訓練容量計算機
本次訓練的容量負荷與總次數
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容量負荷 — 組數乘以次數再乘以重量 — 是衡量一次訓練完成多少工作量最清晰的指標之一，循序漸進地增加它是肌肉增長的主要驅動力。輸入組數、每組次數與每次重量，即可得出該動作的總噸位和總次數。將各動作的數值相加可追蹤每個肌群的每週容量，並關注趨勢而非任何單次訓練。
容量負荷 = 組數 × 次數 × 重量。這是比較不同訓練之間總訓練量或追蹤每個肌群每週容量的簡便方法。追蹤趨勢比任何單一數值更重要；隨著時間推移容量逐步增加，通常會帶來肌肉與力量的提升。
常見問題
- 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.