Junk Volume: Why You Must Avoid It For Max Muscle
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Date: 2022-02-14
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Comments and reviews: 10
The
A problem with the studies above is that they are all characterized by very low numbers of participants, relative to how large of an effect one can expect different training volumes to yield. Had the number of participants in the studies been higher, we could have possibly been able to discern more differences between different approaches.
Low numbers of participants in the individual studies increase the need to meta-analyze the results. That is, to combine the results from all similar studies into one pool. But then we have the problem of heterogeneity: it is difficult to compare studies with such different approaches in terms of exercise choices and training sessions per week.
If we work ourselves from the bottom up, it looks fairly clear that about 10 sets taken to failure per muscle and week give greater strength increases and muscle growth than less training. This is mainly based on research on previously untrained participants.
If we look at trained participants, it seems possible that a training volume upwards of 15 20 sets to failure per muscle and week can give a slightly better result, at least if the training is divided into at least two sessions per week. In my personal experience, I also seem to have seen that a training volume upwards of 15 20 sets to failure per muscle and week can yield additional gains for someone who has previously mostly done around 10 sets to failure per muscle and week.
For some people, even more sets than that can probably be beneficial, at least during certain time periods, but then we are probably starting to talk about special cases rather than general cases. Note that, for example, a high-level bodybuilder or powerlifter may very well be a special case.
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A problem with the studies above is that they are all characterized by very low numbers of participants, relative to how large of an effect one can expect different training volumes to yield. Had the number of participants in the studies been higher, we could have possibly been able to discern more differences between different approaches.
Low numbers of participants in the individual studies increase the need to meta-analyze the results. That is, to combine the results from all similar studies into one pool. But then we have the problem of heterogeneity: it is difficult to compare studies with such different approaches in terms of exercise choices and training sessions per week.
If we work ourselves from the bottom up, it looks fairly clear that about 10 sets taken to failure per muscle and week give greater strength increases and muscle growth than less training. This is mainly based on research on previously untrained participants.
If we look at trained participants, it seems possible that a training volume upwards of 15 20 sets to failure per muscle and week can give a slightly better result, at least if the training is divided into at least two sessions per week. In my personal experience, I also seem to have seen that a training volume upwards of 15 20 sets to failure per muscle and week can yield additional gains for someone who has previously mostly done around 10 sets to failure per muscle and week.
For some people, even more sets than that can probably be beneficial, at least during certain time periods, but then we are probably starting to talk about special cases rather than general cases. Note that, for example, a high-level bodybuilder or powerlifter may very well be a special case.
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INCO
Hi from France!
In my opinion, I think we forget one thing which is crucial. It's the currently feeling. Indeed, if your 3 sets of 10 reps and that you are in a good moove, why just don't add a set more? weiglifting in general is focus on the volume or intensity as you said a lot of time. But, the most imoprtant rule is to learn to know your body. If your body wants to add some reps and/or set, just do it. In a other hand, if you body tells you to reduce (for any reason like fatigue, stress etc) just listen your body. Be carefull, don't justification for lazy!
I could use a exemple to illustrate what I think: Running. If you start to run for 15 km (I don't know with miles) and that you'r feeling this desire to run more, just do it. You can easily add 5 Killometers if you want.
Besides, if you like to train with high reps or low reps, make it. Numbers are good if you have a very high level in bodybuilding. But for 90% of all viewers, this is not the case. (and when I said very high level, it most of the time with illegal supplements because you don't have choice to keep build muscle)
Finally, listen and learn your body and your saoul.
PS: sorry for my english.
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Hi from France!
In my opinion, I think we forget one thing which is crucial. It's the currently feeling. Indeed, if your 3 sets of 10 reps and that you are in a good moove, why just don't add a set more? weiglifting in general is focus on the volume or intensity as you said a lot of time. But, the most imoprtant rule is to learn to know your body. If your body wants to add some reps and/or set, just do it. In a other hand, if you body tells you to reduce (for any reason like fatigue, stress etc) just listen your body. Be carefull, don't justification for lazy!
