WNS Calculator

Training parameters

i The reference dataset for the volume-stimulus relationship.

Schoenfeld: Shows pronouncedly diminishing returns. (6 sets = 2x stimulus of 1 set)
Pelland: Shows subtly diminishing returns. (6 sets = 4x stimulus of 1 set)
Dataset

i Number of sets per week (1x frequency) to maintain a muscle.

This study finds maintenance is at 3 sets.
This study finds maintenance is at 4 sets. Maintenance volume

i How long stimulus period lasts before atrophy begins.

Research shows it likely lasts 36-48 hours. Stimulus duration

Program A

i Specifies the format used for training frequency.
x times per week: traditional workout routines.
every x days/hours: evenly spaced workouts. Frequency Unit

i How often a muscle is trained (3x per week, every 48 hours, etc.)
Choose the appropriate frequency unit. Frequency

i Number of effective sets per workout per muscle.
If set number varies by sessions, enter the average (2 one day, 3 another = 2.5)

See volume recovery data here.
Calculate effective sets here. Sets per workout

Weekly net stimulus:

Program B

i Specifies the format used for training frequency.
x times per week: traditional workout routines.
every x days/hours: evenly spaced workouts. Frequency Unit

i How often a muscle is trained (3x per week, every 48 hours, etc.)
Choose the appropriate frequency unit. Frequency

Weekly net stimulus:

Training parameters Compare Programs

Program A

Program B

Training parameters