Unwanted Weight Training – What Is It And Why Should You Avoid It?

Have you heard of unwanted volume weight training? Maybe you are not getting the desired results because of this.

Undesirable volume training is a real phenomenon and, according to Jeff Nippard, it prevents many athletes from achieving their goals.

Jeff Nippard is a natural pro bodybuilder who shares tips and workout routines on his YouTube channel. In the video below, Jeff explains in detail what junk volume training is and why you should avoid it.

He talks about the 3 most common formations of unwanted volume and how to avoid them.

Training at unwanted weights

What is unwanted volume bodybuilding?

In the bodybuilding community, junk volume training “refers to any workout you do that takes time and energy, but has no real benefit in terms of muscle or strength gain,” explains Nippard.

So that sounds exactly what it means: that some workouts you do are just junk and won’t get you any closer to your goals.

1. Excess volume per workout

Three sets of 8-10 reps is a normal training routine for any given exercise. But what if you do 10 sets of the same exercise, at any given time, that excess volume will be considered lost sets because it won’t stimulate muscle growth the more you do it.

But how many sets in a single workout can you do before the set is considered an unwanted volume workout and gives you no results.

Limit yourself to 6-8 sets per muscle group per workout to stimulate growth.

This is not a rule to be followed blindly, but rather an idea of ​​what happens to most people. It’s also important to keep track of how often you train to failure and which muscle group we’re talking about.

Source: Ryan Snaadt / Unsplash

For Nippard, the back, quads, and glutes may have a higher threshold limit before sets are considered an undesirable volume workout — around 10-12 sets per workout should still be acceptable.

2. Easy sets

“The majority of hypertrophy work should be between 0 and 3 reps after failure,” says Nippard.

If you don’t test your muscles regularly, you won’t get the results you want, whether it’s cardio longer than usual or training to failure once or twice a week.

3. Ultra-high rep sets

Anything with 40 reps or more is “far from optimal,” says Nippard. Even if unsuccessful, if you go over 40 reps on any given exercise, chances are you’re not building muscle.

If you want to go low when choosing weights, make sure you don’t do anything below 20% of your one-rep max. Find out how to calculate your one-rep max here.

Plus, sets with high reps leave you incredibly sore and don’t provide the increased benefits of a normal hypertrophy program.

Read more: The best training programs to gain size and mass

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