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The Joe Weider Training Principles
The Joe Weider Training Principles
Everything You Need to Know For Success in the Gym
By Adam Sinicki
Joe Weider, 'the Father
of
bodybuilding', was around at the start of it all – when things all
started kicking off during the 'golden age' of bodybuilding. He was
there when Arnie first took his title and it was through his
magazines that he helped boost his reputation and get people
generally more interested in bodybuilding. Since then he has hosted
competitions, brought out countless magazines, sold protein shakes
and bars and generally earned himself the title of 'Father of
bodybuilding' (Arnie must be bodybuilding's wayward son... which
would make Joe Arnie's Granddad).
But Joe Weider also had one other great gift to give bodybuilders –
which was the 'Weider Training Principles' which he amassed by
watching all of the best bodybuilders training and noting what worked
and what didn't. He didn't invest anything new per se and he admitted
as much – rather he just outlined and named a lot of the techniques
that lots of bodybuilders were already doing without really
realising it or giving them a name or structure. He took what the
bodybuilders were doing then and distilled it in order to create a
list of the best techniques used by Arnie, Zane, Columbu and others
so that the rest of us might benefit. These were the Weider
Principles of Training, and they are as follows.
The Weider Principles
Program Designs – Weider Principles for
developing training programmes.
Cycle
Training: Here you devote segments of your
training to particular goals. The most famous form of cycle training
is 'bulking and cutting' whereby you spend a certain amount of time
building muscle with high intensity training and lots of protein, and
then switch to a period of eating less and doing more CV.
Eclectic
Training: This means including a diverse
range of variables – for instance different set and rep patterns. Of
course utilises a lot of other principles of training.
Muscle
Priority: This is a logical and common
sense one of the Joe Weider training principles. Essentially it just
means doing the weakest muscle first as that will mean you have the
maximum amount of energy when you hit it, and it will get the most
intense workout.
Progressive
Overload: Simply means gradually
increasing the amount of weight you add for each workout and each
cycle so that you are consistently improving. You may also wish to
increase intensityles of training.
Instinctive
Training: Instinctive training is one
of my personal favourite of the Weider Principles and means training
based on how your muscles feel rather than how what you've been
taught. After a while of training you come to be able to recognise
the signs your body is showing you and then you can train based on
these.
Muscle
Confusion: This means hitting your muscles
with as many different kinds of sets and reps combos as possible,
while mixing up the weights, the intensity and the length of your
rests. By preventing your muscles from adapting to your training, you
can avoid them hitting a plateau and stopping growing.
Increased Intensity – Joe Weider
Principles that
focus on making your individual exercises more intense and effective.
For hardcore bodybuilders only.
Continuous
Tension: This means not relaxing your
muscle once you reach the top of the movement, or as you lower it,
but rather tensing your muscles all the way through the muscle in
order to get the most out of the movement. This takes discipline, and
it's a type of training that won't win you any credit as no one will
know you're doing it. But your muscles will. And. They. Will. Grow.
Flushing:
Flushing is where you hit your bodypart
with a huge set on a light weight. It's great for muscle confusion
and a perfect way to end a targeted workout. We're talking doing 100
fast reps on the bicep curls or something rather than 8 heavy ones.
Holistic
Training: Using various training
techniques in the hope of hitting the maximum number of muscle
fibres. This means using heavy sets of weights and light to hit the
slow and fast twitch muscle fibres among other things. Similar to one
of the Biomatrix's own principles of training - Time Division.
Isolation
Training: Here you train a muscle group
in such a way that you have isolated just
that muscle and
you can't receive
'help' from other body parts. The preacher bench is a great example
of isolation training as it stops you 'swinging' into a bicep curl.
One of the most widely used of the Joe Weider training principles.
Iso-Tension:
This means tensing and holding your
muscles between sets. It's used by competitive bodybuilders as a way
to improve their ability to pose.
Peak
Contraction: Conversely peak contraction
means tensing the muscle at the peak point of the movement.
Surprisingly painful.
