Does 'junk volume' in training actually exist?

Practically speaking, 'junk volume' exists when added sets do not contribute meaningfully to progress or potentially hinder recovery. While all volume might have a microscopic effect, beyond a certain point, the additive benefit diminishes or can become counterproductive.

Can supplements that enhance muscle 'pump' actually increase hypertrophy?

Theoretically, supplements affecting nitric oxide could contribute to hypertrophy through mechanisms like satellite cell proliferation or enhanced performance. However, robust long-term human studies are lacking, and the role of metabolite accumulation as a direct cause of hypertrophy is still debated.

Is it better to cut body fat before trying to build muscle and strength?

While very high body fat can negatively impact hormones like testosterone, getting excessively lean also reduces androgen production, hindering muscle growth. For most individuals, especially athletes, maintaining a sufficient body fat percentage is crucial for optimal hormone levels conducive to muscle gain. Extremely lean states are generally not ideal for maximizing hypertrophy.

Does eccentric training overload lead to significantly more muscle growth?

While eccentric training generally causes more hypertrophy than concentric training, there's no strong evidence that 'eccentric overload' (using supra-maximal loads eccentrically) provides additional hypertrophy gains beyond what's achieved with conventional training that includes eccentric phases. The effects on the protein Titan are still in early research stages and unlikely to be a major factor in measurable hypertrophy.

How long do refeeds or diet breaks need to be to impact metabolism and hormones?

A single day of refeeding is likely insufficient. Studies suggest a minimum of two to three consecutive days at maintenance or slightly above are needed for measurable benefits on hormones like leptin. Longer diet breaks (e.g., one week off per three weeks dieting) show more significant effects.

What's the optimal strategy for refeeds and diet breaks?

For general weight loss, a conservative approach is best. Aim for 2-3 days at maintenance, not a significant surplus. For more pronounced effects on metabolic adaptations, consider a pattern like three weeks of dieting followed by one week at maintenance. Avoid overly aggressive refeeds that undo fat loss progress.

How did Greg Knuckles build a following in the fitness industry?

Greg attributes his success to a combination of hard work, natural gifting for lifting, building an audience organically before needing to monetize, and significant luck. His wife, Lindsey, also plays a crucial role in the business's professional appearance and marketing.

Is emphasizing volume better for powerlifters during their off-season?

Yes, for beginner to intermediate powerlifters, focusing on building muscle mass through volume for the first several years is generally recommended. This long-term approach to hypertrophy can lead to greater strength potential compared to solely focusing on high intensity, especially during the off-season leading up to competitions.

Does muscle mass directly correlate with strength gains?

While neural adaptations are key initially, muscle mass becomes progressively important for long-term strength gains. Individuals with more muscle mass typically have higher strength ceilings. The ability to gain significant strength over years is often tied to building a larger muscular frame.

Key Moments

Q&A: CBD, Junk Volume, Eccentric Training, and Building a Following in Fitness (Episode 7)

Stronger By Science

Education4 min read86 min video

Jul 4, 2019|8,573 views|250|31

Stronger By Science Podcast

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Key Moments

TL;DR

Experts discuss CBD's efficacy, the importance of volume vs. intensity for strength, junk volume, eccentric training, and building a fitnessfollowing.

Key Insights

CBD shows promise for seizure disorders, but evidence for other uses is largely anecdotal; quality control is a significant concern.

In the short term, training intensity is the primary driver of strength gains, while volume becomes increasingly important for long-term progress and hypertrophy.

Junk volume is a practical concept, referring to training volume that yields diminishing or negative returns, though technically all volume causes some physiological change.

While metabolite accumulation may contribute to hypertrophy, its causative role is debated, with mechanical tension and motor unit recruitment being more established drivers.

High body fat percentages can negatively impact hormone profiles (lower testosterone, higher estrogen), but extreme leanness also hinders muscle-building hormones.

