Weider system

The Weider system is a training method developed by Joe Weider, one of the most influential figures in the world of bodybuilding. This system is based on scientific principles and advanced training strategies that have been used by some of the most successful bodybuilders in history, including Arnold Schwarzenegger. Its main objective is to maximize muscle growth through the combination of different techniques and training principles.

Early Weider system

The Weider system is based on a series of principles that allow the optimization of strength training. Some of the most important are:

Muscle priority principle: It consists of first training the weakest or lagging muscles to guarantee their balanced development.

Progressive overload principle: It implies gradually increasing training load to stimulate continuous muscle growth.

Muscle confusion principle: It is based on the constant variation of exercises, repetitions and intensity to avoid adaptation of the muscle and continue to progress.

Pyramidal training principle: It starts with light weights and high repetitions, increasing the load and reducing the number of repetitions in each series.

Principle of forced repetitions: Additional repetitions are performed with the help of a partner when the muscle is already fatigued.

Composite series and superseries principle: Two exercises are combined without rest to increase training intensity.

Divided training principle: Different muscle groups are worked on separate days, allowing a better recovery and greater intensity in each session.

Weider system benefits

Advanced muscle development: Thanks to the variability of techniques, muscle growth is promoted optimally.

Skip prevention: Muscle confusion and progressive overload allow you to continue progress without stagnating.

Customizable training: It can be adapted to different levels of experience and specific objectives.

Sports performance improvement: Increases strength, resistance and muscle aesthetics, benefiting both bodybuilders and other athletes.

Weider routine example

Next, a typical weekly distribution is presented using the Weider system:

Monday: chest and triceps

Tuesday: back and biceps

Wednesday: legs and abdominals

Thursday: shoulders and trapezons

Friday: arms and abdomen

Saturday and Sunday: Light rest or training

Each session consists of 3 to 4 exercises per muscular group, with 3 to 4 series of 8 to 12 repetitions per exercise, adjusting the load progressively.

Precautions and considerations

Avoid oversight: It is essential to respect rest and recovery times to maximize muscle growth and prevent injuries.

Maintain an adequate technique: The correct execution of the exercises is key to the safety and efficacy of training.

Combine with adequate diet: A balanced nutritional plan with sufficient protein and calories is essential to achieve the best results.

Listen to the body: Adapting intensity according to the level of fatigue and avoiding injuries is crucial for sustained progress.

The Weider System is one of the most effective training methodologies in the world of bodybuilding and bodybuilding. Its combination of scientific principles, variability in exercises and focus on progressive overload they make it an excellent option for those who seek to maximize muscle growth and strength. However, its success depends on constancy, good execution and correct recovery.