Understand the terms behind your training plan.

A new estimated 1-rep max: your strongest lift recorded in Calyber for this exercise.

Calyber detects a PR when your completed weight and reps calculate to a higher estimated 1RM than any prior session logged in this app for that exercise. The e1RM is computed using the Epley formula: weight × (1 + reps ÷ 36). A PR means the algorithm will recalibrate your load prescription upward.

Gradually increasing training stimulus over time to drive continued adaptation.

The principle that muscles must be exposed to progressively greater stress (more weight, more reps, or more sets) to continue adapting. Calyber applies progressive overload automatically: when your performance and feedback indicate readiness, it can advance reps at the same load, increase load by the smallest meaningful increment on your equipment, or adjust sets.

Training volume: total weekly working sets per muscle group.

In hypertrophy training, volume is measured as the number of working sets per muscle group per week. It is one major driver of growth, but its effect depends on effort, exercise selection, recovery, and your current tolerance. More volume can produce more growth until the recovery cost outweighs the benefit. Calyber tracks your volume relative to MEV, MAV, and MRV to keep you in a productive range.

Minimum Effective Volume: the least volume that produces adaptation.

The minimum number of weekly working sets required to produce measurable hypertrophic adaptation in a muscle group. Prescriptions floor at MEV. Maintain tier keeps you at MEV; Build and Prime push progressively above it.

A practical target range that gives a muscle enough stimulus to grow without exceeding recovery.

The weekly working-set range where a muscle group is likely receiving enough stimulus to grow without exceeding its recovery capacity. MAV is a useful target range, not an exact coordinate; Calyber treats it as the productive zone a prescription aims for.

A multi-week training block with a defined volume arc.

A structured training period of 4-12 weeks in which volume increases progressively from MEV toward MRV, followed by a deload. Each mesocycle is calibrated as a unit.

The early-to-mid mesocycle phase where volume builds progressively from MEV toward MAV.

Roughly the first 60% of a mesocycle. Volume increases week over week, RIR decreases, and the training stimulus escalates steadily. The goal is to accumulate productive stress before the body approaches its recovery limits. Calyber tracks this phase automatically and adjusts prescriptions to keep you on the right growth curve.

The final training weeks before deload: highest intensity, volume near MRV.

The last ~40% of a mesocycle before the deload. RIR approaches 0, volume is near or at MRV, and the training stimulus is at its peak. The goal is to maximize the growth signal before accumulated fatigue forces a reduction. Autoregulation watches MGFI closely during this phase to catch recovery limits before they derail performance.

Highest training priority: volume targets approach MRV for maximum stimulus.

Muscles marked Prime receive the highest volume allocation in your program: sets progress toward MRV week over week. RIR decreases fastest for these muscles, and load prescriptions prioritize them when scheduling conflicts arise. Use Prime for muscles where hypertrophy is the primary goal this mesocycle.

Moderate training priority: volume targets the MAV zone for steady adaptation.

Muscles marked Build receive a moderate volume allocation: sets stay in the MAV zone, producing consistent adaptation without pushing recovery limits. This is the standard prioritization for muscles you want to develop progressively without making them the primary focus.

Maintain priority: volume stays at MEV to preserve muscle while limiting fatigue.

Muscles marked Maintain receive MEV-level volume: enough to prevent muscle loss but low enough to leave recovery capacity for higher-priority muscles. Use Maintain for muscles that are already at your target size, or when managing a high-frequency split.

Session-by-session adjustment to prescription based on measured performance.

A systematic process of adjusting load, volume, or recovery based on objective performance metrics from prior sessions. In Calyber, autoregulation runs three pipelines: load adjustment, volume adjustment, and recovery trigger.

Main compound movement: highest stimulus-to-fatigue ratio for the target muscle.

Primary exercises drive the bulk of hypertrophy stimulus in a session. They are typically compound lifts (squat, press, row, hinge) that recruit the most muscle mass and generate strong mechanical tension. Calyber assigns the Primary slot to the highest-volume-landmark exercise for the target muscle group.

Supporting movement: lower systemic fatigue, adds volume to complementary muscles.

Accessory exercises complement the Primary movement by adding volume to supporting muscles or targeting the primary muscle from a different angle. Lower systemic fatigue per set makes them ideal for volume accumulation without excessive recovery cost.

A rest-pause technique that accumulates effective reps efficiently with brief pauses between mini-sets.

You take an activation set close to failure, then rest 5-15 seconds and perform short mini-sets of a few reps each, repeating until you can no longer hit the mini-set target. Because the muscle is already near failure, almost every rep is a high-effort, fully recruited rep, so you accumulate a large number of effective (stimulating) reps in far less time and with less total load than straight sets. Myoreps are most useful on isolation and accessory exercises (side delts, biceps, calves, rear delts), where the goal is metabolic stimulus rather than heavy mechanical load. In practice the first set is run as a myorep to set a rep benchmark, and the following sets use Myorep Match to repeat it.

A myorep variant where every set matches the rep count of your first set.

You perform an initial activation set, then on each following set use the same 5-15 second rest-pause mini-sets to reach the rep total of that first set, instead of letting reps drop off as fatigue accumulates. Matching equalizes the effective volume and stimulus across all sets and removes guesswork on rep targets for sets 2 and beyond. The common pairing: run set 1 as a Myorep to establish the benchmark, then run the remaining sets as Myorep Match. Like myoreps, it shines on accessory and isolation work where you want quick, high-density volume without long rest periods or heavy joint load.

Total training tonnage for this session: the sum of weight × reps across all completed sets.

Session Load is a measure of training density: it captures how much total mechanical work was performed. Higher load sessions produce greater metabolic stress and drive fatigue accumulation. Calyber tracks session load week over week to detect trending fatigue before it shows up in performance data.