Volume Training: MEV, MAV, MRV Explained
The complete guide to training volume. Learn how many sets you need per muscle group, when to add volume, and how to avoid overtraining.
"How many sets should I do?" It's one of the most common questions in fitness—and one of the most important. Do too little and you won't grow. Do too much and you'll overtrain. The answer lies in understanding volume landmarks.
In this guide, we'll break down the science of training volume, explain MEV, MAV, and MRV, and give you concrete numbers for each muscle group. Plus, we'll show how AI can track and optimize your volume automatically.
What is Training Volume?
Training volume is the total amount of work you do. It's typically measured in two ways:
Set Volume (Most Common)
Number of hard sets per muscle group per week
Example: 16 sets of chest per week
Load Volume
Total weight moved (sets × reps × weight)
Example: 3×10×100kg = 3,000kg volume
For hypertrophy purposes, set volume (counting hard sets) is the more practical metric. Research consistently shows that the number of challenging sets per muscle is the primary driver of muscle growth.
What counts as a "hard set"? A set taken within 0-3 reps of failure (RIR 0-3). Warm-up sets and sets stopped far from failure don't count toward your volume because they don't provide sufficient stimulus.
Why Volume Matters for Muscle Growth
Research has established a clear dose-response relationship between volume and hypertrophy: up to a point, more volume = more growth. This is because:
- More mechanical tension: More sets = more time under meaningful load
- More metabolic stress: Accumulated fatigue drives growth signaling
- More muscle protein synthesis: Each hard set triggers MPS for ~24-48 hours
- More motor unit recruitment: Repeated efforts recruit more muscle fibers
But here's the catch: this relationship has diminishing returns and eventually reverses. Do too much and you exceed your recovery capacity, leading to overtraining and regression.
The Volume-Growth Curve
MEV, MAV, MRV: The Volume Landmarks
Dr. Mike Israetel popularized these volume landmarks to help lifters understand their training sweet spot:
MEV — Minimum Effective Volume
The minimum number of sets per week needed to make gains. Below this, you're doing maintenance at best.
- • Typically 6-12 sets per muscle per week
- • Good for deload weeks or when adding new muscles
- • Beginners can grow at MEV
MAV — Maximum Adaptive Volume
The optimal range where you get the best gains relative to effort. This is your target zone.
- • Typically 12-20 sets per muscle per week
- • Best results for intermediate/advanced lifters
- • Where you should spend most of your training
MRV — Maximum Recoverable Volume
The absolute ceiling—the most you can do while still recovering. Exceed this and you start overtraining.
- • Typically 20-25+ sets per muscle per week
- • Only approach at end of training blocks
- • Requires deload after reaching MRV
The Key Insight
Start at MEV, progress toward MAV, never exceed MRV. This gives you:
- Room to add volume as you adapt (progressive overload)
- A clear signal when to deload (approaching MRV)
- Sustainable long-term progress without burnout
Volume Landmarks by Muscle Group
Here are research-backed volume landmarks for each major muscle group. Remember: these are starting points—your individual landmarks may differ.
| Muscle Group | MEV | MAV | MRV |
|---|---|---|---|
| Chest | 10 | 14-18 | 22 |
| Back (Width) | 10 | 14-20 | 25 |
| Back (Thickness) | 10 | 14-20 | 25 |
| Shoulders (Side) | 8 | 12-20 | 24 |
| Shoulders (Rear) | 6 | 10-16 | 20 |
| Biceps | 6 | 10-14 | 20 |
| Triceps | 6 | 10-14 | 18 |
| Quads | 8 | 12-16 | 20 |
| Hamstrings | 6 | 10-12 | 16 |
| Glutes | 4 | 8-12 | 16 |
| Calves | 8 | 12-16 | 20 |
Counting overlapping work: Compound exercises train multiple muscles. A bench press counts for chest, front delts, AND triceps. Don't double-count: if you do 12 sets of pressing movements, that's ~12 sets for chest, ~8 for front delts (indirect), and ~6 for triceps (indirect).
Individual Factors Affecting Your Volume Needs
The landmarks above are averages. Your personal MEV/MAV/MRV depends on:
Training Age
- • Beginners: Lower volume works (closer to MEV)
- • Intermediate: Need more volume (middle of MAV)
- • Advanced: May need high volume (upper MAV)
Recovery Capacity
- • Sleep quality (7-9 hours ideal)
- • Nutrition (especially protein intake)
- • Life stress (reduces recovery)
- • Age (recovery slows with age)
Genetics
- • Some people are "volume responders"
- • Others do better with intensity
- • Muscle fiber type distribution varies
Exercise Selection
- • Heavy compounds = more systemic fatigue
- • Machines = less fatigue per set
- • High S:F exercises allow more volume
How to Find Your Landmarks
- Start conservative — Begin at MEV or slightly above
- Track performance — Are you getting stronger? More reps? Better pumps?
- Add volume gradually — 1-2 sets per muscle per week
- Watch for overtraining signs — Persistent fatigue, strength loss, poor sleep
- Note your ceiling — When performance drops, you've found your MRV
Progressive Volume Overload
Progressive overload doesn't just mean adding weight—it can also mean adding volume. Here's how to progressively increase volume across a training block:
6-Week Volume Progression Example (Chest)
| Week | Sets | Zone | Notes |
|---|---|---|---|
| 1 | 10 | MEV | Starting point, technique focus |
| 2 | 12 | Low MAV | +2 sets |
| 3 | 14 | MAV | +2 sets, optimal zone |
| 4 | 16 | MAV | +2 sets |
| 5 | 18 | High MAV | +2 sets, approaching limit |
| 6 | 20 | Near MRV | Peak week, then deload |
| 7 | 10 | Deload | 50% volume reduction |
This approach ensures continuous adaptation without burnout. You're never stuck at the same volume, and the planned deload prevents accumulated fatigue from becoming overtraining.