Eccentric overload training has not shown additional hypertrophy benefits over conventional eccentric training, despite its potential to increase muscle size.

Diet breaks of at least 2-3 consecutive days, or longer breaks like 1 week per 3 weeks of dieting, can positively impact metabolism and hormones during weight loss.

Building a successful fitness following involves a combination of hard work, strategic content creation, a strong grasp of the subject matter, and often, a degree of luck and supportive partnerships.

PERSPECTIVES ON CBD AND SUPPLEMENTATION

The discussion begins by addressing listener questions about CBD, with the hosts noting its FDA approval only for specific seizure disorders. While anecdotal evidence suggests benefits for other conditions like anxiety and pain, rigorous scientific backing remains limited. They emphasize the significant quality control issues within the CBD supplement market and the high cost of effective doses, making recommendations cautious. The ongoing research, with numerous trials underway, indicates a growing interest but also highlights the FDA's concern over its widespread use as an unproven supplement.

VOLUME VERSUS INTENSITY FOR STRENGTH GAINS

The podcast explores the debate between training volume and intensity for strength development. In the short term (weeks to months), higher intensity training directly correlates with greater strength gains. However, meta-analyses show that while increased volume also contributes to strength, the effect size is smaller. Theoretically, volume plays a crucial role in long-term strength by driving hypertrophy, which supports increased force production over time. This suggests that focusing solely on high intensity may limit long-term muscular development, which is essential for sustained progress.

THE REALITY OF 'JUNK VOLUME' AND HYPERTROPHY MECHANISMS

The hosts delve into the concept of 'junk volume,' defining it as training volume that yields diminishing or negative returns, impacting recovery. While technically all training causes some physiological response, junk volume refers to sets that are too easy or excessive, failing to provide a meaningful stimulus for growth. This connects to hypertrophy mechanisms, questioning whether metabolite accumulation, often associated with the 'pump,' is a primary driver. Research suggests mechanical tension and motor unit recruitment are more critical, and high-rep training doesn't necessarily cause more hypertrophy than moderate-rep training.

BODY FAT, HORMONES, AND THE ROLE OF ECCENTRIC TRAINING

The conversation addresses the influence of body fat percentage on muscle and strength gains. While very high body fat can negatively impact hormone profiles (lower testosterone, higher estrogen), becoming excessively lean also impairs hormonal function crucial for muscle growth. The hosts note that elite super-heavyweight powerlifters, despite high body fat, demonstrate significant muscle mass, challenging the notion that leanness is universally superior for gains. They also touch upon eccentric training, explaining that while eccentric overload theoretically offers benefits, studies have yet to show additional hypertrophy gains compared to conventional eccentric training.

DIET BREAKS AND METABOLIC CONSIDERATIONS

The podcast examines the efficacy of refeeds and diet breaks for individuals aiming for fat loss. It's established that a single day of increased intake is insufficient to significantly impact hormones like leptin, which regulate metabolism. A minimum of two to three consecutive days at maintenance or a slight surplus is generally recommended to elicit measurable benefits, such as glycogen replenishment and psychological relief. Longer diet breaks (e.g., one week off per three weeks dieting) show more pronounced effects, offering a strategic approach to mitigate metabolic adaptation over extended weight-loss phases.

BUILDING A FOLLOWING IN THE FITNESS INDUSTRY

Greg Nuckols shares his journey from history major to a prominent figure in the fitness industry, emphasizing a combination of hard work and strategic efforts. Key elements include recognizing one's natural aptitudes (like strength potential), building an audience organically before focusing on monetization to foster trust, and consistently producing high-value, unique content. He also highlights the significant role of luck, supportive partnerships (like with his wife in managing the business side), and leveraging early opportunities that provided visibility and credibility within the field.

Mentioned in This Episode

●Supplements

●Software & Apps

●Companies

●Organizations

●Books

●Studies Cited

●People Referenced

Refeed and Diet Break Guidelines

Practical takeaways from this episode

Do This

For significant metabolic and hormonal impact, aim for at least two to three consecutive days at maintenance or in a slight surplus.

