A long time ago, before the start of World War II, the then young, now deceased Joe Vader had a burning desire to unravel the secret of effective muscle pumping, to create a coherent algorithm of actions that would lead to the desired result in the shortest possible time.
Indeed, in those days, classes with iron were carried out blindly, without any system, which did not always lead to the goal. He believed that the champions know, if not the whole truth, then at least part of it, and began to correspond with them in order to piece together the best methods and techniques for pumping muscles. As a result, it dawned on him that it was the stress that muscles experience in training that makes them grow.
Joe Weider has collected techniques used in the training process that can best drive the muscles into a state of stress and at the same time minimize the possible injuries that can not be ruled out with a thoughtless increase in training weights.
These techniques later became known as principles, since they are the basis of any serious achievements in bodybuilding. After all, training without their use is impossible to achieve the stunning progress that Joe Weider's students showed.
Joe Weider's principles are well known in modern bodybuilding. No textbook is complete without listing them. We briefly list them, distributing the predominant use depending on the length of training.
Weider's Principles for Beginners.
1. The principle of progressive training.
This is a fundamental principle not only of bodybuilding, but of all power sports. It implies a constant increase in training loads. But the increase in intensity is achieved not only by increasing the training weights. In addition, you can increase the number of approaches, repetitions, reduce the rest time between sets.
2. The principle of isolation.
This principle is good for beginners with a weak body constitution. It is known that heavy basic exercises grow mass and strength in the best way. But for a beginner's weak muscles and ligaments, they can be traumatic, partly due to the complex technique of their implementation.
3. Confusion.
This English word means confusion. In order for the muscles not to get used to the same type of load, it is recommended to somewhat confuse their perception of the load. To do this, you can not only change the training complexes (which is better to do not often), but simply rearrange the exercises in order in training, change the number of repetitions and approaches.
4. The principle of priority.
Confessing it, we begin each workout by working out the muscles that are the weakest. This is necessary to avoid imbalance in their development. After all, it is at the beginning of the workout, when there is still plenty of strength, that you can most productively pump the muscles that are lagging behind.
Weider's Principles for Intermediate Athletes.
5. The principle of the pyramid.
A technique for increasing the intensity of classes, which includes increasing the number of repetitions and the weight of the projectile.
For example, consider the pyramid principle in a hypothetical three-set exercise.
We start it with a projectile weight of 30 kg 8 repetitions in the approach, we will draw up the following scheme:
Session 1: 30x8, 30x8, 30x8.
Session 2: 30x10, 30x9, 30x8.
Session 3: 30x11, 30x10, 30x10.
Session 4: 30x12, 30x12, 30x12.
Lesson 5: 32×8, 32×8, 32×8.
Lesson 6: 32×9, 32×9, 32×8.
Lesson 7: 32×11, 32×9, 32×9.
Session 8: 32×12, 32×10, 32×10.
Lesson 9: 32×12, 32×11, 32×11.
Session 10: 32×12, 32×12, 32×12.
Session 11: 34×8, 34×8, 34×8. etc.
6. Split principle.
As a rule, they start exercising by doing 3 workouts a week and pumping the whole body on each of them. But now the time comes when in one training session it is not possible to complete the entire planned complex due to its long duration. After all, the number of exercises for each muscle increases.
To solve this situation, there is. Muscles are divided into two or even three groups, which are pumped in a separate workout. It is desirable that between workouts there is at least one day of rest, to restore the energy capabilities of the body.
7. Flushing.
It means using not one, but several exercises to work out a certain muscle. It helps to very effectively increase the intensity of the training much better than simply increasing the sets in one exercise.
8. Superset principle.
A superset is the performance of two exercises in one approach without a break. The classic case of a superset is a combination of two exercises for the muscles of the antagonists, which can be, for example, biceps and triceps.
9. The principle of combined approaches.
It means performing several consecutive exercises aimed at developing one muscle without a break.
10. The principle of combined training.
Different approaches of the same exercise will contain a different number of repetitions (for example, 5-6, then 8-10, then 15-20).
11. The principle of cyclic training.
If an athlete participates in competitions, then the breakdown of the year into segments in which different training tasks are solved will be mandatory. As a rule, most of the year is devoted to gaining mass, and 2-2.5 months before the competition, work begins on the relief and quality of muscle mass.
If participation in competitions is not envisaged, then in order to reduce the likelihood of overtraining, you can periodically change training programs. The goal of one program will be the growth of mass, the other - strength. The tasks are different, therefore the complexes will be different.
