What is the principle of stepped sets? Workout: Full Body by Joe Weider. Anti-gravity principle

Joe Weider's bodybuilding training system is one of the best muscle building systems. It contributes to the formation of a courageous, strong and muscular figure in men. Women using the Weider System can tone their muscles and reshape their bodies, building energy and strength in the process. The first stage of training is the introductory system, which is intended for beginner athletes.

This set of exercises is designed for training three times a week - Monday, Wednesday and Friday. With this system, your muscles will be worked from all possible angles and will not get used to monotonous work. Thus, this system will not only develop strength and increase muscle volume, but also give them shape. At the first stage, you should focus on the correct execution of all movements in the exercises in order to find the right “track” and select the optimal training weight.

The introductory training system is designed for three months with breaks of 3-4 days between months, but if you continue to get good results, you can do more. Before moving on to the next stage, take a week's break to rest.

Monday:

Bench press, lying on a horizontal bench: 1 set x 8 reps
Raising arms with dumbbells to the sides, lying on a horizontal bench: 1 x 8
Standing lateral raise with dumbbells: 1 x 8
Leg straightening on the machine or with metal sandals while sitting: 1 x 8
Leg curls lying down or with metal sandals standing: 1 x 8
Exercise for neck muscles in all directions: 1 x 8
Standing Barbell Curl (Biceps): 1 x 8
Bench barbell elbow extension (French bench press): 1 x 8
Incline Dumbbell Curls (Biceps): 1 x 8
Lying leg raises on an incline bench: 1 x 12

Wednesday:

Barbell Clean: 1 x 8
One-arm dumbbell row: 1 x 8
Lowering bent arms with a barbell behind the head while lying down (“pullover”): 1 x 8
Standing Barbell Chest Press: 1 x 8
Standing close-grip barbell row to the chin: 1 x 8
Bent-over dumbbell raises: 1 x 8
Dumbbell elbow-to-thigh curl (biceps): 1 x 8
Bent-over elbow extension (triceps): 1 x 8
Barbell wrist curl with underhand grip: 1 x 8
Raising the body with a reduced amplitude from a lying position: 1 x 12
Back calf raise: 1 x 8
Single Leg Forward Lunge with Barbell on Back: 1 x 8

Friday:

Back Squat: 1 x 8
Straightening the legs on the machine while sitting: 1 x 8
Lying leg curl: 1 x 8
Barbell Deadlift: 1 x 8
Bent-over barbell row: 1 x 8
Bench press, incline: 1 x 8
Close-grip barbell press lying on a horizontal bench: 1 x 8
Seated overhead press: 1 x 8
Raising a barbell or dumbbell forward with straight arms: 1 x 8
Seated elbow extension (seated French press): 1 x 8
Seated Dumbbell Alternating Curl: 1 x 8
Standing reverse grip barbell curl: 1 x 8
Bent-over raise: 1 x 8
Walking calf raise with barbell on back: 1 x 8
Raising the body with a reduced amplitude from a lying position: 1 x 12
Incline leg raises: 1 x 12

Note:
For the first month, each exercise must be performed one set of eight repetitions with breaks of 1 - 2 minutes. For abdominal exercises, 12 reps. For the second month, perform 2 sets per exercise with the same number of repetitions, with a break between sets of one exercise of about one minute. For the third month, do two sets per exercise, but the first set is done for 5 repetitions with a maximum weight, and the second set is done for 9 repetitions with a lower weight. Ab exercises: 2 sets of 25 reps.

Weider's principles, as one of the fundamental components of the training process, are an incredibly powerful tool for increasing its effectiveness. Once formulated many years ago, and tested and perfected over decades, they can give you a powerful incentive to grow. The Vader Principles are a kind of ideology, once you become a follower of which, you will no longer be able to abandon it.

In order to understand the very essence of strength training, you need to approach the explanation of this phenomenon almost from a scientific point of view. In any case, when talking about strength training through the prism of working with weights, we mean a very specific type of physical activity aimed at improving skills (exercise technique), improving skills (strength, flexibility, endurance) and expanding the physical capabilities of our body (muscle building ).

Strength training allows you to work your entire body. Workouts are usually divided by muscle groups, of which we identify only seven: legs, back, chest, deltoids, triceps, biceps, abs. Each group includes, on average, from 10 to 15 or 20 exercises, the purpose of which is to work them out qualitatively and comprehensively from different angles. And here we are gradually approaching today’s topic of presentation. One or another of Weider’s training principles, which were discussed in the title of the article, is applicable to literally each of these exercises.

ADVICE. On our website you can find both training programs, which will be discussed below, and directly seven large illustrated articles describing in detail the technique and tips for performing the exercises. You can go to specific articles using the links corresponding to the name of the muscle groups:,.

Truly, Weider’s principles in bodybuilding can be imagined as a kind of ecosystem in which all elements are interconnected and often not interchangeable, since each of them performs its own function and is important in itself, as one without which the normal existence and functioning of the whole the system as a whole is not complete.

ADVICE. Previously, we have already described in detail the construction of the training process for men: , . So for women: , . This article serves as a logical addition to them, as an expansion of opportunities while maintaining the structure of the given training programs.

Load nature

As we know, basic exercises are the basis of strength training. All athletes, without exception, especially beginners, are recommended to build training programs around basic exercises. Shaping exercises are usually used when it is necessary to improve muscle symmetry, highlight their volume and emphasize their shape. Isolating exercises in the training program play an equally important, but still far from primary role, since they are not suitable for increasing body weight, but serve to target the muscles, reveal their relief and add striation. We described in more detail the specifics of these three types of exercises in our previous article “”.

