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.

12. Periodic law

At some point throughout the year, you should adopt an exercise course aimed at building muscles. In another period, we should lose weight, increase the number of times, shorten the rest time between groups and highlight the muscle lines. In another short period, the amount of exercise was greatly reduced, mainly for rest. Only in this way can we avoid excessive fatigue and injury and keep steady progress.

13. Static tension law

This rule is related to muscle control. When you do an action posture, deny whether to use weight. Finally, if you can stand still and maintain the maximum tension for 3-6 seconds, or repeat it three times after standing still, it is the static tension training method. Champions often do this kind of training for all muscles of the whole body three times a week. This training method can enhance the nerve's ability to control muscles, make you better express various body postures and shapes in the competition, and make the muscle lines stand out obviously.

(3) advanced training rules

14. "Cheating" rule

In order to get the maximum intensity of muscle stimulation during exercise, you should practice in the right posture when doing every movement, so that you won't do it again. Can you continue to practice at this level? The answer is yes, that is, let the action deviate slightly from the prescribed posture, or use the strength of other parts to complete that last time or increase it once or twice. Wade called this non-compliance "cheating". He believes that when you can't do it in the right posture, you should apply the "cheat" rule. In this way, you add extra load to the muscles you exercise. Even when you still have the strength to do the action in the right posture, you should take the means of "cheating", which will reduce the stimulation to the muscles.

15. Triple rule

Doing three different movements in the same muscle area without rest, called triple group, can make your muscles congestion quickly. Because different movements are chosen, muscles are stimulated from different angles and parts. This helps to promote the perfect development of a muscle and thicken blood vessels.

16. Large group rules

This is 4-6 movements to exercise the same muscle part in the connection, without adding or resting, so that the exercised muscle part can be fully developed.

17. Early fatigue law

Some exercises in one part must be done by the strength of another muscle. However, because the muscle strength of the other part is weak, it is often impossible to continue to do it, and when it is necessary to stop practicing this movement, the part originally scheduled for main training has not been stimulated with the necessary intensity. Take "lying up" as an example. Exercising pectoralis major is a main action, but you must rely on the strength of triceps brachii to lift the barbell. It often happens that the arm is exhausted and can no longer be lifted, but the pectoralis major has not felt sore yet. In this case, before doing supine lifting, you can do an action that does not need too much arm strength and affects the trap of pectoralis major, such as "horizontal flying bird" to make pectoralis major tired, and then do supine lifting, which will make the pectoralis major more sore after exercise. This training method is called "pre-fatigue method". When doing this kind of training, you should first practice the "isolated" action completed by one muscle, and then do the "basic action" completed by multiple muscles.

18. rest stop rules

How do you use the maximum weight you can lift in each group of an action? The answer is to adopt this rule. The solution is: first, do a group of movements with the maximum weight you can lift 2-3 times; Then rest for 40-60 seconds and do it twice; Rest for 60-90 seconds and do 1-2 times. In this way, you should be able to reach the maximum weight, which is a training rule to increase physical strength and muscle mass.

19. Peak shrinkage rule

This is a main rule that makes muscle lines very obvious. It requires that when an action is in the most tense position of muscle contraction, it should be kept in the most tense state and then slowly return to the starting position of the action. Some movements are not easy to do, for example, when doing dumbbell "bending", the weight of dumbbell is supported by elbow when the movement reaches its peak, so it is not easy to tighten muscles. In order to provide appropriate resistance when the muscles contract most tightly, you can lean forward slightly so that your arms are not in the straight line of gravity, so that you can't completely lock your elbows and keep your muscles in a state of tension. This can raise the peak of biceps brachii and clearly outline the muscle lines.

20. Law of Constant Tension

The inertia of the body may do great harm to your exercise effect. If you move so fast that you borrow swing power in most sports, it will weaken the work done by your muscles. Might as well take it slow. First of all, don't start with impulse when doing actions; Then, you don't need to lift or lower slowly, so that the muscles are always in a state of tension, so that the muscle lines are particularly obvious.

2 1. anti-gravity law

When your movements return to falling, it is a strong way to resist the weight falling force, which will make your muscles grow rapidly. This kind of training should not be used often, only occasionally. The specific method is: if you do dumbbell bending, you can do it eight times in a row with a weight of 30 kilograms, then use 35 kilograms of dumb poison to lift it to your shoulders by swinging force, and then let it slowly fall to the starting point in the right posture. This training method can strengthen your muscles and connective tissue, and enhance your physical strength. You can also use this method to accelerate your entry into the weak parts of your body.

22. Law of Strong Extrusion Time

This is a strenuous exercise. The practice is: take doing bench press as an example. If you can do it eight times with 80 kilograms, when you do it eight times but can't finish the ninth time, please ask your partner to help you in the center of your machine (minimum necessary force), so that you can pass the barbell through that difficult point and then finish this action by yourself. In this way, "squeeze out" 2-3 times more. This kind of exercise can make the muscles reach extraordinary fatigue, thus stimulating the muscles to become bigger and stronger.