12. The principle of isometric contraction.
Isometric training in bodybuilding is not used for mass growth. This principle implies the tension of the worked muscle in front of the mirror after the exercise. It has been proven that posing somewhat improves the relief and overall impression of the muscles.
Weider's Principles for Elite-Level Athletes.
13. Cheating.
It can be performed by beginners without realizing it and by consciously experienced athletes. But the difference is that a beginner violates technique in order to facilitate the exercise, while a professional complicates it.
An example of a successful use of cheating can be helping the body to lift the barbell to the biceps when there is no more strength left to perform the exercise. In this case, you can work out the target muscle as much as possible. But the main thing here is not to overdo it. Overuse of cheating can lead to overtraining. Therefore, as a rule, they finish the last approaches of the exercise.
14. The principle of the triset.
To train some muscles (pectoral, deltoid), which consist of three bundles, one exercise is not enough. Therefore, each of their bundles is trained by a separate exercise.
15. The principle of giant sets.
It implies the combination of several exercises (there may be, for example, 4-6) in a series. It is used by professionals to solve various training problems providing a complex effect on the muscle.
16. The principle of preliminary exhaustion.
It assumes in the first exercise the load on certain muscles, the work of which must be excluded in the second. It is performed in order to emphasize the load on the target muscle in the second exercise.
17. Rest-pause.
Performing any exercise, you can notice that towards the end of the approach, the strength decreases somewhat. One of the reasons for this is the breakdown products that overwhelm the muscle. Muscle burning is a prime example of this.
This principle implies an increase in the time between repetitions so that the blood has time to carry away decay products and the intensity of the load can be increased.
18. The principle of peak contraction.
To increase stress during the exercise, you need to hold the projectile at the top point of the amplitude. Then the effect on the muscle will be maximum.
19. The principle of continuous reduction.
So that inertia helps less in the exercise, we perform it more slowly than usual. In this case, mentally you need to focus on muscle contraction.
20. The principle of negative contraction.
This is a very strong technique that can lead to overtraining. In the exercise, the emphasis is on the negative phase, when the projectile descends - the speed of movement is much less. In this case, the lifting occurs with the help of a partner, and the weights can be more than usual.
21. The principle of forced repetitions.
At the end of the exercise, when there is no more strength to overcome the weight, several repetitions are done with the help of a partner. This is a very effective approach. But overdoing it leads to overtraining.
22. The principle of a double split.
The daily workout is divided into two parts. In the morning, some muscles are trained, in the evening others. One workout can be dedicated to one muscle. It is used by very high-class professionals who, apart from training, do nothing else.
23. The principle of a triple split.
The same. Only training takes place three times a day.
24. The principle of partial repetition.
It is performed at the end of the exercise, when there is no more strength left to perform it in full amplitude. The ascent is as partial as possible. An effective technique that causes severe muscle burning.
25. Blitz.
Can be performed by high level athletes to overcome training stagnation. It involves mixing and using all possible principles in one workout.
26. The principle of intermediate approaches.
Sets for lagging muscle groups (such as abs or calves) are inserted between sets in the exercises performed according to the plan. So you can work out lagging places much more than in normal mode.
27. The principle of speed training.
It implies an acceleration of the speed of exercise.
28. The principle of quality training.
To improve the quality of the muscles before the competition, a decrease in the rest time between repetitions, approaches and exercises is used.
29. Hard-easy.
During the exercise, when the weight becomes unbearable, the assistants drop part of it and perform a few more repetitions.
30. The principle of instinctive training.
It's drawing up training programs and using certain principles based on an intuitive feeling that develops with many years of experience in bodybuilding. The athlete, as it were, begins to feel that he will be given the greatest return and uses it.
Are you new to the exciting world of bodybuilding? Then, first of all, you need to understand the basic principles and ideas of muscle growth! If you do not know the basic facts, you can compensate for the lack of facts by knowing the mechanisms and principles! And once you figure them out, you will definitely achieve significant results!
Do you want to have a mountain of pumped muscles as quickly as possible? Read this section of the book! Have you read? You probably have a lot of questions. Do not be afraid, all difficulties are surmountable, problems are solvable, goals are achievable!
Let's start with the very first, most important principle - rapid muscle growth! Following this principle, you will invariably attract the attention of not only "companions in the simulators" but also of the opposite sex!
