PLANNING · VOLUME
Junk Volume Detector
Paste a multi-week training log and identify sets that don't drive strength or hypertrophy.
Result
Effective vs Junk Sets
Total weekly sets split by overload signal vs no-progress / sub-MRV junk.
Per-exercise breakdown
| Exercise | Total sets | Effective | Junk % |
|---|---|---|---|
| squat | 18 | 18 | 0% |
| bench | 9 | 9 | 0% |
How to use it
- Open Junk Volume Detector and enter your current baseline accurately.
- Adjust one variable at a time so changes are easy to interpret.
- Review the headline output first, then inspect supporting metrics.
- Run at least one conservative and one aggressive scenario.
- Use outputs to set your next training or nutrition action for the week.
- Save or share this setup if you want to revisit it later, then check one easier and one harder version before you change your plan.
Questions people usually ask
What is Junk Volume Detector best used for?
Junk Volume Detector helps you junk volume detector: paste a multi-week csv training log and identify sets that don't drive strength or hypertrophy. so you can turn estimates into practical next steps.
How do I avoid misleading results?
Use realistic baseline inputs, run multiple scenarios, and update assumptions as your training, recovery, or nutrition changes.
Is this medical advice?
No. Outputs are general planning estimates and do not replace professional medical guidance.
Is this free and private?
Yes. Tools run client-side in your browser with no signup.
Formula
See the math
The underlying formula with variables defined, derivation shown, and a worked example with units.
Related Resources
Learn the decision before you act
Every link here is tied directly to Junk Volume Detector. Use the explanation, formula, examples, and benchmarks to pressure-test the calculator output from first principles.
How To Use
4 STEPSHow to Use Junk Volume Detector
Step-by-step guide for the Junk Volume Detector: inputs, interpretation, and reproducibility tips.
ReadFormula
5 VARIABLESHybrid Training Planner Formula
Hybrid weekly plan: 2-3 strength + 3-4 endurance + 1-2 mobility. Schoenfeld/Roberts 2023 framework. AM cardio + PM strength, ≥6h separation, polarized intensity.
ReadFormula
4 VARIABLESConcurrent Training Interference Formula
Concurrent training interference dose-response: >3 cardio sessions/week reduces hypertrophy ~10-15%. Wilson 2012 + Schumann 2022 meta.
ReadFormula
4 VARIABLESHRV Deload Trigger Formula
HRV deload trigger: morning rMSSD below rolling 7-day baseline by 1.5+ SD for 3 days = deload signal. Plews & Laursen 2017. Use weekly average not daily.
ReadFormula
5 VARIABLESJunk Volume Threshold Formula
Junk volume: sets above MAV produce diminishing returns. Schoenfeld 2017 meta-analysis: ≥10 sets/muscle/week, plateau by ~20 sets. Above MRV is regression.
ReadRelated deep dive
All articles →Read further
Long-form context behind the calculator output.
- Pillar·12 min
Junk Volume in Hypertrophy
Junk volume in hypertrophy: how to read your training log for the sets that aren't producing growth, scoped to the 10-20 sets/week meta-window.
Read - Article·7 min
Junk Volume Detector: A 3-Week Stalling Squat Log
Junk volume read of a 3-week squat log progressing from 100 to 103 kg: 0% junk sets, all 9 sets effective. Volume load delta drops from 2.5% to 0.5%.
Read - Article·9 min
Schoenfeld Volume Meta-Analyses and the Junk-Set Question
Schoenfeld 2017 dose-response meta and 2019 high-volume trial: what each showed, where junk sets begin, and the diminishing-returns slope for trained men.
Read
Continue With Related Tools
Estimate required calorie deficit and timeline pacing for a bodyweight change target.
Open →Plan a realistic body-recomp timeline with body-fat targets, training frequency, calorie pacing, and protein guidance.
Open →TDEE calculator: estimate your total daily energy expenditure using the Mifflin-St Jeor equation and activity multipliers.
Open →Macro calculator: convert your calorie target into daily protein, carbs, and fat grams based on your goal and split preference.
Open →