Joe Weider died on March 23, 2013. And although he lived a great life that lasted well into his 90s, many of us are left feeling that it ended too soon. I wasn't ready to see him go. Joe was a childhood hero of mine. He influenced me to pursue weightlifting and bodybuilding at a young age, and later, to study the science behind it all. Being hired by Joe to be the science editor of Muscle & Fitness, M&F Hers and FLEX was a dream come true, and it is a responsibility that I take seriously today. Joe left us so much.

Download Joe Weider s Ultimate Bodybuilding PDF Online.

One could argue that the entire culture of fitness and bodybuilding was forged from his personal passion for, and promotion of, the sport and pursuit of fitness. One of his most perfect legacies, and one that I'm particularly grateful for, are the Weider Principles. This is a straightforward list of approximately 24 training principles—the number has grown over the years—that provide a guide to some of the most useful techniques to apply in the gym. Some have tried to downplay the principles as nothing more than old-school bro science.

I can assure you that Joe was a visionary when it came to the science behind strength training. Here I will reintroduce you to eight of my favorite Weider Principles and dive into recent science that confirms Joe had it right long before anyone else. The Forced Reps Principle /// What it is: The Weider Principle of forced reps involves reaching failure on a set and then having a spotter help you get a few extra reps. This is a way of pushing your muscles beyond momentary failure in order to force them to grow. The research says: A study from Finland suggests that forced reps can be effective for instigating muscle growth. The researchers had 16 weight-trained men perform a leg workout that consisted of four sets of, two sets of, and two sets of.

In one trial they performed the workout using their 12-rep max on each exercise and performed each set until reaching muscle failure. In another trial they used a weight slightly heavier than their 12-rep max so that they would reach failure before the 12th rep, at which point a spotter helped them do until they finished 12 reps. The authors reported in the International Journal of Sports Medicine that when the subjects used forced reps, their growth hormone (GH) levels rose about three times higher than when they trained to just failure. GH levels are critical for instigating muscle growth, as well as encouraging fat burning. Researchers from Ashton University backed this up in a study where trained football players using forced reps in their training for 10 weeks lost significantly more body fat than those not using forced reps. How to use it: To use forced reps, simply take a set to muscle failure, and then have a spotter help you perform 2-3 more reps. The assistance should just be enough to allow you to do the majority of the work.

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Use this on the last set of each exercise in your workout. When training alone, you can use this technique on isolation exercises by using the non-working limb to assist the working side.

The Pre-Exhaustion Principle /// What it is: The Weider Pre-Exhaustion Training Principle advocates training single-joint or isolation exercises first in your workout, followed by multi-joint exercises. The point of pre-exhaustion is to fatigue a target muscle group so that when you perform the following multi-joint exercise, the target muscle is already fatigued and receives ample overload without the set ending due to fatigue of other muscle groups. Download lagu mp3 original stinky rar. The research says: A 2003 Swedish study found that when subjects pre-exhausted their quads with leg extensions, they had less muscle activity in the quads during the leg press. Brazilian researchers later reported similar results with the chest muscles when subjects pre-exhausted with the pec deck before the bench press. These studies support the theory that the pre-exhaust technique exhausts the target muscle, as shown by the lower muscle activity it was able to produce during the multi-joint exercise But does this method lead to greater muscle growth?

Yes, according to a 1996 study showing that subjects using the pre-exhaustion system gained significantly more muscle mass than people using the standard training protocol of doing multi-joint exercises first and isolation exercises last. How to use it: To use this method for chest, you could start your workout by doing three sets of a chest isolation exercise such as the, and then three sets of another chest isolation exercise such as the. Then follow with multi-joint exercises such as the and, each for three sets. The Muscle Confusion Principle /// What it is: The Weider Muscle Confusion Principle involves constantly changing the acute variables in your workout such as number of sets, number of reps, exercise choice, exercise order, and the length of rest periods. This alternation is designed to prevent you from getting in a rut and slowing or stalling your progress.