What is bodybuilding for you? Sport? Pumped mountain of muscles? Press cubes? Flat belly sexy model? For each of you, the definition of bodybuilding is your own, individual. But fitness should be more than just physical exercise for you, it should become your way of life, your lifestyle! After all, you will be doing it 24 hours a day. Think I'll make you do push-ups at night? No! Know that the most important thing happens at night. Rapid muscle growth does not occur during training, but during rest! Paradox? But it really is! Therefore, there is no need for training that depletes your muscles for a long time. You need rest, during which “training recovery” occurs. After training, small tears appear in the muscles. At rest, the gaps are repaired and then the muscles adapt to the loads. Muscles grow even when you sleep. Very convenient, isn't it? Therefore, the balance between training and rest must be observed unquestioningly and strictly!
"Overload" principle
Have you seen regular gym goers stay in the “old days” for months? There is no muscle growth, a pumped up abdomen, there are practically no changes at all! Do you know what is the reason? Because they do not increase the weight of the load. Every time the same load, the same weight, the same painfully familiar exercises. Accordingly, the same result (more precisely, its absence).
Please note: every time, every training session, you need to increase the load, set difficult tasks. Naturally, gradually, but every (!) time. If the muscles do not increase the load (multiple repetitions, more weight compared to previous loads), the muscles will not increase their size. Everything is natural! It is necessary to set a task an order of magnitude higher, to overload your muscles. Then the muscles adapt to seemingly overwhelming tasks, and soon you will be surprised at the progress! You will see it with your own eyes!
And further. If you make this principle your training creed, the result will exceed all your expectations!
Diary principle
Do you know what the secret of serious achievements in bodybuilding is? What will help you organize, plan your training sessions, remember the principle of overload and other important principles? This is a diary. "Regular diary" - you ask? No, unusual! Training diary! In it, you will begin to mark the weight you took last time, the weight you plan to take today. In it you will indicate other, especially important things. I will talk about how to fill out the diary a little later. Do you think you can manage without it? Well, well ... Then, friends, do not be surprised at the lack of progress ...
Principle "Men and Women"
I'll tell you something you never expected to hear from me. There is no difference between the training of the stronger and the weaker sex. There is a difference in purpose. What do women want from training? Flat stomach, tightened muscles of the thighs and buttocks. What about men? Relief muscles, press cubes, rapid muscle growth. Men have a different hormonal background that helps their muscles grow. That's how it is genetically. If a woman wants a "male" figure, she needs not only classes in the gym, but also hormonal drugs. And the usual trips to the gym will only make her figure elastic, trained.
Principle of "Exercise"
All exercises can be classified into several parts:
- by the number of muscles involved in the exercise (isolation, basic).
- in the direction of the vector (pulling, pushing).
- by muscle groups on which the load occurs (for the abdomen, legs, back, and so on).
You, beginners, are recommended first of all. These exercises guarantee the rapid growth of all muscle groups. Classical basic exercises are performed using a load (barbells, dumbbells), but not with simulators! They make your job easier with their way of working. You need it? Remember the principle of overload! It is necessary to perform the exercises correctly, then the muscles will be worked out.
The principle of repetition
What is repetition? This is an exercise from start to finish. As a rule, 6-12 repetitions are done. This is due to the fact that it is this number of repetitions that provides the fastest muscle growth (and this is exactly what we are trying to achieve, right?). In order for you to be able to complete this number of repetitions, reduce the weight to 60-70% of what you could only lift once. Well, for example. If I can press a barbell weighing 100 kilograms lying down, then with a barbell 70 kilograms I would do 6 to 8 repetitions. A series of repetitions at a time is called one approach or set.
The principle of "Approaches (sets)"
Any exercise must be done in a certain number of sets. Sometimes you can underestimate the load or vice versa, exaggerate. The most optimal amount for rapid muscle growth is in one simple exercise from 2 to 4 working approaches. Sometimes sets with a minimum weight, warm-ups are added to them. For a muscle group in bodybuilding, 2-4 exercises are used, respectively, from 4 to 16 sets per workout. It is written as follows: bench press 4X6 - 8. That is, 4 sets of 6-8 repetitions. That's some math!
The principle of "Rejection"
This principle is directly related to the overload principle. How to understand that the muscles are overloaded? When muscle failure occurs, that is, muscle fatigue. With such fatigue, the correct technique for performing the exercise is no longer within your power. You are not pushing at full strength, doing incomplete bench presses. Muscle failure is a guarantee of sufficient load on the muscles. If you stopped earlier, i.e. at the moment when you can still perform the exercise, then your muscles do not receive a load, therefore, they do not grow. And you do need the muscles to grow and grow!
