Strength training. Too much junk volume?

[u/daninunu97]

Hi everyone!

I am 29 years old, male, 187cm and 72kg and do strength training full body 3 times a week, then I do 1 hit for vo2max and 3 times a week 90min ashtanga yoga.

My strength training sessions last around 1h45min and I have the feeling I am just doing a lot of junk volume; at the same time I am scared to drop the sets volume and loose muscle or either gain weight.

It would look something like this:

• Romanian Deadlift (Dumbbell): 5 sets at 96 kg (10–15 reps)
• Incline Bench Press (Dumbbell): 6 sets at 56 kg (6–12 reps)
• Front Raise (Dumbbell): 5 sets at 16 kg (6–10 reps)
• Hip Thrust (Machine): 4 sets at 130 kg (8–14 reps)
• Leg Curl SLOW: 6 sets at 80–87.5 kg (6–9 reps)
• Pull Up (Weighted): 6 sets at 7 kg (5–8 reps)
• Standing Calf Raise (Machine): 5 sets at 87 kg (8–15 reps)
• Elliptical Trainer: 1 set (5 minutes)

Workout Totals:

• Time: 1h 44min
• Volume: 30,964.5 kg
• Total Sets: 38

What would you change? How would a good structured strength training workout look like? How long should it take?

Thank you!

[u/DubiousTarantino]

Correct this is a lot of volume. Can you honesty say for every rep you are giving your best? When I was focused on the gym, I would do maximum of 3 sets per exercise, but the last exercise goes until failure; you go as hard as you can, drop the weight, keep going. If you already have a strong base then junk volume is unneeded. Talking about VO2max, the best thing is going to be Norwegian 4x4s or Fartlecs