Principles of fitness and bodybuilding

TRAINING PRINCIPLES(WEIDER PRINCIPLES)

1.Creating the training program

  • cyclical training: it presumes that all training sessions are cyclized, creating an alternation between high intensity work sessions with low intensity work sessions
  • eclectic training: includes a rigurous and diverse selection of the exercises combinations, of the number of repeats, sets, attack angles
  • instinctive training: vvalid only for the advanced students, it presumes to discover yourself the best exercises for you, their individuality, how to make them perfec
  • muscular confusion: you must avoid the muscles to adapt to a certain style of effort, and always change the number of repeats, the weights, execution speed, the intensity of the training

2.Raising the intensity of the training

  • perpetual tension: you must control the execution phases or a repeat, be it on the positive and the negative side, avoid movement inertia
  • blood flow irrigation: you must train very well a muscle, and pump a lot of blood into it in order to determine the muscle hypertrophiation
  • holistic training: it presumes the usage, during the same practice session, of big weights (with a few repeats), as well as small weights (with lots of repeats)
  • isolation training: you work those exercises for a muscle that does not involve other muscles very much, and that allow for the movement to be isolated
  • isopressure: presumes flexing the muscles that were worked after each exercise for 6-10 seconds
  • priority principle: you must practice the deficitary muscle groups or with a slow development at the beginning of the training session, when you have lots of energy in store
  • high muscular contraption: when you reach the end of the positive phase with the weight, you maintain the muscle flexed for 2 seconds
  • progressive load: it presumes raising the weights that you work with progresively
    • for force you raise the weights, for stamina you raise the number of repeats
    • 1-2 repeats – work on a cerebral level, great weight
    • 4-8 repeats – develops force, great weight
    • 8-12 repeats – develops muscular hypertrophy, average to great weight
    • 12-15 repeats – invigorates the muscles, average weight
    • 15-20 repeats – develops resistance, defines the muscles, small weights
    • over 20 repeat – endurance training
  • piramidal training: as long as you raise the weight factor, you decrease the number of repeats

3.Advanced techniques

  • super sets: for two antagonic muscular groups you practice two alternative sets, belonging to different exercises, with no breaks
  • tri sets: for the same muscular group you work 3 exercises with no pause between them
  • giant sets: combining 4 to 5 exercises for the same muscular group, with no pause
  • burning principle: when you cannot make any more complete repeats at an exercise, you can perform some partial repeats, till exhaustion
  • cheating principle: when you cannot perform correctly an exercise anymore, you use inertia and the balance of the movement in order to gain a few more repeats
  • progressive weight reduction: you make the repeats with one weight, and then you suddenly reduce the weight and make some more repeats.., keep it that way till exhaustion
  • forced repeats: you are helped by the practice partner when you cannot perform a repeat yourself
  • negative repeats: you only perform the negative part of a movement, the positive one being executed by the partner
  • partial repeats: you only perform a part of a movement’s amplitude, till exhaustion
  • pre-exhaustion: you exhaust a muscle group with an isolation exercise, and then you get to the basic exercises
  • rest-pause: take a few seconds breaks during a set, then continue the repeats