Complexes (split)
Previously, each bodybuilder was engaged in only one type of training. The monotony of the exercises had to be compensated by a significant number of exercises and approaches. Consequently, due to the enormous fatigue, it was very difficult to engage all muscle groups and fully train with them. This means that the effectiveness of training was low.
Then, instead of such training, they decided to load different muscle groups. This system is called "Split" (translated from English means "splitting"). On different days it is supposed to pump different muscles. As a rule, training takes 2-3 days, then one day of rest. There are a lot of splits, but after each training day, a day of rest is obligatory! And all the muscles of the body receive a sufficient load once every 4-8 days.
Principle "Nutrition"
The most difficult principle Although for whom it’s like ... The bottom line is that you need to completely revise your diet. The reward for this will be a high level of sporting achievements! In order for muscles to grow faster, you should eat much more often, but reduce portions. This, in turn, will speed up the metabolism. And also you need to increase the amount of building material for muscles - protein. In the proportion of 2 grams of protein per 1 kilogram of body weight. For 70 kg - 3.5 kilograms of protein. Impressive? Impressive?
Principle "Growth"
The most important thing is desire. With the help of such an incredible tool as bodybuilding, you can get an amazing body. To build a mountain of muscles, or maybe just pump up a little? Everything will work out if you have the desire and perseverance in achieving the goal. You are not yet familiar with the unique capabilities of your body. Looking at professional athletes, remember that they once were in your place. They didn’t know how, they didn’t know, they were afraid. Started with a small weight, gradually increasing the load. But today they are at the top of the pedestal. So take a step towards them! Keep growing, don't stand still! Change your body for the better!
You need to remember and apply these principles from the very beginning of the lessons.
1. Full range of motion. This means that with each exercise you should achieve a full stretch and contraction of the muscles. For example, if it seems to you that you have already fully contracted the muscle, give it extra effort by contracting just a little more.
2. Full weight control. It is always necessary to carefully work with barbells and dumbbells.
3. Avoid cheating. Cheating in bodybuilding is understood as the inertial movement during the exercise. Try to work smoothly, using the strength of the muscle you are training. Don't be fooled, you're doing this for yourself.
4. Constant pressure. Performing more exercises, in its final phase, do not sharply, but gradually reduce the tension on the muscle, but be sure to leave a reserve of strength.
When performing the exercise, constantly keep the part of the body on which you are working in tension, because when you completely relax the muscle, you can hold the weight for a long time and without much effort.
Focus on the muscles. When doing the exercise, don't think about the barbell or dumbbells, think only about how your muscles work.
You need to pull yourself together and focus even before you enter the gym. If you are going there to chat with friends or just to have a good time, then this concentration is useless to you, but if you have come to work, then you need to concentrate on your body and especially on the part of it that you will train. It all depends on your mood and psychology. If you set yourself up for a high result, then you will achieve it, but if you came to the gym relaxed, then there is nothing to hope for. And most importantly, it's hard work. But working hard in bodybuilding doesn't mean working to the point of exhaustion. This principle says that in each approach the maximum number of repetitions is performed, but not more than 12, up to a short-term muscle failure.
If you focus on each repetition, then they are given with more difficulty and effect than setting just 12 repetitions and mindlessly doing them. For example, if you do squats to develop quadriceps, then during the first, focus on flexing the body, during the second on extending the body - and so on. In addition, if you concentrate on completing each rep, the risk of injury is significantly reduced and the muscles listen to you better.
Proper bodybuilding requires the development of many skills and abilities, acquiring them is the main key to your success.
Let's summarize the above.
Train not only with effort, but also with the mind. Remember that you are in the business of changing the muscle structure of your body, and this is very serious. Use the principle of increasing the load or progressive training. In order for your muscles to grow, become stronger, they need to add the necessary load. But the muscles adapt to it and as they become stronger they need to be loaded more and more. In one approach, perform at least 8 but more than 12 repetitions. The number of repetitions should not be too small, but not too large. Work is considered most effective when you give the muscles a load of 70-75% of their maximum capacity.
So, remember the numbers, confirmed by many years of scientific research:
8-12 reps per set
3-5 sets per set
12-16 approaches when working on a specific muscle or muscle group
When doing fewer sets, your muscles will certainly grow, but will not be sculpted. With a larger number of approaches, the muscles will not gain enough mass, and injury is also possible. The interval for rest between sets is 30-60 seconds. This way you will be able to store enough energy to keep working efficiently. But if you rush, cutting your rest, you will quickly get tired and your muscles will work very sluggishly.
