THE JOE WEIDER BODYBUILDING SYSTEM by Frederick Hatfield PhD of DrSquat.

com The Weider System has been in existence for fifty years or so, and has grown over the years to incorporate other great training ideas as they came along. Its actually not a "system" in the strict definition of the term, but rather a "guide" to aid you in developing your own personal system based on your own unique recuperative ability, experience, goals, strengths, weaknesses, and --well -- "guts" to go the distance. This Weider System "guidelines" comes in the form of a series of training methods collected (and in most instances named) by Joe Weider personally over many years, which became widely known as the Weider Principles. In fact, of the Weider Principles that were developed by Joe personally, one in particular had a major impact on the world of bodybuilding. That was the concept of splitting your workouts to train specific body parts. The split system, double split system and triple split system, as they became known as, are Joes unique contribution to bodybuilding science. There are three broad categories of Weider Principles: 1. Principles To Help You Plan Your Training Cycle 2. Principles To Help You Arrange Your Exercises In Each Workout 3. Principles To Help You Perform Each Exercise Its easy to discern whether this orderly collection of training methods, both in the aggregate and individually, adhere to the seven grand daddy principles (laws) spoken of throughout this fourpart series. The simple truth is that individually they do not. But when you look at them in the aggregate, and the guidelines as to when and how to apply them, they most certainly do! Heres why:
The fact that you are training at all assumes that you know 1) youre going to grow (Overcompensation Principle), 2) you are going to train regularly (The Use/Disuse Principle), and 3) weight training is the most efficient method of doing 1) and 2) as opposed to (say) riding a bicycle (Specificity Principle); Both the type and amount of adaptive stress each of the Weider Principles deliver to the organism can be manipulated very efficiently and effectively (S.A.I.D and Overload Principles respectively); Each method listed in the Weider System has its strengths and weaknesses in regards to the specific muscle components it targets (S.A.I.D. Principle), so you must use your instinct and experience in discerning when to apply each, or whether to apply it at all (Individual Differences Principle); and The list of methods is totally flexible. Within the instructions for each are listed guidelines to aid you in discerning whether to use it and how often to employ it in your day-to-day training microcycles (G.A.S. and Individual Differences Principles). The three categories of principles discussed in the Weider System are listed below with a brief explanation of each. One of the principles appears in all three categories. Thats the Instinctive Training Principle. Folks, its simple. Use your own training experience and knowledge of how your body responds to exercise stress when planning and carrying out a training program! This must take place on a cycle-to-cycle, day-to-day and quite literally a minute-to-minute basis! WEIDER PRINCIPLES TO HELP YOU PLAN YOUR TRAINING CYCLE 1. Cycle Training Principle (Breaking your training year into cycles for strength, mass or contest preparation you help avoid injury and keep your body responsive to adaptation)

2. Split System Training Principle (Breaking your workout week into upper versus lower body training, for example, results in more intense training sessions) 3. Double or Triple Split Training Principle (Breaking your workout down into two or three shorter, more intense training sessions per day) 4. Muscle Confusion Principle (Muscles accommodate to a specific type of stress ("habituate" or "plateau") when you continually apply the same stress to your muscles over time, so you must constantly vary exercises, sets, reps and weight to avoid accommodation) 5. Progressive Overload Principle (The basis of increasing any parameter of fitness is to make your muscles work harder than they are accustomed to) 6. Holistic Training Principle (Different cellular organelles respond differently to different forms of stress, so using a variety of rep/set schemes, intensity and frequency will maximize muscle mass) 7. Eclectic Training Principle (Combining mass, strength or isolation-refinement training techniques as your instincts dictate into your program often help you achieve greater progress) 8. Instinctive Training Principle (Eventually, all bodybuilders instinctively attain the ability to construct diets, routines, cycles, intensity levels, reps and sets that work best for them) WEIDER PRINCIPLES TO HELP YOU ARRANGE YOUR WORKOUT

