Muscle Weider Confusion - training plan from Brazil! Joe Weider is considered the father of bodybuilding, thanks to his training methods, many people have achieved success in this field of sports. Just follow a few rules to get good results.
Muscle Weider Confusion
The principle of isolation of muscle groups
Each muscle is involved in the exercise of full movement. If we strive to expand and shape the muscle, it should be isolated from the influence of other muscles. This can be achieved due to the specific anatomical position. For example, the arm muscle can be better insulated by raising your forearms on a prayer book (Scott's bench) than by pulling the pull rod down with a narrow handle down to the bottom.
Principle of muscle disorientation
In order for your muscles to grow, you can not allow your body to become accustomed to a specific training plan. Muscles must be subjected to variable training at different intensities, thus we will not achieve the state of adaptation. During the training the most important is the variety of exercises, change the number of repetitions and the pulling angles on the lifts.
Principle of pyramid training
The principle of pyramid training consists in starting the exercise with a load of 60% in relation to what we are currently able to handle in a single repetition. We make a series of 15 repetitions, after which we increase the load, while reducing the number of repetitions. Then we increase the weight to 80% of our capabilities and we make 6 repetitions in the series. Thanks to this we will be able to train with heavy loads without any danger in the form of an injury.
The principle of superseries
The principle of superseries consists in performing, one after the other, two separate series of opposing exercises, without any interruption or with a small rest interval. Following this principle, regeneration of the body after training will be much faster and we will achieve better results. We do two exercises for opposing muscle groups.
Principle of cyclic training
The training plan should assume exercises for mass and strength. Other workouts should be performed with smaller loads, with an increased number of repetitions in series and shorter intervals between them.
The principle of isometric training
This rule is based on tightening the muscles without moving - we maintain the muscle tone 3-6 seconds and repeat the exercise three times.
The principle of duped repetition
The principle of duped repetitions can be used if we want to perform one or two repetitions, or if we want to further support the exercised muscle group using other parts of the body.
The principle of resistance in reverse
The principle of resistance in reverse motion is a great way to expand less developed muscle groups. It is a very hard exercise that gives very good results. It is about resisting gravity forces when the weight moves down.
The principle of instinctive training
Effective training does not depend solely on the arrangement of the appropriate training plan, the most important is to listen to the needs of your body and observe what is good for it. With the right knowledge and experience, you can instinctively determine which exercises will be the best solution for us and will bring results.
Muscle Weider Confusion!
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