Junk Volume: Why You Must Avoid It For Max Muscle

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Full junk volume podcast with James Krieger:

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In this video I’m covering the 3 most common types of junk volume. How many sets should you do per workout to maximize muscle growth? What is the threshold for effective volume per-session? How hard should you train to ensure that your workout volume isn’t “junk”?

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References:

James Krieger Meta-analysis:

Set Volume for Muscle Size: The Ultimate Evidence Based Bible

Training Frequency Study:
https://pubmed.ncbi.nlm.nih.gov/35069251/

Easy Sets Study:
https://pubmed.ncbi.nlm.nih.gov/29112055/

High Rep Sets Study:
https://www.massmember.com/products/mass-subscription/categories/647954/posts/2104249
https://pubmed.ncbi.nlm.nih.gov/29564973/

Music:
Bankrupt Beats:
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Edited by Jeff Nippard using Final Cut Pro

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About me: I’m a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I’ve been training for 12 years drug-free. I’m 5’5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).

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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.