"Junk Volume"

[Siggy]

Volume is the best driver of growth.

These people pushing HIT are either lying or outliers who respond to this type of bullshit.

 

[stackdizzy]

I usually train until I get shaky. I have read that when you start to get shaky that you are just taxing your nervous system. I don't know if that is true "anymore" or if it ever actually was but I usually just go until I start getting too shaky. I want a t-shirt that says JUNK VOLUME now for some reason. To the pm store....

 

[aHarness]

I’ve honestly not tracked “volume” (which is so nuanced in general) in years. I believe trying to stick within some specific number of sets holds a lot of people back. If I feel I can handle more and it will be conductive for growth, I will do more.

 

[Swifto]

Volume is the best driver of growth.

These people pushing HIT are either lying or outliers who respond to this type of bullshit.

You think Dante Doggcrapp Training is bullshit and people don't respond?

Have you tried full body training EOD, Upper/Lower split over 2 days of PPL?

 

[Siggy]

You think Dante Doggcrapp Training is bullshit and people don't respond?

Have you tried full body training EOD, Upper/Lower split over 2 days of PPL?

I dont know anything about Dante Training.

I was speaking solely about Mentzers alleged single set per body part bullshit.

 

[tornquad201]

your body can adapt to anything train the way that you like .

 

[Orville Shreddenbacher]

I always thought the term junk volume was intended for people that spend hours in the gym doing tons of sets of a ton of exercises with zero intensity . That's why it would be junk. Intensity is everything, if you work out with intensity how would you even get to the point of the volume being junk ?

 

[EnhancedFatGrappler]

I like Dante's Take on Junk Volume. Mostly because he looks the part, has coached a lot of strong and HUGE Guys that look the part, and it is how I prefer to lift myself

 

[TrippplePPP]

I dont know anything about Dante Training.

I was speaking solely about Mentzers alleged single set per body part bullshit.

I don't think people understand how to train this way. At my largest I leaned more toward Dorians training style and would eliminate middle sets to maximize the last set's potential. I would be in and out of the gym quickly. Once you ring the bell their is no reason to keep ringing it.

 

[gauge22-v2]

Interesting conversations.

What about the definition of "body part"? To what base level is this taken?

I mentioned back earlier. So is it width/thickness, ala DC, or is it traps, rear delts, lats, spinal erectors? Biceps includes brachialis? Legs? Shit we can split those MF'ers into multiple bits well beyond hams/quads...

For me this is one reason the 'junk volume' theory is pretty much shit as it always talks about bodyparts and fails to define those.

My number one priority in my programming is to do something I enjoy. This has changed as I have gotten older due to a few factors. I am, regardless of what my ex wife thinks, more smarter and I have to focus less on pushing poundages.

While I do strive to keep, or increase, LBM I really enjoy lifting. So a HIT (1 work set, 1 backoff set, DC etc) does not work for me.

I LOVE being in the gym, I love the feeling of "cumming" due to the pump. Sometimes I get in a grove on an exercise and am really enjoying it and I will exceed my target sets. That is not junk, it is fucking fun and enjoyable.

 

[systemof250]

I dont know anything about Dante Training.

I was speaking solely about Mentzers alleged single set per body part bullshit.

yeah you are right sir, method above would suit maybe few % of people. so many factors, how you can put stress on your body, how your body response, mindset etc. simply you need to be born to lol.. truely like I said ain't method for most part of us but I am beliver for few might be so beneficial

 

[plane]

You can train your shoulders till pigs fly with any technique or routine you like for as long as you like - if you are just a steroid user, on average they will look similar to other steroid users shoulders.

 

[Flex500]

Volume is the best driver of growth.

These people pushing HIT are either lying or outliers who respond to this type of bullshit.

The best driver of what kind of growth? I agree (maybe) but it also depends on what kind of growth you are going to the gym to achieve.

Are you going to the gym to cause muscle damage OR to cause sarcoplasmic hypertrophy?

I built my largest physique (which admittedly had me getting my ass kicked on a national stage) on one set to failure training 2-3x a week. I was lifting for muscle damage though...not sarcoplasmic hypertrophy. There is no MND size limit on sarcoplasmic hypertrophy so the more carbs, drugs, and volume you can push, there is really no limit to how big you will get. You won't get that effect nearly as much on HIT.

 

[Flex500]

Interesting conversations.

What about the definition of "body part"? To what base level is this taken?

I mentioned back earlier. So is it width/thickness, ala DC, or is it traps, rear delts, lats, spinal erectors? Biceps includes brachialis? Legs? Shit we can split those MF'ers into multiple bits well beyond hams/quads...

For me this is one reason the 'junk volume' theory is pretty much shit as it always talks about bodyparts and fails to define those.

My number one priority in my programming is to do something I enjoy. This has changed as I have gotten older due to a few factors. I am, regardless of what my ex wife thinks, more smarter and I have to focus less on pushing poundages.

While I do strive to keep, or increase, LBM I really enjoy lifting. So a HIT (1 work set, 1 backoff set, DC etc) does not work for me.

I LOVE being in the gym, I love the feeling of "cumming" due to the pump. Sometimes I get in a grove on an exercise and am really enjoying it and I will exceed my target sets. That is not junk, it is fucking fun and enjoyable.

This is the answer...it's an honest and self reflective one.

The question I always come back to in these threads is what are we trying to get done in the gym? Is it to cause actual muscle damage? If so, there is an MND size limit and the repeated bout effect will literally keep your body from having muscle damage occur (which is good, because many here would be dead otherwise from rhabdo) if you are a trained/accustomed/routine trainer pumping volume and frequency in the gym often. There is no MND size limit on sarcoplasmic hypertrophy you can pull this lever hard and push the limits of growth here.

 

[tornquad201]

This is the answer...it's an honest and self reflective one.

The question I always come back to in these threads is what are we trying to get done in the gym? Is it to cause actual muscle damage? If so, there is an MND size limit and the repeated bout effect will literally keep your body from having muscle damage occur (which is good, because many here would be dead otherwise from rhabdo) if you are a trained/accustomed/routine trainer pumping volume and frequency in the gym often. There is no MND size limit on sarcoplasmic hypertrophy you can pull this lever hard and push the limits of growth here.

That makes sense especially when you look at John Defendis who did 40-60 sets per body part saying all sets were to failure .

 

[M@NU]

All the latest workout research has been showing that volume is king for muscle growth

which makes me wonder why all the "science crew" guys advocate very low volume with high intensity (e.g. 6-9 sets per muscle group per week)

 

[Swifto]

I dont know anything about Dante Training.

I was speaking solely about Mentzers alleged single set per body part bullshit.

Its time to fill it out.

 

[qbkilla]

which makes me wonder why all the "science crew" guys advocate very low volume with high intensity (e.g. 6-9 sets per muscle group per week)

From what I see they are all pushing volume , frequency, rir, especially menno the biggest science nerd out there. "Train often, don't train too hard, use rir"

 

[tornquad201]

From what I see they are all pushing volume , frequency, rir, especially menno the biggest science nerd out there. "Train often, don't train too hard, use rir"

Phil Hernon said the same train everyday rest then do it again . He pushed high frequency low volume but high intensity training .

 

[M@NU]

From what I see they are all pushing volume , frequency, rir, especially menno the biggest science nerd out there. "Train often, don't train too hard, use rir"

the current science crew in germany pushs frequency but very low volume.
like Push/Pull/Legs or OK/UK 6workouts a week but only 2-3 working sets per muscle per workout. Sets till Failure, low rep range (5-9)

i dont like this style of training but they currently push it immensly