I could use a exemple to illustrate what I think: Running. If you start to run for 15 km (I don't know with miles) and that you'r feeling this desire to run more, just do it. You can easily add 5 Killometers if you want.
Besides, if you like to train with high reps or low reps, make it. Numbers are good if you have a very high level in bodybuilding. But for 90% of all viewers, this is not the case. (and when I said very high level, it most of the time with illegal supplements because you don't have choice to keep build muscle)
Finally, listen and learn your body and your saoul.
PS: sorry for my english.
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Joshua
I think the 6: 30 mark should be the big take away for most people. Only about 1/5 of the people were able to accurately guess their 10 rep max with almost 50% of people actually doing 16-20 reps. Worst of all this is on the bench press. I'd hate to see the numbers for squats where most people are afraid to go to eccentric failure and typically just rack the bar and say that was hard I think I'm done. That's not going to failure on squats. Set your safety bars and fail sometimes on squats. Learn what going to failure actually feels like and you'll make so much more progress as your programming will be more accurate. I feel safer failing on squats than bench as you're always going to be stronger on the eccentric anyway and all you have to do is basically sit down with the weight if your safeties are set properly.
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I think the 6: 30 mark should be the big take away for most people. Only about 1/5 of the people were able to accurately guess their 10 rep max with almost 50% of people actually doing 16-20 reps. Worst of all this is on the bench press. I'd hate to see the numbers for squats where most people are afraid to go to eccentric failure and typically just rack the bar and say that was hard I think I'm done. That's not going to failure on squats. Set your safety bars and fail sometimes on squats. Learn what going to failure actually feels like and you'll make so much more progress as your programming will be more accurate. I feel safer failing on squats than bench as you're always going to be stronger on the eccentric anyway and all you have to do is basically sit down with the weight if your safeties are set properly.
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IIIRattleHeadIII
When I bulk or maintain I do 3x exercises with 3x sets per muscle group, when I cut I do either 2x exercises 3x sets or 3x exercises with the first being 3x sets and the other two being 2x sets. And I push every set to failure or RPE 9/RIR 1. Doing a load so that I can do 5-8 reps per set, increasing the load by 1-2x steps(2. 5kg(5. 5lbs) to 5kg(11lbs) when I can do 3x sets of 8 reps two to three workouts in a row.
For the legs I do 5x exercises for 3x sets(Squat, RDL, hip thrusts, leg extension and leg curl, since when we say legs we are talking about both the quads and the hamstrings and hip thrusts are for the butt.
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When I bulk or maintain I do 3x exercises with 3x sets per muscle group, when I cut I do either 2x exercises 3x sets or 3x exercises with the first being 3x sets and the other two being 2x sets. And I push every set to failure or RPE 9/RIR 1. Doing a load so that I can do 5-8 reps per set, increasing the load by 1-2x steps(2. 5kg(5. 5lbs) to 5kg(11lbs) when I can do 3x sets of 8 reps two to three workouts in a row.
For the legs I do 5x exercises for 3x sets(Squat, RDL, hip thrusts, leg extension and leg curl, since when we say legs we are talking about both the quads and the hamstrings and hip thrusts are for the butt.
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Broilan
When you say sets per week are you referring to any type of training whether it be 4-6 reps/set or 12-15 reps per set? I only ask because although in either circumstance you d, (hopefully) be training to/near failure, it s a pretty wide difference in total reps. 10 sets/wk 15 reps/set is 150 reps in total whereas 10 sets/wk 6 reps/set is 60 reps in total. The former would obviously induce more time under tension and the ladder would have more nervous system stimulation (i think, so are the set ranges still applicable in either rep range?
