2580: Junk Volume: Doing Too Much Kills Your Progress

Mind Pump: Raw Fitness Truth

Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge

Exercise, Health & Fitness, Health, Fitness

4.8 • 11.8K Ratings

🗓️ 21 April 2025

⏱️ 42 minutes

🔗️ Recording | iTunes | RSS

🧾️ Download transcript

Summary

Junk Volume: Doing Too Much Kills Progress

Why this is a bigger problem than fitness fanatics would like to admit. (1:15)
What is junk volume? (3:45)
Why do we like it? (7:42)
Junk Volume: Doing Too Much Kills Progress, Do These 5 Things Instead.
#1 - Focus on the exercises that matter. (11:12)
#2 - Don’t compromise recovery unless it makes a LOT of sense. (14:40)
#3 - The pump doesn’t matter. (23:17)
#4 - Total volume is more important than a specific volume. (25:05)
#5 - Spend extra time on mobility. (28:49)
Questions:
What are some of the biggest junk volume exercises? (32:05)
Are machines typically junk volume? (33:37)
Why do we see so many fitness influencers doing junk volume? (35:44)
Why do pro bodybuilders do junk volume? (37:45)

Related Links/Products Mentioned

Online Personal Training Course | Mind Pump Fitness Coaching ** Approved provider by NASM/AFAA (1.9 CEUs). **
April Special: MAPS HIIT or Extreme Fitness Bundle 50% off! ** Code APRIL50 at checkout **
Justin’s Road to 315 Push Press
Mind Pump #2562: Seven-Time Mr. Olympia Winner Phil Heath
The infamous 92-93 progress pic of Dorian Yates. The 93 pic was famously sent to Flex magazine just prior to the 93 Olympia and scared the hell out of the competition.

People Mentioned

Phil Heath (@philheath) Instagram
Dorian Yates (@thedorianyates) Instagram

Transcript

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0:00.0	If you want to pump your body and expand your mind, there's only one place to go.
0:06.3	Mind Pump, Mind Pump with your hosts.
0:09.2	Sal DeStefano, Adam Schaefer, and Justin Andrews.
0:13.4	You just found the most downloaded fitness, health, and entertainment podcast.
0:16.6	This is Mind Pump.
0:17.7	Today's episode, we talk about junk volume, wasted exercises, wasted sets.
0:22.3	Are you doing more than is necessary or to put it more plainly? Are you stopping your progress
0:27.5	because you're wasting your time in the gym doing things that don't matter? Now, this episode
0:32.3	was brought to you by Mind Pump Fitness coaching. Look, if you're a trainer or a coach and you want to build your business, go to
0:39.5	Mind Pump Fitnesscoaching.com.
0:41.0	We have a course that teaches you how to get leads, closed deals, build your business.
0:46.2	We teach you how to build your business.
0:48.0	Meet Adam and Justin ourselves.
0:49.8	We're the ones teaching the course.
0:50.9	Again, go to Mind Pump Fitnesscoaching.com.
0:52.9	By the way, you will get CEOs with the course for NASM and AFAA. So it'll help you extend your
1:00.6	certifications. We also have a sale this month. Maps hit and the extreme fitness bundle.
1:06.8	They're both 50% off. If you're interested, go to Maps Fitness Products.com and then use the code April 50 for the discount.
1:13.4	All right.
1:14.0	Back to the show.
1:15.3	Junk volume, worthless exercises, sets and wraps.
1:19.8	Not only is a waste of time, it's probably likely preventing progress.
	...

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