1. Set System Training Principle (Performing one set per bodypart was the old way; the Set System calls for multiple sets for each exercise in order to apply maximum adaptive stress) 2. Superset Training Principle (alternating opposing muscle group exercises with little rest between sets) 3. Compound Sets Training Principle (alternating two exercises for one bodypart with little rest between sets) 4. Tri-Sets Training Principle (Doing 3 exercises for one muscle group with little rest between sets) 5. Giant Sets Training Principle (Doing 4-6 exercises for one muscle group with little rest between sets) 6. Staggered Sets Principle (injecting 10 sets of boring forearm, abdominal or calf work in between sets for (say) chest or legs) 7. Rest-Pause Principle (using 85-90 percent of your max, do 2-3 reps and put the weight down. Then do 2-3 more, rest, 2-3 more and rest for a total of 3-4 rest-pauses. The short rest-pauses allow enough time for ATP to be resynthesized and permit further reps with the heavy weight); 8. Muscle Priority Principle (Work your weaker body parts first in any given workout; alternatively, work the larger muscle groups first, while youre fresh and energy levels still high) 9. Pre-Exhaustion Principle (example: superset flies, a chest isolation exercise, with bench presses, a compound exercise involving triceps and chest, in order to maximize chest development by pre-exhausting the triceps) 10. Pyramiding Training Principle (start a bodypart session with higher rep/low weight and gradually add weight (and commensurably reduce the reps), ending with a weight you can do for 5 reps or so) 11. Descending Sets Principle (lighter weights from set to set as fatigue sets in --0 called "stripping") 12. Staggered Sets Training Principle (stagger smaller, slow-developing body parts in between sets for larger muscle groups)

13. Instinctive Training Principle (Eventually, all bodybuilders instinctively attain the ability to construct diets, routines, cycles, intensity levels, reps and sets that work best for them) WEIDER PRINCIPLES TO HELP YOU PERFORM EACH EXERCISE

1. Isolation Principle (All muscles act as stabilizers, synergists, antagonist or protagonist. By making any given muscle the prime mover in any given exercise youve "isolated" it as much as possible, and therefore the stress applied to it) 2. Quality Training Principle (gradually reducing the rest between sets while still maintaining or increasing the number of reps performed) 3. Cheating Training Principle (swing weight past the sticking point at the end of a set in order to add stress) 4. Continuous Tension Principle (maintain slow, continuous tension on muscles to maximize red fiber involvement) 5. Forced Reps Training Principle (partner-assisted reps at the end of a set)

6. Flushing Training Principle (Doing 3-4 exercises for a bodypart before moving to another bodypart) 7. Burns Training Principle (2-3 inch, quick movements at the end of a set

8. Partial Reps Training Principle (Because of leverage changes throughout any given exercise, its sometimes helpful to do partial movements with varying weight in order to derive maximum overload stress for that bodypart) 9. Retro-Gravity Principle ("Negatives" or "eccentrics" as theyre called, make it possible to get more muscle cells to respond because you can lower about 30-40 percent more weight than you can successfully lift concentrically); 10. Peak Contraction Principle (holding the weight through maximum contraction for a few seconds at the completion of a movement); 11. Superspeed Principle (compensatory acceleration of movements to stimulate hard-to-reach fast twitch fibers); 12. Iso-Tension Principle (method of practicing posing, tensing each muscle maximally for 6-10 seconds for up to a total of 30-44 flexes in a variety of posing positions); 13. Instinctive Training Principle (Eventually, all bodybuilders instinctively attain the ability to construct diets, routines, cycles, intensity levels, reps and sets that work best for them)

Joe Weider BODYBUILDING SISTEM de dr. Frederick Hatfield de DrSquat.com Sistemul Weider a fost n existen a de cincizeci de ani sau a a, i a crescut-a lungul anilor pentru a include alte idei mari de formare profesional ca au venit de-a lungul. Nu este de fapt un "sistem" n defini ia strict a termenului, ci mai degrab un "ghid" pentru a v ajuta n dezvoltarea sistemului dumneavoastr personal bazat pe dvs. unic de recuperare capacitatea,

