Fusion Hack: Jump Volume? with Allyson Spungin & Drew Brannon

Welcome back to another empowering episode of Fit Body Lifestyle, where we lace up, dig in, and lead with purpose—mind, body, and soul. This week, we were joined by our powerhouse duo: Allyson Spungin, Director of Training, Programming, and Education at FitBody Fusion, and coaching guru Drew Brannon. Alongside our ever-authentic hosts, Jami and Greg, we tackled a topic that creates a lot of noise (and confusion) in the fitness world: training volume and what it actually means for your gains and goals.

Whether you’re a competitor, coach, or someone striving to train smarter—not just harder—this episode broke down the myths, mindset, and method behind how much is “too much” when it comes to volume, and what “junk volume” really means.

5 Key Takeaways from the Episode

1. Not All Volume Is Created Equal
   Allyson emphasized that volume is relative—what looks like “too much” for one athlete might be essential for another. Junk volume often comes from misreading warm-ups, feeder sets, or misunderstanding the purpose of each set. The key? Read the program details before panicking over volume.

2. Progressive Overload Is a Measured Process
   Drew walked us through how true progress isn’t about chasing heavier weights every week. Instead, it’s about maintaining control within your rep range (e.g., 8–10) and only increasing load when you hit consistency—like getting 10, 10, and 10 reps for three straight sets. That's when you earn the right to level up.

3. Warm-ups, Feeders & Back-off Sets Have Different Purposes
   Not every set is a working set. Warm-ups prep your body. Feeders “taste” the heavier weight. Back-off sets help recover volume if you underperform on your main lifts. But none of these count toward your core training volume. Understanding this structure saves energy for where it matters most.

4. Biofeedback is Your Best Training Partner
   Every day is different. Greg and Drew both reinforced the importance of tuning into your biofeedback—energy, soreness, focus—and adjusting accordingly. Today’s “100%” may not look like last week’s. That’s okay. What matters is being present and intentional with your effort.

5. Less Can Be More—With Purpose
   Quality over quantity wins every time. Whether it’s 2–3 working sets for your meat-and-potatoes lifts or higher-rep accessories (your veggies 🍠🥦), the FitBody method is about effective volume, not excessive volume. More sets don’t mean more results—better sets do.

connect with us