When it comes to building muscle, many assume that more time spent in the gym will lead to better gains. However, not all training is created equal. Junk volume refers to the extra, often ineffective sets and reps that don’t contribute significantly to muscle growth but still drain your energy and recovery capacity. Understanding and avoiding junk volume is crucial for maximizing your gains.

Let’s break down the three most common types of junk volume and how to avoid them for more efficient training.

1. Excessive Volume: More Isn’t Always Better

It’s easy to think that doing more sets will lead to more muscle growth. For example, after a challenging set of dumbbell presses for your chest, you might think that doing five or even ten more sets will multiply your gains. However, this isn’t the case.

 

Studies show that while increasing the number of sets can enhance muscle growth to a point, there’s a limit. Research by James Krieger found that muscle growth benefits plateau after about six sets per muscle per workout. Adding more sets beyond this threshold not only brings diminishing returns but can even become counterproductive as it taxes your body’s ability to recover.

For most individuals, doing more than 6-8 sets for a muscle group in a single workout results in junk volume. It won’t contribute significantly to growth and may even hamper recovery, meaning you’ll struggle to perform in future workouts.

Solution: Limit Volume Per Session

Focus on doing 6-8 hard-working sets per muscle group in a single session to maximize growth. If you feel you need more volume, distribute those sets across multiple sessions during the week rather than cramming them all into one workout. This allows your muscles to recover while still receiving adequate stimulus for growth.

Easy Sets: Not Pushing Close Enough to Failure

One of the most common forms of junk volume comes from easy sets, where lifters don’t push themselves close enough to failure. Many gym-goers select a weight they can comfortably lift for 10 reps but stop far from failure, leaving several reps in the tank.

How Far Should You Push Each Set?

Research shows that most of your sets should be within 0-3 reps from failure to maximize muscle growth. Training further from failure, while still beneficial for beginners, is less effective for those beyond the novice stage. In one study, only 22% of lifters were actually hitting this optimal rep range when asked to lift a weight they typically use for 10 reps. Meanwhile, 47% of participants stopped with 6-10 reps still in reserve—clear junk volume territory.

Solution: Train Harder, Not More

To avoid easy sets, focus on intensity. Each set should challenge you, bringing you within a few reps of failure. Incorporating some sets taken all the way to failure can also help push muscle growth, especially when done toward the end of your workout or during the last week of a training cycle.

Ultra-High Rep Sets: Inefficiency in the Extreme

Another form of junk volume is ultra-high rep sets—those that exceed 40-50 reps. While high-rep training can have its place, sets that are too light or too high in reps are often inefficient and don’t stimulate as much muscle growth as sets in the optimal rep range.

Why Ultra-High Reps Fall Short

Research indicates that training with loads below 20% of your one-rep max (1RM), even to failure, is suboptimal for hypertrophy. Ultra-high rep sets fall into this category, producing more fatigue and soreness without offering additional hypertrophic benefits. Worse yet, they can interfere with recovery, impacting your ability to train effectively in future sessions.

Solution: Increase the Weight

To avoid the pitfalls of ultra-high reps, focus on keeping your rep range under 30 reps per set. Increase the weight if needed, ensuring that the sets are still challenging enough to stimulate muscle growth while avoiding unnecessary fatigue.

How to Optimize Your Training Volume

While it’s important to avoid junk volume, that doesn’t mean cutting volume drastically. Instead, aim for an optimal balance that ensures each set contributes to muscle growth without overloading your recovery capacity. Here’s how to adjust based on your training:

1. Spread Volume Throughout the Week: If you find yourself doing 15 or more sets for a single muscle group in one session, consider splitting that volume into multiple sessions. For example, instead of doing 15 sets for chest on Monday, do 7-8 sets on Monday and another 7-8 on Thursday. This will allow for better recovery and more effective training.

• Adjust Based on Body Part: Some muscle groups, like the quads, glutes, and back, may respond better to slightly higher volume, while smaller muscles like biceps and triceps may require fewer sets. Customize your training based on your body’s response.
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• Monitor Progress and Recovery: The optimal volume for growth varies from person to person. Start with around 6-8 sets per muscle per session and track your progress. If you notice a plateau, experiment by adding or reducing volume, while paying attention to recovery and performance.

* The information presented in this blog article is intended to provide general information only and should not be considered as professional or expert advice. While we have made efforts to ensure the accuracy and completeness of the information, we cannot guarantee its correctness. We accept no liability for any loss or damage that may arise from your reliance on the information contained in this article. We encourage you to seek professional advice or conduct your own research before making any decisions based on the information presented here.