Joe Weider's Bodybuilding Training System Tape 9 - Advanced Training- The Weider Principles
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00:00Every bodybuilder is unique.
00:11That is why in order to be a master bodybuilder, you have to
00:15learn the art of instinctive training.
00:18You have to know exactly how to finally arrange your routines
00:23and methods to bring out the best that's in you.
00:26And you can only do that if you understand all the WETA
00:30principles.
00:31They have been created to take you from the beginning stages
00:36to the intermediate stages and to the advanced stages of
00:39training carefully, avoiding injury and avoiding pain.
00:45By mastering these techniques, these principles, you will
00:49become a master bodybuilder, know exactly what to do,
00:54exactly when to apply it in order to get the most out of
00:59your training.
01:02The WETA system is really a compilation of all the
01:05different factors that take place in a gym for exercise
01:08that affects the body.
01:11And these different principles compiled are sort of the
01:15indexing of how to systematically approach the
01:20principles involved in weight training.
01:23When you first start bodybuilding training, all you
01:25have to do is stick to the basics and you'll get plenty of
01:27results.
01:28But the more advanced your physique becomes, the harder it
01:31is to see any further progress.
01:33This is called the law of diminishing returns.
01:37So if you're already working as hard as you can, simply trying
01:40harder isn't going to get you anywhere.
01:43This approach only leads to overtraining and potential
01:46injury.
01:47Instead, you need to train more effectively to figure out ways
01:51of getting more results from the same amount of effort.
01:54You need to learn to employ as many advanced training
01:57principles as possible.
02:00Inventors are always trying to come up with new exercise
02:03devices that will increase the response of
02:06the body to exercise.
02:08However, what has allowed modern bodybuilders to develop
02:11such fantastic physiques in the past several decades is the
02:14realization that the real advances are to be found in the
02:18software, that is, exercise technique rather than the
02:22hardware.
02:23These advanced training techniques, the best examples of
02:26which are Joe Weiner's intensity training principles,
02:29operate like a super-efficient computer program, which
02:32stimulates the maximum response possible from the muscles of
02:36the human body.
02:40In tape two, we dealt with the variety of basic bodybuilding
02:44techniques, including how progressive resistance training
02:48really works, how to organize your workouts into reps and
02:54sets, how to use variations of the split system to increase
02:59training intensity, why free weights should form the basis
03:04of your bodybuilding training, as well as a variety of other
03:08specific training principles designed to help you get the
03:11most out of your bodybuilding workouts.
03:16In tape seven, we explained the basic principles involved in
03:20training for mass and power, such as the need to train with
03:25heavy weights, how long to rest between sets, what exercises to
03:32use to develop maximum size and strength, how to generate power
03:38using compensatory acceleration training, and how to cycle your
03:43workouts to gain maximum development with the minimum
03:46risk of injury.
03:54In this tape, we will be examining a variety of basic,
03:57intermediate, and advanced Wiener intensity training
04:00principles.
04:01Some of these principles involve basic muscle function and
04:05should become a part of every one of your workouts.
04:08Others involve training techniques that you'll find you
04:10use only occasionally in your overall training program.
04:16But as the law of diminishing returns teaches us, if you keep
04:20doing the same thing in your workouts day after day, week
04:23after week, without sufficient variety in your training
04:26program, without finding ways to increase the intensity of your
04:30training so that you force your muscles to respond, you'll begin
04:33to get less and less results from the time you spend in the
04:36gym.
04:38You can only increase training intensity so far by lifting
04:41heavier or doing more sets and reps.
04:44At that point, something more is necessary in order to get the
04:47kind of muscular development for which you're working so hard.
04:51That's when you need the Wiener intensity training principles,
04:55the most effective set of training guidelines ever devised,
04:58which you'll find described in this tape.
05:07Full range of motion involves training a muscle from a
05:11position of full extension continuously through to a
05:15position of full peak contraction and back again.
05:18With certain exceptions, such as power training, for example,
05:21this is how to ensure the fullest possible development of
05:25the entire muscle.
