MED vs MRV
Minimum Effective Dose vs Maximum Recoverable Volume are two concepts that dictate how much work we can do and still reap benefits. They denominate the edges of the "green area" of improvement. One is "how little work can I do and still improve?" while the other is "how much work can I do without overtraining and burning out?".
Imagine a spectrum where one side is “NO WORK AT ALL”, and on the other is “AS MUCH WORK AS POSSIBLE”. Somewhere in between lies the “green zone” of improvement. An area where you get enough stimulus to cause an adaptation. The edges of that area are the Minimum Effective Dose and the Maximum Recoverable Volume. The outside of these edges represent “not enough work to cause an adaptation” and “so much work that I can’t properly recover from”, respectively. The side-effects of being outside the “green zone” is that on one side you’re not doing enough to improve, AKA you’re staying in your comfort zone. And on the other side, you might be doing so much that it impairs adaptation, AKA you overtrain, which can cause diminished benefits, chronic injuries and high stress.
The “green zone” fluctuates based on your day-to-day status. Usually the Minimum Effective Dose won’t change much, but the Maximum Recoverable Volume does, since it counts the stress of other areas of life, like career, relationships, finances, self-esteem, etc. Therefore, I usually like to err on the side of Minimum Effective Dose. It allows for progress, without risking overtraining, and allowing the client to have more time, energy and resources to enjoy their life outside of the gym.
That is not to say that there aren’t times and occasions where Maximum Recoverable Volume is preferable though. High level athletes, times leading up to competition, people that must learn to perform under pressure, all are examples of scenarios where pushing MRV could be beneficial. But that’s a fine line to walk on.
Hence, the best way to figure out where your “green zone” is, when you should be closer to MED or MRV and how hard to push are with a coach who knows you, your goals, your lifestyles and your capacity.
