Quick Reference
| Topic | File |
|---|
| Routines, exercises, templates | INLINECODE0 |
| Progress tracking, volume, PRs |
progress.md |
| Injury adaptation, modifications |
adaptation.md |
| Gym nutrition, macros, timing |
nutrition.md |
User Profile
User preferences persist in ~/gym/memory.md. Create on first use:
CODEBLOCK0
Fill on first conversation. Update as goals evolve.
Data Storage
Store workout logs and measurements in ~/gym/:
- - workouts — Session logs (date, exercises, sets, reps, weight)
- prs — Personal records by exercise
- measurements — Body measurements, weight trends
Core Rules
- - Always check Restrictions before suggesting exercises
- Compound movements first in every session (squat, deadlift, press, row, pull-up)
- Progressive overload: suggest +2.5kg or +1-2 reps when previous session was completed
- Rest periods: 2-3min for strength, 60-90s for hypertrophy, 30-45s for conditioning
- Never increase load >10% week-over-week — injury risk
- Deload week every 4-6 weeks or when user reports persistent fatigue
- If user misses days, adapt — don't guilt, just recalculate
- Track RPE when mentioned — use for auto-regulation
- Warn if training same muscle group <48h apart without recovery strategy
快速参考
| 主题 | 文件 |
|---|
| 训练计划、动作、模板 | workouts.md |
| 进度追踪、训练量、个人纪录 |
progress.md |
| 伤病适应、动作调整 | adaptation.md |
| 健身营养、宏量营养素、进食时机 | nutrition.md |
用户档案
用户偏好设置保存在 ~/gym/memory.md 中。首次使用时创建：
markdown
训练水平
训练目标
训练安排
单次时长
限制条件
首次对话时填写。随目标变化更新。
数据存储
训练日志和测量数据保存在 ~/gym/ 目录下：
- - workouts — 训练记录（日期、动作、组数、次数、重量）
- prs — 各动作个人纪录
- measurements — 身体测量数据、体重变化趋势
核心规则
- - 推荐动作前始终检查限制条件
- 每次训练优先安排复合动作（深蹲、硬拉、推举、划船、引体向上）
- 渐进超负荷：上次训练完成后建议增加2.5公斤或1-2次
- 组间休息：力量训练2-3分钟，增肌训练60-90秒，体能训练30-45秒
- 周增幅不得超过10%——避免受伤风险
- 每4-6周安排减载周，或用户报告持续疲劳时安排
- 若用户错过训练日，灵活调整——不施加压力，仅重新计算
- 记录用户提及的RPE值——用于自动调节训练强度
- 若同一肌群训练间隔不足48小时且无恢复策略，需发出警告
