Junk volume refers to excessive training volume that does not contribute meaningfully to muscle growth or strength gains. It often involves high repetitions, low intensity, and excessive isolation exercises performed with the mistaken belief that more volume equates to better results.
In the body-building world, Junk Volume refers to any training you do that takes up time and energy but has no actual benefit in terms of muscle or strength gain.
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.
What is the 3-2-1 method of working out? The 3-2-1 refers to your weekly split of workouts - three strength training sessions, two Pilates sessions, and one cardio session. All up, that's six sessions per week, leaving you one full rest day, too.
A volume of about 10 to 20 sets per muscle per week is generally recommended for building muscle. Advanced lifters might need to do even more sets to maximise muscle growth, possibly toward the higher end of this range. Experimentation is necessary to find out what works best for each individual.
One study says higher training frequencies improve muscle growth, the next says they don't. One study suggests the optimal training volume is as high as 45 sets, the next says doing more than 10 sets is counterproductive and reduces your gains.
Doctor's response. The strongest muscle in the body is debatable. Some physiologists believe it's the masseter (used for chewing), while others claim it's the gluteus maximus (buttocks), or the rectus femoris (part of the quadriceps in the thigh).
Rest each muscle group for at least 48 hours to maximise gains in strength and size. Varying your workouts can help you push past a training plateau.
Shifting stubborn fat comes down to the 70/30 rule: only 30% comes from exercise whereas 70% comes from making changes to what you eat. It is the most important factor in a shredding fat.
The 80/20 rule simply means: 80% of the effects come from 20% of the things u do. 20% from exercise. It isn't just about the weight loss but actually about the fat loss and muscle gain.
Junk volume refers to excessive training volume that does not contribute meaningfully to muscle growth or strength gains. It often involves high repetitions, low intensity, and excessive isolation exercises performed with the mistaken belief that more volume equates to better results.
The most effective range for muscle growth is noted to be around 5-10 sets per week per muscle group. The minimum effective dose for hypertrophy was found to be around 4 sets per muscle group per week, which delivered detectable improvements in muscle growth.
4 to 8 sets per muscle per week is now your minimum. If that's what you were doing as a beginner, you'll want to aim for 8 to 15 sets per muscle per week. At this point, your weekly volume will be much more manageable if you train three to five days a week, working each muscle at least twice.
WHAT IS HYPERTROPHY? Muscle hypertrophy (known simply as hypertrophy) is an increase in the size of a muscle, or its cross- sectional area attributed to an increase in the size and/ or number of myofibrils (actin and myosin) within a given muscle fiber.
The rule that both NSCA and the American College of Sports Medicine (ACSM) recommend is the “2-for-2 rule.” After a few workout sessions, you can increase the weight for a certain exercise once you can perform two more repetitions beyond your repetition goal for the last set for two weeks in a row.
Understanding the 3 3 3 Approach
Among these, the 3 3 3 workout has carved a niche for itself with its straightforward, yet surprisingly effective strategy. The concept revolves around performing sets of three exercises, repeated three times, for a total of nine micro-sets.
What is the 5x5 workout? There are a few iterations of the 5x5 workout, but they all involve doing five sets of five reps of compound exercises. Hamlin suggests the following rules and programming: Rest breaks: Rest between each set for two to three minutes, depending on the intensity and how you feel.
Filly's second piece of advice is all about how to maximize the effectiveness of your workouts without spending all summer stuck in the gym. He follows the "2x2" training rule: take 2 exercises per workout, and perform 2 sets each at a very high effort level. Filly recommends trying to hit 90 percent of your max.
As a general goal, aim for at least 30 minutes of moderate physical activity every day.
The recommended time for muscle recovery is 48-72 hours. This will depend on your body composition, diet, physical activity, and strength. When someone workouts at a higher intensity, they will experience a higher amount of muscle damage than someone who works out at a lower intensity.
Hip adductors are the weakest group of muscles. Twenty five patients with sarcoglycanopathies were studied prospectively. 21 of them had mild phenotype. Muscle involvement was more pronounced in adductor and flexor groups of muscles of the limbs, hip adductor muscles being the weakest.
The tongue is not the strongest muscle in the human body. It's a common myth. The strongest muscle in the human body, defined by the it's size versus how much force it can exert is the Masseter muscle located on both sides of your jaw. It's function is to help chew and crush the food you eat.
Calves are often either the most complained about muscle to build mass or the most overlooked. Either way they often pose more of a problem compared to other muscle sets. And there's an actually a reason behind why they are so challenging. The anatomical configuration of the calf muscles resists the act of hypertrophy.