Apply the principle of separate training, i.e. devote every day to working on individual muscle groups. The best scheme is: 3 days work, one day rest. You can try - 4 days work and 1 day rest. But in any case, remember this: build your complexes on the maximum use of free weights i.e. barbells and dumbbells. Muscles respond better to them, ligaments and tendons are more involved. Machines and blocks are good for working out individual muscles. In general, try to work 2/3 of the time in each workout with free weights and 1/3 on simulators and blocks. When performing the exercise, follow the full range of motion, also follow the achievement of the extreme position of the limbs, because full stretching and full contraction of the muscles are a prerequisite for quality training. Do not forget that the muscles must be given a constant and absolute load. In any position during the approach, the muscle should remain tense, especially since only in this case you will avoid cheating. Never for a moment forget to watch how your muscle works and remember - you are training your muscles, and not just lifting weights.
Train to the point of instantaneous muscle failure, but not to exhaustion. This means that with each approach, you must complete the maximum possible number of repetitions for yourself, but no more than 8-12.
The system of separate training is the main principle of bodybuilding. Without a system of separate training, i.e. for certain muscle groups, you will never be able to achieve a slender, beautiful, proportional body. Understand this principle, apply it, and you will create for yourself what you have always wanted to have.
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 person, we will analyze the training principles of Joe Weider.
So, today we are waiting for an exciting journey into the world of the basics of bodybuilding, so take a seat comfortably, we begin.
Joe Weider 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 my best years) simply luxurious relief. Therefore, it must be assumed that he at least quite often listened to the advice and, especially, the training principles of his teacher Joe Weider. Therefore, we need to study them thoroughly and, most importantly, to test them in practice, i.e. implement in your training process and track the result.
What are these Joe Weider training principles?
Everything is simple. As in any sport, in bodybuilding (for a long time) a lot of information was accumulated on how to properly train, warm up, approach the preparation of a training program, and so on. So, all this vast layer of information found a way out in the form of a certain set of rules (passed the test of 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 will be considered a mistake to attribute all the laurels in creating the basic training foundations to only one person. Yes, many of them existed long before Joe Weider himself, but they were purely in words, not “outlined” 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
- The principle of "confusion"
He says that muscles are a "finicky lady" who needs to be constantly surprised. And indeed it is. Muscles get used to any loads and training programs over time. Therefore, in order to progress, it is necessary to (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.
- The "split" principle
Perhaps Joe's most fundamental and most famous contribution to the science of bodybuilding. The principle of split 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 days) is given at the mercy of the top of the body, the second - completely the bottom. Because basically everyone trains 3-4 days a week, then, respectively, the first 2 day you work the upper body, the rest 2 - lower body. This principle will allow you to train in a more aggressive style with more intensity.
- The principle of "2 and 3 splits"
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 less short and intense segments.
- The principle of "cyclicality"
The recommendation is to divide the entire training year into cycles: 1) strength (work on increasing the weight of the projectile); 2) mass-collecting (increase in muscle mass and body volume) 3) fat burning (development of 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), differently amenable to training, then this principle says - evenly work through all the fibers. To do this, it is necessary to use a different degree of exercise intensity, different schemes of approaches and repetitions.
- The principle of "overload"
It is formulated as follows: "if your working weight progresses, then you are growing." Constantly increase the weight of the projectile, make the muscles work more intensely and harder.
- The principle of "eclecticism"
Formulated like this - combine exercises (for endurance, strength, mass and relief) between themselves. Combine them together during a training session - this will give the best result.
Joe Weider Training Principles: P planning every workout
- The principle of "system of sets"
Says to do one at a time (even heavy) 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 a joint effect (enhanced effect) two exercises for the same functional muscle group. Exercises are performed in a "train" (one after another) with a minimum amount of rest between sets.
- The principle of "superset"
These are also two exercises in the complex, but already 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.
- The principle of "triset"
As you can guess from the name, the principle is to perform three exercises on the target muscle group. A good example is, bench press at an angle up and down.
- The "giant superset" principle
Consists of doing 4-6 exercises for the same muscle. A principle that is far from suitable for all athletes, in view of its high exhausting endurance ability.
- The principle of "stepped set"
It consists in bringing (in the approach) the target muscle to failure. Then the weight is reset to a lighter one and the “final finishing off” of the muscle with weights occurs. Performed without any rest.
- The principle of "alternation"
It says that it is necessary to alternate (alternate) exercises for large and small muscle groups. Those. between sets for large muscles (legs, chest) it is necessary to perform sets for small groups (calves, forearms, etc.)
