Welcome to Mesocycles 101, where we explain why doing random shit in the gym isn't gonna get you swole. Time to learn about volume optimization and why it's the key to unlocking god-tier gains 💪
Alright bro, listen up. A mesocycle is basically a 4-8 week training block where you progressively increase volume (that's sets per muscle group) until your muscles are begging for mercy. Then you back off, let them recover, and come back stronger than your ex's rebound game.
Think of it like this: You can't go balls-to-the-wall every single session forever. Your body needs strategic periods of pushing hard followed by backing off. That's what mesocycles do - they structure your training so you're not just YOLOing every workout.
This chart shows how volume progresses through a mesocycle. See those colored zones? That's where the gains live, bro. Let's break it down:
Understanding these zones is the difference between random gym bro and calculated gains machine
This is cruise control mode. You're basically just telling your muscles 'hey, don't disappear on me.' Zero growth happening here, but at least you're not going backwards. Perfect for when life gets in the way or you need a mental break.
Typical Sets
0
Gain Level
0
%"Spinning your wheels harder than a hamster on pre-workout"
Congrats, you've entered gainsville... population: you (barely). This is the minimum dose of training that actually produces muscle growth. It's like getting a participation trophy, but for your muscles.
Typical Sets
0
Gain Level
0
%"Baby gains are still gains, I guess"
THIS IS IT, CHIEF! The promised land of gains. Your muscles are getting the perfect stimulus - not too little, not too much. You're growing faster than your ego after hitting a PR. This is where the magic happens.
Typical Sets
0
Gain Level
0
%"Goldilocks zone for getting absolutely yoked"
You're flirting with disaster here, bro. This is the absolute maximum your body can handle before it starts sending you cease and desist letters. Gains are still happening, but you're walking a tightrope between progress and total system failure.
Typical Sets
0
Gain Level
0
%"Living dangerously, one set away from snap city"
Most people live their entire gym life in the MV zone, wondering why they look the same after 5 years. Don't be most people. Start each mesocycle around MEV, progressively work your way up to MAV, briefly touch MRV if you're feeling spicy, then deload before your CNS files for divorce. This is the way.
Alright nerds, time for some real talk. Other apps make this shit way too complicated with RPE scales, RIR calculations, and fucking autoregulation algorithms. Here's how we actually do it, and spoiler alert: it's not rocket science.
Great question, let me blow your mind: It's just math, bro. We don't actually think you should do 3 sets of everything like some cookie-cutter bullshit program. The 3 sets is an AVERAGE across your entire mesocycle.
Here's How Sets ACTUALLY Progress:
Average across 8 weeks: 0 sets
See? It's literally just fucking math. We use 3 in our calculator because that's roughly what you average across a proper mesocycle. Not because 3 is magic. Not because studies say so. Because M-A-T-H.
Here's some truth that'll hurt your ego: Not every muscle works equally hard on every exercise. Shocking, I know. That's why we have a credit system:
The muscles actually doing the fucking work. They get full credit because they're not lazy pieces of shit.
The muscles along for the ride. They're helping, but let's be real, they're not the stars of the show.
Reality Check:
Your biceps getting sore from rows doesn't mean they did a full bicep workout. They got a participation trophy. That's why they get 0.5 credit. Deal with it.
| Muscle | MV | MEV | MAV | MRV | Reality Check |
|---|---|---|---|---|---|
| Chest | 4 | 8 | 10-16 | 20 | |
| Back | 6 | 10 | 14-20 | 25 | |
| Shoulders | 6 | 8 | 12-20 | 26 | |
| Biceps | 2 | 4 | 8-14 | 18 | |
| Triceps | 4 | 6 | 10-16 | 20 | |
| Quadriceps | 6 | 8 | 12-20 | 25 |
MV (Maintenance Volume): Do this if you hate gains
MEV (Minimum Effective Volume): The bare minimum to not be a pussy
MAV (Maximum Adaptive Volume): The sweet spot where magic happens
MRV (Maximum Recoverable Volume): Beyond this, you're just being stupid
Other apps: "Calculate your 1RM, then use 67.5% for hypertrophy with an RPE of 7-8 while maintaining 2-3 RIR and adjusting for daily readiness scores..."
Us: "Do more sets each week until you feel like dying, then back off. The math handles itself."
The Truth Nobody Tells You:
Our Philosophy: Keep it simple, track the important shit, get huge. Everything else is just mental masturbation for people who spend more time reading about lifting than actually lifting.
Alright, you want to know how the sausage is made? Here's the EXACT logic our app uses to turn you from a weakling into an absolute unit. No bullshit, no fluff, just pure algorithmic gains.
