Term & Delineation

SFRRIR/RPE

Junk volume means sets/work with a poor stimulus-to-fatigue ratio. Typical triggers: volume above MAV or MRV, staying too far from failure in hypertrophy blocks (RIR > 3–4), low-SFR exercise choices, unstable technique/ROM, or abusing density (rests too short).

• Context: For hypertrophy, sets close to failure (RIR 1–2) at solid mechanical tension drive the best returns.
• Not the same as: pump or DOMS ≠ quality; the driver is sustained gains in load/reps at stable technique.

Recognition Markers

• Performance stalls despite adding sets; progression evaporates.
• Technique/ROM drift, target muscle loses tension; “just push load” dominates.
• SFR drops: plenty of local/systemic fatigue, little gain in reps/load.
• Poor density control: rests too short → quality decays across the microcycle.

Root Causes

• Volume error: training outside MEV–MAV–MRV.
• Stimulus distance: chronic RIR > 3–4 in hypertrophy blocks.
• Exercise choice: low SFR, unstable setups; weak target-muscle tension.
• Density: rests too short, tempo collapses; SRA window ignored.

Anti-Junk Checklist

• Raise SFR: chest-supported positions, cables/machines, stable ROM; remove noise.
• Steer RIR/RPE: hypertrophy mostly at RIR 1–2; technique work at RIR 2–3.
• Calibrate volume: start near MEV, build to MAV, avoid breaching MRV; time your deload.
• Top & back-off: 1 top set (RIR 1–2) + 1–3 back-off sets (−5–12% load) at identical technique.
• Keep density clean: respect rest times; shorten only sparingly.

Practice: 4-Week Anti-Junk Refit

Orientation, not a prescription. Account for individuality (exercises, joints, day-to-day readiness).

Common Mistakes

• “More is more” instead of better → volume climbs, quality drops.
• Just pushing load → technique/ROM break, target-muscle tension vanishes.
• No deloads → chronic fatigue hides stagnation.
• Using shorter rests as “progression” → density stress instead of tension progression.

Further Reading & Resources