JOE WEIDER BODYBUILDING TRAINING SYSTEM PDF

This means that the muscles need to be continually put under increased stress. In order to achieve more strength, heavier weights must be used. In order to achieve more muscle mass, not only do heavier weights need to be used but the number of sets and the number of training units also need to be increased. Muscle stamina is best improved by shortening the rest between sets or by constantly increasing the number of reps or sets.

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So, I had to reconcile in my own mind what spurred this strange form of narcissistic barroom circus exhibitionism which we today call "bodybuilding" to undertake the travails of organized sport, and how it became the legitimate, science-based sport it is today. First science, then history. Here they are again: The Law of Individual Differences: We all have different abilities, bodies and weaknesses, and we all respond differently to a degree to any given system of training.

These differences should be taken into consideration when designing your training program. The Overcompensation Principle: Mother Nature overcompensates for training stress by giving you bigger and stronger muscles. The GAS Principle: The acronym for General Adaptation Syndrome, this law states that there must be a period of low intensity training or complete rest following periods of high intensity training. That the great strongmen of yore were "buffed" was merely a happenstance of 1 their genetic gift, and 2 practicing to perform feats of strength, which they exhibited at circuses, taverns and dance halls as a form of "entertainment" for the paying customers.

In the early world of sawdust and midnight train rides there was no science to physical training. These early pioneers of the new and unexplored kingdom of Irondom loved to talk about Milo of Croton. I know this because the story was repeated in all the old weightlifting literature. When he was a boy, Milo wanted to lift a calf and carry it some distance and for some inexplicable reason.

In fact, he did it daily. Over the ensuing months the calf grew to bull proportions. Milo kept on lifting the beast daily and carrying it some place. Consider that calves grow large in a year or so, then become fully grown bulls in three or so. Ya gotta wonder what he was on! Joe Weider with Chris Dickerson At some later date, as the story goes, Milo killed and ate the bull, probably because he needed more protein. This cute little myth, repeated over and over from the early s, gives vivid testament to the fact that the early lifters had more than a mere rudimentary appreciation for the importance of progressive resistance training as outlined in the age-old overload principle.

But they had little else. But it was among the Olympic lifters, in the dank lifting dungeons prowled by these explosive beasts, that big-time muscle was developed to proportions far advanced from their circus strongman predecessors. It was from the ranks of these early lifters that the practice of modern bodybuilding was sired and born.

By the mid 30s some ironheads had begun looking in the mirror in a more serious vein than simple narcissistic pride, and Charles Atlas had won a mail-in photo contest. These early poster workouts for beginner-through-advanced levels who eagerly bought into the ads to "expand your chest" or "build he-man arms" developed in scientific sophistication such that by the end of the 30s, men around the country had developed an interest in getting huge.

The first Mr. America contest was staged in Such contests were tacked on to the end of weightlifting shows which typically ended in the wee hours of the morning. The guys would pose in front of a small handful of folks on top of a table with a light bulb dangling over their head.

Weightlifting Federation, a member of the then-powerful AAU, was the governing body for the fledgling sport. There was a strong fear on the part of the Hoffman AAU cronies that bodybuilding would cause a severe talent drain from weightlifting. Their fears were, of course, prophetic. Joe Weider, then a Montreal teenager, had his upcommance in this atmosphere. But, hell, instead of me rambling on about what Joe said, let me tell his story as he told it to me.

All the other old timers have long-since died. I just wanted to lift heavy weights. When war broke out, there was no more weightlifting in Canada. All the guys were gone. I started Your Physique in , and had a section on weightlifting in the muscle mag until Hoffman got me kicked out of all the shows. Hoffman thought they were losing these powerful local guys to bodybuilding, so he began to attack bodybuilders.

From there I went ahead and developed bodybuilding shows. They were all weightlifters trained basically for technique.

Go through the Hoffman magazines from those days. There are no assistance movements mentioned. Around that time Charlie Smith did a lot of writing, and I remember discussing this with him. As a weightlifter, I asked him, how am I going to build overall power if all I ever do is the three lifts?

I figured that by incorporating some powerlifting movements into my routine, I could lift more weights. So we did partial cleans off boxes, and several other kinds of movements to build power. It was a natural progression. All the lifters did. Joe Weider and Frank Zane "A lot of guys all around the world were going through the same thought process back then.

We were working on an atomic bomb and the Germans were working on a bomb at the same time. So who got the idea first? When something happens in the evolution of scientific development, it rarely happens in isolation. The rest of the world is equal to you in their science, and the chances of someone hitting upon the same idea are great. Its not that I was suddenly struck with divine revelation in the evolution going on in lifting. But I did have an open mind, unlike Hoffman who was only interested in promoting Olympic weightlifting, and I had a magazine to write these new bodybuilding training ideas in.

This Weider System "guidelines" comes in the form of a series of training methods collected from the strongmen and writers of the day and in most instances named by Joe Weider personally over many years, which became widely known as the Weider Principles. In fact, of the Weider Principles that were developed by Joe personally, one in particular had a major impact on the world of bodybuilding.

That was the concept of splitting your workouts to train specific body parts. One of the principles appears in all three categories. Use your own training experience and knowledge of how your body responds to exercise stress when planning and carrying out a training program! This must take place on a cycle-to-cycle, day-to-day and quite literally a minute-to-minute basis! And, oh Look beyond that petty nonsense and get into the rather well organized aspect of the stuff he put together.

Then do more, rest, more and rest for a total of rest-pauses. The simple truth is that individually they do not. But when you look at them in the aggregate, and the guidelines as to when and how to apply them, they most certainly do! D and Overload Principles respectively ; Each method listed in the Weider System has its strengths and weaknesses in regard to the specific muscle components it targets S.

Principle , so you must use your instinct and experience in discerning when to apply each, or whether to apply it at all Individual Differences Principle ; and The list of methods is totally flexible.

Within the instructions for each are listed guidelines to aid you in discerning whether to use it and how often to employ it in your day-to-day training microcycles G. Concluding Comment Has Joe successfully marketed "his" system of training over the years? Is this bad? OK then, is it good? Of course! Who else was around back then to give us old timers this information? No one! Only Joe. That Joe has made some outlandish claims over the years that resulted in some folks being "misled" is not at issue here.

Final question: Was it good information? Most of the time. Over the years, many talented and training-savvy folks have developed systems of their own. Often, the motivation to do so came from a desire to engage in some marketing project or another. Sometimes the motivation was to expand the body of knowledge about training or to simply develop their body beyond what current systems allowed.

All are justifiable motivations. But the acid test as to whether their newly created "system" is worthy of adoption by anyone of Irondom All rights reserved. No part of this information may be reproduced or utilized in any form or by any means, electronic or mechanical, including photocopying, recording, distributing, or by any information storage or retrieval system, without permission in writing from the author.

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