The Weider Principles
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ScribdTranslationsThe Weider Principles
Uploaded by
ScribdTranslationsTHE WEIDER PRINCIPLES
Popularized by Joe Steiner, a coach since 1936, they are a series of techniques used in the
bodybuilding in order to make the most of weight training, through the
application of various forms of muscle fatigue in order to achieve training
productive. Applying these principles can be a great help for those bodybuilders who have
difficulties in increasing their training progress.
1-PRINCIPLE OF OVERLOAD.-The basis for the increase of any fitness parameter-
strength, size, endurance, etc. is to force the muscles to work harder than they are
progressively accustomed. To increase muscle size, we can increase
a series of variables: weight, number of repetitions, number of training sessions,
reduction of rest time between sets, etc.
2-ISOLATION PRINCIPLE.-If we want to enhance or prioritize a group of muscles.
we need to separate or isolate them from the rest of the muscles as best as we can.
3-PRINCIPLE OF MUSCULAR CONFUSION.-We must avoid allowing a muscle to adapt to a
specific training, as they need stress to rebuild and grow. Joe Weider
he said regarding this: "you have to confuse the muscles to keep them growing and changing."
4-PRINCIPLE OF MUSCLE PRIORITY.- We must train our weakest muscle group.
when we have more energy, in order to increase the intensity on that muscle.
5-PYRAMID PRINCIPLE.-Start with a light weight and do many repetitions. No one
start with your maximum. Then, add weight and reduce the repetitions, so you can use heavier weights.
post warm-up exercises to get the most out of it and avoid injuries.
6-PRINCIPLE OF SPLIT ROUTINE.-If the body is divided into upper and lower parts at the time of
Training will allow for a greater number of exercises and sets to be included for each muscle section.
thus allowing for harder and more intense training.
7.- PUMPING PRINCIPLE.- It involves training a specific muscle group by sending it
constantly blood and keeping it there to generate its growth.
8.-SUPER SERIES PRINCIPLE.- It is the most well-known principle of Joe Weiner. It groups two
exercises by opposing muscle groups without rest or with very little rest between them. The
superseries is based on neurological solidity, not only being a great pumping mechanism, but
which increases the recovery power.
9.- PRINCIPLE OF COMPOUND SERIES.- It is a super series applied to the same muscle group.
difference of the superseries principle –which works with two muscle groups –here not
we intend to facilitate recovery rather than super-congest the muscle.
10.-PRINCIPLE OF HOLISTIC TRAINING.-The aerobic systems of the cells
(mitochondria) respond to high repetition training. Therefore, to enhance size
from each muscle cell, we must do a variety of repetitions, from high to low.
11-CYCLIC TRAINING PRINCIPLE.- We must vary the training approach each
Certain time. During part of the year, we must follow a routine for size or strength.
Other times, reducing weight, increasing repetitions, training with less rest time,
etc. We avoid injuries, achieve variety, and make progress.
12-PRINCIPLE OF ISOTENSION TRAINING.-It has to do with muscular control.
Throughout the exercise, we must consciously contract the muscles we are working on.
what allows us to better neurologically control our muscles and achieve greater
relieves.
13-PRINCIPLE OF IMPULSE.-We must use the impulse method to add a repetition there.
or here, or assist the working muscles by using another muscle group. The idea on which it is based
Bodybuilding is about making the muscles work more, not less.
14-TRISERIES PRINCIPLE.-It consists of doing 3 exercises for the same muscle group;
allowing us to pump the muscles very quickly, work them from 3 different angles and they are
excellent for increasing vascularity.
15-PRINCIPLE OF GIANT SETS.- Combine 4 or 5 exercises for the same muscle group with
little or no rest between these. Like tri-series, they are a technique of form. In this
they differ from pre-exhaustion movements, which serve to enhance size.
16-PRINCIPLE OF PRE-EXHAUSTION.- Work a muscle to fatigue with a motion
primary and immediately follows it with a secondary motion. Ex: tires the quadriceps with
a series of leg extensions followed by a series of squats.