- The principle of "priority"
The most logical principle, which says that the most lagging (poorly developed) muscles must be worked out at the beginning of the workout, 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.
- The "rest-pause" principle
It consists in arranging for the body short (up to 5 sec) intermediate rest sessions when working in a set with submaximal (80-90% from a single repetition) scales. The technology of the principle is as follows. You doing 2-3 repetitions with submaximal weight, then pause for a short time, then another 2-3 repetitions and so on in a circle until you reach the number of repetitions from 8 before 12 .
Micropauses are enough to restore ATP levels. It allows you to prepare for new repetitions when working with heavy weights.
- The pyramid principle
Start working out the 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 work of the muscle in the range 6-8 times, then you can again reduce the weight to the original. For clarity, look at the image.
There are different varieties of the pyramid, for example, "semi-pyramid" - this is when you reach only the maximum possible weight and do not reduce it any more. Those. in our example 10 reps 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 the "serious" work of the muscles (for example, complex multi-joint exercises) pre-load the muscle being worked out. Those. first you need to perform a single-joint, isolating exercise and accurately load the target zone, and only then go all out :). For example, when working out the triceps, you should first perform an isolation exercise on a block with a rope handle, and only then move on to the bench press with a narrow grip.
So, finished with the second category, the last one is next ...
Joe Weider Training Principles: P exercise principles
- The principle of cheating
Assistance (help) to oneself with the 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 bicep curl) it just goes to the chest.
- The principle of "isolation"
It consists in the separation of the target muscle (antagonist, protagonist, synergist or stabilizer) and directed study of only it due to the targeted hit of the weight precisely in the working area. Those. there is no dissipation of the load on the remaining (adjacent) muscles.
- The principle of "quality training"
It is mainly used by already sufficiently trained athletes, and consists in a gradual increase in the weight of the weights and a decrease in the rest time between sets.
- The principle of "burning"
To feel the muscle work as much as possible, perform (at the end of the set) several repetitions with a limited amplitude.
- The principle of "forced repetition"
In the course of performing an exercise with a sufficient weight of weights after the "failure" of your muscles, resort to the help of a partner and perform more 2-4 repetitions.
- The "tide" principle
Says that before starting a direct impact on any muscle, it is required to perform 1-2 exercises for the antagonist muscle. This will provide the necessary blood flow to the working area and allow it to be worked out more efficiently.
- The principle of "continuous stress"
The main idea is to maintain constant tension in the target muscle area. You should not have intermediate rest points in the exercise. Muscle work should take place in the “non-stop” mode, i.e. it should pump like a pump, without interruption.
- The principle of "partial repetition"
In some ways similar to the principle of burning. It is necessary to “isolate” from the entire amplitude of the exercise the muscle segment that receives less load and perform repetitions in a reduced amplitude of the name on it.
- The principle of "negative repetition"
There are two phases of movement in the exercise - this is the rise (positive) and lowering (negative phase) projectile. Negative is better for muscle growth, because. when lowering, you can work with the weight of the burden on 30-40% more than when lifting. You can perform exercises only in the phase of lowering the projectile, but with a lot of weight.
- The principle of "peak contraction"
Says it needs a delay (on 1-2 seconds) at the top of the movement. This will stimulate the muscle to grow more strongly.
- The principle of "isometric contraction"
This principle is quite often used by performing bodybuilders, and posing is the basis of its technique. The meaning of isometric contraction is to tighten the muscle without any weight. Those. it turns out that you just need to concentrate and strain the muscle (30-40 times), while taking various postures.
- The principle of "speed training"
In order to qualitatively develop "fast" muscle fibers, it is necessary to increase the speed of performing exercises without compromising technique.
In general, summing up the presented training principles, we can derive one more, the most important, 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 training program on your own, relying on experience, knowledge of your body, and also the results obtained." Therefore, all the principles voiced in the furnace, we apply only the last one (just kidding ... :)) .
- Beginning athletes (classes in the hall until 1 of the year). Principles: isolation, priority, overload, confusion;
- Medium Trained Athletes (classes 1 year or more). Principles: split, pyramid, supersets, cyclicity;
- advanced bodybuilders. Principles: trisets, cheating, pre-exhaustion, giant superset, burning.
Something like that. Decide what type you are, and go ahead, put the principles into practice, in the hall.
Afterword
Good luck in the gym, see you soon!
PS. I will be glad to answer any questions, "misunderstandings" and other miscellaneous things in the comments to this article, write.
