Summary of Mind Pump Podcast Episode 2580: "Junk Volume: Doing Too Much Kills Your Progress"
In episode 2580 of the Mind Pump podcast, hosts Sal Di Stefano, Adam Schafer, and Justin Andrews delve deep into the concept of "junk volume" in fitness training. They explore how excessive training volume—not just in terms of the number of exercises but also the number of sets and repetitions—can impede progress, hinder recovery, and ultimately derail fitness goals. Drawing from their combined experience of over 40 years in the fitness industry, the hosts unravel the myths surrounding workout volume and provide actionable insights to optimize training for maximum gains.
1. Introduction to Junk Volume
The episode kicks off with the hosts challenging the common belief that more is always better in the gym. They introduce "junk volume" as a critical obstacle that many fitness enthusiasts face without even realizing it.
Quote:
Adam Schafer [01:32]: "Junk volume isn't just wasting your time, it's stopping you from taking away from progress."
2. Defining Junk Volume
Adam elaborates on what constitutes junk volume, emphasizing that it's "more volume than is necessary to get you what you're looking for." He explains that while a certain amount of volume is essential for muscle growth and strength, exceeding this can actually hinder the body's ability to adapt and grow.
Quote:
Adam Schafer [02:11]: "If you do the right dose, it's always gonna give you the best results. More than that actually takes away from your ability to adapt."
3. Why Junk Volume is Prevalent
Justin and Adam discuss the natural tendency of individuals to increase workout volume over time, believing that more exercises, sets, and reps will lead to better results. They highlight how this progression often shifts from purposeful training to doing "anything to do" in the gym.
Quote:
Justin Andrews [03:44]: "It's a little nuanced... thinking that it's not junk volume because they can tolerate it or they can do it, not realizing that in relation to sleep, stress, nutrition, something that may not have been junk volume, say six months ago, could potentially also be junk volume now."
4. Identifying Junk Volume Exercises
The hosts identify specific types of exercises and training behaviors that typically fall into the junk volume category. They point out that isolation exercises and improper use of machines often contribute to unnecessary volume without significant benefits.
Quote:
Justin Andrews [05:19]: "The sideways hammer strength chest press... it's awkward, weird angle... it's just garbage."
5. Consequences of Excessive Volume
Excessive junk volume not only wastes time but also compromises recovery. Adam explains how adding too many low-value exercises can lead to stalled progress or even regression, as the body is unable to recover adequately from the increased stress.
Quote:
Adam Schafer [04:20]: "It's taking away from progress. So even if you're progressing while doing this, you're actually progressing at a much slower rate."
6. The Illusion of Progress Through Junk Volume
Justin discusses the deceptive feeling of working out hard through junk volume—such as the immediate muscle pump or burn—that makes individuals feel productive. However, this sensation doesn't translate to actual progress and can mask underlying inefficiencies in the training program.
Quote:
Justin Andrews [08:03]: "You're pumping a bunch of blood in there... we just neglect to understand how important the recovery process is."
7. Optimizing Training Volume
The conversation shifts to strategies for optimizing training volume. The hosts advocate focusing on compound lifts—exercises that work multiple muscle groups simultaneously—as these provide the most significant returns in terms of strength and muscle growth.
Quote:
Adam Schafer [13:08]: "Focus on the exercises that matter, not the ones that don't matter."
8. Personal Experiences and Examples
Adam shares a personal story about his early training days, highlighting how prioritizing essential lifts over flashy isolation movements led to better muscular development and strength gains. Justin complements this by discussing his experiences with clients who saw substantial progress after reducing junk volume.
Quote:
Adam Schafer [10:09]: "I could feel those little arm circles aren't going to do anything. But my overhead press will do a lot."
9. Junk Volume in Professional Bodybuilding
The hosts address why even professional bodybuilders incorporate junk volume into their routines. Adam explains that their exceptional genetics, possibly enhanced by anabolic steroids, allow them to handle higher volumes without the usual negative consequences.
Quote:
Adam Schafer [37:48]: "Pro bodybuilders... have muscle building genetics that don't. You're not even the same universe."
10. Listener Questions: Identifying and Combating Junk Volume
Sal introduces listener questions, prompting a discussion on the biggest junk volume exercises and the role of machines in contributing to unnecessary volume. The hosts agree that machines, when misused, often fall into this category, particularly exercises that isolate small muscle groups without offering significant functional benefits.
Quote:
Adam Schafer [32:11]: "Anytime someone uses a machine in a way that's not meant to be used, that's almost always a waste of time."
11. Strategies to Eliminate Junk Volume
To combat junk volume, the hosts suggest several strategies:
- Prioritize Compound Movements: Focus on exercises like squats, deadlifts, bench presses, and overhead presses.
- Monitor Total Volume: Keep an eye on the overall number of sets and reps to ensure they align with recovery capacity.
- Adjust Based on Recovery: Be flexible with training volume based on factors like sleep quality, stress levels, and nutrition.
- Incorporate Mobility Work: Replace excess volume with mobility and flexibility exercises to enhance recovery and performance.
Quote:
Adam Schafer [28:26]: "If you have bad sleep, just do seven sets instead of fifteen. Adjust right then and there."
12. The Psychological Aspect: Avoiding the Ego Trap
Justin addresses the psychological challenges trainers and athletes face, such as the desire to appear busy in the gym or the temptation to push through fatigue for the sake of the "pump." They emphasize the importance of trusting the training process and focusing on quality over quantity.
Quote:
Justin Andrews [19:47]: "It's ego-wise. It's hard to wrap your head around."
13. Conclusion: Quality Over Quantity
The episode wraps up with a strong emphasis on the principle that less can indeed be more when it comes to training volume. By eliminating junk volume and focusing on essential, compound movements, individuals can achieve more substantial and sustainable progress in their fitness journeys.
Final Insight:
Adam Schafer [22:23]: "We're constantly communicating the benefits of activity, but strength training has a 'perfect dose.' More than that will make results worse."
Key Takeaways:
- Junk Volume Defined: Exercising beyond what's necessary can impede progress and recovery.
- Prioritize Compound Movements: Focus on exercises that yield the highest returns.
- Monitor Total Volume: Adjust based on individual recovery and life stressors.
- Avoid Isolation Overload: Limit low-value isolation exercises that contribute little to overall goals.
- Incorporate Mobility Work: Use extra gym time for mobility to enhance recovery and performance.
- Psychological Awareness: Recognize and overcome the desire to overexert for the sake of appearance.
By understanding and implementing these insights, listeners can refine their training programs to be more efficient, effective, and aligned with their fitness objectives.