训练量计算器 — 公式
## How Training Volume Is Calculated
### Formula
**Volume = Sets x Reps x Weight**
Total workout volume sums this across all exercises.
### Why Volume Matters
Training volume is the primary driver of muscle hypertrophy. Research shows that 10-20 sets per muscle group per week is optimal for most lifters. Tracking volume ensures progressive overload over time.
### Formula
**Volume = Sets x Reps x Weight**
Total workout volume sums this across all exercises.
### Why Volume Matters
Training volume is the primary driver of muscle hypertrophy. Research shows that 10-20 sets per muscle group per week is optimal for most lifters. Tracking volume ensures progressive overload over time.
计算示例
5 exercises, each with 4 sets of 8 reps at 135 lbs.
- Volume per exercise = 4 * 8 * 135 = 4,320 lbs
- Total volume = 4,320 * 5 = 21,600 lbs
- Total reps = 4 * 8 * 5 = 160 reps
- Total sets = 4 * 5 = 20 sets