Recommended Weekly Training Volume

Maximize Your Strength Gains with SmartLift.app

Training volume is one of the most critical factors for building strength and muscle. SmartLift.app uses science-backed metrics to optimize your training, so you get the most out of every workout without the guesswork.

Key Definitions:

• Set: A set counts if it’s performed below 4 RIR with under 30 reps. (Primary muscle = 1 set; Secondary muscle = 0.5 set)
• MV (Maintenance Volume): The minimum volume needed to maintain muscle mass.
• MEV (Minimum Effective Volume): The lowest volume that actually stimulates muscle growth.
• MAV (Maximum Adaptive Volume): The volume where you achieve the best gains.
• MRV (Maximum Recoverable Volume): The highest volume your body can fully recover from—exceeding this can lead to overtraining.
• MAVP/MRVP: Adjusted volumes when you want to prioritize certain muscle groups.

Why SmartLift.app?

• Personalized Programming: The app automatically adapts your target training volume based on your performance, genetics, age, recovery, and goals.
• Science-Backed: Our approach is built on solid research, including insights from studies like the one published on PubMed (38970765), ensuring your program is optimized for strength and hypertrophy.
• Effortless Tracking: Easily monitor your progress in the "Progress" → "Volume Data" → "Current Hypertrophic Stimulus" → "Individual Breakdown" section, while the app handles all the complex calculations for you.

Stop guessing your training volume and start training smarter. Unlock your true strength potential with SmartLift.app today!