Deload Strategy
A deload is a planned reduction in training stress to allow recovery. When using volume progression, deloads are essential:
When to Deload
- • Every 4-6 weeks of hard training
- • After reaching peak volume (near MRV)
- • Before starting a new training block
- • Strength declining for 2+ sessions
- • Persistent fatigue despite good sleep
- • Motivation and mood dropping
- • Nagging joint pain or tightness
How to Deload
There are two main approaches:
- Volume reduction (recommended): Cut sets by 50% while maintaining weight. This preserves strength while reducing fatigue.
- Intensity reduction: Keep sets the same but reduce weight by 40-50%. Less common but useful for joint recovery.
Automatic Deload Detection
Arvo tracks your fatigue accumulation across training cycles. When your performance metrics indicate you're approaching MRV, the AI automatically suggests a deload and adjusts your next week's programming.
- ✓Fatigue accumulation tracking
- ✓Performance trend analysis
- ✓Automatic deload week generation
- ✓Volume reset to MEV post-deload
Common Volume Mistakes
1. Starting Too High
Jumping straight to 20 sets per muscle leaves you nowhere to progress. Start at MEV and build up—you can always add volume, but you can't un-do accumulated fatigue.
2. Not Counting Indirect Work
Your triceps get hammered during pressing. Your biceps work during rows. Not counting this indirect volume leads to unintentional overtraining of smaller muscles.
3. Treating All Sets Equal
A set of heavy deadlifts creates more systemic fatigue than a set of leg curls. "20 sets of legs" means very different things depending on exercise selection.
4. Ignoring Recovery Factors
High stress, poor sleep, or undereating? Your MRV just dropped. Volume tolerance isn't static—it changes based on your life circumstances.
5. Never Deloading
Pushing through fatigue indefinitely doesn't show dedication—it shows poor programming. Strategic deloads allow for better long-term progress.
How AI Tracks and Optimizes Volume
Tracking volume manually is tedious and error-prone. You need to count sets per muscle, account for indirect work, track weekly totals, and remember to progress and deload. This is exactly what AI excels at.
What Arvo Tracks Automatically
Per-Muscle Volume Tracking
Every set is attributed to the correct muscle group(s). Compound movements are automatically split: bench press counts for chest, front delts, and triceps with appropriate ratios.
MEV/MAV/MRV Visualization
See exactly where you stand for each muscle group. Color-coded indicators show when you're in MEV (yellow), MAV (green), or approaching MRV (red).
Progressive Volume Planning
The AI plans volume increases across your mesocycle. It adds sets strategically to lagging muscles while keeping well-developed muscles at maintenance.
Methodology-Specific Landmarks
Different training methodologies use different volume recommendations. Kuba Method uses specific MEV/MAV/MRV values that Arvo follows automatically.
Volume Dashboard
Arvo's volume dashboard shows your weekly sets per muscle group against MEV/MAV/MRV landmarks. At a glance, see which muscles need more work and which are approaching their limit.
- ✓Real-time volume tracking per muscle
- ✓Visual radar chart of volume distribution
- ✓Week-over-week volume progression
- ✓Automatic deload triggers at MRV
- ✓Methodology-specific volume targets
Frequently Asked Questions
Frequently Asked Questions
What is MEV, MAV, and MRV?
MEV (Minimum Effective Volume) is the minimum sets per week needed to grow. MAV (Maximum Adaptive Volume) is the optimal range for best gains. MRV (Maximum Recoverable Volume) is the maximum you can do while still recovering. Training between MEV and MAV produces best results.
How many sets per muscle group per week?
For most muscle groups, 10-20 sets per week is optimal (within MAV). Beginners can grow with 10-12 sets, intermediates need 12-18, and advanced lifters may need 18-20+. Individual recovery capacity varies significantly.
What happens if I exceed MRV?
Exceeding MRV leads to overtraining: decreased performance, increased injury risk, poor recovery, sleep issues, and potential muscle loss. If you're constantly sore, losing strength, or feeling exhausted, you've likely exceeded your MRV.
Should I train at MEV or MAV?
Start at or slightly above MEV, then progressively increase volume toward MAV over a training cycle. This allows you to drive adaptation while leaving room for progression.
Do all muscles need the same volume?
No. Different muscles have different volume tolerances. Back and shoulders typically handle more volume (20+ sets) while biceps and triceps need less (10-14 sets). Also, some people recover faster and can handle more volume overall.
Conclusion
Training volume is one of the most important—and most misunderstood—variables in your program. Too little and you won't grow. Too much and you'll overtrain. The key is finding your personal sweet spot.
Remember these principles:
- MEV = minimum to grow (start here)
- MAV = optimal range (spend most time here)
- MRV = ceiling (approach, then deload)
- Progress volume gradually across training blocks
- Deload proactively, not reactively
- Track everything—you can't optimize what you don't measure
Stop Guessing Your Volume
Let Arvo track your volume per muscle group automatically. See exactly where you stand against MEV/MAV/MRV and get intelligent progression suggestions.
Start Tracking Volume Intelligently