Find out what Joe Weider uses for training: for beginners, intermediate athletes, and advanced athletes. Joe Weider can be safely called the founder of modern bodybuilding. Many athletes continue to use Joe Weider's training principles when designing their training programs. This allows athletes to make significant progress. Today all the basic principles of creating a training process for athletes of various levels of training will be described.
Joe Weider's Training Principles for Beginners
It should be noted right away that Vader considers a beginner to be an athlete who has training experience from 6 to 9 months. If you train in the gym for less than the specified period, then it is too early for you to use the training principles of Joe Weider, but you should certainly familiarize yourself with them.
Progressive loading principle
The essence of this principle boils down to the need to constantly increase the load on training sessions. It is necessary to do so that the muscles work more intensively than before. This principle is fundamental to the growth of muscle tissue. It is also important to note that not only working weights should increase, but also the number of approaches in all exercises. To train the endurance of the muscles and give them relief, it is necessary to reduce the rest time between sets.
The principle of shock
According to this principle, muscles must be surprised. Simply put, the body quickly gets used to the training process and it must be diversified as much as possible. This can be achieved by changing the exercises, their sequence of execution, changing the angles, the number of approaches and repetitions. This increases stress on muscle tissues, which significantly stimulates their growth.
Isolation principle
For more effective development of certain muscles, it is necessary to try to isolate them. This is possible by changing the anatomical position of the trunk during exercise. For example, to isolate the biceps, you can perform flexion of the arms while standing against a wall and at the same time the elbow joints must touch it or using a special device.
Joe Weider's Training Principles for Intermediate Athletes
Priority principle
The secret of this principle is the need to train the lagging muscles at the beginning of a training session. During this period, the athlete has more strength, energy, and the nervous system has not yet experienced severe stress from training. Thus, the muscles will work harder, which will accelerate their growth.
Pyramid principle
It has been scientifically proven that muscle growth is possible under the influence of weights, and their weight should be very significant. But if you start using such loads from the very beginning of classes, you can get injured. This is what the pyramid system will help to avoid. You should start training with weights equal to 60 and reduce the number of repetitions to 10-12. Then you should gradually bring the weight to 80% of the maximum and perform 5-6 repetitions. This will significantly reduce the risk of injury.
Super Series Principle
To comply with this principle, the athlete must perform two approaches in a row for the so-called antagonist muscles. Muscle antagonists are those muscles that have opposite functions. For example, biceps and triceps, chest and back, etc. When performing superseries, muscle tissue regenerates faster. This allows you to effectively build and repair your muscles.
The principle of combining approaches
The essence of the principle is to perform two exercises on one muscle twice in a row. For example, this can be a dumbbell breeding in a prone position and a bench press. This interferes with the recovery of muscle tissue and forces them to work intensively to the limit of their capabilities. It is very important not to confuse the super series and the combined approach. In the first case, it performs two approaches on two different muscles, and in the second also two approaches, but on one muscle.
The principle of building a training cycle
This principle is based on changing the direction of training. At one point in time you are working to increase the mass, and at the second - on the relief. This will add the necessary variety to training, reduce the risk of injury and help you make continuous progress.
Integrity principle
Muscle tissues contain various systems and structures of protein compounds. Some muscles gain volume better when using high weights for low reps. Others, in turn, develop better with endurance training. To diversify the training program and achieve harmonious muscle development, you should perform a different number of repetitions of exercises in the approach.
Joe Weider's Training Principles for Advanced Athletes
Cheating by Joe Weider
This principle is based on deceiving the muscles. At certain points, the athlete can no longer lift the weight due to fatigue. In this case, other muscles are used to drive the muscle being trained to failure. This is done for two or three additional reps. It should be noted that this effective technique is often misused when the athlete begins to use it at the beginning of the exercise. For example, when training the biceps, the athlete begins to sway and help himself do the exercise with his legs and back. This distributes the load between all muscles and relieves it from the biceps. Cheating should only be used in the final stage of the exercise. This is the only way to force the muscles to work to the limit of their capabilities.
The triset principle
The athlete can perform three exercises at once per muscle group without rest. This allows you to create a pumping effect, increase muscle endurance and increase their vascularity.
Joe Weider's Giant Approach
This principle implies the performance of 4 to 6 exercises per muscle group without a pause for rest, or it should be as small as possible. An example is the giant chest training approach. The athlete performs a press on a horizontal bench, then on an incline. After that, he does push-ups on the uneven bars and, at the end of the approach, performs a “half-over” with dumbbells. This approach can be performed 3 to 4 times and promotes harmonious muscle development.
Pre-exhaustion principle
According to this principle, the athlete should deplete the muscles with isolated exercises, and then do the basic one. Simply put, the secondary exercises are performed first, and then the basic ones.
Rest-pause principle
According to the rules of this principle, 7 to 10 repetitions are performed with the maximum working weight. In the case when a weight was chosen for the exercise, with which the athlete is able to do only 2 or 3 repetitions, then it is necessary to pause for 40 to 60 seconds and perform another 2-3 repetitions. Then, after a 1 minute pause, do it twice and pause again for 60–90 seconds. After that, one or two final repetitions are performed.
You can learn more about Joe Weider's training principles in this video:
