MEV MAV MRV Calculator
Free Training Volume Landmarks Tracker
Enter your weekly sets per muscle group to see if you're training in the optimal volume range for muscle growth. Based on volume landmarks from Renaissance Periodization research.
Select Muscle Groups to Track
Enter Weekly Sets per Muscle Group
Understanding Volume Landmarks
The minimum sets needed to make progress. Below this, you likely won't grow.
The optimal range for muscle growth. Train here for best results.
High volume that may compromise recovery. Use sparingly.
The absolute maximum. Beyond this leads to overtraining.
Frequently Asked Questions
What is MEV, MAV, and MRV?
MEV (Minimum Effective Volume) is the minimum sets per week needed for muscle growth. 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 the 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 based on training age, sleep, nutrition, and stress levels.
What happens if I train above MRV?
Training above MRV leads to overtraining symptoms: decreased performance, increased injury risk, poor recovery, sleep issues, and potential muscle loss. If you experience constant soreness, strength regression, or exhaustion, you may have exceeded your MRV.
How do I count sets for training volume?
Count only working sets (sets taken close to failure, typically RIR 0-3). Warm-up sets don't count. For compound exercises like bench press, count the sets toward the primary muscle (chest) and optionally toward secondary muscles (triceps, front delts) at reduced value.
Should I start at MEV or MAV?
Start at or slightly above MEV, then progressively increase volume toward MAV over a training cycle (mesocycle). This allows you to drive adaptation while leaving room for progression. Never start at MRV - you have nowhere to go but down.
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