Training

In the preceding 85 workouts we’ve provided a multitude of ways to thoroughly improve every major bodypart.

Each one relies on the strength of the chosen exercises, set selection and rep ranges to target every muscle group.

However, as with any training program, you can take what we’ve given and tweak it, depending on your level of experience and need for higher intensities to blast through any training plateau. The Weider Principles, a list of weightlifting truisms gathered and honed by the father of bodybuilding Joe Weider, have stood the test of time.

These 24 principles, which we’ve divided into three categories, have guided us for decades in our program design.

We highly recommend that you use them, too, as you learn and advance your muscle-building efforts.

PROGRAM DESIGN

CYCLE TRAINING Devote portions of your training year to specific goals for strength, mass or getting cut. This can help decrease your risk of injury and add variety to your routine. Cycle periods of high intensity and low intensity to allow for recovery and spur new gains.

ECLECTIC TRAINING Incorporate a diverse selection of variables, such as set, rep and exercise schemes, into your workout. Bodypart routines should utilize both mass-building multijoint moves and single-joint exercises.

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