Planning

Junk Volume Detector

Paste a multi-week training log to flag sets that add fatigue without an overload signal: light sets and excess volume on stalled lifts.

Result

Junk volume

11.7%

Total sets

Effective

Junk sets

All logged sets, split into effective and flagged.

Sets across the log

Effective sets

Junk sets

Exercise	Sets	Effective	Junk
squat	17	17	0%
benchVolume above MRV without overload progression	45	42	6.7%
curlSets below 60% of week's top weight; Stalled progression — consider deload or exercise rotation	15	9	40%

Education, not medical advice. The result comes only from the published formula and your inputs. How we check our formulas.

Formula Junk 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.
Formula Hybrid 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.
Formula Concurrent Training Interference Formula
Computes the hypertrophy penalty from concurrent cardio plus strength training: cardio above 3 sessions per week cuts muscle gain roughly 10-15%.

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Formula HRV 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.

11 min read Training to Failure vs Reps in Reserve: What Works
Training to failure vs reps in reserve, reviewed: Robinson 2024 recasts the binary debate as a continuous proximity curve where size and strength diverge.
9 min read How Many Sets Per Week for Hypertrophy? Dose-Response 2026
How many sets per week build muscle? The 2026 Pelland meta-regression maps the hypertrophy dose-response curve and turns it into weekly set targets.
12 min read 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.

The same calculation as a JavaScript module you can import. It runs where you import it, with no request, key or rate limit.

import { compute } from "https://aifithub.io/engines/junk-volume-detector.js";