“You’re Technically in Junk Volume”: Exercise Scientist Gives a Reality Check for People Not Making Progress Despite Working Out Hard

Feeling frustrated with your workout routine? Well, you’re not alone. Despite sweating it out in the gym, many bodybuilding individuals just aren’t seeing the gains they expected. But before you throw in the towel, let’s talk about a concept that might be holding you back: Junk volume.

In his latest update, Dr. Mike Israetel elucidated the connection between intense routines and failing to achieve desired results. He explained with a few examples.

The ultimate solution for muscle gain by Dr. Mike Israetel, the exercise scientist

He described it with an example, saying, you wake up in the morning, groggy-eyed and barely able to squeeze your fist. That’s normal—your nervous system is still hitting the snooze button. But what if, after days of hardcore workouts, you’re still struggling to lift even the lightest objects? That’s when you might be in junk volume territory.

Exercise scientists explain it like this: “huge workouts that you cannot get really good performances anymore; you’re technically in junk volume and even if somehow could muster the will to continue to train your side delts, you’re not training them anymore.”

Instead, it’s like, even if a person manages to drag yourself to the gym and pump out some exercises, they’re not really making progress. It’s like going through the motions without any real muscle gain.

Dr. Mike said that if you’re lifting weights and doing reps, it’s just not the same. The muscles aren’t firing up like they used to. He mentioned that one might be doing sets of six reps, but if one could do twelve reps easily when you’re fresh, something’s off. Pushing through the pain won’t necessarily get the desired results. It might just leave a person feeling burnt out and demotivated.

So, what’s the solution? It’s all about finding the sweet spot between pushing yourself and giving your body the rest it needs to recover. That might mean dialing back the intensity, mixing up your routine, or even just taking a day off when you need it. The chemist of bodybuilding, Frank Zane, also agreed about the moderate workout routines for maximum gains.

Frank Zane’s belief in the power of minimal training

In a recent Instagram post, Zane delved into the idea of “the power of minimal training,” prioritizing quality over quantity in workouts. The 81-year-old Mr. Olympia highlighted the importance of a streamlined routine for optimal growth. He stressed the significance of focusing on what truly matters, reducing sets, and maximizing energy.

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Zane emphasized,

“I’m always more motivated when I know I have less to do. Just the thought of doing fewer sets makes me want to do them with more intent and focus.” He also advocated for a 45-minute session; he shared insights on using lighter weights, rubber cables, and incorporating stretching for effective results.

So, the next time you hit the gym, remember this athlete’s advice: maximum gains often come from minimal routines.

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