Muscle map guide
Gryper’s muscle heatmap: training volume, recovery, and what it can’t tell you
The muscle map has two views. Volume colours each muscle by its weekly sets against MEV, MAV and MRV; Readiness estimates how recovered each muscle is right now from what you logged and how long ago. Both are estimates from your log, not measurements of your body.
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Two views of the same body
| View | Shows | Time span | Colours |
|---|---|---|---|
| Volume | Weekly sets per muscle against MEV, MAV and MRV | The window you pick: 7, 30 or 90 days, or custom | Blue below MEV, green productive, amber high, red past MRV |
| Readiness | Estimated recovery of each muscle | Right now, from your history | Needs rest, Fatigued, Ready, Fresh |
A muscle you have never trained stays grey in both views: “no data” is different from “fully recovered”. Tap a muscle to see its details. The map has front and back views, with a male or female body.
How the recovery estimate works
Each muscle has a base recovery time, from about 24 hours for arms, calves and abs to about 72 hours for quads, hamstrings, glutes and lower back. Gryper stretches or shrinks it by how many sets the muscle got in its last session (relative to its MAV), how heavy those sets were relative to your estimated one-rep max over the last 12 weeks, and your experience level, then follows an S-shaped curve from tired to recovered.
| Estimated recovery | Label |
|---|---|
| Under 30% | Needs rest |
| 30–59% | Fatigued, go light |
| 60–84% | Ready, train it |
| 85% and up | Fresh |
What it can and can’t tell you
- It can tell you whether each muscle got enough weekly sets by the landmarks, and which muscles you have neglected.
- It cannot see effort. Every completed non-warm-up set counts the same whether it was easy or to failure.
- Recovery is estimated, not measured. Gryper does not read sleep, soreness, heart rate, food or stress.
- The recovery estimate starts from the most recent session that trained the muscle, so a heavy Monday followed by a light Wednesday is judged from Wednesday.
- Bodyweight and unloaded sets do not change the intensity part of the estimate.
- The landmarks are population defaults, not your personal limits.
Questions
Does the heatmap show volume or recovery?
Both, as two separate views you switch between: Volume (weekly sets against MEV, MAV and MRV) and Readiness (estimated recovery right now).
Can Gryper tell if I am overtraining?
It can flag muscles whose weekly sets are past MRV and muscles whose estimated recovery is low. It cannot diagnose overtraining, which also depends on sleep, stress and how you feel.
Is the Readiness view free?
Yes, today. When Gryper Plus launches, Readiness becomes part of Plus; the Volume view stays free.