We say this because Weider's principles apply to literally all training cycles and programs, including all known types of exercises, involving all muscles and even types of muscle fibers using loads of a completely different nature and acting from different angles, which ultimately forms the final result. This is why we need to understand not only the types of exercises, but also the types of load. And these indicators describe the nature of muscle contraction in the exercise.

Dynamic load is a type of load in which the length of the working muscles changes and movement occurs in the joint. An exercise that involves movement of the body or its parts can be called dynamic.
Static load is a type of load in which there is no change in the length of the working muscles and no movements are made in the joints. An exercise that involves a stationary position of the body or its parts is called static.

By and large, any exercise from the list of strength exercises that we described earlier in the relevant articles can be called dynamic. The most striking representative of static (or isometric) exercises is the press plank exercise. At the same time, in the plank you can perform movements with your body, arms and legs, and during the same bench press, you can hold the bar in a static position. In addition, earlier, when describing the technique of performing certain exercises, we also resorted to using the terms “positive” and “negative” phases of the exercise, which we will also talk about in the process of describing Weider’s training principles.

The positive phase of the exercise is the moment of lifting the weight or the athlete’s own weight. The positive phase is usually performed with an effort that is accompanied, or after which you can exhale.
The negative phase of the exercise is the moment of lowering the weight or the athlete’s own weight. The negative phase is usually performed with relaxation, which is accompanied by, or after which you can inhale.

Now, having understood the concepts of the nature of the load and the phases of the exercise, which will make it somewhat easier for us to understand the material, we can safely move on to studying the main topic. And first, let’s find out why the principles have this name.

Origin of Vader's Principles

This concept hides the principles of planning and constructing the training process formulated by Joe Weider, one of the founding fathers of bodybuilding. Of course, he cannot be considered the inventor of all these principles. By right, he can only be considered the person who collected, classified and presented them to the general public, which he himself never hid. It was because of this that his name was associated with the principles outlined, which were called in his honor “Joe Weider’s Training Principles”, or simply “Weider’s Principles”.

There are quite a few of these principles, 35 in total. However, we have collected them all in one article so that you can familiarize yourself with them. Of course, it will be quite difficult for an unprepared person to master such a significant amount of information, however, we tried to first arrange it in the form of a table as a visual aid, and then describe in detail each of the given points in the most accessible language.

As you can see in the diagram above, Joe Weider’s training principles, according to the accepted classification, are divided into three large blocks: principles of cycle planning, principles of training design and principles of exercise execution. Well, without further ado, let’s move on directly to studying them.

Principles of cycle planning according to Weider

The principle of macroperiods. It involves dividing the training cycle into periods. Take it as a period of time – a year. Split the year into strength (3 months), mass building (4 months), functional training (3 months), and definition work (2 months). Combine segments in duration and order of presentation depending on their priority and goals. This will give your body the most versatile development possible.

The principle of microperiods. This principle involves planning the training process within one month. Most often, weeks are planned in this way: heavy - light - heavy - light, or heavy - heavy - light - light. The first example is best suited for men, and was described by us in the corresponding section. The second example, due to physiological characteristics, is best suited for women, as we wrote about.

Split principle. This Weider principle involves dividing the training week into days for the upper and lower body. If you train twice a week, train your chest and back on one day, and legs on the other day. A three-day week involves training chest/biceps on one day, back/triceps on the second day, and legs on the third day. This approach is considered the most popular among most athletes due to its high effectiveness.

Crushing principle. It involves dividing one large workout into two or three shorter, but more intense ones. If you train chest/biceps on one day and such a workout takes an hour, you can train a larger muscle group (chest) in the first half of the day, and a smaller muscle group (biceps) in the afternoon. This will allow each individual workout to be carried out more intensively, efficiently and with less time wasted.

The principle of surprise. Performing the same exercises for a long time reduces the “muscle response” and causes addiction to a uniform load, which leads to stagnation in training. This principle of Joe Weider suggests constantly surprising the muscles with an unusual load, that is, not letting them get used to it and exposing them to different exercises, with different weights at different angles. This will greatly boost muscle growth and results.

The principle of overload. For stable and systematic growth of both strength indicators and muscle mass, it is necessary to systematically increase working weights. Increase the weight of the working equipment, giving the muscles a new, greater load than before. By increasing training stress, firstly, you will not allow the muscles to get used to a uniform load and go into stagnation, and secondly, increasing weights is the fundamental principle of muscle building.

The principle of volume. Muscles are made up of different types of fibers: fast and slow, each of which responds to training load differently. This principle of Weider's training involves uniform training of both types of muscle fibers through the use of different approaches to performing exercises, the number of approaches and repetitions, varying the frequency of training and the degree of their intensity, which improves the quality of training.

The principle of diversity. It is also called the principle of eclecticism. It involves constant alternation of basic, formative and isolating exercises (which we talked about). This variety allows, according to the principle of surprise, to prevent the muscles from getting used to one order of performing exercises, which should also be changed periodically. From time to time, rearrange the types of exercises in your program.

The principle of instinct. Instinctive training involves constant experimentation with your approach to the training process as a whole. Its task is to evaluate the results of certain changes or innovations in training, in order to further conclude how effective this or that approach, principle or method is for you. This Weider training principle involves listening to your body and learning to understand what works for you and what doesn't.

Principles of training according to Weider

Base principle. According to this principle, the entire workout is based exclusively on basic exercises and a selected muscle group. For example, chest training based on this principle is based primarily on barbell presses and dumbbell presses lying on a horizontal bench. This type of training is recommended primarily for beginners. It is used during the period of active muscle mass gain in order to quickly increase overall body volume.

