Adding an extra training day or grabbing the heaviest Kettlebell you can find might sound like the quickest way to gains. And whilst there’s nothing wrong with occasionally repping out some extra bicep curls, consistently adding volume to your training without allowing your body time to recover could be doing your body more harm than good. In this blog we’ll discuss the ins and outs of junk volume. From spotting warning signs to strategic restructuring, we've got you covered!

What is Workout Volume?

Let's start by clarifying the concept of workout volume. Simply put, workout volume means the total amount of work you perform during a training session. This includes the number of sets, reps, and the weight lifted. While adequate volume is essential for progress, the real challenge lies in distinguishing between productive volume and its less helpful counterpart – junk volume.

What is Junk Volume?

Junk volume refers to excessive and unnecessary exercise that doesn't contribute meaningfully to your fitness goals. It involves performing additional sets or reps that don't align with your training objectives. Essentially, it's the extra fluff in your routine that might be hindering, rather than helping, your progress.

Who is 'at risk' of Junk Volume?

Junk volume is a well-known concept, particularly in the world of bodybuilders. But, contrary to popular belief, junk volume isn't reserved for these athletes alone. Whether you're a seasoned lifter or a casual gymgoer, falling prey to excessive and ineffective training can happen to anyone. Runners, weightlifters, gymnasts, football players – they all need to keep a watchful eye on their training volume. Recognising this is the first step in optimising your workout routine for better results.

Does Junk Volume Hurt Gains?

Excessive and unfocused training can lead to a multitude of problems. It not only affects your recovery but also increases the risk of overtraining, plateauing, and injuries. In other words, you might be putting in the effort, but the returns won't be as impressive as they could be.

Certain muscle groups are more susceptible to the negative effects of junk volume. Smaller, less resilient muscles, such as the stabilising muscles around your joints, often bear the brunt of overtraining. It's crucial to maintain a balance between working hard and recovery. Make sure you grab a Foam Roller every now and again to give your muscles some extra love. Additionally, if you train specific muscle groups more frequently than others, you’re at risk of overtraining faster than when you split your sessions evenly across all muscle groups.

Junk Volume Warning Signs

Junk volume has several red flags you’ll want to keep an eye out for. As soon as you spot one or more of the below in your own training, you should reassess your routine. This way you can prevent junk volume before it starts.

Plateauing in Progress

If you notice stagnation or a decline in your performance despite consistent effort, it might be a sign of junk volume.

Persistent Fatigue

Are your Dumbbells feeling heavier than usual? Constant tiredness and lack of energy could be an indicator that your training volume is too high.

Lack of Motivation

If you find yourself dreading workouts or losing enthusiasm, it might be time to rethink what you’re doing.

You now know what to look out for, but when you train every day, junk volume red flags can still be tricky to spot. One way of helping you detect potential junk volume in your training is by keeping a detailed workout log. Track your exercises, sets, reps, and weights every time you go to the gym. Once a month, check and analyse your data to see if you can identify patterns of stagnation or even decline. A workout log takes the guesswork out of the equation and provides you with objective data you can act on.

A second way of identifying junk volume is by listening closely to your body. Pay attention to signs of overtraining such as persistent soreness, joint pain or disrupted sleep. Don’t ignore what your body is trying to tell you.

Resetting Your Routine

If you suspect your training volume is too high, take action immediately. Don’t wait for soreness to turn into injury or for fatigue to turn into burnout. Restructure your training to eliminate any elements that don’t need to be there.

Prioritise Compound Movements

Focus on exercises that target multiple muscle groups. Squats or deadlift performed with a barbell or set of dumbbells are great examples.

Smart Programming

Follow well-structured programs with appropriate volume and intensity and avoid unnecessary fluff.

Strategic Deloading

Include planned deload weeks in your programme to allow your body to rest and recover. Try replacing a heavy lifting session with low-impact activities such as Pilates or yoga.

Understanding and avoiding junk volume is key to maximising your fitness potential. By being mindful of your training volume, recognising warning signs, and making strategic adjustments, you can maximise the effectiveness of your workouts and achieve your fitness goals a lot faster. Remember, quality always trumps quantity!

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Tags: Misc > Lifestyle