Consider a longer diet break of one week at maintenance for every three weeks of dieting for more substantial, sustained effects.

When performing refeeds or diet breaks, avoid aggressive overfeeding that negates fat loss benefits.

For general weight loss, smaller, less impactful refeeds might suffice for glycogen replenishment and psychological breaks.

Avoid This

Do not expect significant physiological changes from a single day of refeeding.

Avoid the 'Hail Mary' approach of overeating by a large margin for a few days, hoping for a small metabolic increase; this is a net negative for fat loss.

Do not use diet break strategies that are excessively long (e.g., equal dieting and maintenance periods) unless you have a very extended timeline for weight loss goals.

Volume vs. Intensity for Strength Gains Over Time

Data extracted from this episode

Time Scale	Primary Driver	Secondary Driver	Key Considerations
Short-Term (Weeks to Months)	Intensity	Volume (small effect)	Higher intensity leads to faster strength gains. Volume's effect is present but smaller and potentially less cost-effective.
Long-Term (Years)	Volume	Intensity (supportive)	Volume becomes more critical for sustained strength gains by building muscle mass, which becomes the primary driver after neural adaptations plateau.

Common Questions

Current evidence suggests CBD has FDA approval for seizure conditions, but for other uses like recovery and anxiety, it remains largely anecdotal. While research is ongoing with many trials, quality control and cost are significant concerns, making strong recommendations difficult.

Topics

Training Volume Strength Training Health & Longevity Mindset & Self-Improvement Science & Mathematics Career Development Body Composition Diet Breaks Fitness & Exercise

Mentioned in this video

People

Rick Collins

Mentioned as someone discussed in a previous episode regarding CBD policy.

Bill Campbell

A researcher at USF who conducted a study on a two-day refeed protocol, finding it to be a minimum for measurable benefit.

Mike T Nelson

His presentation at a fitness summit is recalled, where he may have presented evidence for CBD as a prophylactic for concussions.

Ray Williams

Mentioned as an example of a super-heavyweight powerlifter with significant muscle mass despite potentially suboptimal body composition.

Chad Wesley Smith

Hired Greg for a position at Juggernaut Training Systems, significantly helping his career progression.

Lindsey Riggle

Greg's wife, who manages the design and marketing for Stronger By Science, contributing significantly to its professional appearance and business success.

Travis Mash

A strength coach and multiply powerlifter who trained Greg at 14, influencing his path into powerlifting.

Organizations

USF

The University of South Florida, where Bill Campbell conducts research.

FDA

The Food and Drug Administration is mentioned in the context of clarifying government positions on CBD oil as a supplement and their recent press release on CBD.

Forbes

A study by Forbes is cited regarding the differing lean mass to fat mass gain ratios when overfeeding lean versus overweight individuals.

Stronger by Science

The current company and website founded by Greg, which publishes content and offers products and services related to fitness.

Dow Jones News Fund

The fund that provided Lindsey with a prestigious journalism internship in California.

UNC

Mentioned as the institution where one of the speakers studied muscle quality in lean versus obese individuals.

Studies & Research

Willoughby's group

Their research using citrulline combined with glutathione for hypertrophy is mentioned, noting a lack of significant muscle growth findings despite theoretical benefits.

Matador study

A study that compared two weeks of dieting with two weeks of maintenance, showing impressive effects over time.

Supplements

CBD

Discussed as a topic with FDA approval for seizure conditions, but with limited clinical research for other uses. Concerns about quality control and cost are highlighted.

Companies

Juggernaut Training Systems

The company where Greg worked as Content Manager, which helped him gain visibility.

Books

The Art and Science of Lifting

Ebooks co-authored by Greg and Omar, which helped Greg monetize his website.

Concepts

String Theory

The intermediate name for Greg's website before it became Stronger By Science.