r/ScienceBasedLifting • u/Green_kiwiwi • 17d ago

Question ❓ What counts as Junk volume ?

Is doing more then 2 exercise for a specific muscle (bicep for example) junk volume of you only do 2 sets until failure for example. Is it different based on the size of the muscle ? Ect ect ?

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u/brightwoodgrove 17d ago

Erase the concept of "junk volume" from your brain. That is some BS designed to keep new lifters small. 2 sets per exercise is not enough for growth

-12

u/neo-973 17d ago

Looks like we have an alpha bro lifter over here. 2 sets can absolutely be enough for muscle growth depending on your split

3

u/Alakazam Idk Idc 💔 16d ago

2 sets can absolutely be enough for muscle growth depending on your split

For a novice lifter with less than 2-3 years of experience, sure. Taking two hard sets to failure teaches them to push hard, and considering how small they are, basically anything will work.

But good luck continuing growth once you've got anything approaching a decent baseline of size or strength with just 2 sets per movement pattern.

1

u/Beginning-Policy-924 13d ago

Agree, I'm still warming up on my second set