If you’re serious about lifting, you’ve probably heard the term junk volume thrown around. But what exactly is it, and why should you care? 🤔
Simply put, junk volume is any training that takes up your time and energy but doesn’t actually help you build muscle or strength. It’s like doing extra reps just for the sake of it - sounds productive, but in reality, it’s just garbage. 🗑️ And here’s the kicker: junk volume might be holding you back from reaching your full potential. 😱
Let’s break it down and look at the three most common types of junk volume - and how you can avoid them to make every rep count.
1. EXCESSIVE VOLUME PER WORKOUT
Doing endless sets for a single muscle group in one workout can be counterproductive. Sure, a few hard sets stimulate growth, but after a certain point, those extra sets become wasted effort. 🚫
Research suggests that, on average, most people see diminishing returns after around six sets per muscle in a single workout. Going beyond that often leads to a plateau, or even a slight decrease in gains. 📉
Example: Doing 10+ sets of chest exercises in one session might sound impressive, but those extra sets beyond 6-8 are likely doing very little.
Solution: Distribute your volume throughout the week. Instead of 20 sets on one "chest day," try 10 sets on two separate upper body days. Also, focus on quality sets, not just quantity. 🎯
2. EASY SETS
Here’s a harsh truth: most people don’t train hard enough to maximize muscle growth. In one study, lifters were asked to bench press a weight they’d normally use for 10 reps. Shockingly, only 22% of them actually reached 10-12 reps (the sweet spot for growth). The rest either stopped short or left way too many reps in the tank. 😬
Example: If you're doing a set of 10 reps but could easily do 16-20, you're not pushing yourself enough.
Solution: To truly stimulate muscle growth, most of your sets should be within 0 to 3 reps from failure. Taking some sets all the way to failure - whether it’s the last set of an exercise or the final week of a training cycle - can also be beneficial. If your sets feel easy and you’re not getting close to failure, you’re likely just adding unnecessary volume that isn’t doing much for your gains. 🛑
3. ULTRA-HIGH REP SETS
High-rep training can have its place, but once you start getting into 40+ rep ranges, it becomes less effective. Studies show that if the weight is too light (below 20% of your one-rep max), even going to failure won’t be optimal for muscle growth.
Not only that, but ultra-high reps can increase soreness and fatigue without actually giving you better results. 😩
Example: Doing 50+ reps with a very light weight might make you feel the burn, but it's not the most effective way to build muscle.
Solution: Stick to rep ranges between 6-30 for most exercises. If you’re hitting 50 reps, it’s time to increase the weight. 🏋️♂️
THE BOTTOM LINE
Junk volume is real, and it’s sneaky. It creeps into your workouts when you do too many sets, take it too easy, or go too light. The good news? You can avoid it by focusing on quality over quantity. Here’s a quick cheat sheet:
Cap your per-session volume at about 6–8 sets per muscle group (possibly more for body parts that tend to respond well to higher volume like back, quads, and glutes).
Make your sets count by staying within 0–3 reps from failure on most exercises.
Avoid ultra-high-rep sets and stick to effective weight ranges.
Distribute your volume smartly throughout the week instead of cramming too much into one session.
By eliminating junk volume, you’ll free up time, recover better, and see better results from your training. So, next time you hit the gym, train smarter—not just harder! 💥