The principle of form. According to this principle, the entire workout is built exclusively on formative exercises for the selected muscle group. For example, back training based on this principle is based mostly on variations of vertical block rows and one-arm dumbbell rows. This type of training is recommended for advanced athletes. It is used during the period when the mass that has already been gained needs to be given shape and volume added.

The principle of isolation. According to this principle, the entire workout is built exclusively on isolation exercises for a given muscle group. For example, leg training based on this principle is mostly based on leg extensions and bendings, as well as calf raises. This type of training is recommended for experienced athletes. It is used during preparation for competitions, to reveal relief, separate muscles and give them clear contours.

The principle of division. This Joe Weider principle suggests dividing training separately into flexor muscles and separately into extensor muscles. According to him, training, for example, arms can be divided into two workouts or even two days. One day you train your biceps, another day you train your triceps. It’s the same with legs - one day you train the front part of the thigh (quadriceps), the other day the back part (femoral biceps). This gives the muscles more training stress.

The principle of sets. A set is one approach in a specific exercise. Previously, it was customary to perform only one approach in each individual exercise. This approach is outdated, and the modern set principle involves performing several approaches in one exercise. By performing many sets of one specific exercise (more than 3), you get more muscle stress, which significantly accelerates their growth.

The principle of supersets. According to Weider's training principles, a superset consists of two exercises for antagonist muscles (flexors - extensors), combined into one, one approach each. So, you have the right to do a set of barbell curls, then immediately do a set of French presses and only then take a break. Two approaches to antagonist muscles without a break is one superset. Such approaches can be done from 1 to 3, 5 or more.

The principle of the complex. This principle, by analogy with the previous one, consists in combining two approaches into one large one, but only with the participation of synergistic muscles (extensors - extensors). For example, you could do a set of barbell squats, followed by a set of leg presses, and only then take a break. Two approaches of different exercises for synergistic muscles without a break - this is one comprehensive approach. You can do them as many times as you like.

Triset principle. This Joe Weider principle involves combining three exercises into one, one approach for each. Such a triset is made up of exercises for one muscle group. Using the example of chest training, this could be a bench press + dumbbell bench press + chest press in a machine. Moreover, it is not necessary that these are only bench press or only traction exercises. You can combine exercises in a triset as you wish.

The Giant's Principle. A so-called giant set can include 4 or more exercises, one approach for each. This way, you combine several small ones into one big approach. A giant set can be composed of both synergistic and antagonistic muscles. Using the example of training biceps and triceps, you perform the first and third exercises for biceps (with a barbell and dumbbells), the second and fourth for triceps (with the same equipment).

The principle of alternation. This principle of Joe Weider suggests that between approaches to larger muscle groups (legs, back, chest), perform approaches to smaller ones (deltoids, triceps, biceps or calves, trapezius, forearms, abs). For example, in leg training, you can do abdominal exercises between sets. Alternate squat sets with press sets, and so on in turn. But not in a row, but with rest, otherwise it will be supersets.

The principle of respite. Perform 2-3 repetitions with your maximum working weight for a specific exercise. Then take a short rest, about 30 seconds, then 2-3 repetitions and rest again. And so on until you reach the required number of repetitions for this exercise according to the training program. This will give the muscles a new, completely different type of training stress, which will further spur them to grow.

The principle of priority. According to this Weider training principle, when training a specific muscle group, the muscles lagging behind in development are trained first. If we consider shoulder training from the prism of poorly developed rear deltas, then it is with their pumping that you need to start training in order to give your best while you are still full of strength. This principle allows you to align lagging muscles, muscle groups or individual bundles and sections of them in development.

The principle of fatigue. It involves performing formative or isolating exercises for the selected muscle group before performing heavy basic exercises. This approach to building a workout makes it possible to pre-heat and pump up blood, that is, to prepare for work those muscles, muscle groups, or their individual bundles and sections that cannot be “reached” in the basic exercise. We talked about this in the corresponding section.

The pyramid principle. Start training with light weights and then increase them until you reach your working weight for the specified number of repetitions. If, for example, in a deadlift your working weight for 8 reps is 100 kg, start the exercise with an empty bar (20 kg) for 16 reps, then 40 kg for 14 reps, 60 kg for 12, 80 kg for 10 and finally 100 kg by 8. This will prepare you to work with heavy weights and at the same time warm up the muscles and fill them with blood.

The principle of drop sets. Finish the exercise by gradually losing weight. It's kind of a reverse pyramid. For example, in the bench press your working weight for 8 repetitions is 100 kg. Having completed the specified number of approaches, perform the last one without rest, as follows. 100 kg for 8 reps, immediately drop the plates from the bar, 80 kg for 10, then 60 kg for 12, then 40 kg for 14 and finally 20 kg for 16 reps. All this is done in one go, without interruption.

Principles of performing Weider exercises

The principle of quality. This Weider principle encourages you to gradually reduce the rest time between sets and at the same time increase the intensity of the exercise through increasing the number of repetitions. This principle significantly increases the intensity of training, which in turn enhances the spread of nervous stimulation from the brain to the spinal cord, which ultimately initiates a greater release of hormones than with less intense training.

The principle of cheating. In this case, cheating involves some kind of deception, the essence of which boils down to the following. At the end of the approach, when you have already brought your muscles almost to failure and you do not have enough strength to perform the repetition technically correctly, you are allowed to slightly violate the technique and “throw” the projectile or body by inertia. The disadvantage of this approach is that it violates the technique. The advantage is that you can put extreme stress on your muscles, crossing the point of failure.

The principle of tension. To keep the maximum number of muscle fibers involved in the work, leave tension in the muscles all the time. By fully extending your arms until your elbows lock or your legs until your knees lock, you remove the load from the muscles and transfer it to the joints. Compliance with this Weider principle requires uniform distribution of the load over the entire amplitude of movement of the projectile or the athlete’s body, without jerking or swinging due to inertia.

