Per-muscle weekly volume: the number that actually drives growth
Hypertrophy research keeps returning to one variable: weekly sets per muscle. Misi tracks it per muscle and tells you when you are under, in, or over the productive range.
Ask "is this enough volume?" in any lifting forum and you will get fifty answers. The research is clearer than the forums: for most trained lifters, hypertrophy scales with the number of hard sets per muscle per week, within a sane range.
Direct and indirect sets
Misi counts volume per muscle using the established convention — full credit for direct work, partial credit for indirect involvement — so a row counts toward your back and a little toward your biceps, just as the muscles experience it.
Landmarks, not vibes
Each muscle is mapped against evidence-based weekly set landmarks. Misi shows you when a muscle is below maintenance, in the productive band, or pushing past what you can recover from.
You cannot manage what you do not measure. Most lifters have no idea how many weekly sets each muscle actually gets.
Because the programme is periodised, that volume rises and falls deliberately across a block instead of drifting by accident.
Ready to put this into practice?
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- PhenoAge Calculator — Biological age from a standard blood panel (Levine 2018).
- VO2max Calculator — Cooper 12-minute test → VO2max + fitness age + mortality hazard.
- TDEE & Macro Calculator — Mifflin-St Jeor maintenance calories + protein/fat targets.