训练容量计算器
本次训练的容量负荷与总次数
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容量负荷 — 组数乘以次数再乘以重量 — 是衡量一次训练完成多少工作量最清晰的指标之一，循序渐进地增加它是肌肉增长的主要驱动力。输入组数、每组次数和每次重量，即可得出该动作的总吨位和总次数。将各动作的数值相加可追踪每个肌群的每周容量，并关注趋势而非任何单次训练。
容量负荷 = 组数 × 次数 × 重量。这是比较不同训练之间总训练量或追踪每个肌群每周容量的简便方法。追踪趋势比任何单一数值更重要；随着时间推移容量逐步增加通常会带来肌肉和力量的提升。
常见问题
- What is training volume in weightlifting?
- Training volume, or volume load, is the total work done in a session, calculated as sets times reps times weight (tonnage). It captures overall workload better than weight alone and is a key driver of muscle and strength gains over time.
- How do I calculate volume load?
- Multiply sets by reps by the weight lifted. For example, 4 sets of 8 reps at 60 kg equals 1,920 kg of volume load. This calculator adds it up for an exercise or whole session and also reports total reps, in kilograms or pounds.
- How much training volume do I need to build muscle?
- Research suggests roughly 10 or more hard sets per muscle group per week supports growth for most lifters, with more advanced trainees often needing more. Increase volume gradually and watch recovery, since too much too soon can impair progress.