Many people are probably familiar with the Joe Weider system based on training principles. But to know is not yet to use. After all, the techniques used are commonly called “their own” and to make the most of them. Then it is possible to speak of knowledge of the matter.
By the Wyder System, it is customary to understand large-scale experience and labor training. In addition, it will not be easy for an uninformed reader to understand such a large flow of information. To understand the existing methodology, we divide the system into several positions:
1) Planning a training cycle.
2) Planning each workout individually.
3) The principles of the exercise.
Of course, Joe Wider should not be considered the discoverer of all these principles. But you can salute for the fact that he formulated and summarized them, made them public for use by everyone.
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 the main contribution of Joe to the science of bodybuilding.
Thus, Wider’s principles can be divided into three categories. But the principle of instinctive training, according to Wider, 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 had yet practiced the bodybuilding method, since it did not exist. Everyone was just lifting a heavy weight. This was the whole technique. Then no one thought that the training could be based on any general methods. But progress in training is precisely that. After all, it’s not endless climbs to the biceps that give strength to the hands, but a complex of coordinated exercises. Then bodybuilders from different countries literally by trial and error went exactly the same path, so it is not clear to anyone for the first time that this literally fundamental idea came to mind. The conclusion of all these techniques was made by Joe Wyder, summarizing them together into one chain of methods and principles.
Now let’s divide the exercise planning categories, as they are also represented by Joe Wider.
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 for strength, the second - for the "mass", the third is devoted to pre-competition training. Thus, you can protect yourself from traumatic situations and increase the overall ability of the body to adapt to stress.
2) The principle and technique of split. In this principle, it is recommended to divide your training week in half. Suppose you are used to training four times a week. Using the split method, you can work on the upper body for two days and two on the lower. Thus, the method allows you to train in a more intense mode.
3) The principle of double / triple split. Using this technique, you train more than once a day, but two or three. Training 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 the loads. It is advised to “surprise” them more. The basis of this principle is the constant change in loads, for example, repetitions of an exercise, weight distribution, number of approaches. This will help a greater study of various muscle groups.
5) The principle of overload. In order to improve and go forward, it is strongly recommended to constantly increase the load, so you make the muscles work on a more intense scale.
6) Comprehensive training method. This principle is based on the uniform study of all muscle fibers, and for this you need to use different sets and reps, try a different degree of intensity, different frequencies of training.
7) The principle of eclecticism. It is recommended to combine strength exercises, "mass", relief in complex exercises and approaches. This will significantly increase the development of muscle fibers.
8) The principle of instinctive training. Carefully monitor personal results, experiment. Such a technique favors the development of intuition in choosing the right intensity in training, choosing the optimal diet.
1) Set system technique. The previously used method of using one set for each part of the body is now a little 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. The superset is considered to be two exercises on the antagonist muscles. At the same time, a minimal break is made between the sets.
3) The principle of complex sets. This principle consists of two alternating exercises performed with a minimum break.
4) The principle of trisets. Performing three sets on one muscle group with a minimum break between them.
5) The principle of giant sets. Performing four to six exercises (set for each) per muscle group, between sets minimal rest.
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 or three repetitions. Then relaxation. Then two or three more repetitions and rest. Next 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 weight.
8) The principle of priority. In this method, the development of lagging muscle groups is put in the first place, when there are still fresh forces. Large muscles can begin to work out 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 (with the participation of several joints. A typical example of such an exercise: before the bench press, breeding is performed while lying.
10) The pyramid method. In this principle, the development of the muscles of the body begins with a low weight and a high number of repetitions and ends with the highest allowable weight with 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 maximize the load.
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 is reduced, but the number of repetitions is not reduced, or even increased.
3) The "cheating" method. At the end of the set, when overcoming the most difficult points of movement, it is recommended to transfer the weight in a jerk, using all the muscles to help with movement.
4) The principle of continuous voltage. This method advises to engage and maintain constant tension in the muscle fibers. Non-stop method.
5) The principles and methods of forced repetition. In the final sets, after muscle “failure”, use the help of a partner to complete the last repetitions.
6) The principle of "tide." In this technique, it is advised, prior to the target training of a specific muscle, to do several exercises on the muscle that is its antagonist. This favors the flow of blood into the muscle group you need. Which accelerates the power load on it.
7) The burning method. This method recommends making several 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 repetitions, instead of full ones. This makes it possible to give a load to those muscles that are not involved in exercises with full amplitude. Also, “partial repetitions” can be done when the muscles have already reached the point of “failure” during full exercises.
9) The negative repetition method. With this technique, with negative phases of repetition, that is, when the body drops, muscle growth is stimulated more than, actually, 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 several seconds at the peak point of movement. In this case, the tension in the muscle should be strengthened.
11) Speed training. By accelerating movements during exercise, you stimulate the development of “fast muscle fibers”
12) The principle of isometric contraction. This technique takes its basics from posing. Its essence is to strain muscles for 6-10 seconds without burdening. 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).