Advanced Training Techniques – These
are the Joe
Weider principles of training that can be used to increase intensity
further, but
they are only recommended for the advanced bodybuilder.
Supersets:
Supersets mean that you do two
exercises together rather than resting. So you might do a set of 10
bicep curls, and then instead of resting, do 10 tricep extensions
before returning to the curls. Often supersetting means using two
complimentary but distant body parts, but it can also meaning
training the same body part twice.
Tri-Sets:
Tri sets means doing three consecutive
but distinct exercises that target a single muscle group without
rest.
Giant
Sets: Giant sets are sets composed of four
or more exercises. These larger sets mean that your same muscle group
is hit repeatedly from slightly different angles and with no time to
rest and that maximises the amount of microtears while increasing
muscle confusion.
Burns:
Burns mean that once you are unable to
perform whole reps, you continue to perform repetitions using as much
of your range of motion as is available. Often this will mean just
'bouncing' the weight at the lowest point of the exercise.
Cheats:
Cheats are another of the Joe Weider
training principles that have gained widespread acceptance outside of
the bodybuilding community. Here when you can do no more reps, you
then use momentum or a different angle to continue performing more.
This way you are taking some of the strain off of your muscles, but
still training as much of them as is left able to perform.
Drop
Sets: Also called descending sets, this means
dropping down a weight as soon as you can't do any more in order to
continue a set. Trains the muscles past the point of failure like
cheats which is where the real microtears happen.
Pyramid
Sets: Pyramid sets on the other hand mean
training using very light weights, then increasing that weight to a
top point, and then decreasing it again. Like drop sets or descending
sets but even more painful.
Negatives:
Here you either start with a weight too
heavy, or train to failure. From there you then lower the weights as
slowly as possible so that you are still using the muscles just at a
different point in the movement.
Partial
Reps: Partial reps mean doing exercises
but only within a small range of motion. This makes them like
isolation sets except even more
isolated
– isolated to a part of the muscle rather than even a single part.
Pre-Exhaustion:
This means purposefully exhausting
a specific muscle or muscle group with an isolation exercise before
using a compound movement where they would normally be involved. This
then takes them out of the running for that exercise and forces you
to recruit different muscles, while also helping to train the
pre-exhaustion muscles past failure.
Rest
Pause: This means using tiny pauses of a
couple of seconds within a set in order to allow you to pump out a
few extra repetitions.
Copyright 2012 The Biomatrix.Net
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The Joe Weider Training PrinciplesEverything You Need to Know For Success in the GymBy Adam Sinicki
But Joe Weider also had one other great gift to give bodybuilders – which was the 'Weider Training Principles' which he amassed by watching all of the best bodybuilders training and noting what worked and what didn't. He didn't invest anything new per se and he admitted as much – rather he just outlined and named a lot of the techniques that lots of bodybuilders were already doing without really realising it or giving them a name or structure. He took what the bodybuilders were doing then and distilled it in order to create a list of the best techniques used by Arnie, Zane, Columbu and others so that the rest of us might benefit. These were the Weider Principles of Training, and they are as follows.
The Weider Principles
Program Designs – Weider Principles for developing training programmes.Cycle Training: Here you devote segments of your training to particular goals. The most famous form of cycle training is 'bulking and cutting' whereby you spend a certain amount of time building muscle with high intensity training and lots of protein, and then switch to a period of eating less and doing more CV.
Eclectic Training: This means including a diverse range of variables – for instance different set and rep patterns. Of course utilises a lot of other principles of training.
Muscle Priority: This is a logical and common sense one of the Joe Weider training principles. Essentially it just means doing the weakest muscle first as that will mean you have the maximum amount of energy when you hit it, and it will get the most intense workout.
Progressive Overload: Simply means gradually increasing the amount of weight you add for each workout and each cycle so that you are consistently improving. You may also wish to increase intensityles of training.
Instinctive Training: Instinctive training is one of my personal favourite of the Weider Principles and means training based on how your muscles feel rather than how what you've been taught. After a while of training you come to be able to recognise the signs your body is showing you and then you can train based on these.
