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
Which exercises train each muscle?
Chest: Bench Press, Push-ups, Dips, Fly, Cable Crossover
Back: Pull-ups, Rows, Lat Pulldown, Deadlift
Shoulders (Side/Rear): Lateral Raise, Face Pull, Rear Delt Fly
Front Delts: Overhead Press, Front Raise, Bench Press
Biceps: Curls (all types), Chin-ups, Rows
Triceps: Pushdown, Skull Crusher, Close-grip Bench, Dips
Quadriceps: Squat, Leg Press, Lunges, Leg Extension
Hamstrings: RDL, Leg Curl, Good Morning
Glutes: Hip Thrust, Squat, RDL, Lunges
Calves: Calf Raise (standing/seated)
Abs: Crunch, Plank, Leg Raise, Cable Crunch
Traps: Shrugs, Deadlift, Farmer Walk
Quick reference for counting your sets
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.
Related Tools
Want AI to manage your volume automatically?
Arvo tracks your MEV/MAV/MRV per muscle group and triggers deloads when you need them.
- MEV/MAV/MRV tracking
- Automatic deload detection
- Per-muscle volume analytics
Want to Learn More?
Dive deeper into training volume science with our comprehensive guides.
Is Your Volume Optimal?
5 quick questions about your training
Answer 5 questions about your weekly training volume to find out if you're undertraining, overtraining, or in the optimal range for each muscle group.
What you'll learn:
- • Which muscles need more volume
- • Which muscles may be overtrained
- • Personalized recommendations
What is Training Volume?
Training volume refers to the total amount of work performed in your training, typically measured as the number of hard sets per muscle group per week. Volume is one of the primary drivers of muscle hypertrophy — the more you train (within recoverable limits), the more you grow.
However, volume isn't "more is always better." There's a sweet spot between doing too little (no growth stimulus) and doing too much (exceeding recovery capacity). This is where volume landmarks come in.
Understanding MEV, MAV, and MRV
MEV (Minimum Effective Volume)
The lowest volume that still produces measurable muscle growth. Training at MEV is useful during deload weeks, maintenance phases, or when focusing volume on other muscle groups. For most muscles, MEV is around 6-10 sets per week.
MAV (Maximum Adaptive Volume)
The volume range where you get the best results relative to effort. Training within MAV provides optimal stimulus without excessive fatigue. For most muscles, MAV falls between 12-20 sets per week, though individual variation is significant.
MRV (Maximum Recoverable Volume)
The highest volume you can perform while still recovering between sessions. Exceeding MRV leads to overtraining, regression, and injury risk. MRV varies widely by individual, training history, sleep, nutrition, and stress levels.
Volume Landmarks by Muscle Group
These are starting points based on research and coaching experience. Individual responses vary significantly — some lifters thrive on higher volumes, while others grow best with less.
| Muscle Group | MEV | MAV | MRV |
|---|---|---|---|
| Chest | 8 | 12-20 | 22+ |
| Back (Width) | 8 | 12-20 | 25+ |
| Back (Thickness) | 6 | 10-16 | 20+ |
| Shoulders (Side/Rear) | 6 | 12-20 | 25+ |
| Shoulders (Front) | 0 | 0-6 | 12 |
| Biceps | 6 | 10-16 | 20+ |
| Triceps | 4 | 8-14 | 18+ |
| Quadriceps | 6 | 10-18 | 20+ |
| Hamstrings | 4 | 8-14 | 16+ |
| Glutes | 4 | 8-16 | 20+ |
| Calves | 6 | 10-16 | 20+ |
Front delts typically receive enough stimulus from pressing movements and rarely need direct work.
How to Use Volume Landmarks
Volume landmarks aren't fixed numbers — they're a framework for structuring your training progression:
- Start at or slightly above MEV: Begin a training block with moderate volume. This leaves room for progression and ensures you're not starting in an already-fatigued state.
- Progress toward MAV: Add 1-2 sets per muscle group each week (or every 2 weeks for intermediate/advanced lifters). This progressive overload through volume drives continued adaptation.
- Recognize MRV warning signs: Watch for performance decreases, excessive soreness lasting 3+ days, poor sleep, low motivation, or joint pain. These signal you're approaching or exceeding MRV.
- Deload before hitting MRV: After 4-6 weeks of progression, reduce volume back to MEV for a week. This allows full recovery and sensitizes muscles to future volume increases.
How to Count Sets for Volume
Not all sets contribute equally to your volume count. Here's how to count correctly:
- Count working sets only: Working sets are those taken close to failure (RIR 0-3). Warm-up sets and easy back-off sets don't count toward volume.
- Compound exercises count for primary muscle: Bench press counts toward chest volume. You can optionally count partial credit toward triceps and front delts, but avoid double-counting.
- Consider exercise difficulty: A set of heavy barbell squats generates more fatigue than a set of leg extensions. Account for this when planning total volume.
- Track per muscle group, not per exercise: Your chest volume includes bench press, incline press, flyes, and any other chest-focused movements combined.
Signs You're Training Too Much or Too Little
Signs of Excessive Volume (Over MRV)
- •Strength regression over 2+ consecutive weeks
- •Soreness lasting more than 3-4 days
- •Poor sleep quality or difficulty sleeping
- •Decreased motivation and dread of workouts
- •Nagging joint pain or frequent minor injuries
- •General fatigue that doesn't improve with rest days
Signs of Insufficient Volume (Under MEV)
- •No noticeable pump during training
- •Quick recovery (minimal soreness ever)
- •No strength or size progress over months
- •Workouts feel too easy or unchallenging
- •Minimal fatigue after training sessions
Scientific References
- Schoenfeld BJ, et al. Dose-response relationship between weekly resistance training volume and increases in muscle mass. Med Sci Sports Exerc. 2017;49(3):661-671.
- Krieger JW. Single vs. multiple sets of resistance exercise for muscle hypertrophy: a meta-analysis. J Strength Cond Res. 2010;24(4):1150-1159.
- Israetel M, Hoffmann J, Smith CW. Scientific Principles of Hypertrophy Training. Renaissance Periodization, 2021.
Common Training Volume Myths Debunked
❌ More volume always equals more growth
✅ Beyond your MRV, additional volume causes regression, not progress. Optimal growth happens within your MAV range, not by maximizing volume.
❌ You should always feel DOMS after training
✅ DOMS (delayed onset muscle soreness) doesn't indicate a good workout. As you adapt, DOMS decreases — this is a sign of progress, not insufficient stimulus.
❌ The pump means you're building muscle
✅ The pump is temporary cell swelling and doesn't correlate with long-term hypertrophy. It feels good but isn't a reliable indicator of muscle growth.
❌ Every set must be taken to failure
✅ Training to failure increases fatigue disproportionately to stimulus. RIR 1-3 (1-3 reps in reserve) is optimal for most sets to balance stimulus and recovery.
❌ Natural lifters can't handle high volume
✅ Natural lifters can handle and benefit from high volume if they progress gradually, recover adequately, and periodize with deloads.
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.
Let AI Manage Your Volume Automatically
Arvo tracks your training volume automatically, adjusts based on your recovery, and ensures you're always training in the optimal range. No manual counting required.
Try Arvo FreeDisclaimer: This calculator provides estimates based on published research and general guidelines. Results are starting points — individual responses vary significantly based on genetics, training age, sleep quality, nutrition, and stress levels. Consult a qualified fitness professional for personalized programming. Volume landmarks based on Renaissance Periodization research.