Calculate your optimal training volume per muscle group based on your experience, goal and recovery capacity. From MEV to MRV.
Sets per muscle group per week
Start at MEV, increase volume each week by 1-2 sets until you approach MRV. Deload back to MEV. Repeat. This is called periodization and is the key to long-term growth.
MEV = Minimum Effective Volume (minimum for growth). MAV = Maximum Adaptive Volume (optimal). MRV = Maximum Recoverable Volume (maximum recoverable). More than MRV leads to overtraining.
Want a workout plan that exactly matches your optimal volume?
Message SteevMEV (Minimum Effective Volume) is the minimum number of sets per week needed to stimulate muscle growth. Train less, and you won't grow. MAV (Maximum Adaptive Volume) is the optimal range where most growth occurs. MRV (Maximum Recoverable Volume) is the maximum your body can handle - more sets lead to overtraining and regression.
These values are based on current sports science research, adjusted for experience and recovery capacity. They are guidelines - your body gives the best feedback. If recovery lags (poor sleep, declining strength, constant fatigue), lower your volume.