Muscle Confusion: This means hitting your muscles with as many different kinds of sets and reps combos as possible, while mixing up the weights, the intensity and the length of your rests. By preventing your muscles from adapting to your training, you can avoid them hitting a plateau and stopping growing.
Increased Intensity – Joe Weider Principles that focus on making your individual exercises more intense and effective. For hardcore bodybuilders only.Continuous Tension: This means not relaxing your muscle once you reach the top of the movement, or as you lower it, but rather tensing your muscles all the way through the muscle in order to get the most out of the movement. This takes discipline, and it's a type of training that won't win you any credit as no one will know you're doing it. But your muscles will. And. They. Will. Grow.
Flushing: Flushing is where you hit your bodypart with a huge set on a light weight. It's great for muscle confusion and a perfect way to end a targeted workout. We're talking doing 100 fast reps on the bicep curls or something rather than 8 heavy ones.
Holistic Training: Using various training techniques in the hope of hitting the maximum number of muscle fibres. This means using heavy sets of weights and light to hit the slow and fast twitch muscle fibres among other things. Similar to one of the Biomatrix's own principles of training - Time Division.
Isolation Training: Here you train a muscle group in such a way that you have isolated just that muscle and you can't receive 'help' from other body parts. The preacher bench is a great example of isolation training as it stops you 'swinging' into a bicep curl. One of the most widely used of the Joe Weider training principles.
Iso-Tension: This means tensing and holding your muscles between sets. It's used by competitive bodybuilders as a way to improve their ability to pose.
Peak Contraction: Conversely peak contraction means tensing the muscle at the peak point of the movement. Surprisingly painful.
Advanced Training Techniques – These are the Joe Weider principles of training that can be used to increase intensity further, but they are only recommended for the advanced bodybuilder.Supersets: Supersets mean that you do two exercises together rather than resting. So you might do a set of 10 bicep curls, and then instead of resting, do 10 tricep extensions before returning to the curls. Often supersetting means using two complimentary but distant body parts, but it can also meaning training the same body part twice.
Tri-Sets: Tri sets means doing three consecutive but distinct exercises that target a single muscle group without rest.
Giant Sets: Giant sets are sets composed of four or more exercises. These larger sets mean that your same muscle group is hit repeatedly from slightly different angles and with no time to rest and that maximises the amount of microtears while increasing muscle confusion.
Burns: Burns mean that once you are unable to perform whole reps, you continue to perform repetitions using as much of your range of motion as is available. Often this will mean just 'bouncing' the weight at the lowest point of the exercise.
Cheats: Cheats are another of the Joe Weider training principles that have gained widespread acceptance outside of the bodybuilding community. Here when you can do no more reps, you then use momentum or a different angle to continue performing more. This way you are taking some of the strain off of your muscles, but still training as much of them as is left able to perform.
Drop Sets: Also called descending sets, this means dropping down a weight as soon as you can't do any more in order to continue a set. Trains the muscles past the point of failure like cheats which is where the real microtears happen.
Pyramid Sets: Pyramid sets on the other hand mean training using very light weights, then increasing that weight to a top point, and then decreasing it again. Like drop sets or descending sets but even more painful.
Negatives: Here you either start with a weight too heavy, or train to failure. From there you then lower the weights as slowly as possible so that you are still using the muscles just at a different point in the movement.
Partial Reps: Partial reps mean doing exercises but only within a small range of motion. This makes them like isolation sets except even more isolated – isolated to a part of the muscle rather than even a single part.
Pre-Exhaustion: This means purposefully exhausting a specific muscle or muscle group with an isolation exercise before using a compound movement where they would normally be involved. This then takes them out of the running for that exercise and forces you to recruit different muscles, while also helping to train the pre-exhaustion muscles past failure.
Rest Pause: This means using tiny pauses of a couple of seconds within a set in order to allow you to pump out a few extra repetitions.
Copyright 2012 The Biomatrix.Net
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