| Körperteil | MV | MEV | MAV | MRV | MAV*P | MRV*P |
|---|---|---|---|---|---|---|
| Unterarm | 0 – 4 | 0 – 8 | 8 – 24 | 24 – 30 | 24 – 30 | 30 – 40 |
| Bizeps | 0 – 4 | 4 – 8 | 8 – 20 | 20 – 26 | 20 – 26 | 26 – 34 |
| Trizeps | 0 – 4 | 4 – 6 | 6 – 16 | 16 – 20 | 16 – 20 | 20 – 26 |
| Vor. Schulter | 0 – 2 | 0 – 2 | 4 – 8 | 8 – 12 | 12 – 16 | 16 – 20 |
| Seitl. Schulter | 2 – 6 | 6 – 8 | 8 – 24 | 24 – 30 | 24 – 30 | 30 – 40 |
| Hint. Schulter | 0 – 4 | 0 – 4 | 4 – 12 | 12 – 20 | 24 – 30 | 30 – 40 |
| Trapez | 0 – 4 | 0 – 4 | 4 – 12 | 12 – 20 | 16 – 24 | 24 – 32 |
| Rücken | 2 – 6 | 6 – 8 | 8 – 20 | 20 – 26 | 20 – 26 | 26 – 34 |
| Brust | 2 – 4 | 4 – 6 | 6 – 16 | 16 – 24 | 16 – 24 | 24 – 32 |
| Bauch | 0 – 4 | 0 – 4 | 4 – 12 | 12 – 20 | 16 – 24 | 24 – 32 |
| Gluteus | 2 – 6 | 6 – 8 | 8 – 24 | 24 – 30 | 24 – 30 | 30 – 40 |
| Quadrizeps | 2 – 4 | 4 – 6 | 6 – 14 | 14 – 18 | 10 – 18 | 18 – 24 |
| Beinbeuger | 2 – 4 | 4 – 6 | 6 – 12 | 12 – 16 | 12 – 16 | 16 – 20 |
| Waden | 2 – 4 | 4 – 6 | 6 – 16 | 16 – 24 | 16 – 24 | 24 – 32 |
MV = Maintenance Volume = The amount you need to train in order to keep the muscle you have in the context of a whole body training program.
MEV = Minimum Effective Volume = The amount you need to train in order to make any measurable improvements in muscle mass over time in the context of a whole body training program.
MAV = Maximum Adaptive Volume = The average amount of training volume over time that is likely to lead to your best long term gains in muscle mass in the context of a whole body training program.
MRV = Maximum Recoverable Volume = The maximum amount of volume you can train with regularly and still barely recover from in the context of a whole body training program. Doing more than this would cause worse results than doing less.
MAV*P = Maximum Adaptive Volume (Primary Priority) = The average amount of training volume over time that is likely to lead to your best long term gains in muscle mass for a muscle if you prioritize its training and reduce the training for other muscles substantially, giving the primarily prioritized muscle more resources via which to recover from and benefit from more training.
MRV*P = Maximum Recoverable Volume (Primary Priority) = The maximum amount of volume you can train with regularly and still barely recover from for this muscle if you prioritize its training and reduce the training for other muscles substantially, giving the primarily prioritized muscle more resources via which to recover from and benefit from more training. Doing more than this would cause worse results than doing less.
https://rpstrength.com/blogs/articles/complete-hypertrophy-training-guide