07 The "Fatigue Boogeyman" in Hypertrophy Training 24:51 Fatigue Management in Strength Training 31:23 Autoregulation in Training 36:27 Hypertrophy for Lifters with 10+ Years of Experience 53:11 Specificity of Hypertrophy Work for Powerlifting 1:06:40 Fringe Extrapolations in Evidence-Based Fitness 1:26:13 Using Velocity to Avoid Overshooting 1:30:59 Concentric vs. Eccentric for Hypertrophy 1:37:40 Improving Grip Strength for Deadlifts

    1h 46m
  8. Strength and Hypertrophy Lessons from 2024 (Q&A) | S2E6

    06/02/2025

    Strength and Hypertrophy Lessons from 2024 (Q&A) | S2E6

    Thanks for tuning in to the Data Driven Strength Podcast! More from Data Driven Strength: https://data-drivenstrength.kit.com/profile Timestamps: 00:00 Introduction 04:04 Exploring AI in Strength Training 28:04 Personal Learnings and PhD Insights 31:18 Understanding Training Protocols and Individual Responses 37:24 The Role of Environmental Factors in Training Outcomes 43:31 Individualization in Training: Beyond the Basics 52:56 Reflections on Exercise Selection and Range of Motion 01:02:51 Training on Vacation: Balancing Consistency and Enjoyment 01:17:15 Proportion of Hypertrophy vs. Strength Blocks 01:24:43 Periodization and Individualization in Training Music by Artlist - https://artlist.io

    1h 35m
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About

The perfect blend of research deep-dives and laid-back training talk.

Information

  • Creator
    Zac Robinson and Josh Pelland
  • Years Active
    2020 - 2025
  • Episodes
    80
  • Rating
    Clean
  • Copyright
    © Zac Robinson and Josh Pelland
  • Show Website
    Data Driven Strength Podcast

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