He'd then alternate sets for the working bodypart and calves. He would do a set for chest, back or shoulders, then he would do a set of calf raises while his major muscle group was recovering for the next set. Arnold Schwarzenegger relied on this principle early in his career to develop his calves.
Staggered Sets (I & A) - Training smaller, slower-developing bodyparts like calves or forearms in between all sets for your major bodyparts. Keep in mind that I do not personally agree with the rest aspect of this principle. Each same-bodypart exercise fatigues the muscle involved in slightly different ways, so doing two exercises in a row with little rest inbetween achieves a deeper level of stimulation and muscle pump. Whatever you are used to is going to feel best for you, but you have to figure out what really produces the best results for you and make adjustments accordingly.Ĭompound Sets (I & A) - Alternating two exercises for the same muscle group, taking as little rest as possible between each set. It takes time to develop this "feel" and have this type of knowledge. The further along you get in your training, the more you have to fine tune your workouts to suit your needs. The fundamentals of bodybuilding training are the same for everyone, but we are all unique. Instinctive Training (A) - This involves experimenting with your workouts and paying attention to how your body reacts to certain types of training. This type of training is used more for muscular endurance and calorie burning then for putting on muscle size. This technique should only be used occasionally as your body needs time to recover from this level of effort. Giant sets are used to create overwhelming stimulation to a body-part and totally exhaust the muscles involved. Giant Sets (A) - Doing 4-6 exercises for the same body-part with as little rest between sets. Often, the first couple of sets aren't enough to fatigue your muscle. This is the opposite of high-intensity training, which involves performing one set per exercise. Set System Training (B, I, & A) - Simply doing more than one set for each exercise. This training technique is so demanding that it should only be done on occasion, and is more often used by bodybuilders in their pre-contest training. Three exercises in a row more thoroughly exhaust the muscle. Tri-Sets (A) - Doing three sets in a row for the same body-part with as little rest as possible in between sets. With two muscles or muscle groups being worked, more blood is pumped into the area. When you train one muscle group, the other is recovering (sometimes even being stretched) as you complete the set. Alternating sets between opposing muscle groups - such as biceps and triceps/chest and back - greatly increases intensity. Supersets (I & A) - Working opposing muscle groups in back-to-back fashion, taking as little rest as possible in between sets. This allows you to gradually warm up a muscle group, preparing it for the resistance to come in the next set. Pyramiding (B, I, & A) - When using multiple sets for a given exercise, doing your first set with less weight for more reps, gradually increasing the weight and decreasing the reps over the remainder of your sets. If you have a weak body-part you want to improve, train it first in your workout, before you begin to fatigue. Muscle Priority Training (I & A) - Training your most underdeveloped muscles first, so as to subject it to the maximum possible effort. By doing a chest isolation exercise beforehand, you can fatigue your chest so you can do bench presses to chest failure, which is what you want. When you do an exercise like the bench press that works not only the chest, but also smaller muscles, one of the smaller muscles might fail before your chest is fully exhausted. Pre-Exhaustion Training (A) - Prefatiguing a larger muscle with an isolation, single-joint movement so it can be even more exhausted by the compound movements to follow. There will also be an example given for each principle. These stand for beginner, intermediate, and advanced, respectively. After the name of each principle, there will be a B, I, or A in parenthesis. The principles which follow are not for use by all. This article will attempt to explain the Weider principles of bodybuilding, created by Joe Weider, whom I consider the father of modern bodybuilding.
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