Does Junk Volume Even Exist? (All Time-Stamped) скачать в хорошем качестве

Does Junk Volume Even Exist? (All Time-Stamped)

Is there such a thing as junk volume? Earlier we thought the answer was a definitive yes, but some recent data may put this notion to question. Time-Stamps: 0:30 - What is junk volume? 1:30 - The things that matter for muscle growth and how junk volume comes into the picture 3:17 - The real life applications of junk volume (in theory) 4:08 - Things that challenged these notions 6:20 - What if there ISN'T such a things as junk volume? 8:13 - Conclusion 8:33 - Practical application Let’s do a quick check in today on junk volume, and whether you can do too much volume in a single session. Junk volume essentially refers to a concept that we are not just in the gym to perform work and to move our joints and muscles through space. Rather, we are in the gym to elicit a certain adaptation through exposing our muscles through a certain stimulus. And this stimulus has to be a.) specific to the type of adaptation we want to elicit b.) of sufficient magnitude, c.) of sufficient duration How does the concept of junk volume factor into this? To the specificity of training, it doesn’t factor in necessarily: the exercises you will do to elicit the adaptations you’re looking for are what they are. To the duration of the training it also doesn’t factor in necessarily, because we need to perform a certain amount of volume at least to grow. Could that volume be be too much? Could it get to the point at which you’re just adding more volume in, but you’re just adding more fatigue as opposed to actually stimulating your muscles more? So far, the answer to this was a definitive yes. Why? The rationale behind prescribing a maximum amount of volume that you would ideally cram into a given session was that at a certain point, once you have acutely fatigued a given muscle group by doing a lot of sets in the gym, you will be just too fatigued to perform enough high quality work. What were the real life applications of this? One obvious application was recommending higher training frequencies. We also recommended things like using higher training intensities in general and to do things to improve your strength, because maybe by being able to life higher absolute weights, you will be able to put more mechanical tension on the muscle. With some recent research, such as the recent Schoenfeld “45 sets a week study” and the Radiali study before that, these notions have been seriously put to question. Other research that spoke against this notion too: for example the research that shows that you can get just as much muscle growth from doing sets of 30 as you could get from doing sets of 6-10. How is that possible? Well, it is possible because at the end of a set of 30, you’re getting in some effective stimulus, because of acute fatigue. So it might actually be the case that as long as you’re exhausting your muscles and pushing them close to maximal exhaustion and you’re doing a sufficient volume of this stimulus, it basically doesn’t matter how high the “quality”, of this stimulus is. “Quality in this case being the amount of weight and the number of reps you can get.” Now, what would be some of the practical applications of this, if this turned out to be the case indeed? Well, it could mean that we just don’t have to be concerned with a lot of things that we were concerned about before. For example, training frequency might be totally down to our personal preference. If you like to blast a muscle group with a bunch of sets on one day, you can do that, or if you’d like to distribute that over 2-3 or more days, that’s also fine. You could make an argument that the total volume load and the time under load would be higher if you distribute it more, over more days, but hey, then just do a few more sets on that one day you’re training it. The objection the could be excessive session length - the solution then could be just doing shorter rest periods. Concerned about then your performance suffering? Just reduce the weight between sets. Concerned about your tonnage dropping then? Again, just do more sets to compensate - you get the point... The whole takeaway is, is that as long as you’re soaking your muscles into a ton of mechanical tension, maybe the “quality” of the workout doesn’t matter as much as we thought. Now, there are some practical concerns to be mindful here still. For example, in practice, monitoring strength gains and your performance over time is probably still the best metric we have to gauge how well we’re adapting to our training. So maybe it’s just good to still have a performance oriented mindset in the gym even when training for hypertrophy. Check out the SSD Training and Nutrition Course: www.sustainableselfdevelopment.com/groups/sustainableselfdevelopment Join the SSD FB Community: www.facebook.com/groups/sustainableselfdevelopment If you want to work together with me, you can book a free call with me here: Insta: @ssdabel