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If you’ve ever wondered if you’re making the most of your workouts, this podcast is for you. That’s because I’m chatting with Chris Barakat all about training quality versus quantity.

There’s been a lot of discussion in the fitness space over the past few years about the relationship between volume and muscle growth. The more volume you do, the better your results, many people claim.

Is that completely true, though? Are all sets and reps created equal? Or are there ways to maximize your results without adding more sets to your workout?

Those are questions Chris Barakat is answering in this podcast. We discuss . . .

  • The concept of volume quality and why more isn’t always better
  • Rep effectiveness versus “junk” volume
  • Specific signs your reps are high-quality
  • How to “feel” your chest during the bench press
  • And more . . .

If you’re not familiar with Chris, he’s a published scientist, educator, coach, and natural bodybuilder, and he’s a repeat guest on the podcast for good reason. His years of developing his book smarts along with his practical knowledge of gym know-how means he knows how to get results while also having something interesting to say, and I always learn something new in our chats.

So, if you want to learn what the latest research says about training volume and how you can evaluate and tweak your own training quality to get better results, listen to this podcast! 


0:00 – Try Recharge risk-free today! Go to and use coupon code MUSCLE to save 20% or get double reward points

5:34 – What research are you currently involved in?                                

10:42 – What did your peak week protocol look like?                           

13:18 – Volume quantity. Is more volume always better? What’s the state of the research?                            

20:34 – Rep quality versus junk volume                                

22:18 – What are the signs you’re recruiting your muscles well?                      

26:27 – Reducing junk volume                           

33:06 – Intentionality, psychology, and training intensity                         

38:44 – Paying attention to bar speed                             

44:12 – Other signs of good rep quality            

45:54 – How do you “feel” bench press in your chest                               

48:55 – What’s worked for you for quad growth?                               

53:45 – Have you experienced poor back squat performance when you don’t train it despite increased quad growth?                           

58:14 – Dumbbell bench press vs barbell bench press                               

1:00:44 – How do you evaluate whether you should increase volume or pay more attention to your volume quality?                               

1:03:59 – What sort of novel stimulus can you add?                               

1:04:56 – What exercises load your muscles in a stretched position?                                 

1:06:02 – Dumbbell pullover                               

1:13:57 – How will your growth volume be different from your muscle retention strategy during show prep?                               

1:15:18 – Where can people find your work?   

Mentioned on the Show:

Try Recharge risk-free today! Go to and use coupon code MUSCLE to save 20% or get double reward points

Chris Barakat’s Website

Chris Barakat’s Instagram

What did you think of this episode? Have anything else to share? Let me know in the comments below!