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Weider Principles: Split Training to Build Muscle

Devote maximum attention to each body part for superior training results.

Joe Wuebben
Weider Principles: Split Training to Build Muscle

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WHAT IT IS

One of the late Joe Weider’s most basic principles, it simply suggests training different body parts on different days—for example, chest and triceps one day, back and biceps on another. The current trend in fitness is to train the body more holistically instead of individual body parts; the full-body concept has merit, but it’s only one approach.

WHAT IT DOES

Splitting your training up as Joe advised allows you to devote maximum attention to each part of the body and to maintain high intensity. If your goal is to build muscle, this is a great way to train. The split system also works well for those wanting to get leaner, provided a clean diet is maintained.

HOW TO USE IT

Possible training days could include: chest and back; chest and triceps; back and biceps; quads, hamstrings, and calves; only quads; only chest; only back; biceps and triceps. Just be sure to train every major muscle group once before restarting the split. Smaller muscles like calves can be trained more frequently.

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