Is It Junk Volume or Just Not Enough?

"Am I hindering my progress by adding some extra sets now and then?" I believe it depends on how you feel. My routine is push on day 1, pull on day 2, and legs on day 3. 1) If I feel good and have recovered well, I’ll do 2 full rotations, then take a rest day and repeat. 2) If I'm not feeling my best, I’ll take a rest day between the first and second rotations. 3) If I feel really off and know I need a break, I’ll lift every other day. Usually, I follow option #1 twice a month (2 weeks), option #2 once a month, and option #3 during the last week to allow for recovery. That said, my sleep is terrible. I just restarted using my CPAP machine, hoping to adapt to it again for better nighttime rest.

I'm a fan of volume, and I don’t think adding a few extra sets occasionally is detrimental. If you’re recovering well, it should be fine.

I genuinely think that's where most of my energy boost is coming from. I've increased my sleep from an average of 5-6 hours a night to about 8 hours a night over the last couple of months.

If you’re getting plenty of quality sleep and good nutrition, then increase your volume. Some studies suggest that a certain number of sets per week leads to diminishing returns, but those studies didn't involve individuals on AAS, GH, or peptides. If you feel good with higher volume, go for it. Your body will signal when it needs a break.

If you're not pushing to failure and doing multiple exercises, I’d classify that as junk volume. You see it all the time in gyms. Personally, I've seen good results with fewer lifts but maximum effort. Just my take.

I know you train in jiu-jitsu too, and that adds a significant amount of stress on your joints, tendons, and ligaments. My routine is quite similar to yours, with jiu-jitsu 5 to 6 days a week. My right shoulder and both elbows are bothering me. Your routine looks solid, but you might need an additional 750 calories and more protein on days you train twice.

I do something similar. If I’m feeling good for a while, I’ll proactively deload before my body forces me to.

I'm trying to strike a balance that promotes growth because my current training isn't sufficient. I want to move up to the next weight class.

I had trouble sleeping until I started taking 100mg of melatonin before bed. Now I sleep soundly even while on tren.

You'll recognize when you've crossed the line. Overtraining is unmistakable and will hit you hard. Ideally, you want to push yourself as close as possible without going overboard. But remember, everyone is unique. While I wouldn’t wish that experience on anyone, I do suggest testing your limits to find your threshold. I used to train daily with 20-25 sets per session, all to failure. My routine was push-legs-pull-legs-arms-legs, with no days off for months. Eventually, everything just crashed. I couldn't sleep, had constant headaches, and felt weaker. It was a major CNS burnout along with several minor injuries. I took a two-week deload, cutting my reps and weights in half, and felt great after. Now, I incorporate a cardio-only day each week, and my volume is around 15-20 sets per session. That last growth phase led to a 10lb stage weight gain, so I'm hoping this smarter approach will yield even better results this offseason.

Any side effects from that high dose? I take 50mg of quick-release and fall asleep in about 20 minutes, but I wake up two hours later. My brain just won't switch off.

I've always believed in doing as much volume as you can recover from. I don’t mix up movements too much for each body part; over time, I've found my go-to exercises and hit them with 3-4 sets to failure. My routine for the last three years has been Sunday/Monday/Wednesday/Friday, focusing on pull/push/legs/full upper, with deadlifts on pull day, so legs still get some attention. Frequency and volume are really personal. I tried a PPLPPL split before, but my modified bro split works better for me. To answer your question, find a split you enjoy and see good results from, then try increasing the volume. Also, some body parts can handle a lot more work than others. To me, junk volume is any sets that aren't taken to or near failure. Even when I'm running on empty at the end, I aim for a 9-10 RIR. Lastly, just a general note, most people won't overtrain or overly stress their CNS; a lot of lifters don’t push as hard as they think they do. If it happens, you'll definitely know.

Sometimes I feel a bit groggy in the mornings, and the vivid dreams can get intense, especially with the occasional tren night terror. If I woke up two hours after falling asleep, I'd take more melatonin when I wake up. At one point, I was so exhausted at bedtime that I’d fall asleep naturally and then set my alarm for 2 am. Then I’d take my supplements and melatonin and fall back asleep. Maybe that could help you too.

I'm all about strip sets to failure. It seems like you're on the right path; the mirror is the best indicator of what's effective. Keep pushing yourself.

I’m no expert, but you’ve hit the nail on the head. Rest is essential, and overtraining won’t yield benefits; finding that balance is tricky. I just woke up from a 4-hour nap after hitting the gym for 1-2 hours. I feel like I could do more volume to target my chest again before bed and get another meal in, aiming for a total of four meals today. I had 4 eggs and 7 oz of ground turkey for breakfast and lunch, and just had my third meal—keto wheat tortillas with 6 oz of ground turkey, 3 slices of cheese, tomatoes, and onions. This is pre-workout, and I plan to hit the gym in about 2 hours. Back to volume, I’ll just adjust the weights and take my time with the exercises. I’m young and still figuring things out. By the way, I made a quesadilla!

How's it going? Have you increased your intake while still focusing on clean calories? What adjustments have you made, and are they helping you gain weight?