experien a, obiectivele, punctele forte, punctele slabe, i --- bine - "curaj" pentru a merge la distan . Acest sistem Weider "liniile directoare", vine n form de o serie de metode de formare colectate ( i, n cele mai multe cazuri numite) de Joe Weider personal timp de mul i ani, care a devenit cunoscut sub numele de Principiile Weider. De fapt, a principiilor Weider care au fost dezvoltate de c tre Joe personal, unul n special, a avut un impact major asupra lumii de culturism. Acesta a fost conceptul de divizare de antrenamente pentru a preg ti anumite parti ale corpului. Sistem split, sistem split dublu i triplu sistem split, a a cum au devenit cunoscute ca, sunt contribu ie unic Joe la tiin culturism. Exist trei mari categorii de principii Weider: 1. Principii Pentru a v ajuta s planifica i ciclu de formare 2. Principii Pentru a ajuta s organiza i exerci iile n fiecare antrenament 3. Principii Pentru a v ajut s efectua i fiecare exerci iu Este u or pentru a discerne dac aceast colec ie ordonat de metode de formare, att n agregat i individual, s adere la cele apte mari principiile Daddy (legi), vorbita de toat aceast serie de patru-parte. Adev rul simplu este c ei nu fac n mod individual. Dar cnd te ui i la ele, n total, i liniile directoare cu privire la cnd i cum s le aplice, au cea mai mare siguran fac! Iat de ce: Faptul c sunte i de formare la toate se presupune c tii 1) ai de gnd s creasc (Principiul supracompensare), 2) ave i de gnd s antreneze n mod regulat (Principiul de utilizare / desuetudine), i 3) de formare n greutate este cea mai metod eficient de a face 1) i 2), spre deosebire de (sa zicem), mersul pe bicicleta (Principiul specificitate); Att de tipul i cantitatea de stres de adaptare fiecare dintre principiile Weider livreze organismului poate fi manipulat foarte eficient i eficace (a spus i, respectiv, Principii de suprasarcin ); Fiecare metod enumerate n sistemul Weider are punctele sale forte i punctele slabe n ceea ce prive te componentele musculare specifice pe care le intelor (SAID principiu), deci trebuie s utiliza i instinctul si experienta in discern mnt atunci cnd se aplic la fiecare, sau dac s se aplice la toate ( Diferen e individuale Principiul); i Lista de metode nu este complet flexibil. n instruc iunile pentru fiecare sunt prezentate linii directoare pentru a v ajuta n discern mnt, dac s -l utiliza i i ct de des s se angajeze n microcycles de antrenament de zi cu zi (gaz i principii individuale Diferenta). Cele trei categorii de principii discutate n sistemul Weider sunt enumerate mai jos, cu o scurt explica ie pentru fiecare. Unul dintre principiile apare n toate cele trei categorii. Acesta este principiul de formare instinctiva. Oameni buni, e simplu. Utiliza i propria experien de formare i de cunoa tere a modului n care organismul r spunde la stres exercita atunci cnd planificarea i realizarea unui program de formare! Acest lucru trebuie s aib loc la un ciclu la ciclu, de zi cu

zi i destul de literalmente o baz minut la minut! PRINCIPII Weider ajuta s v planifica i ciclu FORMARE 1. Ciclul de Formare Principiul (Breaking ani de antrenament n cicluri de preg tire puterea, masa sau concurs va ajuta la evitarea prejudiciului i a men ine corpul receptiv la adaptarea) 2. Sistem split de formare Principiul (Breaking saptamana antrenament de formare n partea superioar a corpului mai mic comparativ cu, de exemplu, rezultatele n mai multe sesiuni de instruire intense) 3. Dublu sau triplu de Formare Principiul Split (Breaking antrenament n jos, n dou sau trei sesiuni de formare mai scurte, mai intense pe zi) 4. Confuzie Principiul muscular (mu chii acomoda la un anumit tip de stres ("deprinde" sau "platou"), atunci cnd se aplic continuu stres acela i muschii-a lungul timpului, a a c trebuie s varieze n mod constant exercitii, seturi, repetari si greutatea pentru a evita cazare) 5. Principiul de suprasarcin progresiv (baza de cre tere orice parametru de fitness este de a face muschii lucreze mai greu dect sunt obi nui i s ) 6. Principiul de formare holistic (organite celulare diferite raspund diferit la diferite forme de stres, folosind astfel o varietate de rep / set de scheme, intensitatea i frecven a va maximiza masei musculare) 7. Principiul de formare eclectic (Combinnd mas , rezisten sau izolarea-rafinament tehnici de formare ca instinctele tale dicta n programul dumneavoastr de multe ori a v ajuta s realizeze progrese mai mari) 8. Principiul de formare instinctiv (n cele din urm , toate culturistii instinctiv atinge capacitatea de a construi diete, rutine, cicluri, nivelurile de intensitate, repetari si seturi care func ioneaz cel mai bine pentru ei) PRINCIPII Weider ajuta s organiza i antrenament DUMNEAVOASTR 1. Setul de antrenare Principiul sistemului (care efectueaz , de un set pentru fiecare parte a corpului a fost vechiul mod, sistemul instituit solicit pentru mai multe seturi pentru fiecare exerci iu, n scopul de a aplica stres maxim de adaptare) 2. Principiul de formare superset (alternativ, exercitii musculare opuse de grup, cu pic de odihn ntre seturi) 3. Seturi de formare compus Principiul (alternativ dou exerci ii pentru o parte a corpului cu pic de odihn ntre seturi) 4. Tri-Seturi Principiul de formare (3 Facand exercitii pentru o grupa de muschi cu pic de odihn

