Wondering how many sets per week you need for maximum muscle growth? The answer isn't as simple as "more is better." Your body has specific volume thresholds that determine whether you maintain muscle, grow optimally, or overtrain. Understanding these landmarks—MV, MEV, MAV, and MRV—is the key to programming effective hypertrophy training.
TL;DR: Key Takeaways
- MV (Maintenance Volume): ~6 sets per week maintains current muscle mass
- MEV (Minimum Effective Volume): Starting point for growth, varies by training experience
- MAV (Maximum Adaptive Volume): Sweet spot range between MEV and MRV for optimal gains
- MRV (Maximum Recoverable Volume): Upper limit before recovery fails and gains stop
Essential Training Assumptions
Before diving into volume landmarks, we need to establish what counts as a "working set." Not all sets are created equal—10 sets at 10% of your 1RM won't grow muscle, while 10 sets at 95% 1RM will crush most lifters.
Throughout this guide, each working set assumes:
- Load range: 30-85% of 1RM
- Rep range: 5-30 reps per set
- Effort level: 0-4 reps in reserve (RIR)
These parameters reflect how most people should train for muscle growth. Within this range, a 5-rep set and a 30-rep set produce similar stimulus and fatigue—heavier weights offset by fewer reps, lighter weights offset by higher reps.
How We Count Sets for Volume
Volume counting gets tricky with compound movements. Does bench press count toward chest volume? What about front delts and triceps?
Rather than complex fractional calculations, we use a simpler system: we only count sets where the target muscle is the prime mover or isolation exercises specifically targeting that muscle.
For example, when we say "18 sets is the MRV for triceps," we mean direct triceps work only. We've already factored in the indirect volume from pressing movements, reducing our estimates to account for this additional stimulus.
This approach eliminates complicated math while ensuring you don't accidentally exceed your recovery capacity by double-counting volume.
MV: Maintenance Volume
Maintenance Volume is the minimum training needed to preserve your current muscle mass.
The good news? MV is surprisingly low—typically around 6 working sets per muscle group per week when training each muscle at least twice weekly. This applies whether you're a beginner or advanced lifter.
When to Use MV
- Deload periods: Give your growth systems a break to recharge
- Limited gym time: Maintain gains when you can't train optimally
- Priority phases: Reduce volume for some muscles to focus on others
- Fat loss phases: Preserve muscle while in a caloric deficit
Remember: you cannot maintain previously gained muscle without training. However, the minimal volume required makes maintenance feasible even during busy periods.
MEV: Minimum Effective Volume
Minimum Effective Volume is the lowest amount of training that actually grows muscle.
Anything below MEV only maintains your current size. For beginners, MEV sits close to MV because growth comes easily. As you advance, the gap widens—your MEV increases while MV remains relatively stable.
MEV serves as your starting point for each mesocycle. You'll begin around this volume and progress upward throughout the training block.
Finding Your MEV
Use this simple per-session assessment:
Pump Quality (0-2 points)
- No pump = 0 points
- Decent pump = 1 point
- Excellent pump = 2 points
Muscle Challenge (0-2 points)
- Muscles barely worked = 0 points
- Good tension and fatigue = 1 point
- Muscles pushed to near limits = 2 points
Soreness Response (0-2 points)
- No soreness = 0 points
- Mild stiffness or next-day soreness = 1 point
- Multi-day soreness = 2 points
Scoring: 0-1 total = below MEV, 2-4 = likely at MEV, 5-6 = above MEV
MAV: Maximum Adaptive Volume
Maximum Adaptive Volume represents the range where you make your best gains.
MAV isn't a fixed number—it's the progression zone between MEV and MRV. Each training session increases your tolerance, requiring more volume to maintain optimal stimulus. This is why volume must increase throughout a mesocycle.
Sample MAV Progression
If your MEV is 12 sets and MRV is 20 sets per week:
- Week 1: 12 sets (MEV start)
- Week 2: 14 sets
- Week 3: 16 sets
- Week 4: 18 sets
- Week 5: 20 sets (approaching MRV)
- Week 6: 6 sets (deload)
Weekly Set Progression Algorithm
Assess your previous week's training:
Soreness Recovery (1-4 points)
- No soreness = 1 point
- Healed well before next session = 2 points
- Healed just in time = 3 points
- Still sore for next session = 4 points
Performance (1-4 points)
- Exceeded targets easily = 1 point
- Hit targets as planned = 2 points
- Struggled to hit targets = 3 points
- Couldn't match previous week = 4 points
Progression Guidelines
- 1s on both metrics: Add 2-3 sets next week
- 2s or mix of 1-2: Add 1 set next week
- Any 3s plus 3-4 soreness: Maintain current volume
- 4 on performance: Take recovery session or deload
MRV: Maximum Recoverable Volume
Maximum Recoverable Volume is your upper limit—training beyond this prevents adequate recovery.
Your body prioritizes recovery over growth when pushed past MRV. While briefly touching or slightly exceeding MRV can trigger supercompensation, chronically training at this level kills progress.
Identifying Your MRV
You've likely hit MRV when you score a 4 on the performance scale above—you can't match previous week's performance despite adequate rest.
However, distinguish between true MRV and temporary setbacks from poor sleep or high stress. If performance drops occur during unusual circumstances, repeat the previous week's volume to confirm.
What to Do at MRV
- Take a recovery session: Reduce volume for that muscle
- Program a deload week: Drop to MV levels
- Start a new mesocycle: Reset to MEV with fresh exercises
Individual Variation: Finding Your Personal Landmarks
The volume recommendations in our muscle-specific guides are starting points, not gospel. Your personal landmarks may vary significantly based on:
- Training experience: Beginners vs. advanced lifters
- Recovery capacity: Sleep, stress, nutrition quality
- Exercise selection: Compound vs. isolation movements
- Training frequency: How often you hit each muscle
Exercise-Specific Considerations
Different exercises yield different landmark values. Heavy compound movements typically have lower MEVs and MRVs but higher stimulus per set. A rule of thumb: the most fatiguing exercises are often the most effective.
If 25 sets of leg presses represents your quad MRV, programming 25 sets of squats would likely exceed your recovery capacity. Adjust volumes based on exercise intensity and your individual response.
Practical Application: Putting It All Together
Start with our recommended volume landmarks as baseline estimates. Track your training meticulously, noting:
- Weekly volumes for each muscle group
- Soreness and recovery patterns
- Performance progression or stagnation
- Pump quality and training satisfaction
Use the assessment tools provided to dial in your personal MEV, MAV, and MRV values. Remember: these landmarks will evolve as you gain experience and your body adapts.
Integration with RP Tools
The RP Hypertrophy App automates much of this volume progression, adjusting your training based on performance feedback. For those preferring manual programming, our complete hypertrophy guide provides muscle-specific volume recommendations.
Key Takeaways for Optimal Muscle Growth
Volume landmarks provide a scientific framework for programming hypertrophy training. Rather than guessing or following arbitrary set counts, you now have tools to:
- Maintain muscle with minimal volume during busy periods
- Start mesocycles at appropriate growth-stimulating volumes
- Progress systematically through your optimal volume range
- Recognize and respond to recovery limitations
Remember: these are directions, not dogmas. The principles are well-established, but individual application requires experimentation and honest self-assessment. Stay open-minded, track your data, and adjust based on your body's unique responses.
Ready to put these concepts into practice? Download the RP Hypertrophy App for automated volume progression, or explore our muscle-specific training guides for detailed recommendations.
