Weider principles are principles and methods used in training practice that have been known for years. They represent a summary of everything that a good workout should include. You probably know many of them and you perform the others, but you could not name them until now. Their creator, Joe Weider, stood at the origin of such names as the great Arnold himself. Let's describe them briefly.
Principle of progressive overload
The basis of improvement in any parameter in bodybuilding is to force the muscles to work harder than they were used to.
Principle of training periodization
Divide the whole year into smaller segments - individual cycles. In each cycle, try to focus individually on recovery, increasing strength, gaining mass and the very preparation for competition. Periodization avoids stagnation and effectively fights against injuries.
Principle of divided training
Divide your training week into individual days when you train specific muscle groups. This allows your body to work with higher weights and gives it adequate time for regeneration.
Principle of double (triple) training division
Divide your training into several shorter phases (cardio in the morning, strength training in the afternoon). You'll have to better focus on individual goals, according to the nature of each training unit.
Principle of muscle confusion
Human body can get used to so many things, training is no exception. Avoid stagnation by modifying your training every six weeks. Vary the exercises, repetitions and combinations of exercises.
Principle of eclectic training
In fact there are no bad training systems. Feel free to combine several principles at the same time. Try power, volume and endurance repetitions within one training session.
Principle of holistic training
Various muscle fibres respond differently to different forms of stress. So you have a varied selection of sets, reps, principles to combine so that you can effectively focus on all the muscle fibres.
Principle of instinctive training
This principle is not very common among bodybuilders. You need to adopt it. Experiment with different combinations of exercises, training systems, use different weights so you can see what suits you best.
Guidelines for drawing up your training system:
Principle of muscle priority
Always prioritize your weaknesses in training. Train them first, while you still have enough energy and motivation.
Principle of muscle pre-exhaustion
Perform isolated single-joint exercise before multi-joint exercise. The auxiliary muscles get tired and you can focus on the muscles you need to train.
Start your training with light weights and higher reps. In each subsequent set add the weight and decrease the reps.
Principle of sets
Perform several sets of individual exercises. This surpasses the adaptive stress, resulting in higher muscle hypertrophy.
Principle of supersets
Vary your exercises for antagonistic muscle groups (opposite: biceps - triceps) with minimal pause between them.
Principle of combined sets
Combine exercises on the same muscle group with minimal breaks between individual sets.
Principle of tri-sets
Perform three exercises per one muscle group immediately one after the other with minimal breaks between sets.
Principle of giant sets
Perform 4-6 exercises per one muscle group with a short rest between them.
Principle of drop (descending) sets
After reaching the moment of failure of the muscle immediately reduce the weight and continue the exercise until the next failure.
Principle of inserted sets
Among sets on big muscle groups (legs, chest, back) insert sets on small, difficult or slow-growing muscle groups (abdo, calves, forearms, biceps).
Principle of interval sets
With a weight of 80-90% of your maximum perform 2-3 repetitions very precisely and put the bar aside. After a brief pause, repeat another 2-3 repetitions, rest a while and add the last 2-3 repetitions. In total, complete 3-4 sets with resting intervals. Short breaks help you restore ATP stock and thus you will be able to train with extreme commitment.
Principles of a well performed exercise:
For perfect blood supply always perform 3-4 exercises per one muscle group. Perform the movement in full range of motion, drink plenty of water between the sets and breathe deeply. If you notice that the blood supply starts to decrease, stop training, or go on to the next muscle group.
Principle of muscle isolation
Always insert into your training some single-joint, isolated exercises. Focus on details and perfect performance.
Principle of continuous tension
Perform repetitions slowly and keep them fully contracted throughout the scope of movement.
Principle of quality training
While maintaining or increasing the number of repetitions continuously decrease the rest periods between sets.
Principle of negative reps
When lowering the weight you are able to hold more than 100% of the maximum weight for a positive exercise. This way you engage more muscle fibres, overburden much more muscle cells and your body is better stimulated to hypertrophy.
Principle of forced reps
This principle can be realized only with your sparring partner, whose role is to help you perform some repetitions even after your failure.
Yes, you have to cheat. At the end of a set use a light swing to overcome the "dead point". By creating this motion you transfer the weight through the critical point. This is a very effective method of progressive improvement. However, it does not mean that you perform the exercise with a poor technique!
Muscle burn (pumping) principle
At the end of the set, perform incomplete, rapid movements in a short range of motion.
Principle of peak contraction
It consists of momentary muscle tension in the top position.
Principle of incomplete range of motion
In order to reach your maximum overload, perform incomplete range of motion, which activates the area which is not sufficiently loaded by normal exercises.