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When you say sets per week are you referring to any type of training whether it be 4-6 reps/set or 12-15 reps per set? I only ask because although in either circumstance you d, (hopefully) be training to/near failure, it s a pretty wide difference in total reps. 10 sets/wk 15 reps/set is 150 reps in total whereas 10 sets/wk 6 reps/set is 60 reps in total. The former would obviously induce more time under tension and the ladder would have more nervous system stimulation (i think, so are the set ranges still applicable in either rep range?
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Baseline
Great video Jeff! However I feel like there are some discrepancies within the research. From studies I ve read there seems to be a minimal benefit from training a muscle more than 2x/week (not saying it s bad- just seems like a minimal benefit. However, the research points us towards 10-20sets/week. Given this data, if you were at the upper threshold you would need to do 10sets on two different days totaling 20 sets. This obviously exceeds the junk volume threshold mentioned so im curious what your thoughts are on the matter.
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Great video Jeff! However I feel like there are some discrepancies within the research. From studies I ve read there seems to be a minimal benefit from training a muscle more than 2x/week (not saying it s bad- just seems like a minimal benefit. However, the research points us towards 10-20sets/week. Given this data, if you were at the upper threshold you would need to do 10sets on two different days totaling 20 sets. This obviously exceeds the junk volume threshold mentioned so im curious what your thoughts are on the matter.
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Natty
Excellent video! I think lots of people have a junk volume problem and we should all be trying to optimise our programming in order to make all our sets as effective as possible. Also I think someone's junk volume could change with time. For example when they are novices perhaps 2 sets per body part is plenty to get them growing muscle, however as you get more advanced or even elite, you will have to add more sets in order to accumulate more tonnage to keep progressing.
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Excellent video! I think lots of people have a junk volume problem and we should all be trying to optimise our programming in order to make all our sets as effective as possible. Also I think someone's junk volume could change with time. For example when they are novices perhaps 2 sets per body part is plenty to get them growing muscle, however as you get more advanced or even elite, you will have to add more sets in order to accumulate more tonnage to keep progressing.
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Sam
Hey Jeff, could you talk more on the 10-12 upper limit sets for back? What's an example of the lifts and sets per lift specifically to meet this criteria? If I did 5 sets of pull ups and 5 sets of straight arm pulldowns, that would be 10 back (lat) sets but still exclude work from the traps, rhomboids, erector spinae. Since the back has a few distinct muscle groups, I have trouble understanding this.
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Hey Jeff, could you talk more on the 10-12 upper limit sets for back? What's an example of the lifts and sets per lift specifically to meet this criteria? If I did 5 sets of pull ups and 5 sets of straight arm pulldowns, that would be 10 back (lat) sets but still exclude work from the traps, rhomboids, erector spinae. Since the back has a few distinct muscle groups, I have trouble understanding this.
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2341hans
Thanks a lot for this video Jeff! I think I have been in the intermediate level for a while now and have definitely been seeing a lot of progress across the board. BUT I do feel like I am starting to platue in weight level increases and have started adding extra volume by adding more sets and more excersises. Maybe it is time I re-trim my workout plan.
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Thanks a lot for this video Jeff! I think I have been in the intermediate level for a while now and have definitely been seeing a lot of progress across the board. BUT I do feel like I am starting to platue in weight level increases and have started adding extra volume by adding more sets and more excersises. Maybe it is time I re-trim my workout plan.
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Mattias
Hey Jeff. Love the vids! I have a question for you. I m currently having some lower back problems which are restricting me from deadlifting. I was wondering if you could recommend some exercises to help preserve/improve my deadlifts whilst not being able to deadlift. And possibly recommend some things to relieve my back pain? Have a great day!
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Hey Jeff. Love the vids! I have a question for you. I m currently having some lower back problems which are restricting me from deadlifting. I was wondering if you could recommend some exercises to help preserve/improve my deadlifts whilst not being able to deadlift. And possibly recommend some things to relieve my back pain? Have a great day!
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