Glossary

MV (Maintenance Volume)

Training Volume Maintenance

Keep what you’ve built — with the smallest effective volume. No magic, just clean dosing.

Notice

This page provides context and guardrails. It is not individual medical, nutrition, or training advice. Suitability and tolerance are individual; for pre-existing conditions, pregnancy/lactation, or medication, consult qualified professionals before making changes.

Term and System Context

Volume ManagementRecovery

Maintenance Volume (MV) is the smallest training volume that maintains your current muscle and strength. It sits below MEV, below the MAV zone and clearly below MRV.

  • Purpose: reduce fatigue, preserve capacity and technique — ideal in deloads, travel/stress phases or during a calorie deficit.
  • Frame: stay within the SRA window; set intensity / 1RM proximity so performance remains stable.
  • Hardgainer angle: MV safeguards tissue when resources are tight (sleep, time, calories) — without backsliding.
Notice

Related deep-dive: Myth #7 – “You have to train every day or you’ll lose muscle”.

Markers to Identify MV

  • Performance ≈ stable: reps/load are maintained at RIR 2–3; no technique drift.
  • Low fatigue: sleep/appetite/libido stable; little joint irritation, DOMS mild/short.
  • Session quality: target-muscle tension present; SFR high; junk volume minimal.
  • No multi-week decline: small fluctuations are fine; persistent drops → move slightly above MV.
Safety

If you have pain, injuries or medical conditions, seek medical clearance before changing intensity/frequency.

Control Logic: Find & Hold MV

  • Start from the bottom: begin with a minimal sensible plan (e.g., 1–2 high-quality sets/week per target muscle) and add only if performance slips.
  • Smart intensity: often moderate to heavy (~65–80% 1RM) with clean technique; RIR 2–3.
  • Flexible frequency: 1–2 sessions/week per muscle often suffice; priority: keep exercise skill.
  • Return to gaining: after stress/deload, step up toward MEV and, if needed, briefly into MAV to progress.

Volume Zones – Orientation

ZoneGoalTypical markersAction
MV Maintenance Performance stable, low fatigue Secure the base; ideal in deload/transitions
MEV Start adaptation Small + in reps/load (RIR 2–3) Progress upward
MAV Max sensible adaptation Gains ↑, fatigue controlled Brief ceiling phase only
MRV Recoverability limit Performance dips, technique drifts Reduce volume, plan a deload

Deliberately not prescriptions — numbers frame decisions. Exercise selection, 1RM proximity, frequency & SRA shift the zone.

Practice: When MV Makes Sense

  • Deload/transition: bleed off fatigue, keep form.
  • Travel/stress/busy: minimal time, maximal retention.
  • Cut/deficit: save calories, protect muscle.
  • Technique work: maintain skill without growth pressure.

Common Mistakes

  • Too high for “maintenance”: effectively training at MEV/MAV → needless fatigue.
  • Only cutting sets: while letting intensity/technique crumble → skill loss.
  • Ignoring RIR: chronic RIR 0–1 → recovery collapses despite “MV”.
  • Disregarding SFR: poor exercise choice → junk volume instead of maintenance.
Icon of the Hardgainer Training Plan Generator
Practice Tool • Volume & RIR in a system

Hardgainer Training Plan Generator

No guesswork: setup → volume → RIR – structured, visualized and built for hardgainers.
  • Setup selection: Barbell/dumbbell, home gym or commercial gym.
  • Split & frequency: Muscle-group and weekly structure in a system.
  • Training level: From beginner to advanced – clear guardrails.
  • Volume per muscle: Sets within the MEV–MAV range.
  • RIR/RPE targets: Set hardness per exercise under control.
  • SFR focus: Exercise selection with a strong stimulus-to-fatigue ratio.
  • CNS & fatigue gauge: Load overview at a glance.
  • Weekly overview: Structured plan instead of random hard sets.
  • Guides & glossary: Embedded in the Training Volume & Fatigue System.
📋 Generate training plan now
Training Volume & Fatigue System RIR – Reps in Reserve

Framework values → fine-tune via progression, biofeedback and 4–8 week cycles.

MYTH #7

“You must train every day or you’ll lose muscle”

False. Muscle doesn’t vanish after 24–72 h off. Growth follows the SRA window: Stimulus → Recovery → Adaptation. 2–4 sessions per muscle/week are enough — off days are part of the plan. Stay within MEV→MAV, avoid exceeding MRV, and keep the basics tight (protein 1.6–2.2 g/kg, sleep 7–9 h). Under stress/travel, MV (maintenance volume) preserves size — short breaks aren’t a threat. Read more: Myth #7.

Feature Article

Training Volume and Fatigue System – Volume, Fatigue, and Recovery at a Glance

The Training Volume and Fatigue System shows how volume (MEV, MV, MAV, MRV, Junk Volume), fatigue (SFR, RIR/RPE) and recovery (SRA, Deload) shape your programming – clear orientation guardrails, not rigid prescriptions.

Ideal as a home base when you want to structure volume cycles, plan deloads, and run progression as a programming brain instead of pure intuition – especially in a hardgainer context.

🔎 View Training Volume and Fatigue System
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Notice

Descriptive information for orientation — not a treatment, diet or training prescription. Individual differences and possible contraindications apply.

© Hardgainer Performance Nutrition® • Glossary • Updated: Dec 21, 2025