The principle of forcing. This principle involves having a partner who will help you overcome rejection at a time when your strength is running low. In other words, using the bench press as an example, this is a spotter whose task is not just to protect you from the barbell falling on your chest, neck or face, but to help you do one, two or more additional repetitions to put maximum training stress on the muscles.

Tide principle. According to this Joe Weider principle, before you begin to train a specific muscle group (for example, flexors), it is recommended to perform several sets of antagonist muscles (extensors). For example, before you start training your biceps, you can do several sets of triceps exercises. This approach will give you an indirect rush of blood into the muscle or muscle group that you plan to train.

The principle of burning. This principle suggests at the end of each individual approach, at the moment of exhaustion of energy resources in the trained muscle or muscle group, to perform final repetitions in partial amplitude. Using the bench press as an example, when you feel that you no longer have enough strength to press the barbell all the way to the top point, do not place it on the racks, but perform the remaining repetitions provided for in the program, bringing the muscles to a burning sensation.

Half-phase principle. This Weider training principle suggests performing the exercise in a selected range of amplitude, performing the lifting or lowering phase only partially. Such an unusual load will make it possible to pump those areas and sections of muscles that cannot be involved in work at full amplitude. The amplitude can be upper (not full extension/lowering), lower (not full flexion/raising) and middle (both at the same time).

The principle of negativity. The lowering phase of the weight, or as it is also called the “negative phase,” is better able to stimulate muscle growth than the positive phase (lifting). This is due to the fact that during the lowering phase you are able to work with a weight that is 30-40% higher than during the lifting phase. It is recommended to perform “negatives” twice as slow as “positives”. Using the example of pull-ups, you go up for 2-3 seconds, and go down for 4-6 seconds.

Peak principle. This training principle of Joe Weider involves adding a moment of peak contraction to the exercise, when at the top point you do not immediately return to the starting position, but linger for a few seconds and strain the working muscles even more. Using the information in the “butterfly” simulator as an example, at the moment your hands touch in front of you, stay in this position for 2-3 seconds and squeeze your hands even more.

The principle of speed. It involves performing exercises at an accelerated pace, which helps stimulate the development of fast muscle fibers. This method of muscle training allows you to develop maximum muscle strength and power. This is realized due to the fact that the fast type of muscle fibers is best suited to perform short-term but powerful work. Include “quick” sets in your workout to hit this fiber type hard.

The principle of isometry. This principle of isometric contraction involves holding the muscles under tension without any weights for a certain period of time. As a rule, the duration of one approach is about 10 seconds; in total, it is recommended to perform from 30 to 45 such approaches. According to studies, isometric load with systematic exercise can increase strength indicators by 5% within 10 weeks.

Conclusion

Summing up such extensive material, we should emphasize with a red line perhaps the most important training principle of Joe Weider, on which all others can be built - this is the principle of instinctive training. As you already understand, its very essence pushes you to learn to “listen” and “hear” your body. Experiment, evaluate his reaction, gain experience and draw conclusions to find for yourself the most effective of the training principles proposed above. Simply put, don’t be afraid to experiment and listen to your body. The road to success lies exclusively through experimentation.

Joe Weider's Training PrinciplesA include a whole cascade of rules that have proven their effectiveness in practice. Arnold Schwarzenegger program involves their use, in particular macroperiodization of training. Arnold’s basic mass-gaining program is demonstrated above, but Schwarzenegger also recommended including strength training in your annual training plan. As for “cutting,” it is used by all professional bodybuilders during competitions. Thus, Arnold’s program implements one of Joe Weider’s basic principles - macroperiodization. But let's look at all the principles in order!

Progression of loads – this is the most important principle, which we have already talked about a lot and often. The essence of this principle is that training should constantly surprise the muscles, giving them not just a new, but also a heavier load. Why is this needed? Muscle hypertrophy – this is an external manifestation of the body’s complex adaptation to an ever-increasing load. The load can increase in different ways, it does not have to be an increase in working weights, but increasing the weight of the barbell is the most effective way to progress loads. You can also increase the load by increasing the number of repetitions, increasing the number of approaches or exercises for the muscle group being trained, you can reduce the rest between approaches, include super techniques in the training program, and also diversify the training process as much as possible in order to “surprise” the muscles! Note: this principle should always be adhered to.

Insulation – we have also repeatedly repeated this principle of Joe Wyger, especially when it came to the technique of performing exercises. The idea is not to train with formative exercises, but rather that when performing absolutely any exercise, the athlete consciously tries to perform the exercise with the target muscle group. For example, you are doing a bench press, you could do the exercise in explosive technology , but instead place your feet on the bench and press the barbell, concentrating on working your pectoral muscles. Note: During power phases, this principle can be abandoned.

Diversity - this is a principle related to micro and macro periodization, when an athlete periodically changes training programs, training intensity, any exercises, or changes exercises in places. All this is necessary so that the muscles constantly receive unusual stress, due to which RNA synthesis occurs and, as a result, the growth of muscle tissue. Note: This principle applies only to formative exercises; the core of basic exercises cannot be changed during one program.

A priority – always priority is given to what is lagging behind, so Joe Weider recommended always training the lagging muscle groups, or muscle segments, first, placing exercises on them at the beginning of the workout. The same rule applies to the construction of a training split, that is, the athlete must first take care of training and restoration of lagging muscles, planning the rest of the complex, starting from their capabilities. Note: This principle of Joe Weider can be neglected by beginning athletes and athletes developing strength indicators or general muscle mass.

