Mind Pump: Raw Fitness Truth 2580: Junk Volume: Doing Too Much Kills Your Progress
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Apr 21, 2025 The podcast tackles the concept of 'junk volume' and how doing too much can actually stall progress. It explains why many fitness enthusiasts fall into the trap of unnecessary exercises. Instead of wasting time on gimmicky workouts, the hosts recommend focusing on essential lifts and prioritizing recovery. They also emphasize the importance of mobility work for better joint health. Additionally, they discuss the impact of life stressors on training and challenge common fitness influencer practices.
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Junk Volume Slows Progress
- Junk volume wastes time and hinders muscle progress by compromising recovery.
- Doing more than necessary slows or stops gains even if you feel like you're working hard.
Arm Circles Feel Good But Don’t Build
- Sal shared how a former boss with strong delts told him arm circles feel good but don’t build muscle.
- This taught Sal about the difference between feeling a muscle work versus effective training.
Focus on Big Compound Lifts
- Focus primarily on compound exercises that provide the greatest return on muscle and strength.
- Prioritize big lifts like bench presses and squats over isolated or less effective movements.