You’re Probably Doing Too Many Exercises (And Not Enough Work)
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Let’s be real: most lifters don’t need more variety — they need more intensity and intent.
Scrolling Instagram and stacking 12 different exercises into your session might look productive, but more often than not, it just means:
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Junk volume
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Wasted time
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Half-effort sets
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Zero real progress
If you’re not getting stronger, leaner, or growing — it’s probably not your plan.
It’s your execution.
⚙️ What Is Junk Volume?
Junk volume is any work that adds time and fatigue without results.
It looks like:
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Doing 5 different bicep movements in one session
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Adding “just one more” machine to every day
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Choosing light weights so you can do 20+ reps
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Stacking exercises with no real purpose or progression
More movements don’t equal more muscle.
More effort — on fewer, better-chosen lifts — does.
🔁 Training Should Be Repetitive (That’s the Point)
You don’t need a new plan every week. You need progressive overload on the basics.
The best programs repeat movements so you can:
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Improve form
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Add weight over time
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Build strength in key patterns
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Track your progress
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Actually get better
Squats. Rows. Presses. Hinge movements.
Done consistently, with intention, those will change your body way more than “quad finisher #37” from TikTok.
🧠 Why This Happens (Especially for Beginners)
Most people over-program because they think:
“If I’m doing more, I’ll get better results.”
It’s a trap.
Doing more usually just means:
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Spreading effort too thin
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Never pushing any set to failure
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Always moving, but never progressing
Hard sets of quality work > endless fluff.
✅ What to Focus On Instead
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3–5 key movements per session
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Push sets to near failure (especially last sets)
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Add weight, reps, or control week to week
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Keep accessories short, specific, and intentional
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Rest between hard sets — actually let yourself recover
Less noise = more signal.
More focus = more growth.
💬 Final Word
If your workouts are full of variety but your results are inconsistent — simplify.
Don’t just chase the burn. Chase progress.
Don’t just “do more.” Do more of what works.
The basics, done well, still win.
More intention. Fewer distractions. Better results.
Want a Custom Program That Actually Works — Without the Fluff?
Simple, effective, and built around movements that matter.
Work with me →