Pyramid - a very popular principle of Joe Weider, which allows you to safely bring muscles to failure. There is a straight pyramid where the lifter starts with light weights and high reps, finishing with a weight they can bench for 4-6 reps. The reverse pyramid, on the other hand, starts with heavy weight and failure reps, after which the weight is gradually reduced and the reps are increased. In both cases, before performing the exercise, it is necessary to warm up thoroughly, especially in the case of the reverse pyramid. The reverse pyramid cannot be used too often, as the muscles are under too much stress.

Pumping – one of Arnold Schwarzenegger’s favorite principles, which allows you to put into practice the principle of isolation. The essence of pumping is to pump blood into the muscles by performing a large number of exercises in a large number of repetitions and approaches. Note: pumping training is only part of the training process, that is, it can be a phase of some kind of training program, but training only in pumping mode, at least for a straight person, is pointless.

Supersets – are a way to increase the intensity of your workout, as well as achieve a pump. Supersets represent the performance of two exercises in a row, without rest between them, for the antagonist muscles. Thanks to this principle, Joe Weider manages to significantly increase the CP, since the athlete manages to perform many more exercises in the same period of time. Note: the use of supersets is recommended only for experienced athletes; for naturals, supersets are recommended only during arm training, and in order to train large muscle groups in this way, it is necessary to use anabolic steroids.

Complex sets - This is also Joe Weider’s principle, which allows you to increase the intensity of training, but in this case the athlete trains not several muscles, but one. The point is to perform two exercises in a row on the same muscle without rest. It goes without saying that a more difficult exercise is performed first, and then the athlete “finishes off” the muscle to failure. Note: complex sets can only be used to train genetically developed muscle groups, although anabolic steroids, as always, can fix everything.

- this is the help of a partner, or independent assistance to a working muscle group with other muscles. This is not about cheating, it is about helping yourself with your free hand by doing bicep curls with a dumbbell. When an athlete performs basic exercises, for example, a bench press, a partner should help. For what? This is a way to deepen muscle failure, when the athlete is no longer able to perform a single repetition with a given weight without breaking technique, then he needs help to finally “finish off” the muscles. Note: in bodybuilding, assisted exercises are performed at the same speed as the entire previous approach. This means that the belayer should not put his fingers, waiting for the bar to go down; on the other hand, there is no need to literally snatch it and put it on the racks yourself. Help only as much as necessary to maintain the speed of the exercise.

Triple sets - this is actually the same complex set, only consisting of three exercises. The exercises should be different from each other, that is, the athlete should not perform 3 basic exercises that equally emphasize the load on the target muscle group. The exercises should vary, for example, if a complex set is performed on biceps, then you need to perform biceps curls, Scott curls and hammer curls. If you are training your chest, then first you need to do a bench press, then an incline press and a crossover. Note: designed to develop endurance, work out relief, and only in very rare exceptional cases, when the athlete is extremely gifted, this principle can be applied to build muscle mass.

Giant sets – these are sets of 4-6 exercises for the same muscle group, they can be performed with or without rest between exercises. Essentially, this Joe Weider principle applies to endurance training , although, of course, if this principle is used only once, in order to create unusual stress on the muscles, then it can also stimulate hypertrophy of muscle tissue. Note: Giant sets are recommended only for training large muscle groups.

Sufficient rest - this is a principle that allows you to adequately recover between approaches, depending on what goal you set for yourself. If an athlete is training to develop muscle mass, then the rest should last from 30 to 60 seconds, if the athlete develops strength indicators, then the rest lasts from 3 to 6-7 minutes, if the athlete training for relief , then you need to rest for 20-40 seconds. The duration of rest depends on the method of energy supply to the muscles during strength work.

Peak contractions - this is the maximum tension of the target muscle group, which occurs when the muscle is in its maximum compressed state. The point is that the athlete does not lift the barbell too high, shifting the load from the muscles to the joints, which will allow him to linger a little at the point of peak muscle contraction, for 1-2 seconds, in order to squeeze the maximum out of the muscle. Note: apply this principle of Joe Weider as effectively as possible while performing pulling exercises, such as biceps curls, various types of rows for the back and shoulder girdle.

Moderate pace - this is a principle that means that exercises should be performed at a moderate pace, when the active phase of the exercise lasts 1-2 seconds, and the negative phase 3-4, which allows you to pump the muscles as efficiently as possible. A moderate pace ensures compliance with the exercise technique and will also help avoid injury.

Negative repetitions – this is a method of training when the athlete resists the weight of the barbell only in the negative phase of the exercise, while his partners perform the active phase for him. For example, when performing a bench press, the athlete only lowers the barbell himself, and his teammates standing next to him lift it up. Negative repetitions are performed with heavy weight and in a large number of repetitions, and this method of training also strengthens the ligaments and tendons.

Dissected workouts is a way to build a training split, suitable only for professional athletes who can afford to train 2 times a day. In essence, dismembered workouts are a way to break 1 workout into 2, when an athlete trains one muscle group in the morning and a second in the evening.

Partial reps - These are exercises in a shortened amplitude, allowing the use of heavier weights than those that the athlete usually uses. Partial repetitions can be performed both in the lower phase of the amplitude of movement and in the upper phase. As a rule, partial repetitions are used at the end of the approach, when the athlete no longer has enough strength to perform at least one more full repetition.

Training capacity - This is a principle that has already been mentioned above, but Joe Weider highlighted it separately. In fact, this principle is one of the ways to progress loads, but only more advanced. The fact is that the progression of loads by increasing working weights will not allow the athlete to overtrain, since he simply will not be able to use a heavier weight than the athlete can lift for training, and you can always increase the pace. Thus, if an athlete overdoes it and trains too intensely, the result will most likely be overtraining, not hypertrophy!