The Weider Training Principles are a set of training rules that have evolved over decades. Some training principles have stood the test of time and are relevant to this day, other principles were less successful and were eliminated in the process of use. In this regard, the set of principles listed below does not claim to be absolute coverage and represents only those principles that, from the point of view of the author, are relevant at a given time.
GENERAL PRINCIPLES
mental preparation.
Bodybuilding is a sport for thinking people who know the basic principles of anatomy and physiology, diet and nutrition. Bodybuilders must have a specific goal, the achievement of which depends on ambition and endurance in overcoming all stages. You should set yourself a goal for a long period - a year or several years, and a goal for a short period - for a few weeks or months. A clearly defined goal generates additional energy and enthusiasm. If, after a certain period, you have not been able to achieve your goal, you should thoroughly analyze your training methods, change exercises, weights, etc. For a bodybuilder, each workout should become a certain stage in achieving the goal.
Systematic training.
Each workout from the planned cycle is important, not a single lesson should be missed without a special reason. You need to overcome your weakness, it develops your ambition, it causes additional energy.
Atmosphere.
You should choose a gym that allows you to train well, with ventilation, the ability to take a shower after class, and a good atmosphere that leads to healthy competition in training and uplifting for a hard workout. Strength training in your own home can have a negative effect on concentration, which is distracted by the alternative of choosing to perform another set, or watch a movie on television. If you have to dedicate 30 minutes to getting to the gym, then you'll be more willing to put in a little more effort in your workout.
Warm up.
Warming up is very important before strength training. The warm-up is performed in order to “tune in” mentally and physically. You must prepare the body for increased activity. It is necessary to perform several tilts, turns, circular movements of the arms, squats without weight, push-ups from the floor, as well as a series of stretching exercises. You should also warm up those muscle groups that you are going to train. To warm up these muscles, light weights can be used to increase blood flow to the muscles. People who don't warm up put themselves at risk of muscle tears and associated pain, which can lead to a desire to stop further training. Therefore, the warm-up should be interpreted as a very important, integral part of the workout.
Training partner.
When implementing a heavy training program, the enthusiasm of the training partner helps a lot. This should be a person to whom you treat with respect, and who has approximately the same degree of preparedness as you. A good partner will encourage you to lift more weight and complete more reps per set. Such training will be more diverse, as it is performed in an atmosphere of competition.
Choice of exercises.
You should never copy the complexes of famous athletes, exercises should be selected depending on personal capabilities and needs. Well-trained bodybuilders use many different exercises, often performed in the form of super sets, but even they, in the initial stages of preparation, trained only the main muscle groups. The basic principle that applies when selecting exercises is that simple exercises with large weights should be used for muscle mass, and more complex exercises with less weight should be used for relief.
Series and repetitions.
The number of series and repetitions depends on the individual capabilities and degree of preparedness of the athlete. The general mandatory principle is that fewer repetitions and series are applied to muscle mass, more to the relief.
BEGINNERS
These principles are intended for people in their first year of training.
Progressive muscle overload.
To increase muscle mass and strength, you need to gradually increase the load on the muscles, overload them, constantly increasing weights. To increase strength, a systematic progression of weights (increase in weights) is necessary, to increase mass, not only a progression of weights, but also a progression in the number of series and workouts. The principle of constant muscle overload is present in almost all disciplines of sports. Obviously, the progression of weights depends on the capabilities and preparedness of the athlete. Do not quickly increase the weights and intensity of training.
Muscle isolation.
In each exercise, the muscles can work differently, depending on the position of the body. In order to consciously build and develop different muscle groups, and this is the goal of bodybuilding, one should strive to isolate the trained muscles as much as possible through the use of appropriate exercises and positions.
Load change.
Our body quickly gets used to constant weights and exercises, so you should always strive for a variety of training loads by changing exercise programs, weights, series, body positions - thus, adaptation to a monotonous load is avoided.
A priority.
The priority principle is to train the muscles that are weaker or underdeveloped first. The principle is based on the fact that each athlete, at the beginning of training, has the greatest energy and strength, and therefore can train most intensively.
INTERMEDIATE LEVEL OF PREPARATION.
These principles can be used by bodybuilders who have been training for at least one year and have the appropriate practical skills.
pyramid system.
Muscle fibers are strengthened and thickened by maximum contraction when working with heavy weights. Series should be started with less weights and with more repetitions - this will protect you from injury and prepare the body for working with heavy weights.
SPLIT - division of training.
