I know Wade's pyramid training rules, but I don't know how to increase the load in training. For example, I added a pair of barbells after the first set of exercises. So, is it appropriate to add a pair of barbells to the next group? In other words, how much load should the next group increase (decrease)?

Yates:

The pyramid rule refers to the number of times that each group can complete in a continuous exercise, not the weight of barbell pieces at both ends of the barbell, as long as the increased weight enables you to complete the expected number of times that each group can achieve. In other words, let times be your guide. For example, only do four exercises, the first group does 15 times, the second group does 12 times, the third group does 10 times, and the fourth group does 8 times. The key is how to arrange the first group. If the first group can only try to do 14 and 15 times, then the weight you use is appropriate. If you can do 16 times or more, then you have to adjust the weight so that the first group can only do 14 and 15 times. If the first group can only do 1 1 and 12 times, it means that the weight is too heavy, so that the number of times of the first group can reach 14 and 15 times. The other teams should also follow this principle, that is, the second team can only try 1 1 or 12 times, the third team tries 10 or 9 times, and the first team tries 6 to 8 times.

The pyramid rule is only a training method to gradually increase muscle mass, and it cannot stipulate which action to do, how many groups to do, and how many times to do each group. You should use it to make your own training plan according to your special needs. For example, when I use the golden rule, I am different from others, not because my method is better than others, but because it suits me best. Again, I never want to impose my practices on others. The law I am using now needs a lot of strength. Strong willpower, strength and skill. And this is not something that those who have not undergone years of rigorous training can do. If you have read my serial articles published in flex magazine, you will find that when I train large muscle groups, I only do one group in the last exercise. You ask, "How can this be called the pyramid rule? My answer is that I train this muscle group according to the pyramid rule, not different action groups. In other words, I regard the training of this muscle group as a group.

The following is the training method of my triceps brachii. I use three movements. The first movement is divided into three groups (15 times, 12 times, 10 times), and the second movement is divided into two groups (12 times, 8 times, 10 times).

When these two movements are completed and the third movement is ready, the triceps are extremely sore. Congestion, the third movement only needs to do a set of exercises for 8 to 10 times, and can't be done any more. For the average bodybuilder, I suggest you use the regular pyramid rule to train your whole body muscles, with three

Four movements, each movement is done in four groups, and each group does 15, 12, 10 and 8 times.

Some training movements, such as supine triceps flexion and extension, are the most effective ways to practice triceps. However, it should be noted that this action puts great pressure on the elbow, so you should first do two groups of light warm-up exercises, and then use the pyramid rule, each group does 15, 12, 10 and 8 times. No matter how you use the pyramid rule, if the action is not correct, everything will be useless.

It has no effect on the training effect to jerk, jerk and shove just to complete the number and times of movements. You know, which muscle you want to practice, you must do the last movement of each group. You must try to do it again. If not, the muscle mass will not grow.

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For every financial manager, the financial pyramid is a commonplace topic. Its principle is that the bottom layer is wider and more stable, which is the cornerstone of establishing financial planning, such as savings, insurance, national debt and so on. Less risk; The middle level is the middle level in terms of term, risk and income, such as corporate bonds, financial bonds, preferred stocks, various funds, etc. Aggressive investment products, such as houses, stocks and futures. Narrow top, more investment, more risks and relatively high returns.

How high the spire of the pyramid is and how long the base is depends on the hopes, needs and abilities of the people who built the pyramid. The common asset allocation ratio is as follows, which is similar to several popular formations on the football field at present:

5-3-2: This is the most common asset allocation method. Invest 50% of assets in fixed-income products, among which, the distribution ratio of demand deposits, time deposits, insurance, national debt, etc. Also have some knowledge. Generally speaking, demand deposits are limited to keeping enough personal expenses for six months; Insurance expenditure should be 10%-20% of personal annual income. Time deposits and treasury bonds should be arranged according to specific circumstances. 30% is arranged by various investment funds and bonds. 20% invested in the stock market. This collocation method is suitable for most people, especially those over 40 years old. It is characterized by stability and good returns. The defect is that for those who pursue higher income, the income is still not satisfactory.

4-4-2: It is a balanced asset allocation method. The difficulty lies in the specific arrangement of 40% of the intermediate level. It is better to invest more in bond funds and balanced funds, and the stock funds should not exceed 15%. People around the age of 35 are more suitable, because they can attack and retreat. When the economy is uncertain, it can be changed to 5-3-2, and when the economic situation is good, it can be changed to 4-3-3;

4-3-3: This is an enterprising financial management method, which is more suitable for young people under the age of 30 or people with rich investment experience. This financial management method increases the investment in the high-risk part, that is to say, it increases the part where the financial manager personally participates in direct investment, which can fully satisfy his psychology and sense of accomplishment in pursuing high returns.