23. Double division rule

Many bodybuilders do exercises twice a day: 1 or 2 muscle groups in the morning and 1 or 2 muscle groups in the afternoon or evening. This is the law of double division. Its benefits are obvious, because only practicing more and more groups in one exercise can promote muscle growth.

24. Trigonometry

There are very few bodybuilders with extraordinary recovery ability, so the three-point method can be used. Practice once every morning and evening, only 1 or 2 muscle parts at a time. Albert Beckers, an outstanding bodybuilding champion in the world, nicknamed "Evergreen Tree", used this method.

25. The "ignition point" rule

Give you a normal posture and try your best to complete the last movement of a group. Continue to do a few short and incomplete movements, let excess blood enter your moving muscles, so that the muscles feel extremely sore, like burning, so it is called the "ignition point" rule. Physiologically speaking, these incomplete combinations can deliver more blood to muscles and produce more lactic acid. This increased lactic acid can cause an uncomfortable feeling called "burning". But these extra blood and lactic acid will make cells swell and microvessels proliferate. All these contribute to the increase of muscle circumference and the thickening of blood vessels in muscles.

26. Law of quality

This rule is to gradually reduce the rest time between groups when exercising according to the prescribed times and times. This training method is mostly used for pre-competition exercise, which can make the blood vessels in each muscle more prominent.

27. Descending grouping rules

This kind of exercise needs two companions to help you. When you do an action with a certain weight of mechanical barbell, when you can't do it for a specified number of times, take one piece from each barbell piece standing on your barbell head some time ago and do it for several times. This training method can make the exercise intensity of an action reach a level that is difficult to achieve with one move. This is a very hard exercise. In a practice class, it should only be used for the action of 1-2.

28. The rule of intuition

Only you know what kind of exercise suits you best, which is the most important way to master sports in bodybuilding. A qualified bodybuilder must be able to make his own exercise courses and arrange himself in the most effective frequency, frequency and order. He should also know what to eat and how to eat in order to maximize the effect of exercise. Without this ability, it is difficult to give full play to its potential. Everyone's reaction is not exactly the same. Through practical experience, you can quickly and correctly feel the reaction of your body and exercise according to this intuition. This ability can't be cultivated in a short time. We should always pay attention to the body's reaction in various exercises, so as to know whether a certain exercise method can play a good role.

The principle of balance

Two exercise rules: develop large muscles and isolate individual muscles for fine processing. This is to apply the most effective movements and training rules to your exercise system. When you can combine this rule with the "intuition" rule, you will basically master the exercise skills to maximize your physical strength, shape and muscle mass.

30. Some operational rules

In order to increase the strength and circumference of flesh and blood, you can only practice some basic movements, whether it is the beginning or the end. This is best done on a support. When you only practice some movements, you can use more weight in the afternoon, because there are many jacks on this bracket, which allows you to insert the bracket at a selected height to keep your arms straight during the whole movement. Take pull-ups as an example. If you don't add weight, you can easily pull your body above your chin to exceed the height of the tension machine, but if you add 20 kilograms of iron pieces to your waist, you may only be able to pull it to half of the whole movement. In other words, when you don't load pull-ups, you can't fully exercise the muscles used at the beginning of the action, which is limited by the fact that you can't pull-ups in the middle range. Therefore, you can only practice this part of the action from pull-ups to neutralization, so that the muscle tissue related to this part of the action can be fully exercised and achieve the maximum exercise effect.

3 1. Fast rule

Although the general training methods emphasize that it is best to do the movements slowly, so that you can fully control the correct process of the movements and feel the tension of the muscles. This is routine. But when you remember that you have exercised quite well according to this routine, when you have developed the correct action habits and Mink's regrets, sometimes you can try the fast rule to get exercise. Will promote the further development of your muscles. The method is: if you usually do an action, you can use a certain weight to do it 8- 12 times when using an action, and do it with the fast action necessary for explosion on the premise of keeping correct practice. Ideologically, we should focus on removing branches as soon as possible. However, only people with a certain training foundation can try this training rule.

32. Staggered rules

This is actually an advanced form of "priority rule". When using the "priority exercise rule", it is generally to exercise large muscle groups (legs, chest, back, shoulders) or parts that make the slowest progress and need to be improved quickly. Building a large muscle group requires a lot of energy. Do these movements well at the beginning of the physical education class, and you may have enough physical strength to complete the training with due intensity and achieve good sports results. It takes less energy to practice small muscle groups, but if you don't practice first, you may be squeezed out later because of lack of time. This rule can kill two birds with one stone.