SammaGym
मुफ्त

Weekly
volume.

How many sets per week you do for a muscle and where they place you: below the minimum, in the sweet spot, or beyond what you can recover from.

Petto · per week12sets
MEV 10MAV 12-20MRV 22
In the sweet spot for growth. Great.

The three
landmarks.

MEVMinimum to growThe minimum volume that delivers results: below this, the muscle doesn't get enough stimulus to grow.
MAVThe sweet spotThe range where most of the growth happens. Staying here, week after week, is the best strategy.
MRVThe maximum you can recover fromThe ceiling: beyond it, fatigue outpaces recovery and progress stalls or goes backward.

These values are starting references (Renaissance Periodization framework, Israetel) and apply to "stimulating" sets taken close to failure. Your optimal volume is individual: use them as a map, not as a fixed rule.

Other
calculators.

See all
Loads in %How much to load at 70-90%RPE and RIRFrom perceived effort to the right loadProteinGrams per day

Questions
about volume.

For most people 10-20 working sets per week per muscle are a great range. The sweet spot (MAV) usually sits between 12 and 18 sets.

They're Renaissance Periodization's volume 'landmarks': MEV is the minimum to grow, MAV the zone where most of the growth happens, MRV the maximum you can recover from.

No: only 'working' sets count, meaning those close to failure (around RPE 7-10). Light ramp-up sets don't go into the tally.

Partly. Exercises like the row also train the biceps: many count these 'indirect' sets as half a set for the secondary muscle. The key is to stay consistent in how you count.

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