05:37The principle behind isolation training is that you are
05:41working different elements in different areas of the body and
05:45you want to work them as efficiently as possible.
05:48The isolation-type movements are movements that tend to affect
05:52the muscle directly without a secondary muscle involved.
05:56In other words, when you're doing a pressing movement with
05:59the chest, the primary movement is going to go to the chest,
06:02but you're going to have a secondary muscle involved.
06:05You're going to have a secondary movement involved with the
06:08tricep and also with the deltoid.
06:10Now, an isolation movement for the chest would be one that
06:13brings the arm across the body, a squeezing type of movement,
06:17where you are taking out the secondary type of movements.
06:20What we need to do is combine routines that are made up of
06:23compound and isolation type of movements to get the full benefit.
06:36You achieve continuous tension by feeling the resistance of the
06:40weight continuously and smoothly throughout the entire range of
06:44motion during the negative as well as the positive part of the
06:48repetition, lifting and lowering the weight without jerking or
06:51dropping it or using inertia to help you swing it up.
06:56When you're training, for example, if you're doing bent-over rows,
07:01throughout the movement you keep the tension on that body part,
07:06so you never really lock out, because a lot of times when you
07:09lock out, you know, you can stay in that position for quite some
07:12time, there's no pain there.
07:14So what you want to do is keep the tension on that body part.
07:19The point of peak contraction in a repetition is when you are at
07:23full contraction in an exercise and then make a special effort to
07:27crunch and flex the muscle, holding it in this position for a
07:30moment to achieve as full and intense a contraction as possible.
07:34The peak contraction technique is most useful in doing one-joint
07:38isolation exercises.
07:40It's a technique that can be used for a variety of exercises,
07:43The peak contraction technique is most useful in doing one-joint
07:47isolation exercises, such as triceps extensions, biceps curls
07:51and leg extensions.
08:01Negative repetitions are when you lower the weight at a
08:04controlled movement.
08:06You don't just bounce the weight or jerk the weight.
08:09The movement down is just as important as the movement up.
08:13You're hitting the muscle both ways.
08:15So say, for example, you see a lot of guys bench pressing.
08:18They just bounce the weight and jerk it back up.
08:21Always keep it smooth.
08:23That downward motion is just as important as pushing it up.
08:26It's just as important because it stresses strength and muscular
08:30definition in the muscle.
08:39Training to failure isn't the same as training to complete exhaustion.
08:43It simply means doing as many reps with a particular weight as you can
08:47until you're too tired to continue with any more reps with that weight
08:50without stopping to give the muscles involved time to recuperate.
09:03Eclectic is a word meaning to borrow from diverse sources.
09:07The eclectic principle teaches that to develop a complete bodybuilding
09:11physique, you need to use a variety of different approaches to training.
09:16Heavy training and quality training.
09:18Workouts for mass and for detail.
09:21Two joint power exercises.
09:23And one joint isolation movement.
09:27Priority training involves attacking your weaknesses by training weaker
09:31body parts on a priority basis.
09:33You do this by training your weaker body parts at the beginning of your
09:37workout cycle, when they are fresh and strong.
09:40At the beginning of your daily workouts.
09:42And, of course, by increasing intensity using a variety of other
09:46weeder training principles.
09:48You do this by training your weaker body parts at the beginning of your
09:52workout cycle, by increasing intensity using a variety of other weeder
09:55training principles.
09:58I suggest if you have a weakness that you try the Joe Weeder Priority
10:02Training Principle.
10:04If you have weak calves and when you go into the gym and it's, you know,
10:07calf day, start with calves.
10:09You know, train them first.
10:10Blast them.
10:11Start with your weak body part.
10:13That's the only way it's going to get better.
10:15If you start with shoulders or back or whatever, by the time you get to your
10:18calves, you're not going to probably put as much into them as you would have
10:21if you would have started with them.
10:24If we had a chain and every link can hold 1,000 pounds but one link can only
10:28hold one pound, what is the strength of the chain?
10:31One pound.
10:32It breaks at the weak link.
