Joe Weider's training program: set of exercises and training principles

Wikipedia has articles about other people with the last name Wider.

Joe Weeder
English Joe Weider
blank300.png|1px]] [[file:blank300.pngOne of the most famous portraits, depicted on all Weider branded products, sports equipment and nutritional supplements
personal information
Floor	male[1]
Full name	Joseph Edwin "Joe" Weeder
Nicknames	The Master Blaster
A country	Canada USA
Specialization	trainer, bodybuilder, publisher, novelist
Date of Birth	November 29, 1919(1919-11-29)
Place of Birth	Montreal, Quebec, Canada
Date of death	March 23, 2013(2013-03-23) (93 years old)
A place of death	Los Angeles, California, USA
Height	1.78 m
Official site
Media files on Wikimedia Commons

Joseph Edwin "Joe" Weeder

(Weider and Vader do not coincide with the original English pronunciation of the surname: English Joe Weider, "Weider" pronounced /wiːdər/; November 29, 1919[2], Montreal - March 23, 2013, Los Angeles, USA[3]) - Canadian- American trainer, founder of the International Federation of BodyBuilders (IFBB) and the Mr. Olympia competition.

Enterprising child

Weider (Joe Weider) is Canadian by birth. Born in November 1919 in Montreal into an ordinary family. A harsh childhood left its mark on the child’s worldview and determined his occupation. The boy realized early on that in order to survive and stand up for oneself one needs strength. But hereditary factors did not favor sports. However, the teenager understood that if he did not pick up the shells, problems would not be avoided in communicating with his peers. Instead of a rod, Joe adapted a locomotive axle, which he accidentally discovered in a landfill. The function of the projectiles was performed by trolley wheels.

Training plan: day two

Wednesday exercises include:

1. Bench press in a horizontal position. The grip is wide.
2. Alternating dumbbell bicep curls while seated.
3. Alternating French press with dumbbells in a seated position.
4. Exercise for the neck: put your hands on the back of your head, pull your head back, overcoming the resistance of your hands.
5. Broaching with a barbell. The grip is narrow.
6. Lifting the barbell in front of you with straight arms in a standing position.
7. Barbell lifts with a straight forearm grip.
8. Rowing a barbell to the chest while standing bent over with a wide grip.
9. Shrugs with a barbell.
10. Squats.
11. Hackenschmidt squats
12. Calf raises with a dumbbell in hand using an elevated platform.
13. Bend to the sides with a weight in your hand.
14. Raising the body in a lying position.

Thursday is a day of rest.

"Bible" for athletes

Thanks to perseverance and systematic training, after some time he became the leader of local competitions and attracted attention to his person. Everyone was wondering how a thin boy without a genetic predisposition managed to achieve such success. To answer everyone at once, Joe wrote the brochure “Your Physique”.

The first edition of 50,000 copies sold out within a month.

30 years later he expanded it and renamed it “Muscle Builder.” In 1980, the bestseller was called “Muscle & Fitness” and became a guide to bodybuilding. The first publication marked the beginning of publishing activity. Later, Wider began publishing glossy magazines like Flex, Living Fit, Fit Pregnancy Shape and a number of others. The circulation of printed publications reached 500,000 copies.

In 1945, Joe and his brother began acting in films and promoting bodybuilding on the screen.
The best advertisements were inflated bodies. This is how they introduced the fashion for a sports lifestyle. To help beginning bodybuilders achieve results, Wider outlined his experience in the “Body Building System.” It has become a guide for beginning bodybuilders. Of course, it was not without criticism, but still every beginner who decides to seriously engage in heavy sports keeps it on the table.

Joe Weider - Body Building System

multiples of “Mr. Olympia"), Frank Zane (three-time Mr. Olympia), Sergio Oliva (three-time Mr. Olympia), Larry Scott (two-time Mr. Olympia), Franco Colombo (two-time Mr. Olympia), Chris Dickerson ("Mr. Olympia"), Raquel McLeish ("Ms. Olympia"), Lou Ferrigno ("Mr. America", "Mr. International" and twice - "Mr. Universe"), Corinne Everson (US women's champion and three-time Ms. Olympia), Lee Haney (USA, world champion and eight-time Mr. Olympia).

The importance of their victories is better understood when you realize that each of them began athletic training without the slightest idea that he would one day become a world-class star.

In previous years, such amazing physical transformations would have been impossible. In those ancient times, only natural giants had a chance to stand out. Weight training was not known as a science, and weights were a lumbering pile of iron compared to modern, well-functioning equipment.

