Weider Principles - Arrange Your Workout

Weider Principles - Arrange Your Workout

1) Set System Training Principle - Performing one set per body part was the old way; the Set System calls for multiple sets of each exercise to apply maximum adaptive stress and produce muscle growth.

2) Superset Training Principle - Alternate opposing muscle group exercises with little rest between sets. This is a great way to work your muscles quickly and thoroughly. A superset is defined as working two opposing muscle groups back to back, with almost no rest between sets. ( eg. a set of standing barbell curls and triceps pressdowns). This gets more blood into the working area for an even better pump. You might need to lighten the weight somewhat on your second exercise, so experiment to find the weight best suited for you.

3) Compound Sets Training Principle - Alternate two exercises for the same body part with little rest between sets.

4) Tri Sets Training Principle - Do three consecutive exercises for one muscle group with little rest between sets. Tri-sets consists of three exercises for the same muscle group with virtually no rest in between. In fact, you rest just briefly after your third exercise before starting the cycle all over again. This rapid pace not only accelerates your heart rate, but gives the particular muscle you're working a tremendous pump as well. Best of all, because each exercise variation works the muscle from a slightly different angle, the muscle is more thoroughly worked. A word of warning, however: Tri sets training method is demanding. Also, don't expect to utilize your usual weights on the final exercise; instead, try using about half your working weight.

5) Giant Sets Training Principle - A giant set is composed of 4-6 exercises for a particular muscle group, with 30 or fewer seconds of rest between sets. This nonstop onslaught pumps blood into every available muscle fiber. In fact, it's giant sets is so intense, you'll need your partner's help to focus all your mental and physical energy into getting the most out of each giant set.

6) Staggered Sets Training Principle - Train smaller, slow-developing body parts like the forearms, abdominals and calves in between sets for, say, chest or legs.

7) Rest Pause Training Principle - With 85% - 90% of your one rep max, do 2-3 reps and put the weight down. Then do 2-3 more, rest, 2-3 more and rest for a total of 3-4 sets of rest-pauses. The short rest pause allows enough time for ATP to be resynthesized and permits additional reps with the heavy weight.

8) Muscle Priority Training Principle - Work your weaker body parts first in any given workout; alternatively, work the larger (as opposed to smaller) muscle groups first, while you're fresh and your energy level is still high.

9) Pre Exhaustion Training Principle - Pre-exhaustion is a great way for you and your partner to target lagging muscle groups. Start with an isolation exercise and take your set to failure. Immediately follow it with a compound movement that involves the assisting muscle. (eg. do a set of bent-over lateral raises to failure, isolating the rear delts. Then do behind-neck barbell presses, hitting the delts, triceps and upper chest.) Pre exhaustion training principle is so intense, you'll have to lower the weight on the second exercise.

10)  Pyramiding Training Principle - Begin a body part workout with higher reps/low weight and gradually add weight (and reduce the number of reps), ending with a weight you can do for 5-8 reps.

11) Descending Sets Training Principle - After you reach muscular failure, immediately lighten the weight and continue until a second point of failure is reached.

12) Instinctive Training Principle - Experiment and pay attention to results so you can develop an instinctive ability to construct diets, routines, cycles, intensity levels, reps and sets that work best for you.

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