MEV/MAV/MRV antrenman hacim sınırları, mekanik gerilim vs metabolik stres, protein sentez penceresi ve kas grubu bazlı set optimizasyonu — Schoenfeld & Israetel modeli.
Sporcu Profili
MEV = Minimum Etkili Hacim (bu kadardan az = adaptasyon yok), MAV = Maksimum Adaptif Hacim (optimal), MRV = Maksimum Kurtarılabilir Hacim (bu kadardan fazla = aşırı antrenman). Schoenfeld 2010, Israetel 2019.
Mevcut Haftalık Set Hacmi (Kas Grubu Başına)
Antrenman Parametreleri
Toplam Hacim Değerlendirmesi
Kas Grubu Bazlı MEV/MAV/MRV Analizi
Protein Sentez Penceresi & Antrenman Frekansı
Hipertrofi Optimizasyon Önerileri
Bilimsel Referanslar
Schoenfeld BJ (2010) — The mechanisms of muscle hypertrophy and their application to resistance training. J Strength Cond Res 24(10):2857-2872. Schoenfeld BJ et al. (2017) — Dose-response relationship between weekly resistance training volume and increases in muscle mass. J Strength Cond Res 31(12):3508-3523. Israetel M et al. (2019) — Scientific Principles of Hypertrophy Training. Renaissance Periodization. Burd NA et al. (2012) — Resistance exercise volume affects myofibrillar protein synthesis and anabolic signalling. J Physiol 590(Pt 15):3691-3702. Krieger JW (2010) — Single vs. multiple sets of resistance exercise for muscle hypertrophy. J Strength Cond Res 24(4):1150-1159. Phillips SM & Van Loon LJC (2011) — Dietary protein for athletes: from requirements to optimum adaptation. J Sports Sci 29(s1):S29-S38.