Dropsets - This is another super move that Joe Weider recommended to his students. The point is that the athlete begins to perform an exercise with one weight, performs a certain number of repetitions, then a partner throws several pancakes off the bar and the athlete performs a few more repetitions until he is forced to stop. Then the partner throws off more pancakes and so on until the athlete reaches failure with an empty bar.

Cheating - the most well-known way of deepening muscle failure, when an athlete uses weight much more than he can handle “purely,” but can only handle it in the case when he helps himself with additional muscle groups. The most important thing is to maximally focus the load on the target muscle group during cheating. You must clearly understand that cheating is a way to complicate, not facilitate, muscle work, so you should use cheating only if you have developed neuromuscular connections.

Complex training - These are workouts that combine mass, strength and relief training by using different exercises in different styles. This Joe Weider principle should only be used by very experienced athletes who are confident in their abilities. If you decide to use it, be sure to warm up well!

Speed is a way to explode muscles when an athlete trains not at a moderate pace, but in an explosive style. For what? This technique allows you to use much heavier weights than the athlete would normally use. This principle is, for example, applied during the first phase Plintovich systems . Only experienced athletes with well-developed ligaments and tendons can use explosive techniques.

Step sets - this is a method of training antagonist muscles, when between approaches to large muscle groups the athlete pumps small ones with moderate weight. For example, you can train your chest and biceps, back and triceps, legs and shoulders.

Muscle failure - This is Joe Weider's principle, which is especially popular in all gyms, it was popularized by Arnold Schwarzenegger, who argued that “without pain there is no growth”! In fact, muscle failure the thing is ambiguous, and how often it needs to be achieved remains a matter of open debate; Joe Weider himself doubted the advisability of refusal, even for “chemists.”

The principle of intuition – this is the principle of free will, which means that the athlete, according to his own feelings, must independently apply certain training schemes, certain methods, and also not be afraid to experiment, since the athlete knows and feels his body best of all!

Conclusion: You should apply Joe Weider’s principles in your training intelligently, understanding why you are using this or that principle. As you may have noticed, a number of principles are mutually exclusive, so there is no need to try to apply them all at once. Some principles are only suitable for gifted athletes, or athletes with an increased recovery rate. For those in the tank , Joe Weider trained professional athletes, developed his own principles of training for them, and professional athletes are all genetically gifted and all take “chemistry”. Using Joe Weider's principles, consider this!

Tags: for the whole body, for the mass, for the average level

Preface about the author of the program

Joe Weider is a truly iconic figure in modern bodybuilding. Perhaps he can be put on a par with such athletes (whom he trained) as Arnold Schwarzenegger, Frank Zane, Larry Scott, although he did not achieve significant success in “iron sports” as an athlete, but was a leading businessman developing the topic of bodybuilding in USA.

Since 1981, Weider founded his own publishing house, Weider Publications, which published world-famous magazines: Shape, Flex, Muscle Power, Mr America, Men's Fitness, Living Fit, Prime Health and Fitness, Fit Pregnancy, Cooks and Senior Golfer.

Training strategy

Joe Weider's training principles are described in detail in his books, we will focus only on the most popular:

● Use multiple sets to maximally exhaust your muscles and stimulate their growth.

● Shock your muscles. Don't let them get used to a certain load and/or number of sets and reps.

● If you want to increase a specific muscle, use isolated exercises in the most “anatomically convenient” position.

●Train weak muscles at the beginning of your workout while you are full of energy.

● Use the pyramid principle when lifting weights in your training. Use light weights at the beginning of your workout and then increase them. Start your workout with a weight of 50% of your maximum and complete 15 repetitions. Then increase the weight and do 10-12 reps. “Reach” in this way up to 80%, and repeat the exercises 5-6 times.

● Train in cycles. Build muscle first, then increase the number of reps per set and decrease the rest time.

● To lift more weight, use cheating. Cheating is a technique in which the load from a tired and isolated muscle is transferred to other, usually large muscles, in order to lift more weight. For example, “torso assistance” when lifting the barbell for biceps while standing.

● Pauses in the main approaches. If the weight of the apparatus is so heavy that you can only perform 2-3 repetitions with it, then perform these 2 repetitions, pause for 30-45 seconds. and do 2-3 more repetitions. And so on until you complete all the planned repetitions.

Joe Weider's Training Program for Intermediate Athletes

Monday

1. Bench press with a wide grip, 3 sets of 9 reps.
2. Standing barbell press from the chest 3 sets of 9 reps.
3. Raising arms with dumbbells while lying head up at an angle of 45 degrees.
4. Barbell rows to the chin with a narrow grip/incline 3 x 9 reps.
5. Standing lateral raises with dumbbells, 3 sets of 9 reps.
6. Standing barbell curls 3 sets of 9 reps.
7. Raising the torso to the legs from a lying position, 3 sets of 30-50.
8. Curls with dumbbells reclining on an incline bench at an angle of 45 degrees, 3 sets of 9 repetitions.
9. “French” standing barbell press 3 sets of 9 reps.
10. Side bends with dumbbells in hands, 3 sets of 30-50.

Tuesday

2. Raising the shoulders with the barbell in the lowered hands, 3 sets of 9 repetitions.
3. Deadlift 3 sets of 9 reps.
4. Leg straightening, sitting on a special machine, 3 sets of 9 repetitions.
5. Single leg calf raises 3 sets of 9 reps.
6. Wrist curls with a barbell grip from below/overhand, 3 sets of 30-50 repetitions.
7. Lying leg curls on a special machine, 3 sets of 9 repetitions.
8. Leg raises lying on an inclined board 3 sets of 25 repetitions.

