Garbage Volume: The Mistake That's Holding You Back (and How to Fix It)

🙄 How many days should I train!? How many sets should I do!? How long should I spend at the gym!?
 📹 Watch the full video on YouTube: “Stop Training Like It's 2012 (The Truth About Optimal Volume for Hypertrophy)”
In this post, I'll give you a summary, but don't miss the practical demos and visual examples!

muscle hypertrophy

📌 Introduction

Do you still believe that more is better and spend endless hours at the gym? Spoiler alert: doing six exercises per muscle and 25+ sets per week is junk volume . Today I'll tell you how much is just enough to grow without burning out.

🏋️♂️ My personal experience

In my early years at the gym, we trained double shifts and added up to 30 sets per muscle… The result: chronic fatigue and zero real progress. I learned, through trial and error, that less quality volume + good recovery = better gains.

  • Expectation 2012: “The more, the more volume, the more muscle.”
  • Reality 2025: 12–20 sets/week, key movements, and smart training.

🔬 Volume of work: science and practice

  1. Optimal volume:
    • 12–20 sets/week per muscle group.
    • Chest example: DAY 1 - Bench press (3), Flyes (3), Crossovers (3) = 9 sets. DAY 2 - Incline machine press (3), Peck Deck (3), Dips (2) = 8 sets. TOTAL 17 sets per week.
  2. Garbage volume:
    • More than 20 series/week.
    • Consequences: chronic fatigue, poor technique and stagnation.
  3. How to distribute:
    • 3 days: 4–6 sets/muscle per session.
    • 4 days: 3–5 sets/muscle.
    • 5–6 days: 2–3 sets/muscle + more group splits.

💪 Repetition ranges according to your goal

Beyond sets, the number of reps defines your goal. Here's the detailed guide:

Aim Repetition range % of 1RM
Maximum strength 1–3 reps ≥ 90%
Sub-maximal strength 4–6 reps 80–89%
Hypertrophy 6–12 reps 65–75%
Muscular endurance 15+ reps < 65%

🍽️ Proper nutrition

It's not enough to bury your face in the weights if you don't load up on quality fuel:

  • Protein: 1.6–2.2 g/kg of body weight.
  • Carbohydrates: +30–50 g before and after training.
  • Healthy fats: ≥0.8 g/kg for hormonal support.
  • Hydration: 2–3 L daily + 300 mL every 20 min of session.

😴 Rest and recovery

  • Sleep: 7–9 hours of quality sleep. Avoid screens and bright lights before bed.
  • Deload: Every 4–6 weeks reduce volume or load by 50% to “reset”.
  • Active recovery: Mobility, foam rolling and gentle walks on off days.

🗓️ Example of a 4-day week

 
Lunes – Empuje (pecho + hombros + tríceps): 16 series
 Martes – Piernas (cuádriceps + isquios + gemelos): 18 series
 Miércoles– OFF / recuperación activa
 Jueves – Tirón (espalda + bíceps): 14 series
 Viernes – Full‐body ligero: 12 series
 Sábado – OFF
 Domingo – OFF

📣 Summary and call to action

✔️ Less volume, more quality: 12–20 sets/week per muscle.
✔️ Eat well and rest better: protein, strategic carbs, and restful sleep.
✔️ Forget about “junk bulk” and train with purpose.

👉 Watch the video now! Slow-motion demonstrations, performance examples, and extra tips. “Stop training like it's 2012”

💬 Your turn

What's your experience with bulking up? Have you been training like me and not seeing results? Let me know in the comments or write to me on social media. Let's make this change together!

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