Training according to Joe Weider – 10 principles of effective strength training


We do not need to present Joe Weider’s people … In his glory years, he has developed 10 training principles, the use of which helps to achieve much better results. Below we present a training according to Joe Weider – 10 principles of effective strength training!

Training according to Joe Weider – 10 principles of effective strength training – introduction

Below are the most important rules that guarantee effective strength training. These training methods are suitable for various target groups, not only for intermediate and advanced. We also invite you to read another article of Weider’s Principles in training for beginners.

The principle of isolation of muscle groups

Muscles can work in combination or in isolation relative to other muscle groups. Each of them participates in their own way in the exercise of full exercise in a given exercise, working either as a movement stabilizer or as a companion muscle (agonist), or as an opposing muscle (antagonist), or as a cooperative (synergistic) muscle. Therefore, if you want to maximize the development or shape of a muscle, it should be isolated in the most effective way from the influence of neighboring muscles. This is achieved by adopting a specific anatomical position. For example, the arm muscle (biceps) is better insulated when lifting the forearms on a prayer book (Scott’s bench) than when pulling down the tie rod held by a narrow handle.

Principle of muscle disorientation

The condition for constant growth is to prevent the condition in which the muscles and the whole body would become fully accustomed to a specific training program. Muscles should never reach the state of adaptation. To grow, they must be subjected to varying stresses. If the exercises are constantly changing, the series and repetitions are multiplied, and the pulling angles on the lifts, the muscles can never adapt and get used to the stresses they are subjected to.

Principle of pyramid training

Muscle fibers grow as a result of contractions against heavy loads. When shrinking with a large resistance, muscle strength also increases. Theoretically, if you were able to load the barbell with the maximum weight at which you could do – without warming up – a few series of eight repetitions, this would be a very effective way to exercise on the increase of muscle mass and strength. But you can not practice this because of the increased risk of injury when exercising at maximum weights without warming up. No one starts the workout with maximum loads. The principle of pyramid training was developed to solve this problem. Start with a weight of 60% of the load you can currently carry in a single repetition and make a series of 15 repetitions.Then increase the load and reduce the number of repetitions to 10-12. then increase the weight further until you reach 80% of the maximum load and 5-6 repetitions in the series. In this way, after warming up, you will be able to exercise with heavy weights and benefit from it without worrying about an injury.


Here you can read: Resistance training – only for hardcore gym freaks?


The principle of superseries

Superseria is performed when two exercises are combined with opposing muscle groups, such as raising the forearms for biceps with straightening hands for triceps. The concept consists in performing one after the other, two separate series of opposing exercises, with a small rest interval between them or even without any break. Superseries also have their neurological justification. Tests have shown that by doing a series of triceps after the earlier series on biceps, the rate of regeneration of biceps increases. This is related to the nature of nerve impulses. So superseries are not only a great method of pumping blood into the muscles, but also accelerate the overall regeneration of the body.

Principle of cyclic training

During certain periods of the training year, you should use programs for mass and strength. Other periods should be characterized by smaller loads, increased number of repetitions in series and shorter rest periods between them (qualitative training). By doing this you will avoid injury, provide training diversity and you will be able to make steady progress.

The principle of isometric training

Isometry is characterized by the control of muscle work. This principle can be applied by tightening muscles without moving – simply by tensing the muscles, holding them at peak voltage for 3-6 seconds and repeating this procedure three times. Masters use this method to tighten all muscles three times a week, because frequent isometric tightening of the muscles allows better neurologically to control them, and also allows for better muscle separation and fuller peak muscle tension when posing in competitions.

The principle of duped repetition

Cheating should be understood here not as a way to reduce muscle tension, but as a way of increasing this tension. The whole idea of bodybuilding training is associated with subjecting the muscles to heavier, not lighter work. You should therefore use cheating only to perform one or two repetitions, or to help the exercised muscle group through the use of another part of the body. Let’s say you’re just doing a series of concentric lifting of the forearm on the lift and you’re not able to do the last few repetitions. If you use your free hand to help the exercised hand to exhaust a few more repetitions, it will be a reasonable application of the cheating principle, because in this case the muscular effort increases.

The principle of resistance in reverse

Resisting the gravitational forces during the downward movement of weight is a very intense form of exercise, causing considerable muscle fatigue and greatly influencing the stimulation of muscles to the maximum growth. Training with the use of reverse resistance, otherwise known as negative repetitions, can only be periodically included in training programs. For example, suppose you are practicing biceps, lifting your forearms with a barbell and weighing 45 kg, you can do eight repetitions. Now load 55 kg and using the help of a partner or swinging the bar a bit, lead it to the upper position at the shoulder level. Then lower the weight slowly, cleanly, stylishly, to the starting position, perform a full eight repetitions. This method strengthens the muscles and elements made of connective tissue and affects a faster increase in strength. It can be successfully used in the training of less developed muscle groups to expand them proportionally to the rest of the muscles, which is usually worked during the off-season.

The principle of forced repetitions

This is a very intense exercise method and many bodybuilders fall into overtraining when they too often use forced repetition. To illustrate the use of forced repetitions, let’s assume that you are doing a series of bench pressings, consisting of eight repetitions with a weight of 100 kg. After completing the eighth repetition, the training partner standing behind the bench helps you lift the barbell enough to be able to squeeze out an additional 2-3 repetitions that you would not normally be able to do on your own. Forced repetitions mobilize muscle fibers to work beyond normal fatigue, which stimulates even greater development and increase muscle density.

The principle of instinctive training

This is the overriding principle of training in bodybuilding. Only you can get to know what is the most effective effect on our body. Every bodybuilder has to master the art of training programs, the selection of exercises and determining the number of series and repetitions, which in his case give the best results. If you do not learn, you will never use your abilities. Each person reacts differently to different diets or training regimens. As you gain experience, you will be able to instinctively determine how to practice to get the best results.

The principle of qualitative training

Qualitative training means that rest intervals are gradually reduced between sets, trying to continue to do the same as before or even more repetitions in series. Qualitative training, also called pre-start training, is a great way to improve muscle definition and vascularization.


You can read also: Old-school training

Posted on: December 5, 2018

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