Thursday
1. Close-grip/incline bench press 45 degrees 3 sets of 9 reps.
2. Pullover lying over a bench with a dumbbell 3 sets of 9 repetitions.
3. Bent-over dumbbell raises 3 sets of 9 reps.
4. Bench press on an incline bench 45 degrees / sitting behind the head 3 sets of 9 repetitions.
5. Bent-over barbell rows 3 sets of 9 reps.
6. Seated dumbbell curls with the elbow resting on the inner thigh, 3 sets of 9 repetitions.
7. “French” dumbbell press while seated, 3 sets of 9 reps.
8. Seated dumbbell curls. bench 3 sets of 9 reps.
9. Side bends with one dumbbell in hand, 3 sets of 30-50 repetitions.
10. Raising the body from a lying position, 3 sets of 30-50 repetitions.
Friday
1. Back squats 3 sets of 9 reps.
2. Leg extension/bending on a special machine, 3 sets of 9 repetitions.
3. One-arm dumbbell rows 3 sets of 9 reps.
4. Back squats, barbell on back, 3 sets of 9 reps.
5. Raising the shoulders with the barbell in the lowered hands, 3 sets of 9 repetitions.
6. Calf raises with a barbell on the back, 3 sets of 15 reps.
7. Deadlift 3 sets of 9 reps.
8. Raising the body from a lying position, 3 sets of 30-50 repetitions.
9. Reverse grip barbell curls 3 sets of 15 reps.
10. Pulling the knees to the chest while hanging on the bar, 3 sets of 30-50 repetitions.

Comments on the program

Increase weights gradually, do not chase the maximum weight from the first week.

Work on the program for about 2-4 months, taking a break of 3-4 days every month to restore and relax your muscles.

Who can truly be called the founding father of bodybuilding (as it currently exists). Of course, this is a great loss for the sport, and in order to somehow honor the memory of this man, we will look at Joe Weider’s training principles.

So, today we are going to take a fascinating journey into the world of bodybuilding basics, so sit back and let's get started.

Joe Weider's training principles: what are they?

First of all, I would like to say that Joe is the mentor of Arnold Schwarzenegger, the most famous bodybuilder of our time. In addition, Arnie had (in his best years) simply luxurious relief. Therefore, we must assume that he, at a minimum, listened quite often to the advice and, especially, the training principles of his teacher Joe Weider. Therefore, we need to study them thoroughly and, most importantly, try them out in practice, i.e. implement it into your training process and track the results.

What are these Joe Weider training principles?

It's simple. As in any sport, in bodybuilding (for a long time) A lot of information has accumulated about how to properly train, warm up, approach creating a training program, and so on. So, all this vast layer of information found its way out in the form of a certain set of rules (tested by time), fundamental training principles for any strength athlete. We can say that these principles are the cornerstone of bodybuilding and the foundation for building a harmoniously developed body.

In general, all training principles can be divided into 3 main categories:

Training cycle planning;
Planning a separate workout;
Principles of performing exercises.

Note:
Of course, it would be considered a mistake to attribute all the laurels in creating the basic training fundamentals to just one person. Yes, many of them existed long before Joe Weider himself, but they were purely in words, not “written up” in any way. Joe summarized, systematized and presented all this data in a clear structured form, plus, of course, he added a lot of his own developments.

Now that we have outlined the main categories, let's talk about each of them in detail.

training cycle planning

Confusion principle

It says that muscles are a “fastidious lady” who needs to be constantly surprised. And indeed it is. Over time, muscles get used to any loads and training programs. Therefore, in order to progress, you need them (occasionally)"shock". In other words, by changing the angles of attack of the muscles, you can surprise them either by changing the working weights, or by the number of repetitions, approaches, etc.

Split principle

Perhaps Joe's most fundamental and best-known contribution to the science of bodybuilding. The split principle is nothing more than separate training of different parts of the body. In practice, it looks like this – a training week ( 7 days) is divided equally and the first half ( 3-4 day) is given over to the upper body, the second - completely to the lower body. Because basically everyone trains according to 3-4 days a week, then, accordingly, the first 2 day you work out the upper body, the rest 2 - lower body. This principle will allow you to train in a more aggressive style with greater intensity.

The “2 and 3 split” principle

It is not suitable for everyone, but there is a principle that says – train often. Those. not once, but two/three times a day, breaking up a long workout into shorter and more intense sections.

The “cyclical” principle

The recommendation is to divide the entire training year into cycles: 1) strength (work on increasing the weight of the projectile); 2) mass-gaining (increase in muscle mass and body size) 3) fat burning (working out muscle relief) etc. In general, the principle is aimed at increasing the adaptive abilities of the body, as well as unloading the psyche and reducing injuries.

The principle of “comprehensive training”

Because human muscles are made up of different types of fibers (fast and slow), which are amenable to training in different ways, then this principle says – work out all fibers evenly. To do this, it is necessary to use different degrees of intensity of exercises, different schemes of approaches and repetitions.

The principle of "overload"

It is formulated as follows: “if your working weight progresses, it means you are growing too.” Constantly increase the weight of the projectile, force the muscles to work more intensely and hard.

The principle of "eclecticism"

Formulated like this - combine exercises (for endurance, strength, mass and relief) between themselves. Combining them together during a training session will give the best results.

Joe Weider's training principles: p planning each workout

The “set system” principle

Says to do one at a time (even the heavy ones) approach to the target muscle group is extremely ineffective. To create stress for the muscles, they need to be given more load and do several approaches ( 3-4 ) per session. All this will lead to more efficient muscle growth.

The principle of “complex sets”

Consists of joint influence (increasing effect) two exercises for the same functional muscle group. The exercises are performed “locomotive” (one after another) with a minimum amount of rest between approaches.