There were no progressive training methods, no ways to regulate and gradually increase the weight of weights depending on the strength of the individual athlete, as we see in modern athletics. If you did not have sufficient physical strength before starting training, you would not be able to purchase weights anywhere whose weight would correspond to your capabilities, and moreover, it could be increased and decreased at your discretion.

This obstacle was removed at the beginning of the twentieth century, when Alan Colvert introduced collapsible, plate-loaded barbells and dumbbells to the American public. For the first time, ordinary men and women had the opportunity to train with weights, and the sport began to grow in popularity.

Although the equipment was improving at an astonishing rate, the courses and instructions included with the weight sets were based on outdated, nineteenth-century European exercises and training methods. It was as if no one was willing to do the research necessary to improve upon the ancient methods that were in use, mainly because the so-called experts of the day were wary of resistance training.

As a result, athleticism remained a hit-and-miss affair for many years. Weightlifters became champions who developed their bodies by performing basic strength exercises. But even the greatest athletes of those times, nevertheless, could not achieve such anthropometric indicators and such a level of strength that are now considered ordinary among Weider's students who have been training for less than three years!

In the late 1930s and early 1940s, the focus was still on weightlifters, and all the experiments in the iron game were aimed at improving technique and increasing strength. Athletes could only dream of better training methods, special programs, high-quality magazines dedicated to their sport, and people who would be deeply interested in showing them the right path to their goals.

Because each champion of the day had a different training philosophy, athleticism was in chaos. And yet he managed to survive. The desire for strength and physical perfection that every man and every woman feels today was as strong then as it is now.

It was during that period of chaos that I happened to begin my journey in athletics. I was born and raised in Montreal as a weak and skinny boy. At the age of 13, I experienced a humiliating feeling of physical inferiority, realizing how embarrassing it is to be weak, how frustrating it is that everyone can reward you with a kick! I dreamed of a strong, healthy, well-developed body.

I was determined to improve myself and dedicate my life to athleticism, improving my own body and the bodies of others.

Looking back now, I feel that my boyish physical handicap played a major role in the development of the Vader system. While I felt deep pangs of inferiority, rejection, and disappointment, I learned first-hand the value of great strength, a well-developed body, and superior physical fitness.

I finally got hold of a set of weights, complete with instructions from that era, and using those old-fashioned methods, I made some progress. These successes were the first in my career as an athlete, and I was quite satisfied with them. Weight training is preferred over any other form of exercise to build strength, improve health and improve your figure.

I realized the logic behind progressive weight training. It also became clear to me that someone had to be in charge of this. Moreover, I realized that further study of resistance training techniques was needed and that, combined with hard work and research, weight athleticism could provide the answer to many of the physical development problems of millions of men and women.

I worked long and hard, using my own body to experiment, and learned through trial and error. I spent many hours every day corresponding with champions and authorities in the field of resistance training, analyzing their responses and comparing the information received with my own conclusions. A model of scientific athleticism gradually emerged.

I was not surprised to find that the exercises used by the champions and the methods used to apply them were quite different from the instructions sold with the weight sets. Through the same process of trial and error, champions also went to learn the best training methods.

My most significant work was summarizing all the collected material and creating a comprehensive, easy-to-understand training system. From this problem grew the idea of ​​forming the Weider System, as well as my desire to publish athletic magazines superior to any the world had ever seen. I have dedicated my entire life to these two goals.

Not having the opportunity to personally test	all yours	theory, I enlisted help	friends and all athletes -
champions Based on the results of our	work, I	developed certain	training methods—
“super series”, “giant series”, “rest-pause”, etc.

The Mr. competition was approaching. Canada" 1938. I prepared for them using methods that my research found to be most effective. I took second place in the competition, losing only half a point to the winner. A friend of mine who I coached won the top title. As a result of this double success, I became convinced that I had truly discovered the most effective way to train. The Vader System was born!

By that time, I had retired from competitive athletics and weightlifting to dedicate my life to teaching others. Knowing that I had to tell the world something very important, in 1940 I began publishing the magazine “Your Figure”. It was soon followed by the periodicals “Muscle Power”, “American Men”, “Mr. America" ​​and, finally, "Building Muscle and Power" - all dedicated to athletic sports. Today, Building Muscle and Power has evolved into Muscle and Conditioning, the world's premier magazine on athleticism and weight training, recognized by champions, experts and the interested public as the athlete's bible. In their own magazines, together with millions of students, in collaboration with men of the best

More than anyone else in the world, and together with dedicated scientists, I have been able to accumulate material on every phase of resistance training and athleticism. In fact, these studies took on such an amazing scope that I was forced to

Organizational talents

Carried away by popularization activities, in 1946 bodybuilder Joe Weider created the IFBB . On its basis, Joe proposed organizing the international competition "Mr. Olympia" . In 1965, premiere performances of famous bodybuilders took place. The prestigious title went to Larry Scott. The event attracted press interest and was promoted through the media in the global sports community. 15 years later, women took to the podium and began to compete for the title of Miss Olympia.