After a certain period of training, you can increase the intensity by dividing all body exercises into two parts (top and bottom) and train 4-5 times a week. Using the principle of separation, you can increase the number of series for individual muscle groups, as well as achieve an increase in training intensity.
Superseries.
This principle is to use two exercises for the antagonist muscles (for example, biceps and triceps) without rest breaks, such supersets not only increase the intensity of the workout, but also lead to the fastest recovery of the trained muscles.
Combined Series.
Combined series are performed without rest breaks for one muscle group. For example, two different exercises are used for the same muscle group: standing barbell curl and seated dumbbell curl - both exercises “attack” the biceps from different sides.
Constant muscle tension.
The principle is to keep the muscle being trained constantly in tension during the exercise, both in the lifting phase and in the lowering phase. The tension of the muscles involved in the exercise should be constantly monitored.
Cyclic training.
The annual cycle should be divided into periods during which attention is alternately focused on the development of strength and mass, proportions and relief. This method avoids monotonous training, using heavy weights throughout the year and gives the body time to recover.
ADVANCED TRAINING
Forced repetitions.
This principle is applied not as an aid in reducing stress to the muscles being trained, but as a way to increase the intensity of the workout. It consists of the following: when you perform an exercise and are no longer able to lift the weight on your own, a training partner helps you perform an additional 2-3 repetitions.
Trisets.
The principle is to perform three different exercises for any muscle group without rest, which significantly increases the intensity of the workout. Exercises should be chosen so as to "attack" the muscle from different angles. Using this method requires good preparation beforehand.
Giants series.
The principle is to perform 4-6 different exercises for one, usually large, muscle group. All exercises are performed without breaks for rest - only time is provided for the transition from one position to another. This principle is used mainly in the pre-competitive period for the final formation of muscles, giving them relief and density. This applies to hard-to-developed muscles, such as calves, mid-chest, abdomen.
Pre exhaustion.
If you first perform leg extensions in the knee joints in the machine, and then squats with a barbell, this will lead to complex fatigue of the quadriceps femoris, and less involvement of the sciatic muscles in barbell squats.
Upper muscle tension.
The principle of upper tension is applied at the moment of maximum muscle contraction. For example, when closing the arms in the upper position while performing curls with a barbell while standing, tension decreases at the top of the movement, so you need to lean forward a little to hold the maximum contraction of the biceps for another 2-3 seconds. Using this principle leads to the development of "round" biceps.
negative reps.
The principle is to do only the inferior part of the rep (eccentric work). It was found that in the overcoming work phase, only about 36% of muscle fibers are actively involved, and with controlled lowering of the weight (eccentric work), over 70% of muscle fibers can be involved. The number of fibers involved in the work is doubled. It is clear that the application of this principle has a positive effect on the increase in muscle mass. The application of this principle allows you to use much larger weights than in normal training - by about 40-70%. Only the inferior phase of the movement is performed, for example, you only lower the barbell in a controlled manner in the bench press, and training partners help you lift the projectile.
Cheating.
The principle is that when you are no longer able to perform further pure reps, you use body rocking to perform additional reps. The application of this principle is less desirable - it is better to use forced repetitions.
Burning (or half repetitions).
3 to 6 partial reps (for example, no full extension or full flexion of the arms) at the end of the set lead to additional accumulation of lactic acid in the muscles, which leads to burning in them (as a result of a large concentration of lactic acid). This leads to additional breakdown of structural proteins and, as a result, an additional increase in muscle mass.
nested series.
This refers mainly to series on small muscle groups, such as calves, abdomen, forearms. Nested series are performed in between series on large muscle groups, such as legs, chest, back.
Stepping (or striptease).
It consists in the fact that after performing a certain number of repetitions, two partners remove part of the weight from the bar, and the trainee continues to continue the exercise. This is a kind of stretching of the series, forcing the muscles to work harder.
Double split.
The double split system consists of applying two workouts per day to two different parts of the body. As a result of this separation, it is possible to load all parts of the body more intensively. This system is used only by the most advanced bodybuilders, and usually 2-4 weeks before the competition.
Triple split.
It consists of doing three workouts a day (morning, afternoon and evening), but is used only by a very small number of bodybuilders and for a very short period.
instinctive training.
Every experienced bodybuilder knows better what exercises and weights are optimal for his body. Remembering that each body reacts a little differently to the load, you should always monitor your reaction and select such principles and exercises that, in a given training period, have the greatest impact on muscle development. No need to force yourself to complete the planned number of series or repetitions. If you feel unwell on a particular day, train less intensely and for less time.
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