Weider Principles - Bodybuilding Exercise

Weider Principles - Bodybuilding Exercise

1) Isolation Training Principle - All muscles act as stabilizer, synergist, antagonist or protagonist. By making any given muscle the prime mover in any given exercise, you "isolate" it as much as possible, and therefore the stress applied to it.

2) Quality Training Principle - Gradually reduce the rest between sets while still maintaining or increasing the number of reps performed.

3) Cheating Training Principle - Use momentum with a slight swing to move the weight past the sticking point at the end of a set to add further muscular stress.

4) Continuous Tension Training Principle - Maintain slow, continuous tension on muscles to maximize red-fiber involvement. Concentrate on using super strict form for each bodybuilding exercise and training at a deliberate speed. Perform each movement slowly to maintain constant high tension throughout the entire range of motion. Never swing the weight or cheat in any way. Continuous tension training principle is so effective and demanding, you may have to drop your usual poundages slightly to complete all your sets and reps. Don't forget to do a general body warm-up and a couple of light sets before you attack your muscle group.

5) Forced Reps Training Principle - Have a partner assist you with reps at the end of a set so you can train past muscular failure.

6) Flushing Training Principle - Do 3-4 exercises for a body part to force maximum blood into the tissue before moving to another body part.

7) Burns Training Principle - Do short, 2-3 inch rapid movements at the end of a set.

8) Partial Reps Training Principle - Do partial range movements with varying weight through targeted sections of the range of motion to derive maximum overload stress for that body part. This lets you put more stress on areas that usually don't get stressed enough because of leverage advantages in the full range of motion. This also includes working a muscle over a very short range of motion after you reach muscle failure when doing full-range reps.

9) Reverse Gravity Training Principle - "Negative", or eccentric training, make it possible to get more muscle cells to respond because you can lower about 30-40% more weight than you can successfully lift concentrically.

10) Peak Contraction Training Principle - Hold the weight at maximum contraction for a few seconds at the completion of a movement.

11) Speed Training Principle - The Weider speed principle advocates that you couple explosive movements with heavy weights. Choose a weight with which you can perform only six repetitions. Be careful not to sacrifice form, and concentrate on moving the weight up quickly. Do your six reps and then rest only as long as it takes for your partner to finish his or her set before you move to the next set or exercise. Speed training principle focuses on fast twitch muscles, which are more responsive to heavy, explosive training. This is an excellent variation for developing strength and size and for busting past training plateaus.

12) Iso Tension Training Principle - This is great practice for posing. Tense each muscle maximally for 6-10 seconds. Do up to a total of 30-45 flexes in a variety of posing positions.

13) 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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