But this is not all Vader's merits. In the 90s, with his input, the Fitness Olympia competition started in competitive bodybuilding, and in the early 2000s, the Figure Olympia competition. Competitions differ in nominations, awards, and prize funds. The popularity of international tournaments has had a positive impact on bonuses. If Larry Scott was presented with the crown half a century ago, next year it would come with a $1,000 bonus.

Today the value of the main prize reaches $450,000.

Training plan: day three

On Friday you need to perform the following complex:

1. Bench press in a horizontal position. The grip is average.
2. French press with a barbell.
3. Barbell curls for biceps.
4. Alternating triceps raises while standing on an incline.
5. Army press.
6. Raising the barbell to the chest.
7. Dumbbell row for the latissimus muscle.
8. Leg raises with weights in a lying position.
9. Body bends with a dumbbell behind your head in a standing position.
10. Exercise for the neck: put your hands on the back of your head, pull your head back, overcoming the resistance of your hands.
11. Lifting the barbell for biceps with a straight grip.
12. Front squats with a barbell.
13. Walking on your toes with a barbell on your shoulders.

Saturday and Sunday - the athlete rests.

Weider Empire

opened the Weider Nutrition line of sporpita in the 60s . First they released protein bars, then they launched protein production and promised “+ 500 g of muscle mass per day.” In reality, this turned out not to be the case, and the owners had to repeatedly pay compensation to dissatisfied consumers. As a result, they changed their marketing tactics and launched real advertising.

The Vaders built factories to produce clothing and fitness equipment.

Today, the Weider brand is a leader in the sports goods production segment and is not going to give up its leading position.

Business success is an example of how Joe Weider managed to build an empire with an initial capital of $7. died in March 2013 at the age of 93.

Comments on the program

Vader does not recommend sticking to any preset weight. Vary it from workout to workout based on how you feel.

Increase weights gradually, do not chase the maximum weight from the first week.

Work on the program for about 2-4 months, taking a break of 3-4 days every month to restore and relax your muscles.

Read before training:

All basic exercises with correct technique

Training program for maximum effective muscle growth from scientists

How hard should you train?

5 reasons why you look like you don't exercise

5 reasons why your workout is ineffective

Squats in Bodybuilding and Powerlifting: 10 Important Differences

How to pump up the press correctly

How to squat with a barbell correctly

12 rules. How to avoid looking like a sucker at the gym

What is “overtraining” and why is it very dangerous?

Postulates of the Joe Weider program

The system allowed the author of the method, with a height of 180, to have a body weight of 96 kg and a muscular body. To build an athletic body, it is important to follow several principles.

Progression rule

Athletes know that over time, muscles stop responding to the same load. They need a shock to keep them on their toes. To do this, bodybuilders:

• alternate exercises;
• change the intensity and number of repetitions;
• shorten pauses between sets.

Isolation principle

It is based on the targeted development of a single muscle group. For pumping from different angles bodybuilders:

• change body position;
• grip width;
• focus on repeated repetitions.

Pyramid principle

Focused on building a muscular body without harming your health. It is important to observe moderation and not strive for results.

• Beginners work with a 50% load and perform 15 repetitions.
• As the weight progresses, the number of repetitions decreases. At 80% load, 7-8 times are enough.

Priority

Each lesson begins with training the lagging zone . Techniques shock the muscles and take away most of the energy. This compensates for the disproportion and provides symmetry to the figure.

Cyclicality

Involves gaining muscle mass and detailing contours. When alternating compound and isolated exercises, the muscles respond better to the load and acquire a chiseled relief.

Cheating

In an exact translation from English, the word sounds like “deception,” which fully corresponds to the principle of the training. When performing 2-3 finishing repetitions by force, due to the redistribution of the load on other muscles, the target group receives the maximum load.

"Rest-pause"

If a large weight limits the number of repetitions, after 2-3 takes a pause of up to 60 seconds is necessary.

Separate training

For better effect, exercises for different muscle groups are divided into 2 workouts . In the morning they work with one zone, in the evening - with another.

Programs from the Master

Joe has developed complexes for athletes of different levels of training. The system for beginners was designed for 2 months and involved 3 training sessions a day. In complex:

1. Techniques for the press – 25x2.
2. Barbell press - 10x3.
3. Alternating dumbbell press – 3x12.
4. Triceps lat pulldown – 12x2.
5. Leg extensions in the simulator, calf raises with a barbell - 15x3.