17-REST-PAUSE PRINCIPLE.-The maximum possible weight is used to perform a few
repetitions, establishing a break and repeating the same sequence several times until
to complete a set (of approximately 7 to 10 repetitions), in order to
to gain strength and size.
18.-MAXIMUM CONTRACTION PRINCIPLE.-In this method, we maintain continuous tension.
about the muscles mediating anatomical positions (for example, while we are doing a
In the exercise, we lean to one side and take the muscle out of the direct line of gravity.
so that we cannot stretch out completely). Exercising constant tension on the muscles and for
In the middle of the final position, we can give more shape-striation and peak to the muscles.
19-PRINCIPLE OF CONTINUOUS TENSION.-The best way to train is slowly and deliberately,
maintaining tension on the muscle at all times. This way, the training is more
intense and produces greater stimulation on muscle fibers
20-NEGATIVE OR GRAVITY TRAINING.- It can only be performed in a way
occasional. In the exercise, the partners lift the weight and you resist the descent of it. It's a way
very intense training, which produces a lot of muscle fatigue and stimulates the muscles of
in a very different way than usual.
21-PRINCIPLE OF FORCED REPS.-At the end of your normal sets, when you can no longer
make one more repetition, find a partner who allows you to overcome that stagnation in a
determined exercise. Forced repetitions compel muscle fibers to work harder.
an additional way to stimulate further growth in the muscles. Being such a method
intense, it should only be practiced occasionally. Many bodybuilders make the mistake of
making it part of their routine, overtraining and stopping to achieve results over time.
22-DOUBLE DIVISION PRINCIPLE.-It consists of dividing the training into two routines. Many
Bodybuilders nowadays usually train their muscles in a routine in the morning and another in the
afternoon. In this way, one muscle group can be worked with greater intensity and
more detailed way, thus stimulating muscle growth.
23-PRINCIPLE OF TRIPLE DIVISION.-Training is done 3 times a day, working groups
different in each of them. Few bodybuilders have enough recovery capacity.
to properly benefit from this principle, so it is only recommended for
advanced athletes.
24-PRINCIPLE OF BURNOUT.- Between 3 to 6 additional repetitions are performed at the end of a
conventional series. This causes us to transport additional lactic acid to the worked muscle, which
which as a consequence produces a discomfort called 'burning sensation'. It allows for the increase of
size and vascularity over the worked muscle. It should only be practiced from time to time.
25-PRINCIPLE OF QUALITY TRAINING.-Quality here means to gradually reduce
the rest while we try to maintain or increase the number of repetitions.
Increases vascularization and muscle definition.
26-PRINCIPLE OF BOMBARDMENT AND LIGHTNING.- It combines repetitive exercises until failure.
muscular, quality training, pumping and forced repetitions. It should only be practiced by
advanced bodybuilders and should never be part of the regular routine.
27-PRINCIPLE OF INTERLEAVED SERIES.- It consists of interspersing series for the groups
weak muscles (that require less energy expenditure; such as forearms, calves and
abdominal exercises) between sets of the main group we worked on, allowing to balance the muscles
more delayed.
28-PRINCIPLE OF SPEED.-We think of speed and explosive force, but only for the
heavy series, thus stimulating the white fast-twitch fibers.
29-PRINCIPLE OF DESCENDING SERIES.- A very tough way to increase intensity in
each series, so we should avoid practicing it too frequently. Presence is required
of two colleagues, who will start removing the weight from each side when we have completed the
possible repetitions with that weight. Then, we try to do a couple more repetitions and
we repeat the procedure. This way we will extend the series.
30-PRINCIPLE OF INSTINCTIVE TRAINING.- Over time, we all must end up
learning instinctively what makes us achieve greater progress, being
capable of creating our own routines. Otherwise, we will never be able to develop
our maximum potential.
Now you must start implementing the principles according to your needs, possibilities and
personal goals. Remember that not all principles work the same way in everyone.
the people. AND YOU: WHAT PRINCIPLE DO YOU PREFER?
