As muscles grow and get bigger, they also get stronger. There are theoretical concepts about training volume that are mostly referred to as landmarks that are used as a guide for muscle growth. These concepts are crucial if you want to estimate how much training you should do and which areas of the body you should concentrate on. They also help people who are training to achieve the best results depending on the time you set aside for training and the nature of the training needs for the particular body type. Many people rely on guesswork about their training or the word of confidence from their trainers to grow muscles and improve Men's Health. This article highlights four main training volume landmarks that can be used for muscle growth.
- Maximum Adaptive Volume (MAV).
This is the range of volumes in which you make your best training gains. This means that the volumes change day to day or week to week depending on the progress and muscle gain you want to achieve. As you continue to train specific muscles with specific sets of exercise, you will have an increase in muscle growth. Eventually, those exercises that seemed hard are easier now and you have mastered the exercises for your muscle type. Each time you train, the training needs and volume of exercises changes and goes a notch higher. This will lead you to a point where you have that range of volume where you are at your best and make the most muscle growth.
- Maximum Recoverable Volume (MRV).
This refers to the limit of training volume that your body can do and still recover properly. It is the maximum amount of work that you can sustain before your strength starts to decrease. It is important to know your maximum recoverable volume because you do not want to exhaust your body too much and consequently risk interrupting your muscle growth. Look for reference materials and websites on how to achieve muscle growth without going beyond your MRV. If you are a beginner, it is likely that your body is still getting used to training and therefore you cannot accurately determine your MRV.
- Maintenance Volume (MV).
Maintenance volume is the number of sets or minimum amount of work required to maintain the current muscle size or gains. Knowing your MV is important because as you build your muscles, you might need a break from those intense exercises and settle for minimum training just to maintain the muscles. It is also very useful in controlling muscle gains for those who want to grow their muscles up to a certain volume. If you happen to exceed your maximum recoverable volume, MV is a good way to get back on track without losing muscle volume.
- Minimum Effective Volume.
After you find your maintenance volume, you can look into minimum effective volume. This is the minimum number of sets or training needed to increase your muscle size or growth. If you are looking to grow your muscles fast, ensure that you stay above your MEV but below the MRV. This becomes your range of success in muscle growth. The minimum effective volume will change rapidly for beginners compared to those who have been training longer.
Apply the above concepts in your training and you can be sure to have the desired muscle gain. If you are just beginning, seek advice from a professional trainer to help you find your landmarks.