For intermediate level , the weekly split is scheduled by day. Example program for Monday:

1. Bench press.
2. Standing chest press.
3. Close-grip bent-over barbell row.
4. Standing barbell curl.
5. Dumbbell raises.
6. Triceps curls on an incline bench.
7. Dumbbell flyes.
8. Twisting.

All exercises are performed 9 times in 3 sets. Each lesson involves working with different weights.

Planning a training cycle

1) The principle of cyclic training. At this stage of training, it is recommended to divide your training year into several cycles. Let one cycle be designed to work on strength, the second – on “mass”, the third is devoted to pre-competition preparations. In this way, you can protect yourself from traumatic situations and increase the body’s overall ability to adapt to stress.

2) The principle and methodology of split. In this principle, it is recommended to divide your training week in half. Let's say you're used to working out four times a week. Using the split method, you can work on your upper body for two days and work on your lower body for two days. Thus, the method allows you to train more intensely.

3) The principle of double/triple split. Using this technique, you train not once a day, but two or three. The training will not be long, but short, but more intense.

4) “Confusion” principle. Getting used to various types of exercises makes your muscles get used to the load. It is advised to “surprise” them more. This principle is based on a constant change in loads, for example, repetitions of an exercise, weight distribution, number of approaches. This will help to better target different muscle groups.

5) The principle of overload. In order to improve and move forward, it is strongly recommended to constantly increase the load, this way you will force the muscles to work on a more intense scale.

6) Comprehensive training method. This principle is based on uniformly working all muscle fibers, and for this you need to use different sets and repetitions, try different degrees of intensity, different training frequencies.

7) The principle of eclecticism. It is recommended to combine strength, mass, and relief exercises in complex exercises and approaches. This will significantly increase the development of muscle fibers.

8) The principle of instinctive training. Carefully monitor your personal results and experiment. This technique promotes the development of intuition in choosing the right intensity during training and choosing the optimal diet.

Nutrition

Whatever sport you choose, 60% of success will depend on proper nutrition. Here are three basic rules that must be followed according to Joe Weider :

• It is necessary to carefully monitor the quality of food consumed . It is important that the diet includes all the main components.
• Properly distribute your calorie sources : 60% - carbohydrates . Moreover, it is advisable to eat natural carbohydrates. They give our body the necessary energy that maintains our vitality throughout the day. They are also necessary for restoring glycogen in muscles. 20-25% – plant and animal proteins (preferably with less fat). Protein is needed to produce energy and repair muscle fibers that are stretched during training, and also allows you to build muscle mass faster. 25-30% - fats. They maintain normal blood viscosity. In addition, they promote the production of hormones and the supply of vitamins and energy. In addition to all of the above, in between meals, you need to eat a portion of vegetables and fruits, and also drink 2-3 liters of water per day .
• Nutrition should suit your body type . Beginners need to reduce the amount of fat and, conversely, increase their protein intake.

We discussed this in more detail in the following articles:

• Fitness and nutrition;
• Metabolism;
• What you need and healthier to eat for breakfast;
• All about calories.

Bibliography

• The Olympians: The Story of the Mr. Olympia Contest. — St. Martin's Press. — ISBN 978-0-312-58428-3.
• Joe Weider.
  Bodybuilding, the Weider approach. — Contemporary Books. — ISBN 978-0-8092-5909-0.
• Women's Weight Training and Bodybuilding Tips and Routines. - Contemporary Books, 1982. - ISBN 978-0-8092-5754-6.
• The Weider system of bodybuilding. — Contemporary Books. — ISBN 978-0-8092-5559-7.
• The Weider body book. — Contemporary Books. — ISBN 978-0-8092-5429-3.
• The Best of Joe Weider's Flex Nutrition and Training Programs. - McGraw-Hill, 1990. - ISBN 978-0-8092-4118-7.
• Joe Weider.
  Joe Weider's Mr. Olympia Training Encyclopedia. - McGraw-Hill, 1991. - ISBN 978-0-8092-4040-1.
• Joe Weider's ultimate bodybuilding: the master blaster's principles of training and nutrition. - Contemporary Books, 1999. - ISBN 978-0-8092-9775-7.
• Daniel Levesque.
  The Weider Weight Training Log: Including a Daily Planner. — Hushion House. — ISBN 978-0-9684004-2-5.
• [books.google.com/books?id=mlLLHqjA_ugC&pg=PP1 The Edge: Ben and Joe Weider's Guide to Ultimate Strength, Speed, and Stamina]. - Penguin, 2003. - ISBN 978-1-58333-144-6.