Start training like the great champions of the golden era of bodybuilding. Joe Weider's secrets that have been kept under wraps for years. This article focuses on Weider's forgotten principles in bodybuilding. They can be used by experienced athletes with extensive training experience.
The principle of "cheating"
You should consider using cheating as a means of increasing muscle strain, not reducing it. The essence of bodybuilding is to keep the muscles working for as long as possible. You shouldn't apply this principle just to do an extra rep. For example, when doing curls on the machine, at a time when you have no strength left for the final repetition (or two), you can use your free arm and complete the approach. But when you lift your pelvis during the bench press in the prone position to perform additional repetitions, then this use of the principle of cheating is not justified.
The triset principle
If you do three movements on the same muscle group without rest, then this will be called a triset. With this method, you will be able to work out the muscles more qualitatively, since you can act on them at once from three different angles. Trisets are also an effective means of increasing the venousity of the muscles.
The principle of giant approaches
The giant approach should be understood as the implementation of 4 to 6 movements aimed at developing one muscle group without pauses or with minimal rest. As an example, consider training your chest muscles. The first is the bench press, followed by a 30-second pause. Then do the incline bench press, pause and move on to the dips. After another pause, perform the final movement - a pullover. This approach to training will allow you to develop your muscles in a harmonious way.
The principle of preliminary fatigue
The essence of this principle is very simple. An isolated movement should be performed first to tire the target muscle. Then move on to the basic exercise. For example, to fatigue the quadriceps, it is effective to straighten the legs on the simulator and then move on to squats.
The pause-rest principle
To complete about a dozen repetitions with the maximum weight of the projectile, you will need to apply the principle of "rest-pause". Do a couple of reps as long as you have strength, and then rest for 40 seconds. Do a couple of reps again and rest a little more, about a minute, then do two more reps. Before the final repetitions, you can rest for one and a half minutes, but no more.
Peak Contraction Principle
By applying this principle, you will be able to maintain a constant tension in the target muscle that is being contracted. For example, while doing curls with dumbbells in the upper position of the trajectory, there is some loss of load. To avoid it, you just need to slightly tilt the body forward.
Constant voltage principle
When the movements are performed at a high pace, then you reduce the load on the muscles. To achieve the best results, you need to work slowly and maintain constant tension in the muscles. This will allow you to stimulate the growth of muscle fibers.
Anti-gravity principle
Resistance to weights at the time of its lowering is a very intense type of training. You should prepare yourself for pain that is strong enough after using the method, but it does a great job of stimulating fiber growth. But this principle cannot be used often, since you can overtrain. To use this principle in your class, you need a partner. Its task is to help in raising the projectile, and you need to lower it with weights yourself slowly and in full control of the movement.
Forced replays
This is a rather complicated technique from a technical point of view, but very effective. However, its frequent use can lead you to overtraining. First of all, the complexity of the technique lies in the fact that your friend must understand his task well. When you have completed the required number of repetitions, then a friend should help you complete a couple more. This allows you to overcome the usual muscle fatigue and stimulate the fibers even more.
Double (triple) separation principle
This principle is a split familiar to many and consists in dividing the muscles of the body into two (three) parts. This will reduce the time of one lesson and work out the target muscle group in a quality manner.
Partial repetition principle
This principle should be used when performing basic movements on any part of the trajectory of the projectile. To avoid injury, it is best to use the barbell rests when using the principle. It should be remembered that this method is not suitable for some movements, for example, when doing squats, rows in an inclined position, and deadlifts.
Eclectic training principle
This concept should be understood as a combination of exercises for gaining mass and relief. You need to choose the movements that are most effective for you and combine them into one complex. Combine them with intensity-boosting techniques to build beautiful muscles.
The principle of instinctive training
Only the athlete himself knows which movements will be most effective for him. Of course, this knowledge comes with experience, but at some point you will be able to make high-quality training programs, choosing the required number of sets and repetitions in order to constantly progress. The body of any person will react in a special way to the same training program. You need to look for an individual approach in training in order to achieve high results.
Viktor Simkin and Dmitry Vorobei will tell you more about Weider's principles for muscle growth in this video:
