Weekly Net Stimulus Calculator
Calculate your weekly net training stimulus to optimize muscle hypertrophy. Based on dose-response research and maintenance volume studies.
Ready to Calculate
Fill out the form on the left and click "Calculate" to see your weekly net stimulus results and detailed breakdown.
Weekly Net Stimulus Guide
Weekly Net Stimulus calculates your muscle growth potential by comparing the hypertrophy stimulus from training against muscle atrophy during rest periods. Positive values indicate growth potential.
How It Works
Workout Stimulus: Each set generates hypertrophy stimulus (based on research data). More sets = more stimulus, but with diminishing returns.
Atrophy Effect: Muscles lose stimulus during recovery periods. Longer gaps between workouts = more atrophy.
Net Result: Total weekly stimulus minus atrophy effect. Higher frequency typically beats lower frequency for the same weekly volume.
Key Takeaways
• Train each muscle 2-3x per week for optimal results
• Schoenfeld dataset provides conservative, reliable estimates
• 36-48 hour stimulus duration is most research-supported
• Split high weekly volumes across more frequent sessions
Based on research by Chris Beardsley. Visit his Patreon for detailed methodology and latest research.