Glossary

The words a program assumes you know, each in one plain sentence and one drawing.

Progress

How the numbers go up, and what it is called when they stop.

Micro-loading Micro-loading is adding weight in steps smaller than your gym's usual smallest jump, using very light plates of 0.25 to 1 kg.

Planning a week

How much, how often, and on which days.

MAV Maximum adaptive volume MAV stands for maximum adaptive volume: the weekly sets between MEV and MRV.

Renaissance Periodization calls it "the range where you make your best gains" and describes it as a range, not one number. The Masheen app draws it as a single mark between the other two volume landmarks: 16 sets a week for the chest.

Mesocycle A mesocycle is a block of several weeks of training planned as one unit, often four to six weeks ending in a lighter one.

A microcycle is about a week; a macrocycle is the whole plan. One coaching guide shows weekly sets rising 12, 14, 16, 18, 20 and then a deload. In the app a program schedules your routines across weeks.

MEV Minimum effective volume MEV stands for minimum effective volume: the weekly sets for a muscle below which you only maintain.

In Renaissance Periodization's coaching model it is "the lowest amount of training that actually grows muscle". It is a starting estimate, not a measured line. The app's MEV mark for the chest is 10 sets a week. See volume landmarks.

MRV Maximum recoverable volume MRV stands for maximum recoverable volume: the most weekly sets for a muscle you can do and still recover from.

Renaissance Periodization calls it "your upper limit", and its sign that you have reached it is that you cannot match last week's performance. It varies by person. The app's MRV mark for the chest is 22 sets a week, and it labels anything above as "Over". See deload.