10:34So you want to work that weak link or that weak body part first or at least at
10:37the beginning of the workout so you won't negate it and let it fly by.
10:43When you first begin working out with weights, it makes sense to follow a
10:46basic standard program of training until you see how your individual body
10:50responds to bodybuilding workouts.
10:53But everyone has strong and weak points in their physical makeup.
10:56There never has been and probably never will be a champion with an absolutely
11:00perfect physique.
11:02Some individuals will notice that they've inherited genetic weaknesses.
11:05Perhaps certain muscle bellies are too short to be developed easily or
11:09particular muscles are naturally more developed than others.
11:12Or as you continue to workout, you'll find that some body parts respond and
11:17grow easily, but others seem to resist getting bigger and stronger no matter
11:21what you do.
11:22In either case, when a weak point develops, you have to make some adjustments
11:26to your training or else your strong points will get stronger and weak points
11:30weaker and you'll never develop that balanced physique you're striving for.
11:36To avoid this, it makes sense to train the muscles on a priority key basis to
11:40attack your weaknesses.
11:42How is this done?
11:43First, you need to train weaker body parts at the beginning of the training
11:46cycle when you're the most rested.
11:49And you need to train them at the beginning of the daily workout, again,
11:52when you're at your strongest.
12:02Another way of increasing the response of muscles to training is by giving them
12:06unfamiliar movements to do or forcing them to perform movements in unfamiliar
12:11ways.
12:12When a muscle gets used to a certain exercise, it tends to respond less than
12:16when it's given a new and unfamiliar movement to do.
12:20This is why a complete bodybuilding routine involves doing a variety of
12:23different exercises for each body part, changing the angles at which the muscles
12:27are worked and using many different intensity principles to force the body to
12:31respond in new and unaccustomed ways.
12:36So what we do is we operate in a muscle confusion principle.
12:40This principle really takes into consideration a lot of the other principles
12:43in that you are mixing things up.
12:46You're doing low repetitions, high repetitions, giant sets, super sets, all
12:51these different principles that are just different from one time to the next.
12:57And the muscle kind of shakes its head and acts as if they're kind of confused.
13:01I'm confused.
13:05I do use the muscle confusion principle in a way that I may walk into the gym one
13:12day and not really know exactly the exercises I'll be doing that day.
13:19But to confuse myself, I'll try something a little different.
13:23Instead of like the free weights, I'll use maybe a machine instead, and it feels
13:29different, or go to a different gym and do a different exercise also in that way.
13:36It just feels different on the body and a different shock.
13:39The only secret I do is I mix it up.
13:42And people that look the same and stay the same, it's largely because they have a
13:45few favorite exercises and they don't want to change it, and they don't want to
13:48listen to anyone, and they don't want to try anything new.
13:51And I'm here to tell you that for me, trying things new, training in different
13:54gyms, training with different partners, wearing different kind of clothing, just
13:59to keep things interesting for me keeps me coming back for more.
14:03And I think by hitting it from every angle with every kind of exercise makes it
14:08interesting and it makes it fun, although it's work for me.
14:11The only secret really is variety.
14:21Flushing involves forcing as much blood into an area as possible to produce
14:25maximum growth.
14:27Flushing is really body part training.
14:29This is why bodybuilders train each body part individually.
14:33When you train forearms, for example, doing several different exercises for this
14:37body part alone, one after another, hitting both the flexors and extensors,
14:41without working any other body parts until you've totally bombed and blasted
14:45your forearm muscles, you are using the flushing principle to pump these muscles
14:50as full of blood as possible to generate as much growth and development as you can.
15:06I use the Weider cycle training method where if I'm training my legs twice a week,
15:13I'll train them heavy the first time and then light the second time.
15:16This way I'm able to maintain the size that I have but shape what I have and make
15:20it more prettier.
15:22So the first day I would do my bulk exercises, which are the squat and the leg
15:27press, and on my lighter days I would do my shape exercises like my leg
15:32extensions and lunges.
15:43The Weider forced rep principle allows you to do more repetitions per set
15:48past the point of failure.
