Every number below traces back to a named, dated source. Where we've bridged two separate literatures ourselves rather than lifted a figure directly from a paper, we say so plainly rather than let it read as more settled than it is.
Volume landmarks (MEV / MAV / MRV) describe a whole week. But a single session needs a fair slice of that number, and a flat divisor treats a 36-hour muscle the same as a 72-hour one. MYPertrophy derives the divisor from the same recovery baseline already driving the readiness grid:
| Muscle | Recovery baseline | Divisor | Weekly ceiling | Single-session target |
|---|---|---|---|---|
| Biceps | 36h | 4.003 | 20 sets | 5.0 sets |
| Chest | 48h | 3.50 | 22 sets | 6.3 sets |
| Quads | 72h | 2.33 | 20 sets | 8.6 sets |
This is an engineering bridge between two separately-sourced literatures — weekly volume landmarks, and muscle-specific recovery timelines — not itself a number lifted from a single study, and we say so plainly rather than overclaim it:
The landmarks in the table are literature defaults — the same numbers for everyone. Once a muscle has enough qualifying weeks of your own logged training, evaluated on a rolling trailing 12 weeks, MYPertrophy compares two purely objective signals pulled from your own sets, never a soreness or effort check-in: whether you've handled volume at or above the default maximum-adaptive landmark with no plateau in sight (tolerance), and whether a plateau has fired even at or below the default minimum (struggle). The balance between the two sets a scalar — 1.0 + 0.25 × (tolerance ratio − struggle ratio), clipped to 0.75–1.25 — that scales your maximum-adaptive and maximum-recoverable landmarks up or down together, keeping any calibrated number inside the range published dose-response literature has actually tested. Your minimum never moves; it's the most literature-stable of the three, and the two landmarks that do move are floored against each other so calibration can never push your maximum below your minimum. It's surfaced on the Progress screen, where the calibration note names the direction and size of the shift; every other screen — the dashboard, Build Workout, the dose targets in the table above — uses the calibrated numbers without saying so, the same "science translated into plain English, numbers rarely surfaced raw" approach the rest of the app follows. See it running on a real account →
Free, ad-free, and built on published research — currently in private testing.