ntre seturi) 5. Gigantul Seturi Principiul de formare (4-6 Facand exercitii pentru o grupa de muschi cu pic de odihn ntre seturi) 6. E alonat Seturi Principiul (injectarea a 10 de seturi de antebratului plictisitoare, lucru abdominale sau vi el ntre seturi pentru (s zicem), piept sau picioare) 7. Restul-Pauz Principiul (folosind 85-90 la suta din maxim, face i 2-3 repetari si pune greutatea n jos. Face apoi de 2-3 mai, restul, 2-3 mai i de odihn pentru un total de 3-4 odihn , pauze Restul scurt-pauze suficient timp pentru a ATP-ului pentru a fi resintetizata i permite repetari suplimentare, cu mare greutate).; 8. Principiul prioritate musculare (de lucru de piese mai slabe primul organism n orice antrenament dat, alternativ, s lucreze n grupuri mai mari musculare n primul rnd, n timp ce sunte i proasp t i nivelurile de energie mai mare) 9. Pre-Epuizarea Principiul (de exemplu: muste superset, o izolare exerci iu piept, prese cu bancuri de lucru, care implic un exerci iu compus triceps si piept, n scopul de a maximiza dezvoltarea piept de pre-epuizarea triceps) 10. Principiul de formare nmul irea (a ncepe o sesiune parte a corpului, cu mai mare reprezentant / greutate redus i se adaug treptat n greutate ( i de a reduce commensurably repetari), care se ncheie cu o greutate ce poate face pentru 5 repetari sau cam asa ceva) 11. Descendent Seturi Principiul (greut i u oare de la Setare pentru a stabili cum seturi de oboseala in - 0 numit "stripping") 12. E alonat Seturi Principiul de Formare (se clatine mai mici, lent, n curs de dezvoltare p r i ale corpului n ntre seturi pentru grupele musculare mari) 13. Principiul de formare instinctiv (n cele din urm , toate culturistii instinctiv atinge capacitatea de a construi diete, rutine, cicluri, nivelurile de intensitate, repetari si seturi care func ioneaz cel mai bine pentru ei) PRINCIPII Weider v ajut s efectua i fiecare exerci iu 1. Principiul de izolare (toti muschii ac iona n calitate de stabilizatori, agen i sinergici, protagonistul sau antagonist de a face orice muschi dat motor prim, n orice exerci iu care le-a i dat "izolat", l ct mai mult posibil,. i, prin urmare, de stres aplicate de acesta) 2. Principiul de formare de calitate (reducerea treptat odihn ntre seturi n timp ce nc men inerea sau cre terea num rului de repetari efectuate) 3. Principiul de formare Cheating (greutate Swing trecut punctul de lipirea de la sfr itul unui set pentru a ad uga stres)

4. Principiul Tensiunea continu (a men ine tensiunea lent, continuu asupra mu chilor, pentru a maximiza implicarea fibre ro u) 5. For at Reps Principiul de Formare (partener asistate de repetari, la sfr itul unui set) 6. Principiul de formare nro irea fe ei (Facand exercitii pentru o parte a corpului 3-4 nainte de a trece la o alt parte a corpului) 7. Burns Principiul de formare (2-3 inch, mi c ri rapide de la sfr itul unui set de 8. Par ial Reps Principiul de formare (din cauza schimb rilor de prghie prin orice exerci iu dat, este uneori util de a face mi c rile par iale, cu greutate variind n scopul de a ob ine maxim de stres suprasarcin pentru acea parte a corpului) 9. Retro-Gravity Principiul ("Negative" sau "excentrici", cum se numesc, face posibil pentru a ob ine mai multe celule musculare de a raspunde, deoarece v poate sc dea cu privire la greutatea 30-40 la suta mai mult dect v pute i ridica cu succes concentric); 10. Principiul contractiei de varf (care de ine n greutate prin contractia maxima pentru cteva secunde, la finalizarea a unei mi c ri); 11. Principiul SuperSpeed (accelerare compensatorie a mi c rilor de stimulare greu de-a ajunge rapid contractie fibre); 12. Iso-Tensiunea Principiul (metoda de a practica prezint , ncordarea fiecare muschi la maxim timp de 6-10 secunde pn la un total de 30-44 Firuri ntr-o varietate de pozi ii care prezint ); 13. Principiul de formare instinctiv (n cele din urm , toate culturistii instinctiv atinge capacitatea de a construi diete, rutine, cicluri, nivelurile de intensitate, repetari si seturi care func ioneaz cel mai bine pentru ei)