Training Volume Calculator
Add your exercises to see total volume per muscle group. Compare your weekly sets against MEV (minimum effective volume), MAV (maximum adaptive volume), and MRV (maximum recoverable volume).
Understanding Training Volume for Muscle Growth
Training volume is the total amount of work you do per muscle group, typically measured in hard sets per week. Research by Dr. Mike Israetel and others identifies three key thresholds: MEV (minimum effective volume) is the least you need to grow, MAV (maximum adaptive volume) is the sweet spot for most people, and MRV (maximum recoverable volume) is the upper limit before recovery suffers. Most lifters see optimal hypertrophy with 10 to 20 sets per muscle group per week. This calculator tracks your sets automatically and flags when you are below MEV or approaching MRV.
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