Breaking through strength training plateaus can be a challenging task, but understanding your adaptive volume window can help. In this article, we’ll discuss the concept of minimum effective volume (MEV) and maximum recoverable volume (MRV) and how to find the right balance between the two to overcome plateaus and improve your training.
Minimum Effective Volume (MEV)
MEV is the smallest number of sets per session or per week that you need to make strength gains. To find your MEV, follow these steps:
- Start at a relatively low volume weekly, such as six working sets for a lift plus accessories.
- Go hard training through this volume, adding load every week and progressing from RP 7 to RP 9-10.
- During this time, note how hard the sessions are, how tired you get, and whether you experience muscle soreness.
- After a 4-8 week mesocycle, test your lift to see whether you gained strength.
If you gained strength, you are at or above your MEV. If you didn’t gain strength and the training wasn’t difficult, consider increasing the volume as it’s likely you’re below your MEV.
Maximum Recoverable Volume (MRV)
MRV is the most you can recover from, and any more than that would result in failure to progress. To find your MRV, observe the following signs:
- Inability to add weekly load like usual due to being overwhelmed by volume.
- Needing to de-load early because of performance drops.
- Experiencing excessive soreness, muscle fatigue, and mental exhaustion.
If you’re encountering these issues, your average mesocycle volume is likely at or beyond your MRV. In this case, consider reducing volume to achieve better results.
Finding the Balance
To optimize your training and overcome plateaus, aim for an intermediate amount of volume between your MEV and MRV. Experiment with different volumes and observe how your body responds to find the sweet spot that yields the best results.
Remember, the appropriate volume can vary for each lift, so make sure to analyze and adjust for each exercise in your routine.
Conclusion
Understanding your adaptive volume window and finding the balance between minimum effective volume and maximum recoverable volume is crucial for overcoming strength training plateaus. By experimenting with different volumes and observing your body’s responses, you can optimize your training and make consistent progress.
