Junk Volume: Why You Must Avoid It For Max Muscle

Summary

In this video, the concept of 'junk volume' in bodybuilding is explored, which refers to training that consumes time and energy without contributing to muscle or strength gains. The video covers three types of junk volume: excessive volume per workout, easy sets that don’t push the muscles enough, and ultra-high rep sets that don’t optimize hypertrophy. The importance of training close to failure and not overdoing volume is emphasized, with recommendations on how to avoid these common mistakes for better results in muscle growth and strength.

Takeaways

• 😀 Junk volume refers to training that takes time and energy but doesn't contribute significantly to muscle or strength gains.
• 😀 Effective volume is the number of hard sets that stimulate muscle growth, while junk volume doesn't add value to progress.
• 😀 Research shows that muscle growth plateaus after around 6 sets per muscle per workout, with additional sets offering diminishing returns.
• 😀 The total volume per muscle per day should be limited to avoid unnecessary fatigue and recovery issues.
• 😀 Splitting high-volume workouts across multiple days can prevent junk volume and result in better progress.
• 😀 Training to failure and going beyond 6 sets per workout may reduce the effectiveness of each additional set due to fatigue and recovery limitations.
• 😀 Volume tolerance varies by muscle group, with larger muscles (like the back, glutes, and quads) often benefiting from higher volumes.
• 😀 Bro splits can lead to junk volume if too many sets are concentrated into one session, making it harder to achieve optimal progress.
• 😀 Many lifters don't train hard enough to maximize muscle growth, especially after the beginner phase, leading to easy sets that don't contribute much.
• 😀 Ultra-high-rep sets (over 40-50 reps) may create recovery demands without adding significant hypertrophic benefits and could hurt performance in future workouts.
• 😀 Effective hypertrophy training involves staying within 0-3 reps from failure, avoiding easy sets, and keeping volume manageable for better recovery.

Q & A

What is junk volume in bodybuilding?

Junk volume refers to training that takes up time and energy but provides no significant benefit in terms of muscle or strength gains. It's essentially volume that doesn't contribute to progress.

How is effective volume different from junk volume?

Effective volume refers to the number of sets that are actually stimulating muscle growth, while junk volume consists of additional sets that no longer provide any significant benefit and can hinder recovery.

How many sets per muscle group in a single workout is optimal?

The optimal volume for most people is around six to eight sets per muscle group per workout. Going beyond this number may lead to diminishing returns and potentially junk volume.

Why does the volume per workout matter for muscle growth?

Excessive volume in a single workout can result in diminishing returns. While a few sets are effective, doing too many sets can impair recovery and lead to overtraining, preventing optimal muscle growth.

Can the number of sets vary based on individual recovery and training intensity?

Yes, some individuals may tolerate more volume and benefit from higher sets per muscle, especially if they train less frequently to failure. The key is to assess personal progress and recovery to adjust the volume accordingly.

What is the role of failure in determining the volume limit?

If you regularly push each set to failure, your volume limit will be lower since more effort per set increases fatigue and recovery demands. The recommended number of sets assumes you're working close to failure but not reaching it every time.

What happens if you use more than 10 sets for a single muscle in one workout?

Most of those additional sets will likely fall into the junk volume category, especially after six to eight sets. The muscle's ability to recover and continue growing decreases, and further sets may hinder progress.

Why do body parts like the back, glutes, and quads tend to benefit from higher volumes?

Certain muscles, like the back, glutes, and quads, typically respond better to higher volumes due to their larger size and higher endurance capacity. These muscles often require more stimulus to induce growth compared to smaller muscle groups.

How does the traditional bro split approach to training impact volume?

The traditional bro split often leads to excessive volume in a single workout, which can result in junk volume. Distributing volume across multiple workouts in the week, instead of concentrating it all in one day, leads to better results.

What is the issue with easy sets in a workout?

Easy sets, where you're not pushing close to failure, can still build muscle but are less effective for advanced training. They represent junk volume when you leave many reps in the tank, hindering progress beyond the beginner stage.

What are ultra-high rep sets, and why are they considered less effective for hypertrophy?

Ultra-high rep sets (e.g., over 40-50 reps) can be less effective for hypertrophy because they don't offer enough weight for significant muscle stimulation. They can also increase recovery demand without providing enough stimulus for growth.