The Countdown Pattern:
The Code That Runs This Shit:
if (totalWeeks <= 4) {
return [3, 2, 2, 1][weekNumber - 1];
} else if (totalWeeks <= 6) {
return [3, 3, 2, 2, 1, 4][weekNumber - 1];
} else {
return [3, 3, 2, 2, 1, 1, 0, 4][weekNumber - 1];
}Other apps: "Just add 2.5kg every week lol". Us: "Let's actually use our fucking brains."
| Current Weight | Increase | Why? |
|---|---|---|
| < 10kg | 1.25kg | Baby weights need baby steps |
| 10-20kg | 2.5kg | Getting serious now |
| 20-50kg | 2.5kg | Standard progression zone |
| 50-100kg | 2.5-5kg (3%) | Percentage gains, bro |
| > 100kg | Max 5kg (2%) | You're strong AF, slow down |
The Decision Tree:
aggressive:
Recovery: ≥ 3/5
Pain: ≤ 2/5
Workload: ≤ 2/5
+2 sets if < 3, +1 if < 5
Your focus muscles are BEGGING for more
moderate:
Recovery: ≥ 2/5
Pain: ≤ 3/5
Workload: ≤ 3/5
+1 set
Room to push harder
maintain:
Recovery: < 2/5
Pain: > 3/5
Workload: > 3/5
0 sets
You're at your limit, don't be stupid
increase:
Recovery: ≥ 3/5
Pain: ≤ 2/5
Workload: ≤ 3/5
+1 set (max 3)
Secondary muscles can handle a bit more
maintain:
Recovery: < 3/5
Pain: > 2/5
Workload: > 3/5
0 sets
Keep it steady
Sometimes the prescribed weight doesn't match your gym's plates. Or you're feeling strong/weak. Here's how we adjust:
The 2.5% Rule:
Example: Adding Weight
Target: 100kg × 10 reps
You load: 110kg (+10%)
New target: 110kg × 6 reps
(10% increase = 4 reps less)
Example: Reducing Weight
Target: 100kg × 10 reps
You load: 90kg (-10%)
New target: 90kg × 14 reps
(10% decrease = 4 reps more)
After weeks of getting absolutely destroyed, your muscles need a break. That's where deload week comes in. It's not being a pussy, it's being smart.
When Deloads Happen:
Normal Week
Deload Week
The Bottom Line: This isn't some random bro-science. It's calculated, systematic progression based on YOUR performance. The app watches, learns, and adjusts. All you have to do is show up and lift. We handle the thinking so you can focus on getting absolutely fucking massive.
Watch our calculator work its magic on real workouts. See how different splits stack up and why your biceps are getting way more volume than you think (spoiler: they're freeloading on back day).
Chad's Push Day (Chest, Shoulders, Triceps)
Brad's Pull Day (Back & Biceps)
Leg Day (Nobody Skips This)
PPL Truth: You'll do this split twice a week (6 days total), giving each muscle group solid frequency. Your recovery better be on point.
Remember: Each exercise = 3 sets (our calculator average). Primary muscles get full credit, secondary muscles get half because they're not doing the real work.
Each muscle group has different volume requirements based on size, recovery capacity, and indirect work. Green indicates optimal growth range, yellow shows moderate growth, and blue/gray means maintenance only. Adjust exercises to focus on your target muscles.
Swole Volume System: BV (Baseline Volume), GTV (Growth Threshold Volume), OPV (Optimal Performance Volume), RLV (Recovery Limit Volume)
If You're Doing PPL:
If You're Doing Bro Split:
The Uncomfortable Truth:
Both splits work. The "optimal" split is the one you'll actually do consistently without making excuses. Stop overthinking and start lifting. Your muscles don't know what day of the week it is, they just know you're either training them or you're not.
Pro Tip: See those muscles in the green "Optimal" zone? That's where the magic happens. Too much red? You're ego lifting. Too much gray? You're sandbagging. Adjust accordingly, or don't. I'm not your dad.
Here's how a typical mesocycle unfolds. Follow this path and watch your muscles go from "meh" to "holy shit bro, you're huge!"
Ease into it. Your muscles are like 'oh shit, we're doing this again?'
Volume: Low (MEV)
Intensity: Moderate
💡 Focus on form, establish baseline weights
Building that foundation. Volume goes up, muscles start paying attention.
Volume: Moderate (MEV → MAV)
Intensity: Moderate-High
💡 Progressive overload kicks in, add weight or reps each session
PEAK GAINS ZONE! This is where the magic happens. You're in the promised land.
Volume: High (MAV)
Intensity: High
💡 Push hard but maintain perfect form. Sleep and eat like your gains depend on it (they do)
Controlled chaos. You're intentionally pushing past optimal to trigger supercompensation.
Volume: Very High (approaching MRV)
Intensity: Very High
💡 This should feel hard AF. That's the point. Your body thinks it's dying (it's not)
The final push. You're basically telling your muscles 'adapt or die, bitches!'
Volume: Maximum (MRV)
Intensity: Maximum
💡 Everything hurts and you're dying. Perfect. One more week then sweet relief.
Recovery week! Your muscles finally get to repair and grow. This is where gains are made.
Volume: Very Low (below MV)
Intensity: Low
💡 Don't skip this! Light weights, easy sets. Let your body supercompensate.
A proper mesocycle is like a carefully orchestrated symphony of gains. You start slow, build up to a crescendo of volume and intensity, push slightly past your limits, then back off to let the magic happen.
Most bros just go hard every session until they burn out or get injured. Don't be most bros. Be smart. Be strategic. Be swole.