Junk Volume: Why You Must Avoid It For Max Muscle

The first 1,000 people to use this link will get a 1 month free trial of Skillshare: https://skl.sh/jeffnippard01221

Get my new 10-week Powerbuilding Phase 3 program here (15% off this week only):

Powerbuilding Phase 3.0 [4x per week]

If you’re still in your first 1-2 years of lifting, I strongly recommend running my Fundamentals Program: https://shop.jeffnippard.com/product/fundamentals-hypertrophy-program/

Full junk volume podcast with James Krieger:


Help SUPPORT the channel by:

1. Trying one of my training programs: → https://www.jeffnippard.com/programs

2. Checking out what my sponsors have to offer:

▹ MASS (Monthly Research Review)
‣ https://bit.ly/jeffMASS
‣ Only $25/month (pre-paid yearly)
I earn a commission when you shop through the link above

▹ PEScience Supplements
‣ https://www.PEScience.com
‣ Use discount code JEFF to save $$
I earn a commission when you shop through the link above

▹ RISE Training Gear and Sportwear
‣ https://rise.ca/jeff
‣ Use discount code JEFF to save 10%
I earn a commission when you shop through the link above


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”?



James Krieger Meta-analysis:

Set Volume for Muscle Size: The Ultimate Evidence Based Bible

Training Frequency Study:

Easy Sets Study:

High Rep Sets Study:

Bankrupt Beats:

Filmed by Big 3 Media:

Edited by Jeff Nippard using Final Cut Pro


Follow me on social media:

INSTAGRAM ‣ https://instagram.com/jeffnippard
SNAPCHAT ‣ https://snapchat.com/add/jeffnippard
FACEBOOK ‣ https://facebook.com/jeffnippard
TWITTER ‣ https://twitter.com/jeffnippard
PODCAST ‣ The Jeff Nippard Podcast on iTunes and Stitcher


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).


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.

Products You May Like