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.

Advanced Training Techniques

Supersets 

Perform sets of two exercises for the same or different muscle groups back-to-back with no rest in between.

Tri-Sets

Perform three consecutive exercises for one muscle group in nonstop sequence.

Giant Sets

Four or more exercises for one muscle group performed in back-to-back fashion without rest in between.

Burns

Continue a set past the point at which you can lift a weight through a full or even partial range of motion with a series of rapid partial reps. Do this as long as your muscles can move the weight, even if only a few inches.

Cheating 

Use momentum (a slight swing of the weight) to overcome a sticking point as you fatigue near the end of a set. While doing heavy barbell curls, for example, you might be able to perform only eight strict reps to failure. A subtle swing of the weight or a slightly faster rep speed may help you get 1-2 additional reps. For advanced bodybuilders only.

Descending or Drop Sets

After completing your reps in a heavy set, quickly strip an equal amount of weight from each side of the bar or select lighter dumbbells. Continue to do reps until you fail, then strip more weight off to complete even more reps.

Forced Reps

Have a training partner assist you with reps at the end of a set to help you train past the point of momentary muscular failure. Your training partner will lift the bar with just enough force to get you past the sticking point.

Negatives

Resist the downward motion of a very heavy weight. For example, on the bench press, use a weight that's 15%-25% heavier than you can typically handle, and fight the negative as you slowly lower the bar to your chest. Have your partner assist with the positive portion of the rep.

Partial Reps

Do reps involving only a partial range — at the top, in the middle or at the bottom — of a movement.

Pre-Exhaustion

Pre-exhaust a muscle with a single-joint exercise before performing a multijoint movement. In leg training, you can start with leg extensions (which target the quads) before a set of squats (which also work the glutes and hamstrings).

Rest-Pause

Take brief rest periods during a set of a given exercise to squeeze more reps out of a set. Use a weight you can lift for 2-3 reps, rest as long as 20 seconds, then try for another 2-3 reps. Take another brief rest and go again for as many reps as you can handle, and repeat one more time.

For access to exclusive fitness advice, interviews, and more, subscribe on YouTube!

Pages
Topics:
Comments