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训练量计算器

计算总训练量（组数×次数×重量）以优化肌肉生长。

What Is Training Volume and Why Does It Matter?

Training volume is the total amount of work you perform during resistance training, typically measured as sets per muscle group per week or as tonnage (sets times reps times weight). Research by Dr. Mike Israetel and Dr. Brad Schoenfeld consistently shows that volume is the primary driver of muscle hypertrophy, assuming adequate intensity and proximity to failure. However, more volume is not always better. Each individual has a Minimum Effective Volume (MEV) below which growth stalls, a Maximum Adaptive Volume (MAV) that produces peak results, and a Maximum Recoverable Volume (MRV) beyond which recovery becomes impossible. This calculator helps you identify where your current program falls on that spectrum so you can make data-driven adjustments rather than guessing.

How to Use Weekly Sets and Tonnage to Progress

Tracking weekly sets per muscle group is the simplest way to manage hypertrophy volume. A 2017 meta-analysis published in the Journal of Sports Sciences found that performing at least 10 weekly sets per muscle group produced significantly more growth than fewer than 5 sets. For most intermediates, 10 to 20 hard sets per muscle group per week is the productive range. Tonnage tracking (total weight lifted) complements set counting by capturing intensity changes. If your tonnage rises week over week while sets stay constant, you are achieving progressive overload even without adding sets. Use both metrics together: sets ensure you hit your MEV, and tonnage confirms that the quality of each set is improving over time.

常见问题

How many sets per week do I need to build muscle?▼
Most research suggests a minimum of roughly 10 hard sets per muscle group per week to maximize hypertrophy for intermediates. Beginners can grow with fewer sets, while advanced lifters may need 15 to 20 or more. The key is that each set is taken close to muscular failure, within about 1 to 3 reps in reserve.
What is the difference between MEV, MAV, and MRV?▼
MEV (Minimum Effective Volume) is the lowest volume that still produces measurable growth. MAV (Maximum Adaptive Volume) is the volume range that produces the most gains per unit of effort. MRV (Maximum Recoverable Volume) is the highest volume you can recover from before overtraining begins. Training between MEV and MAV is ideal for most people.
Should I track tonnage or just count sets?▼
Both metrics are useful. Set counts ensure you meet minimum volume thresholds for each muscle group. Tonnage captures load progression, which is important because adding weight to the bar is a primary driver of strength and hypertrophy. Tracking both gives you a complete picture of whether you are doing enough work and whether that work is getting harder over time.
单次最大重量计算器 (1RM)力量水平计算器增肌速率计算器

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