What junk volume means
Junk volume is a gym term for sets, reps or exercises that add fatigue and take time and energy without contributing much to muscle growth or strength. The idea is that not every set counts equally. Some sets provide a strong growth stimulus; others mostly make you tired.
It helps to be clear that “junk volume” is a coaching heuristic rather than a precise scientific category. Nobody can mark a particular set as junk with certainty, and the line depends on the individual. But the concept is useful for thinking critically about why some programmes with huge set counts do not deliver proportionally larger results.
What causes junk volume
Sets far from failure
A set that ends with many reps still in the tank, often cited as around five or more, is generally considered a weaker stimulus for growth than one finished closer to the limit. Lighter warm-up sets are fine, but they should not be confused with working sets.
Too many sets in one session
Piling many sets for a single muscle into one workout can mean the later sets are performed with lower force and worse technique. Many coaches suggest keeping the number of hard sets per muscle in a single session modest, then spreading the rest of the weekly volume across other days.
Redundant exercises
Stacking several exercises that load the same muscle in nearly the same way, such as three similar cable fly variations back to back, may add little beyond the first couple.
Accumulated fatigue
Sets performed while exhausted, under-fed or under-slept are less productive and can slow recovery for later sessions; see our post-gym muscle recovery guide.
Sloppy execution
Bouncing, cutting range of motion or letting momentum do the work reduces tension on the target muscle.
Signs you may be doing too much
- Sessions are getting longer but your lifts are not improving.
- You routinely feel too drained to perform your later sets well.
- Soreness lingers so that you cannot train the same muscle again on schedule.
- Weights or reps are stagnant or falling.
These signs can also reflect poor sleep or inadequate food, so check those first.
How to avoid junk volume
- Make each working set count. End most sets with roughly 0 to 3 reps in reserve.
- Lead with your most important exercises. Do heavy compound movements while you are fresh.
- Choose fewer, better exercises. Two or three exercises per muscle per session is usually plenty for many people.
- Spread volume across the week. Instead of one marathon chest day, consider two moderate sessions. The routines in our hypertrophy training workout routine show how.
- Rest properly between sets so that the next set is of good quality.
- Track performance. If a set cannot match the previous one, it may be the point at which more work stops helping.
- Progress deliberately using the methods in progressive overload in weight training.
Why do bodybuilders do such high volume?
Elite bodybuilders often train with very high set counts, and several factors can explain why it works for them: years of training experience, favourable genetics, optimal nutrition and recovery, a full-time focus on the sport, and, in some cases, performance-enhancing drugs that can change recovery capacity. Other possibilities include trial and error and tradition. The set counts that suit these athletes do not necessarily suit a beginner or someone with a busy job. A modest, well-executed plan is often a better place to start, as outlined in our guide to strength training for muscle gain.
What kills muscle gains most, and does age matter?
Common causes of stalled progress include insufficient calories or protein, poor sleep, inconsistent training and a lack of progression. Too much low-quality volume can contribute as well. As for age, muscle building generally becomes slower and recovery can take longer as people get older, but resistance training remains effective at older ages; there is no single “hardest” age for everyone.
FAQ
Is more volume always better?
No. Evidence suggests that more weekly sets can produce more growth up to a point, with diminishing returns beyond that and a growing recovery cost.
Are drop sets and burnouts junk volume?
Not necessarily. They can be useful when used sparingly, usually at the end of a session, as in post exhaustion training. They become a problem when used on every exercise.
What about warm-up sets?
Warm-up sets prepare you for working sets and are not usually counted toward your weekly hard-set total.