Many people are probably familiar with Joe Weider’s training-based system firsthand . But knowing is not yet using. After all, the techniques used are usually called “ours” and get maximum benefit from them. Then we can talk about knowledge of the matter.
Wide-ranging experience and work training is commonly understood as the Wider System. In addition, it will not be easy for an uninformed reader to make sense of such a large flow of information. To understand the existing methodology, let’s divide the system into several positions:
1) Planning the training cycle.
2) Planning each workout separately.
3) Principles of exercise.
Of course, Joe Weider should not be considered the discoverer of all these principles. But one can be honored for the fact that he formulated and generalized them, made them public for the use of all comers.
The most important personal invention in Joe Weider’s training methods is the split principle, i.e. separate training of different parts of the body. But, the formation of new concepts – double and triple split, can be considered Joe’s main contribution to the science of bodybuilding.
Thus, Wider’s principles can be divided into three categories. But the principle of instinctive training, according to Wyder, can be used in all these categories. After all, this principle is based on personal experience, experience and knowledge of your own body. Only by listening to yourself can you build a personal training program to achieve great results.
By the way, in the forties no one has yet practiced the bodybuilding method, since it did not exist. Everyone was just lifting heavy weights. This was the whole technique. Then no one thought that the training could be based on any general methods. But the progress in training is precisely this. After all, not endless biceps lifts give strength to the arms, but a set of coordinated exercises. Then bodybuilders from different countries literally by trial and error went exactly the same path, so it is not clear who first came up with this, literally, fundamental idea. The conclusion of all these techniques was made by Joe Weider , summarizing them together in one chain of methods and principles.
Now let’s split the exercise planning categories as they are presented by Joe Weider.
Training Cycle Planning
1) The principle of cyclic training. At this stage of training, it is advisable to divide your training year into several cycles. Let one cycle be designed to work on strength, the second – on “mass”, the third is devoted to pre-competition preparations. In this way, you can protect yourself from traumatic situations and increase the body’s overall ability to adapt from stress.
2) The principle and technique of the split. In this principle, it is recommended to divide your training week in half. Let’s say you are used to exercising four times a week. Using the split method, you can work on the upper body for two days and on the lower body for two days. Thus, the method allows you to train more intensely.
3) The principle of double / triple split. Using this technique, you train not once a day, but two or three. The workout will not be long, but short, but more intense.
4) The principle of “confusion”. Getting used to various kinds of exercises makes your muscles get used to stress. It is advised to “surprise” them more. This principle is based on a constant change in loads, for example, repetitions of an exercise, weight distribution, the number of approaches. This will help to better work out various muscle groups.
5) The principle of overload. In order to improve and move forward, it is strongly recommended to constantly increase the load, so that you force the muscles to work at a more intense scale.
6) Comprehensive training method. This principle is based on evenly working out all muscle fibers, and for this you need to use different sets and repetitions, try different degrees of intensity, different training frequencies.
7) The principle of eclecticism. It is recommended to combine exercises for strength, “mass”, relief in complex exercises and approaches. This will significantly increase the development of muscle fibers.
8) The principle of instinctive training. Pay close attention to personal results, experiment. This technique promotes the development of intuition in choosing the right intensity in training, choosing the optimal diet.
Planning your workout
1) Technique of the system of sets. The previously used method of using one set per body part is now a bit outdated. With this technique, many sets are used for one muscle group – this will give the muscle group a greater load, and as a result, greater growth.
2) The principle of supersets. Two exercises for muscle antagonists are considered to be a superset. At the same time, a minimum break is made between sets.
3) The principle of complex sets. This principle consists in alternating two exercises performed with minimal interruption.
4) The principle of trisets. Performing three sets for one muscle group with a minimum break between them.
5) The principle of giant sets. Performing four to six exercises (set for each) on a muscle group, minimal rest between sets.
6) The principle of alternating sets. The method consists in alternating sets for different muscle groups (for example, large and small muscles).
7) The “rest-pause” method. With a weight of 85-90% of the maximum one-time achievement, it is recommended to do two to three repetitions. Then relaxation. Then two or three more repetitions and rest. Further up to eight to ten repetitions. At the same time, a short pause between repetitions is enough to restore the level of adenosine triphosphate in the body, sufficient for new exercises with heavy weights.
8) The principle of priority. In this method, the first place is to work out the lagging muscle groups, then when there is still fresh strength. Large muscles can begin to work with sufficient energy.
9) The principle of preliminary fatigue. At this stage, it is recommended to do isolating exercises (where one joint is involved), and only then, complex ones (with the participation of several joints. A typical example of such an exercise: before the bench press, lying dilution is performed.
10) Pyramid method. In this principle, working out the muscles of the body begins with a low weight and a high number of repetitions and ends with the highest allowable weight for a possible five to eight repetitions.
11) The principle of stepped sets. This method consists in the fact that after a high load with a large weight, immediately switch to a lower weight, but make the load maximum.
12) The principle of instinctive training (the method is described in the planning of the training cycle).
1) Isolation method. By giving each individual muscle a load, you make it the main driving force in the exercise, thus “isolating” it.
2) The principle of quality training. In this method, the rest time between sets decreases, but the number of repetitions does not decrease, or even increases.
3) The “Chiting” method. At the end of the set, when overcoming the most difficult points of movement, it is recommended to transfer the weight with a jerk, using all the muscles to assist in movement.
4) Principle of continuous tension. This method advises to engage and maintain constant tension in the muscle fibers. Non-stop method.
5) Principles and technique of forced repetitions. For the final sets, after muscle failure, use your partner’s help for the final reps.
6) The principle of “tide”. In this technique, it is advised to do several exercises on the muscle that is its antagonist before target training of a particular muscle. This promotes blood flow to the muscle group you want. Which accelerates the power load on her.
7) Burning method. This method recommends making a few short movements with a small amplitude (8-10 cm) at the end of the set.
8) The principle of partial repetitions. This technique is based on shortened reps instead of full reps. This makes it possible to give stress to those muscles that are not involved in exercises with full amplitude. Also, “partial reps” can be done when the muscles have already reached the point of “failure” in full exercises.
9) Method of negative repetitions. With this technique, with negative phases of repetition, that is, when the body is lowered, muscle growth is stimulated more than, in fact, when lifting. At the same time, the weight can be 30-40% more.
10) The principle of peak reduction. This principle is based on the retention of body weight for a few seconds at the peak point of movement. At the same time, the tension in the muscle must be increased.
11) Speed training. When you speed up your movements during exercise, you stimulate the development of “fast muscle fibers”
12) The principle of isometric contraction. This technique takes its foundations from posing. Its essence is to strain the muscles for 6-10 seconds without weights. Thus, different postures are taken and different types of muscles are worked out.
13) The principle of instinctive training (the method is described in the planning of the training cycle).