The Weider Principles

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The Weider Principles	The Weider Principles, a list of weightlifting truisms gathered and honed by the father of bodybuilding Joe Weider, have stood the test of time. These 24 principles, which we've divided into three categories, have guided us for decades in our program desi
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PROGRAM DESIGN	Program Designs – Weider Principles for developing training programmes.
CYCLE TRAINING Devote portions of your training year to specific goals for strength, mass or getting cut. This can help decrease your risk of injury and add variety to your routine. Cycle periods of high intensity and low intensity to allow for recovery and spur new gains.	Cycle Training: Here you devote segments of your training to particular goals. The most famous form of cycle training is 'bulking and cutting' whereby you spend a certain amount of time building muscle with high intensity training and lots of protein, and then switch to a period of eating less and doing more CV(calorific value 열량).
ECLECTIC TRAINING Incorporate a diverse selection of variables, such as set, rep and exercise schemes, into your workout. Bodypart routines should utilize both mass-building multijoint moves and single-joint exercises.	Eclectic Training: This means including a diverse range of variables – for instance different set and rep patterns. Of course utilises a lot of other principles of training.
INSTINCTIVE TRAINING Experiment to develop an instinct as to what works best for you. Use your training results along with past experiences to constantly fine-tune your program. Go by feel in the gym: If your biceps just don't feel like they've recovered from the last workout, do another bodypart that day instead.	Instinctive Training: Instinctive training is one of my personal favourite of the Weider Principles and means training based on how your muscles feel rather than how what you've been taught. After a while of training you come to be able to recognise the signs your body is showing you and then you can train based on these.
MUSCLE CONFUSION Constantly change variables in your workout — number of sets, number of reps, exercise choice, order of exercises, length of your rest periods — to avoid getting in a rut and slowing growth.	Muscle Confusion: This means hitting your muscles with as many different kinds of sets and reps combos as possible, while mixing up the weights, the intensity and the length of your rests. By preventing your muscles from adapting to your training, you can avoid them hitting a plateau and stopping growing.
INTENSITY BOOSTERS	Increased Intensity – Joe Weider Principles that focus on making your individual exercises more intense and effective. For hardcore bodybuilders only.
CONTINUOUS TENSION Don't allow a given muscle to rest at the top or bottom of a movement. Control both the positive and negative portions of a rep and avoid momentum to maintain constant tension throughout the entire range of motion.	Continuous Tension: This means not relaxing your muscle once you reach the top of the movement, or as you lower it, but rather tensing your muscles all the way through the muscle in order to get the most out of the movement. This takes discipline, and it's a type of training that won't win you any credit as no one will know you're doing it. But your muscles will. And. They. Will. Grow.
FLUSHING TRAINING Train one bodypart with multiple exercises (3-4) before you train another. The "flushing" is your body sending a maximum amount of blood and muscle-building nutrients to that area to best stimulate growth.	Flushing: Flushing is where you hit your bodypart with a huge set on a light weight. It's great for muscle confusion and a perfect way to end a targeted workout. We're talking doing 100 fast reps on the bicep curls or something rather than 8 heavy ones.
HOLISTIC TRAINING Use numerous training techniques (low and high reps, faster and slower speeds, and alternate exercises) to stimulate maximum muscle fibers. Don't always approach exercises with the same 6-10-repetition sets; try lightening the load and going for 20 reps in some training sessions to build endurance-related muscle fibers.	Holistic Training: Using various training techniques in the hope of hitting the maximum number of muscle fibres. This means using heavy sets of weights and light to hit the slow and fast twitch muscle fibres among other things. Similar to one of the Biomatrix's own principles of training - Time Division.
ISOLATION TRAINING This is a technique designed to work individual muscles without involving adjacent muscles or muscle groups. A pressdown for triceps (rather than a close-grip bench press) is an example of an isolation movement.	Isolation Training: Here you train a muscle group in such a way that you have isolated just that muscle and you can't receive 'help' from other body parts. The preacher bench is a great example of isolation training as it stops you 'swinging' into a bicep curl. One of the most widely used of the Joe Weider training principles.
ISO-TENSION Between sets (or even between workouts), flex and hold various muscles for 6-10 seconds, keeping them fully contracted before releasing. Competitive bodybuilders use this technique to enhance their posing ability through increased muscle control.	Iso-Tension: This means tensing and holding your muscles between sets. It's used by competitive bodybuilders as a way to improve their ability to pose.
MUSCLE PRIORITY Hit your weakest bodypart first in a workout or bodypart split, when you can train with more weight and intensity because your energy level is higher.	Muscle Priority: This is a logical and common sense one of the Joe Weider training principles. Essentially it just means doing the weakest muscle first as that will mean you have the maximum amount of energy when you hit it, and it will get the most intense workout.
PEAK CONTRACTION Squeeze your contracted muscle isometrically at the endpoint of a rep to intensify effort. Hold the weight in the fully contracted position for up to two seconds at the top of an exercise.	Peak Contraction: Conversely peak contraction means tensing the muscle at the peak point of the movement. Surprisingly painful.
