Junk Volume: Why You Must Avoid It For Max Muscle

Understanding Junk Volume in Bodybuilding

• Definition of Junk Volume: Training that requires time and energy but offers no significant benefits for muscle or strength gains.

• Volume vs. Junk: Volume refers to the amount of work (sets/reps); junk indicates that this training does not contribute meaningfully to progress.

• Scientific Consensus: Evidence supports that junk volume exists and can hinder trainees from achieving desired gains.

Common Types of Junk Volume

1. Excessive Volume Per Workout

• Effective Set Examples: Performing 1-3 hard working sets (close to failure) is effective for muscle growth.

• Plateauing Volume: Research suggests growth benefits up to about 6 sets per muscle group, after which additional sets may become ineffective (junk).

• Krieger's Meta-Analysis: Analysis of 9 studies indicates:

  • Up to 6 sets show clear benefits for hypertrophy.

  • Beyond 6 sets, minimal additional muscle growth observed.

• Practical Application: For chest workouts, completing 6-8 sets is optimal, while exceeding this can lead to poor recovery and junk volume.

2. Easy Sets

• Prevalence of Easy Sets: Many lifters do not train intensely enough for substantial hypertrophy gains.

• Research Findings:

  • Only 22% of lifters reached target reps for maximum growth.

  • 31% left 3-5 reps in reserve, slightly effective but not optimal.

  • 47% performed excessively light sets (16-20+ reps), deemed as junk volume since they do not promote progression beyond beginner levels.

• Recommendation: Aim for 0-3 reps from failure for effective hypertrophy training.

3. Ultra-High Rep Sets

• Definition: Sets performed with high repetitions (40-50+) that are far from optimal for muscle growth.

• Training Too Light: Training with weights that are too light, even to failure, yields inadequate stimulus for hypertrophy.

• Recovery Demands: Ultra-high reps can lead to significant soreness and may impair future workout performance without contributing additional benefits.

• Recommendation: Use heavier weights and reduce rep ranges to below 30 for better effectiveness.

Adjusting Volume for Better Gains

• Assessment of Individual Needs: Adjust volume based on personal progress, recovery, and individual volume tolerance (some may thrive on 10-12 sets).

• Training to Failure: Volume caps lower for trainees pushing to absolute failure; six sets are suggested for near-failure sets.

• Weekly Volume Consideration: Weekly totals (10-20 sets) are crucial, but daily caps should prevent excess junk volume.

• Body Part Variability: Certain muscle groups may benefit from higher volumes:

  • Back, glutes, and quads may handle closer to 10-12 sets per session, while smaller muscles like biceps may require less.

Training Strategies to Minimize Junk Volume

• Avoid Bro Splits: High set counts for one body part on a single day can result in junk volume; spreading sets throughout the week may yield better results.

• Exploring Other Training Modalities: Consider splitting volume over the week using upper-lower splits, push-pull-legs, or hybrid approaches.

Conclusion & Resources

• Podcast Discussion: Insight from researcher James Krieger on junk volume available in related podcast.

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