Junk Volume: How You’re Wasting Your Time in the Gym
Training volume is a pop topic in our world of fitness. Regardless whether we train for muscle building or fat loss, volume always plays an important role. However, volume is not truly a simple calculation of (sets x reps x weight), which often is said. We are going to cover this in more detail, but…
Training volume is a pop topic in our world of fitness. Regardless whether we train for muscle building or fat loss, volume always plays an important role. However, volume is not truly a simple calculation of (sets x reps x weight), which often is said. We are going to cover this in more detail, but our main focus is junk volume.
In brief, junk volume is all training that does not contribute to our goal of the workout. Not only is it a waste of time, but it can set you back and have your body spend its resources on getting back to baseline instead of adapting and recovering.
Volume Is Not Simply (Sets x Reps x Weight)
Before we begin to discuss junk volume, we need to understand that volume is much more than a simple calculation of (sets x reps x weight). Which is what we have been hearing for many, many years. Including that the only way to increase your gains in the gym is with progressive overload and increasing your volume over time.
On the surface level this is true, but it does not tell the whole story. We need to go much deeper into what volume truly means.
Each Stimulus Requires Different Amounts of Volume
Doing dumbbell presses of 5 sets of 10 reps with a 40 pound dumbbell, and 4 sets of 20 reps with a 25…
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