PROGRESSIVE OVERLOAD To continue making gains, your muscles need to work harder in a progressive manner from one workout to the next. During most of your training cycle, try to increase your weights each session, do more reps or sets, or decrease your rest periods between sets.	Progressive Overload: Simply means gradually increasing the amount of weight you add for each workout and each cycle so that you are consistently improving. You may also wish to increase intensityles of training.
PYRAMID TRAINING Incorporate a range of lighter to heavier weights for each exercise. Start light with higher reps (12-15) to warm up the muscle, then gradually increase the weight in each successive set while lowering your reps (6-8). You could also reverse the procedure — moving from high weight and low reps to low weight and high reps, aka a reverse pyramid.	Pyramid Sets: Pyramid sets on the other hand mean training using very light weights, then increasing that weight to a top point, and then decreasing it again. Like drop sets or descending sets but even more painful.
ADVANCED TRAINING TECHNIQUES	Advanced Training Techniques – These are the Joe Weider principles of training that can be used to increase intensity further, but they are only recommended for the advanced bodybuilder.
SUPERSETS Perform sets of two exercises for the same or different muscle groups back-to-back with no rest in between.	Supersets: Supersets mean that you do two exercises together rather than resting. So you might do a set of 10 bicep curls, and then instead of resting, do 10 tricep extensions before returning to the curls. Often supersetting means using two complimentary but distant body parts, but it can also meaning training the same body part twice.
TRI-SETS Perform three consecutive exercises for one muscle group in nonstop sequence.	Tri-Sets: Tri sets means doing three consecutive but distinct exercises that target a single muscle group without rest.
GIANT SETS Four or more exercises for one muscle group performed in back-to-back fashion without rest in between.	Giant Sets: Giant sets are sets composed of four or more exercises. These larger sets mean that your same muscle group is hit repeatedly from slightly different angles and with no time to rest and that maximises the amount of microtears while increasing muscle confusion.
BURNS Continue a set past the point at which you can lift a weight through a full or even partial range of motion with a series of rapid partial reps. Do this as long as your muscles can move the weight, even if only a few inches.	Burns: Burns mean that once you are unable to perform whole reps, you continue to perform repetitions using as much of your range of motion as is available. Often this will mean just 'bouncing' the weight at the lowest point of the exercise.
CHEATING Use momentum (a slight swing of the weight) to overcome a sticking point as you fatigue near the end of a set. While doing heavy barbell curls, for example, you might be able to perform only eight strict reps to failure. A subtle swing of the weight or a slightly faster rep speed may help you get 1-2 additional reps. For advanced bodybuilders only.	Cheats: Cheats are another of the Joe Weider training principles that have gained widespread acceptance outside of the bodybuilding community. Here when you can do no more reps, you then use momentum or a different angle to continue performing more. This way you are taking some of the strain off of your muscles, but still training as much of them as is left able to perform.
DESCENDING OR DROP SETS After completing your reps in a heavy set, quickly strip an equal amount of weight from each side of the bar or select lighter dumbbells. Continue to do reps until you fail, then strip more weight off to complete even more reps.	Drop Sets: Also called descending sets, this means dropping down a weight as soon as you can't do any more in order to continue a set. Trains the muscles past the point of failure like cheats which is where the real microtears happen.
FORCED REPS Have a training partner assist you with reps at the end of a set to help you train past the point of momentary muscular failure. Your training partner will lift the bar with just enough force to get you past the sticking point.	Forced Reps; The forced reps are carried out after the reps which are done using one’s own strength. As soon as the strength limit has been reached, two to three repetitions are added on to the routine with the assistance of a partner.
NEGATIVES Resist the downward motion of a very heavy weight. For example, on the bench press, use a weight that's 15%-25% heavier than you can typically handle, and fight the negative as you slowly lower the bar to your chest. Have your partner assist with the positive portion of the rep.	Negatives: Here you either start with a weight too heavy, or train to failure. From there you then lower the weights as slowly as possible so that you are still using the muscles just at a different point in the movement.
PARTIAL REPS Do reps involving only a partial range — at the top, in the middle or at the bottom — of a movement.	Partial Reps: Partial reps mean doing exercises but only within a small range of motion. This makes them like isolation sets except even more isolated – isolated to a part of the muscle rather than even a single part.
PRE-EXHAUSTION Pre-exhaust a muscle with a single-joint exercise before performing a multijoint movement. In leg training, you can start with leg extensions (which target the quads) before a set of squats (which also work the glutes and hamstrings).	Pre-Exhaustion: This means purposefully exhausting a specific muscle or muscle group with an isolation exercise before using a compound movement where they would normally be involved. This then takes them out of the running for that exercise and forces you to recruit different muscles, while also helping to train the pre-exhaustion muscles past failure.
REST-PAUSE Take brief rest periods during a set of a given exercise to squeeze more reps out of a set. Use a weight you can lift for 2-3 reps, rest as long as 20 seconds, then try for another 2-3 reps. Take another brief rest and go again for as many reps as you can handle, and repeat one more time.	Rest Pause: This means using tiny pauses of a couple of seconds within a set in order to allow you to pump out a few extra repetitions.