Superset principle

These are also two exercises in combination, but on opposite muscles (antagonists). Performed with minimal (up to 40 sec) temporary rest between sets. An example of a superset is the biceps-triceps complex.

Triset principle

As you can already guess from the name, the principle is to perform three exercises on the target muscle group. A good example is the press at an angle up and down.

The “giant superset” principle

Is to carry out 4-6 exercises on the same muscle. The principle is not suitable for all athletes, due to its high endurance-exhausting ability.

The “stepped set” principle

It consists of bringing (in an approach) the target muscle to failure. Then the weight is reset to a lighter one and the “final finishing” of the muscle occurs with weights. Performed without any rest.

The principle of "alternation"

It says that it is necessary to alternate (intersperse) exercises for large and small muscle groups. Those. between approaches to large muscles (legs, chest), it is necessary to perform sets in small groups (calves, forearms, etc.)

The principle of "priority"

The most logical principle, which says that the lagging (poorly developed) muscles need to be worked at the beginning of training, when the body is not yet tired and there is a sufficient amount of strength. Thus, it is best to start your workout by targeting large muscle groups.

Rest-pause principle

It consists of arranging short (up to 5 sec) intermediate rest sessions when working in a submaximal approach (80-90% from one-time repetition) scales. The principle of operation is as follows. You doing 2-3 repetitions with submaximal weight, then take a short pause, then another 2-3 repetitions and so on in a circle until you reach the number of repetitions from 8 before 12 .

Micropauses are quite enough to restore ATP levels. It allows you to prepare for new repetitions when working with heavy weights.

The "pyramid" principle

Start working out a muscle group with small working weights and a large number of repetitions. Then, step by step, increase the weight of the weight while reducing the number of repetitions until the weight reaches the muscle in the range 6-8 times, then you can again reduce the weight to the original one. For clarity, look at the image.

There are different types of pyramid, for example, a “half pyramid” - this is when you only reach the maximum possible weight and do not reduce it further. Those. in our example 10 repetitions with weight 90 kg will be the top of the pyramid.

The principle of "pre-fatigue"

The idea of the principle is that it is necessary even before “serious” muscle work (for example, complex multi-joint exercises) preload the muscle being worked. Those. first you need to perform a single-joint, isolating exercise and specifically load the target zone, and only then go to all the trouble :). For example, when working the triceps, you should first perform an isolation exercise on a pulley with a cable handle, and only then move on to the close-grip bench press.

So, we're done with the second category, the last one is next...

Joe Weider's training principles: p principles of exercise

The principle of "cheating"

Assisting (helping) yourself with your whole body in order to overcome the most difficult phases of movement. Often the weight is taken much more than usual and the work is carried out in a “jerk” mode, i.e. barbell (if it's a biceps curl) it just throws itself onto the chest.

The principle of "isolation"

Consists of separating the target muscle (antagonist, protagonist, synergist or stabilizer) and targeted development of only it due to the targeted impact of the weight exactly in the working area. Those. the load does not dissipate on the remaining (adjacent) muscles.

The principle of “quality training”

It is mainly used by already sufficiently trained athletes, and consists of gradually increasing the weight of the weight and reducing the rest time between approaches.

The burning principle

To feel the muscle work as much as possible, perform (at the end of the set) several repetitions with limited amplitude.

Forced repetition principle

While performing an exercise with sufficient weight after your muscles “failure”, resort to the help of a partner and perform more 2-4 repetitions.

The "tide" principle

It says that before starting direct impact on any muscle, you must perform 1-2 exercises for the antagonist muscle. This will ensure the necessary blood flow to the working area and allow it to be worked out more efficiently.

The principle of "continuous tension"

The basic idea is to maintain constant tension in the target muscle area. You should not have intermediate rest points in the exercise. Muscle work must take place non-stop, i.e. it should pump like a pump, without interruption.

The principle of "partial repetition"

In some ways similar to the burning principle. It is necessary to “isolate” from the entire amplitude of the exercise the muscle segment that does not receive enough load and perform repetitions in a reduced amplitude on it.

The principle of "negative repetition"

There are two phases of movement in the exercise - lifting (positive) and lowering (negative phase) projectile. Negative promotes muscle growth better, because... when lowering, you can work with the weight of the weight on 30-40% more than when climbing. You can perform exercises only in the lowering phase of the projectile, but with a lot of weight.

Peak reduction principle

Says a delay is necessary (on 1-2 seconds) at the top point of the movement. This will more strongly stimulate the muscle to grow.

The principle of “isometric contraction”

This principle is used quite often by performing bodybuilders, and the basis of its technique is posing. The meaning of isometric contraction is to tense the muscle without any weight. Those. It turns out that you just need to concentrate and tense the muscle (30-40 times), taking various poses.

The principle of “speed training”

In order to qualitatively develop “fast” muscle fibers, it is necessary to increase the speed of exercises without compromising technique.

In general, summing up the presented training principles, we can derive one more, most important one, which sounds like: “listen to your body and experiment”, or the principle of “instinctive training”. It can easily be included in each of the three main categories because it says: “build your own training program, relying on experience, knowledge of your body, and the results you get.” Therefore, all the voiced principles are in the firebox, we apply only the last one (just kidding... :)).

Novice athletes (classes in the hall until 1 of the year). Principles: isolation, priority, overload, confusion;
Moderately trained athletes (classes 1 a year or more). Principles: split, pyramid, supersets, cycling;
Advanced bodybuilders. Principles: trisets, cheating, pre-exhaustion, giant superset, burn.

Something like that. Decide what type you are, and go ahead, put the principles into practice, in the gym.