Download [UPDATED] Joe Weider's Bodybuilding Training System

Well, I ain't that old, but I am just a little. So, I had to reconcile in my own mind what spurred this strange form of narcissistic barroom circus exhibitionism which we today call "bodybuilding" to undertake the travails of organized sport, and how it became the legitimate, science-based sport it is today. First science, then history.

Download [UPDATED] Joe Weider's Bodybuilding Training System

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Recall from my home page article on training principles that there are seven laws of weight training from most sport scientists' perspectives. I recommend that you re-read that article if this synopsis isn't enough. Here they are again:

In the early world of sawdust and midnight train rides there was no science to physical training. "Practice" was generally restricted to doing these same feats over and over. Then, as each feat was mastered, they'd try to do more weight or perform more difficult and imaginative feats.

At some later date, as the story goes, Milo killed and ate the bull, probably because he needed more protein. But, that's not the point. This cute little myth, repeated over and over from the early 1900s, gives vivid testament to the fact that the early lifters had more than a mere rudimentary appreciation for the importance of progressive resistance training as outlined in the age-old overload principle. But they had little else.

But it was among the Olympic lifters, in the dank lifting dungeons prowled by these explosive beasts, that big-time muscle was developed to proportions far advanced from their circus strongman predecessors. It was from the ranks of these early lifters that the practice of modern bodybuilding was sired and born.

By the mid 30s some ironheads had begun looking in the mirror in a more serious vein than simple narcissistic pride, and Charles Atlas had won a mail-in photo contest. There still wasn't any organized bodybuilding, however, and hence no definitive bodybuilding science. If they followed any training routine at all it was one of the early courses sold back then as wall posters to accompany a youngster's newly purchased barbell set.

Bob Hoffman, York Barbell's power broker in the world of weights, saw to it that the U.S. Weightlifting Federation, a member of the then-powerful AAU, was the governing body for the fledgling sport. There was a strong fear on the part of the Hoffman AAU cronies that bodybuilding would cause a severe talent drain from weightlifting.

"I was a weightlifter. I just wanted to lift heavy weights. When war broke out, there was no more weightlifting in Canada. All the guys were gone. Since I couldn't compete any more, I turned to bodybuilding. I started Your Physique in 1940, and had a section on weightlifting in the muscle mag until Hoffman got me kicked out of all the shows. Hoffman thought they were losing these powerful local guys to bodybuilding, so he began to attack bodybuilders. From there I went ahead and developed bodybuilding shows. My brother and I started the IFBB.

"In the 40s nobody followed any bodybuilding routine because there really wasn't any. They were all weightlifters trained basically for technique. Go through the Hoffman magazines from those days. There are no assistance movements mentioned. Around that time Charlie Smith did a lot of writing, and I remember discussing this with him. As a weightlifter, I asked him, how am I going to build overall power if all I ever do is the three lifts? I figured that by incorporating some powerlifting movements into my routine, I could lift more weights.

"The point is that I've never claimed that the basic science behind each of the Weider Principles is mine. Its not that I was suddenly struck with divine revelation in the evolution going on in lifting. But I did have an open mind, unlike Hoffman who was only interested in promoting Olympic weightlifting, and I had a magazine to write these new bodybuilding training ideas in."

This Weider System "guidelines" comes in the form of a series of training methods collected from the strongmen and writers of the day (and in most instances named) by Joe Weider personally over many years, which became widely known as the Weider Principles. In fact, of the Weider Principles that were developed by Joe personally, one in particular had a major impact on the world of bodybuilding. That was the concept of splitting your workouts to train specific body parts. The split system, double split system and triple split system, as they became known as, are Joe's unique contribution to bodybuilding science.

These three categories of principles discussed in the Weider System are listed below with a brief explanation of each. One of the principles appears in all three categories. That's the Instinctive Training Principle. Folks, it's simple. Use your own training experience and knowledge of how your body responds to exercise stress when planning and carrying out a training program! This must take place on a cycle-to-cycle, day-to-day and quite literally a minute-to-minute basis!

It's easy to discern whether this orderly collection of training methods, both in the aggregate and individually, adhere to the seven grand daddy principles (laws). The simple truth is that individually they do not. But when you look at them in the aggregate, and the guidelines as to when and how to apply them, they most certainly do! Here's why:

Has Joe successfully marketed "his" system of training over the years? Yes. Is this bad? No. OK then, is it good? Of course! Who else was around back then to give us old timers this information? No one! Only Joe. Hoffman (Strength & Health magazine) and Peary Rader (IronMan magazine) were principally "lifter" mags ... they were not bodybuilding oriented until their later days.

Final question: Was it good information? Most of the time. We all (us old timers) learned what y'all have learned, that being that none of the mags back then (as now) were totally reliable as training information sources. We learned, as y'all have learned, to pick and choose.

Over the years, many talented and training-savvy folks have developed systems of their own. Often, the motivation to do so came from a desire to engage in some marketing project or another. Sometimes the motivation was to expand the body of knowledge about training or to simply develop their body beyond what current systems allowed. All are justifiable motivations. But the acid test as to whether their newly created "system" is worthy of adoption by anyone of Irondom ... is science.

After about a year of consistent dedicated workouts, you can graduate to using a five-day-a-week split routine, training Monday through Saturday with Wednesday and Sunday off. In this case, you will still divide your body into roughly equal halves, training the first half on Monday, Thursday, and Saturday, the other half on Tuesday and Friday. Then in the next week you should train the half that was worked only twice the first week on Monday, Thursday, and Saturday.

After another six months to a year of this style of hard training, you might be able to go up to a six-day split routine. You can determine whether such a routine is effective only by experimenting with the Weider Instinctive Training Principle. However, even a few of the top bodybuilders (Dennis Tinerino for one) have found that they make their best off-season gains training only four days per week.

When you make up a training program for each muscle group, be sure you include at least one basic exercise. For example, an intermediate bodybuilder could do a chest routine comprising six sets of bench presses and four sets of incline dumbbell presses. Or for the biceps he could do three sets of barbell curls and three sets of incline dumbbell curls.

Weider was born in Montreal, Quebec, to Louis and Anna Weider, Polish Jewish emigrants from Kurów, Poland. He published the first issue of Your Physique magazine in 1940,[2] and built a set of barbells out of car wheels and axles the same year out of the family garage on Coloniale Street in Montreal. He designed numerous training courses beginning in the 1950s, including the Weider System of Bodybuilding.

He married Hedwiges "Vicky" Uzar; together they had one child, Lydia Ross, and subsequently divorced in 1960.[1] During his marriage to Vicky Uzar, he had met Betty Brosmer, who was then the highest-paid pin-up girl in the U.S.[3] In 1961 Joe and Betty married, and she began working alongside him as Betty Weider. Betty and Joe together authored books on bodybuilding.[4] Joe and Ben together were the co-founders of the International Federation of BodyBuilders.[5]

On Labor Day 2006, California governor and seven times Mr. Olympia winner Arnold Schwarzenegger, a Weider protégé, presented him with the Venice Muscle Beach Hall of Fame's Lifetime Achievement award. Schwarzenegger credited Weider with inspiring him to enter bodybuilding and to come to the United States.[15][16] That same year Joe and Ben received the lifetime achievement award by the Young Men's Hebrew Association.[17]

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.

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 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. 75035a25d1