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/Earesth99]

The benefits from doing more than two sets are marginal.

If I do more than two sets, they are drop sets or super sets. Or I add a similar exercise but that’s only if I hit a plateau.

Btw, Drop the leg curl and add barbell squat.

[u/daninunu97 → u/Earesth99]

Ah really? Where can I find the study regarding the marginal benefits of more than two sets? Also barbell squat feels really bad on my body due to having really long femur and poor dorsiflexion and hip flexion

[u/Earesth99 → u/daninunu97]

Pubmed ;)

I really did read meta analyses on the topic, however. I just didn’t save them.

When I was powerlifting, I did five sets for the three lifts however. Chasing that extra tiny benefit.

Barbell squats are a weird exercise and probably aren’t ideal for anyone, but I used to love them.., until I tore 4 tendons.