Josef Edwin "Joe" Weider (29-November-1919 – 23-March-2013) is known as "The Father of Bodybuilding". He is the person who pushed and inspired Arnold Schwarzenegger to enter bodybuilding and come to United States of America. More of these two greatest men that changed and promoted bodybuiding you can find on the Internet.
Joe Weider was a visionary, an exercise scientist, an entrepreneur, a marketing genius, and a missionary.
Weider principles are divided in 3 parts:
I. Principles that helps you to plan your workouts.
II. Principles that helps you to organise the exercises of your workout.
III. Principles that helps you to learn the execution of every exercise.
I. Principles that helps you to plan your workouts:
1. Principle of cyclization - supposes creation of cycles of workout by dividing a year in periods of strength, mass of definition workout.
2. Principle of separate workout - supposes divization of weekly program in workout for the upper part of the body and the lower part of the body
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3. Principle of dividing the workout in double sets or triple sets - supposes divization of the workout into two or three sessions per day. This is a principle that not everyone, which has a job and a life, can follow it.
4. Principle of muscle confusion - supposes variation of exercises, number of sets, repetitions, weights, diferent angles for avoiding muscle adaptation. This principle should be done by anyone who goes to the gym because muscles get used when doing same workout after a period of time.
5. Principle of progressive charging - For the evolution of physical capacities, referring to strength, mass, rezistence, etc., muscles should be forced more than usual. This means that we must stress our muscles very hard and constantly. To grow our strength we should use greater weights. But this is not the only thing. We should increase the sets and repetitions. Muscle strength is developed by shorten the time of break between sets or by growing the number of sets or repetitions.
6. Principle of holistic workout - This principle is about the muscle fibers, phasic and slow, which reacts different by types of workout. For developing of all muscle cells you to vary the number of repetitions at every exercise. For example, the first set could be 15 repetitions, the second 10, the third 8, and the last one only 6.
7. Principle of eclectic workout - Supposes combination of exercises for strength, mass and isolation.
8. Principle of instinctive workout - This type of workout can be combined with eclectic workout, in this way you can benefit of the best results. The instinctive workout supposes to use the experience that you have and the observations that you make to build your workouts, diet, cycles, intensity levels, etc. Look at all important bodybuilders you you will never find two identical workouts. So i encourage you to personalize your workout. And not forget about that saying: THE ONLY RULE IN BODYBUILDING IS THE THERE ARE NO RULES.
II. Principles that helps you to organise the exercises of your workout.
1. Principle of sets system - Before the time when many of us weren't born, there were bodybuilders that made only one set per exercise. These bodybuilders thought in working the entire body at one workout, that means 12 exercises, each with one set, means 12 sets at each workout.
2. Principle supersets - supposes the execution of two consecutive exercises, with little break or none, between sets, that implies two antagonistic muscle(opposite muscles: bicep/tricep, quadriceps / hamstrings). It has been proven scientifically and neurological level help using supersets. Bicep gets a more rapid recovery if worked in conjunction with triceps.
3. Priciple composed sets - supposes to alternate two exercises that works the same muscle, with little break between. You should get a good extra pumping.
4. Principle tri-sets - Execution of three exercises for the same muscle, with little break between. Tri-sets represent o good modelation technique, because the muscle is hit from three angles, this was the muscle vascularization is improved.
5. Principle of giant sets - Giant sets suppose the bonding of 4 or more exercises for the same muscle group.
6. Principle of intercalated sets - this principle consist in integration of pauses between exercises for big muscle groups to some exercises for small muscle groups.
7. Principle pause-rest - this principle is good for mass and strength development. This technique allows to push maximum weight within the same set. How it does? Choose a weight with you can do 2-3 reps, take 30-45 seconds pause, do another 2-3 reps, take again pause and do another 2-3 reps. Is recomended to do a set of 7-10 reps with maximum weight.
8. Principle of muscle prioritization - Usually, the weak muscle of your body has to be worked at the beginning of workout, when the energy level is maximum. The same priciple applies for muscle groups left behind.
9. Principle pre-exhaustion - this principle consist in "stressing" a muscle group until exhaustion with an isolation exercise before doing a exercise that implies a full and compound movement that works the same muscle. For example, pre-exhaustion of cvadriceps can be made by doing first extensions then squats.
10. Principle of piramidal workout - supposes to begin the workout with a small weight and then increase the weight with every set.
11. Principle of decreasing sets - consist in decrese the weight with every set, but keeping the number of reps. This supposes involving a training partner prepared to remove weights from the bar, when you reach the exhaustion level with that weight, in ideea of reaching at a new point of exhaustion with a smaller weight. It is not recomended tu do this sets at more then two exercises per workout.
III. Principles that helps you to learn the execution of every exercise.
1. Principle of isolation - Muscles can be trained isolated, individual. All muscles are involved more or less in every movement - like stabilizer, agonists, antagonists, or protagonists. For harmonious development of muscle it is important to train the muscles individual. For example, dumbbell flys isolate chest more efficient than barbell bench press.
2. Principle of quality - this principle implies to lower the pause between sets, keeping or rising the number the sets. This helps to obtain the definition and vascularity desired.
3. Principle cheating - this principle can be wrong used.The cheating should not make your workout easy, it should helps you to use bigger weights and put more tension on the muscle.
4. Principle of continuous tension - Balance and inertia of the movement are the bigest enemies of the muscles. If you read my article "First month at the gym" you already know that if you execute fast the exercises, you risk to base on your inertia and not to muscle strength. It is recomended to train slower and concentrate that keeps your muscles stimulated constantly and continuous.
5. Principle of forced reps - supposes using a workout partner that assist you.
6. Principle of muscle exhaustion - this pinciple consist in execution of 3-4 exercises for every muscle group.
7. Principle of combustion (pumping) - this principle is used for intense stimulating of lactic acid and for muscle vascularity. Excess of lactic acid lead to burning sensation of the muscle. More accurate, supposes extension of the set with another two or three short reps.
8. Principle of partial reps - For developing of muscle strenght and mass, it is possible that, sometimes, to execute only the beginning, middle or closing part of an exercise. The most famous example are the "21" sets for biceps: When you do bicep curls, do 7 reps between center and upper part of the movement, another 7 between lower and middle part of the movement, and the last 7 reps must follow complete movement, from bottom to top. After this exercise you will feel your biceps burning. To avoid overtraining it is recomended do do this type of exercise once a week.
9. Principle retro-gravity -this is a intense form of workout that could be realized thru negative movement that a muscle supports, it can even lead to muscle pain, but in the same measure can lead to a maximum muscle development. This method is usually used for muscle groups that are left behind. An example is that of barbell bench press for chest. If you usually do 8 reps with 100 kilos, you can use a workout partner who can help you to push 120 kilos on the positive part of the movement and on the negative part of the movement should leave you to handle the weight.
10. Principle of peak contraction - this principle consist in maintaining the muscles in maximum contraction position. Or, in bicep curls with dumbbells, you can rotate your wrist to tense the bicep, even in the maximum point, which in general is more relaxed.
11. Principle superspeed - consist in achievement of certain sets with a greater speed, a boom of energy on the pozitive part of the movement for touching phazic fibers.
12. Principle of isotension - this is probably the most wrong principle understood. Izotension supposes controlling the movement, like when you are posing. It is actually a autocontrol muscle method, which a lot of bodybuilders are using. Outside of gym training, you have to tense your muscles about three times, for 3-6 seconds, flexing like 30-40 times the muscle in various positions.
To achieve a great body you have to use some of these principles, but i'm sure that you already know and tried some of them.
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