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
Effective vs junk sets
All logged sets, split into effective and flagged.
By exercise
| 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% |
Related calculators
- Planning Calorie Deficit Calculator
Estimate required daily calorie deficit for a target timeline and bodyweight change.
- Planning Body Recomposition Planner
Plan body-fat reduction pace, deficit targets, and protein needs around a timeline.
- Nutrition TDEE Calculator
Estimate your daily energy expenditure with Mifflin-St Jeor + activity factors.
- Nutrition Macro Calculator
Convert calorie targets into protein, carbs, and fat grams for your goal.
Articles
- 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? 10-20 Per Muscle
How many sets per week for hypertrophy: 10-20 hard sets per muscle. Pelland 2026 (67 studies) shows growth keeps rising past that, with diminishing returns.
- 7 min read 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%.
Use it from an agent or code
Any agent can run this calculator by URL: put the inputs in the query string and get JSON back, with the inputs that used defaults and a line to cite (add format=md for markdown). MCP clients reach it through https://aifithub.io/mcp.
In code, import the same module; it runs where you import it, with no request or key.
import { compute } from "https://aifithub.io/engines/junk-volume-detector.js";Input and output contract, TypeScript types and the guide for agents.