1) Training rules for beginners

1. Progressive overload rule

Strengthen the foundation of any health quality (strength, muscle circumference, endurance, cardiopulmonary vascular function, etc.). ) is to let your muscles undertake heavier tasks than before, and let them bear more and more loads. For example, if you want to increase muscle circumference, you should not only try to use more weight day by day, but also increase the number of exercise groups and the number of exercises per week. If you want to increase the endurance of local muscles, you can gradually reduce the rest time between each group of movements, and increase the number of groups exercising muscles and the number of movements in each group. Everything should be done step by step. The basic concept of all physical exercises is overload, which is also the solid foundation of Wade's law.

2. Multi-group practice rules

During the initial construction of the Wade system, most experts suggested that aspiring bodybuilders only need to do one line for each movement they choose. If you choose 12 to exercise the whole body in a sports course, then do 12 group. Wade's law suggests that each movement should be practiced in multiple groups (3-4 groups), so that each muscle group can be thoroughly exercised and increased to the maximum.

3. Practice rules in isolation

You can let many muscle groups do a sport together, or you can let them do it separately. For the completion of a complex overall movement, each related muscle group has its own function, except for the main power, some play an auxiliary role, some play a stabilizing role, and some play a confrontational role. In order to develop a local muscle to the maximum extent, it is necessary to separate it from other muscle activities at work as much as possible and let it bear the load alone without the help of other parts of the body to obtain concentrated stimulation. This exercise method is mainly used to highlight and strengthen the muscles of a certain part, focusing on correcting the shortcomings of a certain part of the body.

4. Chaos and unpredictability (changeable movement) rules

One of the main factors that promote the continuous development of muscles is that they should never be adapted to a certain sports course. If you use a set of different methods to exercise, so that your muscles are not used to a certain fixed action mode, angle, weight, frequency and programming, but feel strong stimulation, you can cause a good response.

(2) Intermediate training rules

5. Priority rule

In order to improve the weakest part of the body or the relatively underdeveloped part that needs to be strengthened, all the actions to exercise this part can be arranged at the front of a training class, so that these actions can be completed when they are most energetic.

6. Pyramid rule

The increase of muscle fibers is the result of the main resistance contraction, which also increases muscle strength. Theoretically speaking, it can be a very effective exercise method to increase muscle and strength if you take the maximum weight you can do 8 times as a group and do several groups without warming up. However, you can't do this, because if you practice with your best strength without doing any warm-up activities, you are in danger of injury.

The pyramid rule was established to solve this problem. Do it 15 times with 60% of the maximum weight that can be lifted at one time, then gradually increase the weight and reduce the number of times until it is done 5-6 times with 80% of the maximum weight. In this way, you can get a heavy exercise effect after warming up, and you won't get hurt.

7. Division practice rules

When you do full-body exercise three times a week for several months, if you want to increase the overall exercise intensity, you can divide your body into upper and lower parts, and each part uses more exercise movements and groups to practice on different exercise days. Practicing only a part of the body on an exercise day is naturally stronger than practicing the whole body on an exercise day. There are many different specific arrangements for local exercise. If you divide your body into three parts, you practice four or more times a week.

8. Rules of mass crowding

You must let a lot of blood into a muscle and keep it there to promote muscle growth, which is actually an exercise rule. Take concentrated chest movement as an example, that is, use 3-4 chest movements continuously without interfering with other parts of the movement until all these movements are completed. This will fill your chest muscles with a lot of blood and make them feel bloated. Then take a rest and move to other parts.

9. Super group rule

When you combine two exercises with opposite effects in related muscle parts (for example, after completing the "arm bending lift" of the upper arm biceps, followed by the "arm bending stretch" of the upper arm triceps), this is called the super group. Combine these opposite muscle groups to practice. When practicing one part, it is beneficial to promote the elimination of fatigue in the other part. This is in line with the principle of neural function.

10. Composite grouping rules

Connecting two movements of exercising the same muscle part is called compound group. Its purpose is not to accelerate the elimination of fatigue, but to increase the congestion of this part of the muscle. For example, after doing a set of "barbell bending", immediately do a set of "dumbbell bending with upward inclination".

1 1. Comprehensive practice rules

According to scientific facts, different parts of muscle cells have different protein and energy systems, which respond to different levels of exercise. When encountering high resistance load, muscle fibrin will increase. The oxygen system (linear stereo) of muscle cells responds to high endurance training. Therefore, in order to make the repaired muscle cells bigger, it is necessary to do exercises in different time combinations from high to low. For example, the first group did 15 times, the second group did 10 times, the third group did 8 times, and the last group did 6 times. The combination of different weights and times is called comprehensive exercise rules, and the times and weights do not necessarily increase or decrease according to a certain range or procedure.