25 training principles from Joe Weider

1. The principle of a progressive increase in load.

To increase the strength, size, endurance of muscles, you need to force the muscles to work with a greater load than they are used to. For example, to develop strength, you must constantly try to lift more and more weights. To increase endurance, you should constantly reduce rest between sets or increase the number of repetitions, and to increase muscle size, you need to train with increasing weights and increase the number of sets. This principle is universal. And it is used in all sports related to power qualities.

2. The principle of isolation training.

When performing any movement, the muscles work either in interaction with each other, or one muscle. If you are striving for maximum development of a muscle, then during the exercise it should be isolated from other muscles. This is achieved by changing the position of the body during the exercise or with the help of special simulators.

3. The principle of diversity.

A prerequisite for muscle growth is a constant variety of exercises. Don't let your body adapt to any one type of workout. In order for muscles to grow, they need to be forced to work in various conditions.

4. The principle of priority.

Train the weakest parts of the body first. For example, if you have weak shoulders, then at the beginning of the workout, perform various overhead presses, and then proceed to bench presses. Thus, you will load your shoulders as much as possible. In this situation, in each workout, give preference to the shoulders.

5. The principle of the pyramid.

No one starts training with maximum weights - this is the path to injury. You should start with weights, the weight of which is equal to 60 percent of your maximum. Do one set of 15 reps with this weight. Then add weight and reduce the number of repetitions to 10-12. Finally, take a weight equal to 80 percent of your maximum and do 5-6 repetitions. This is the "pyramid". Its advantage is that you work with heavy weights after a thorough warm-up.

6. The principle of a rush of blood.

During training, you must constantly provide a rush of blood to the muscle being trained. This is achieved if you perform several exercises in a row for the same muscle group.

7. The principle of supersets.

This is one of the most famous principles. Its essence is to group two exercises for opposite muscle groups into one approach. Example: Immediately after a series of curls for biceps, a series of “French presses” follows. One approach includes two exercises for the antagonist muscles.

8. The principle of mixed sets.
Two exercises without a pause for the same muscle group - this is a mixed set. Example: biceps curl, standing in an incline and - immediately - sitting biceps curl.

9. The principle of additional load.

The idea is to make the muscles work more. Therefore, you should use this principle only to add one or two more repetitions, or to help the muscles by connecting another part of the body. Let's say you're doing a series of elbow curls and you can't complete the last few reps. If you help with your free hand, you can make a few more movements. This is a reasonable use of this principle.

10. The principle of the triple set.

If you perform three exercises for the same muscle group without a pause between series, then this is a triple set. The method allows you to quickly pump up muscles. And since it's done from three different angles, it's basically a method for creating relief. The triple set develops local muscular endurance.

11. The principle of giant sets.

A giant set is a series of 4-6 exercises per muscle group with little or no rest between sets. Imagine that you are training the pectoral muscles. You can use horizontal and inclined benches, push-ups from parallel bars. Perform one set on a flat bench (rest 30 seconds), then on an inclined one (rest 30 seconds), a set of dips (rest 30 seconds). All this will make one giant set.

12. The principle of rest.

How can you perform a series with the maximum weight in each repetition? If you can do 2-3 reps with the maximum weight, then set a rest of 30-45 seconds, and then again 2-3 repetitions, after which rest 40-60 seconds. and again 2 repetitions, then rest 60-90 seconds. and 1-2 more repetitions. You should complete one long series of 7-10 repetitions. Rest in this case is a method of developing strength and muscle volume.

13. The principle of peak contraction.
Peak reduction is the method by which provides complete contraction of the working muscle. For example, when bending the arms with a dumbbell, the load is usually lost at the top of the movement. To avoid this, lean forward, bringing your arm out of the line of gravity. This will create tension in the biceps and lead to its maximum development.

14. The principle of long-term stress.

Inertia is the enemy of muscles. With a very fast exercise, the weight swings throughout the entire range of motion. This reduces the overall effect of the workout. Better to train slower. This strenuous style of training stimulates muscle growth.

15. The principle of negative training.

Lowering resistance is an effective form of training that greatly activates the muscle, stimulating its growth. Negative training should only be done occasionally. For example, when doing barbell curls, you can lift 40kg for 8 reps. Have a partner help you lift 60kg and then slowly lower it back to the starting position for each of the 8 reps. This method strengthens muscles and connective tissues, helps to increase strength faster.

16. The principle of double dissected training.

Many bodybuilders work out one or two muscle groups in the morning and two others in the evening. This is the principle of double dissected training. The advantage is obvious. Spreading your workouts over time allows you to do more sets, work with more weights, and stimulate more muscle growth.

17. The principle of triple dissected training.

It is used quite rarely. There are few bodybuilders who can benefit from training three times a day in one day, targeting each new muscle group. Such an athlete is Albert Backlas, who competed for the title of "Mr. Olympia" at the age of 54.

18. The principle of "burning".

When 2-3 short, incomplete movements are performed at the end of a normal series of exercises, additional blood and lactic acid are transferred to the muscle being trained. It hurts, it burns. On the other hand, breakdown products and blood cause the capillaries to expand rapidly, which increases muscle size and improves vascular function. This method is regularly used by Larry Scott.

19. The principle of quality training.

Means a constant decrease in rest between series, while you need to try to perform the same number of repetitions or even more than before. Such training improves muscle relief.

20. The principle of sets with weight reduction.

Many bodybuilders refer to this method as "stripping". The heavy-to-light transition system requires two assistants to remove the "pancakes" from the bar when you complete all reps with that weight. By lightening the bar, you get the opportunity to perform a couple more repetitions. The method is very time consuming and should not be used for more than 1-2 exercises per workout.

21. The principle of eclectic training.

This connection into a special training system of movements for mass and muscle relief. The method involves a variety of exercises and load modes that best affect the development of your muscles.

22. The principle of incomplete repetitions.

Incomplete repetitions in the initial, middle and final stages of movements can be performed to increase muscle strength and size. For this purpose, you can use stands that adjust the height of the stop for the bar. In this case, as a rule, large weights are used. The method is recommended for experienced athletes to overcome weaknesses in muscle development.

23. The principle of speed.

In traditional training, series and repetitions are performed at an average pace with control over the correct movement. This is the best way to develop a strong, proportional figure. However, many bodybuilders strive for large muscle sizes. The principle of speed is in line with these goals. It helps to cope with large weights that you are not used to yet. For 8-12 reps you are working with light weights, now try working with heavy weights for 6-7 reps. Try to "explode"! All focus on lifting weight quickly. This method is recommended only for those who have been practicing for at least a year.

24. The principle of stepped sets.

Its essence is to first of all work out the main muscle groups: legs, back, chest and shoulders - and between series for these muscle groups, use exercises for smaller ones. For example, let's say you focus on your thigh muscles in this workout. Do a series of squats, and instead of resting, do a series of barbell curls to forearm muscles. Repeat a series of squats and a series of curls. You can do 4 episodes. Since the forearms are located "far" from the hips, the spread of sets will not affect the quality of muscle development.

25. The principle of instinct.

There is an unshakable rule of bodybuilding: only you know which training regimen has the most effective effect on your muscles. With experience, you will instinctively know how to