Workout Tips

The Weider Principles

Build the perfect routine - or make any workout better -— with these tried-and-true training principles, collected by the Master Blaster himself, Joe Weider.

Intensity Boosters

Continuous Tension

Don'’t allow a given muscle to rest at the top or bottom of a movement. Control both the positive and negative portions of a rep and avoid momentum to maintain constant tension throughout the entire range of motion.

Flushing Training

Train one bodypart with multiple exercises (3-–4) before you train another. The "flushing"” is your body sending a maximum amount of blood and muscle-building nutrients to that area to best stimulate growth.

Holistic Training

Use numerous training techniques (low and high reps, faster and slower speeds, and alternate exercises) to stimulate maximum muscle fibers. Don'’t always approach exercises with the same 6-–10-repetition sets; try lightening the load and going for 20 reps in some training sessions to build endurancerelated muscle fibers.

Isolation Training

This is a technique designed to work individual muscles without involving adjacent muscles or muscle groups. A pressdown for triceps (rather than a close-grip bench press) is an example of an isolation movement.

Iso-Tension

Between sets (or even between workouts), flex and hold various muscles for 6-–10 seconds, keeping them fully contracted before releasing. Competitive bodybuilders use this technique to enhance their posing ability through increased muscle control.

Muscle Priority

Hit your weakest bodypart first in a workout or bodypart split, when you can train with more weight and intensity because your energy level is higher.

Peak Contraction

Squeeze your contracted muscle isometrically at the endpoint of a rep to intensify effort. Hold the weight in the fully contracted position for up to two seconds at the top of an exercise.

Progressive Overload

To continue making gains, your muscles need to work harder in a progressive manner from one workout to the next. During most of your training cycle, try to increase your weights each session, do more reps or sets, or decrease your rest periods between sets.

Pyramid Training

Incorporate a range of lighter to heavier weights for each exercise. Start light with higher reps (12-15) to warm up the muscle, then gradually increase the weight in each successive set while lowering your reps (6-–8). You could also reverse the procedure --— moving from high weight and low reps to low weight and high reps, aka a reverse pyramid.

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