Weekly Net Stimulus Calculator

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:

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 (1-5 sets 1x/week):

i How long stimulus period lasts before atrophy begins.

Research shows it likely lasts 36-48 hours. Stimulus duration (12-72 hours):

Weekly net stimulus:

Created by @youssef.elezzi based on Chris Beardsley's Weekly Net Stimulus model