Basic principles and methods Weider

Many people are certainly not "hearsay" is familiar to the system of Joe Weider, based on the training principles. But to know does not mean to use. Because the technique used is called "local" and to extract from them the maximum benefit. Then we can talk about skill.

Under the Weider System is commonly understood as large-scale experience and work training. In addition, the uninformed reader will not be easy to understand in such a large flow of information. To understand the current methods, let's break it into several positions:

1) Planning of the training cycle.
2) Planning each session individually.
3) Principles of exercise.

Of course, Joe Weider is not necessary to consider the discoverer of all these principles. But you can give honour for what he has formulated and compiled, published for the use of everyone.

The most important personal invention in the methods of training, Joe Weider is the principle of the split, i.e. the split training different body parts. But, the formation of new concepts such as double and triple split, it is possible to calculate the main contribution of Jo to the science of bodybuilding.

Thus, the Weider principles can be divided into three categories. But the principle of instinctive training, Weider, can be used in all of these categories. Because this principle is based on personal experience experience and knowledge of your own body. Only by listening to yourself you can build a personal training program to achieve great results.

Incidentally, in the fortieth year still has not worked for coloristically methodology, as it did not exist. Everybody was just lifting a heavy weight. That was the whole technique. Then no one thought that the basis of the training can't lie in any General methods. But progress in training is precisely that. Is not infinite after all lifting on a biceps, give strength to the hands, and a set of agreed exercises. Then bodybuilders around the world just by trial and error took place just the same way, so it is not clear who was first in the head and came to this literally fundamental idea. The output of all these techniques and made Joe Weider, compiling them together in one chain methods and principles.

Now divide the category planning exercises, as they are represented by Joe Weider.

Planning of the training cycle

1) the Principle of cyclical training. At this stage, training is advised to divide their training year into several cycles. One cycle may be designed to work on strength, the second is ground, third is devoted to precompetitivepreparations. This way you can protect themselves from traumatic situations and improve the overall ability of the body to adapt stress.

2) the Principle and technique of the split. In this principle, it is recommended to divide your training week in half. Suppose you used to train four times a week. Using the method of the split two days to work on upper body and two on the bottom. Thus, the method allows you to train in a more intensive mode.

3) the Principle of double/triple split. Using this technique, you train more than once a day, but two or three. Training will be long and short, but more intense.

4)the Principle of "confun". Addiction to various kinds of exercises makes your muscles used to the loads. Advised more than their "surprise". The basis of this principle is the constant load changes, for example, repetitions of exercise, the weight distribution, the number of approaches. This will help greater elaboration of the various groups of muscles.

5) the Principle of overload. In order to improve and go forward, it is strongly recommended to continuously increase the load, so you will make the muscles work in a more intense scale.

6) a comprehensive Method of training. This principle is based on the uniform working out of all muscle fibers and for this you need to use different sets and repetition, to try different degrees of intensity, different frequencies of training.

7) the Principle of eclecticism. Recommended to combine exercises for strength, ground, relief in complex exercises and approaches. This is significant increase the study of muscle fibers.

8 ) the Principle of instinctive training. Watch out for personal results, experiment. This technique favors the development of intuition in choosing the right intensity in training, the choice of the optimal diet.

Planning training

1) Methodology of system sets. The previously used method of using one set on each body part is now a bit outdated. When this technique is used a lot of sets per muscle group — this will give the muscles a greater load, and as a consequence greater growth.

2) the Principle of supersets. A superset is considered to be two exercises for the muscles-antagonists. At the same time between sets is minimal break.

3) the Principle of integrated sets. This principle is to alternate two exercises performed with minimal interruption.

(4) the Principle of trishatov. Performing three sets per muscle group with minimal interruptionbetween them.

5) the Principle of gigansk sets. Performing four to six exercises (a set on each) on the group of muscles between sets minimal rest.

6) the Principle of alternating sets. The method is the alternating of sets for different muscle groups (e.g. large and small muscles).

7) the Method of "rest-pause". With a weight of 85-90 % of the maximum one-time achievement, it is recommended to do two to three repetition. Then the relaxation. After two or three repetitions and rest. Further, to eight or ten repetitions. At the same time, a short pause between repetitions will be enough to restore the body's level of ATP, enough for new exercises with heavy weight.

8 ) the Principle of priority. In this method, first put working out lagging muscle groups, then when there is still fresh forces. Large muscles can start to work with sufficient energy.

9) the Principle of prior exhaustion. At this stage it is recommended to do isolation exercises (where one joint is involved), and only then, the complex (with the participation of several joints. A typical example of this exercise before bench press is performed lying breeding.

10) the Method of the pyramid. In this principle, the study of the muscles of the body starts with small weights and high number of repetitions and maximum weight of ends with a possible five to eight repetitions.

11) the Principle of step sets. This method is that after high load with more weight immediately switch to a lower weight, but to make the maximum load.

12) the Principle of instinctive training method (described in the planning of the training cycle).

Exercises

1) isolation Method. Giving each individual muscle loading, you make it the main driving force in exercise, thus "isolating" it.

2) the Principle of quality training. In this method rest time between sets decreases, but the number of repetitions is not reduced or even increases.

3) The Method Of "Cheating". At the end of the set, while overcoming the most difficult points of the movement, it is recommended to transfer the weight of the pull, using all the muscles to help with movement.

4)the Principle of continuous voltage. This method advises to use and keep in muscle fibers continuous tension. Method non-stop.

5) the Principles and methodology of the forced repetitions. In the final set after muscular "failure" use the help of a partner to complete the last repetition.

6) the Principle of the rising tide. In this method it is advised to targettraining a particular muscle, do some exercises on the muscle is its antogonist. It helps in the blood flow to the desired muscle group. That accelerates the power load on it.

7) the Method of burning. This method recommends that at the end of the set to make a few short movements with a small amplitude (8-10 cm).

8 ) the Principle of partial repetitions. This methodology is based on the reduced repetitions, instead of the full. This gives you the opportunity to exercise those muscles that are not involved in the exercises with full amplitude. As "partial repetition" can be done when the muscles had reached the point of "failure" in the exercises.

9) the Method of negative repetition. In this method when the negative phase of a repetition, that is, when the body descends, the muscle growth is stimulated more than when climbing. At the same time, and the weight can be 30-40% more.

10) the Principle of peak contraction. This principle is based for the arrest of body weight for a few seconds at the peak of the movement. At the same time, the tension in the muscle must be increased.

11) high-Speed training. When accelerating movements during exercise, you stimulate the development of "fast muscle fiber"

12) the principle of the isometric contraction. This technique takes your basics with posing. Its essence that would strain the muscles for 6-10 seconds without the weights. Thus, taken different positions and worked out different muscle types.

13) the Principle of instinctive training method (described in the planning of the training cycle).