15:50For example, if we're doing the barbell curl and we're doing about eight to ten
15:54repetitions until you can't go anymore but not resting, that's when you have your
15:58partner come in.
16:00And he'll give you that extra lift, not doing the exercise for you, but he'll give
16:04you the extra lift for a few more reps.
16:06And that's why they call it forced rep.
16:11I myself consider this a very important part of bodybuilding.
16:14I notice I make my best gains when I do forced reps.
16:17I try to envision, you know, I don't put a mental block in my mind where I have a
16:23number where I say I have to stop there and I can't do anymore.
16:27I get to ten, if I can't do anymore, my training partner will come in, we'll bang
16:31out five more, my muscles will be throbbing, the blood will be going to the
16:34muscles, it's an incredible rush.
16:36I will ask for some help towards the last two weeks because I need to do that
16:42extra little bit.
16:44You know, I may not be able to do the 15 reps like I should and I'll need that
16:48help.
16:49Forced reps is something you should work your way into, though.
16:51It's nothing I would jump into because a lot of people are not really familiar
16:55with, you know, the proper way of handling the weight and manipulating the weight
17:00up for you so you don't get hurt.
17:02It's very easy to get injured doing forced reps.
17:05It's easy to tear a muscle.
17:14The Weider cheating principle involves using other muscles than the primary
17:17muscles you're training in an exercise.
17:19We're using techniques like inertia, swinging the weight up to handle the
17:22weight that's a little too heavy for you to lift strictly or to continue to do
17:26more reps at the end of a set when you're starting to get fatigued.
17:29For example, if I was doing barbell curls and I was doing eight to ten reps and I
17:33wanted to get a few more extra reps, I'd possibly start swinging the weight to
17:35get the reps up.
17:37I would do the reps as strictly as possible and then towards the end of the
17:41set where I could no longer do the reps in strict form, maybe then I'd use a
17:45little bit of a cheating technique just to get one or two more reps past that
17:49point.
17:50When I start to feel the lactic acid in the muscle and feel the burning, I'll
17:55continue to push and do maybe three repetitions cheating.
18:03If you don't have a training partner there to assist you in getting the weight
18:06up, you cheat by maybe doing a little rock or a little movement to get that
18:10weight up.
18:12Also, some exercises, it's not practical for your training partner to use force
18:17reps.
18:18If you're doing bent over rows with 300 pounds, it's not going to get
18:21underneath and give you force reps, so you're going to have to cheat a little
18:25bit by pulling with your lower back and your legs just to get one or two more
18:28reps out.
18:29But it's very effective and it's kind of what you do when you don't have your
18:33training partner there.
18:35But I wouldn't use the cheating from rep one.
18:39I wouldn't do that.
18:40I believe in isolating the muscle as much as possible.
18:50Sometimes I like to do partial reps.
18:52For example, if I've done a couple of sets with full range motion, I'm really
18:57exhausted and I can't do a full range motion anymore.
19:00But I still can do, like, partial reps to exhaust every muscle fiber I've got
19:05left.
19:13The Burns Principle is when you do a complete set, full range of motion, then
19:18doing partial repetitions, forcing more blood and oxygen into the muscle.
19:27Once more on each arm.
19:31That's it.
19:32Now do four short little burns.
19:34Halfway up.
19:36That's it.
19:39That's it.
19:41Halfway up.
19:42That's it.
19:43Turn your wrist.
19:44That's it.
19:45Get the bicep up.
19:46Get that peak.
19:47That's it.
19:48Turn your little finger towards your shoulder.
19:50That's it.
19:51Once more with this arm and you're all set.
19:58I believe in the drop set system also.
20:01That's something where, say I was going to use, say, a 45 or 50 pound side
20:06lateral.
20:07I would do ten reps with that movement and as soon as I was done, I would go
20:11right to the 45s and do another, say, six reps or as many reps as I can do and
20:16then go on to a lighter weight of, say, 40 or 35 and get as many reps as I can.
20:22So you're fully, like, getting every fiber of that muscle, you know,
20:27activated.
20:28You're just using a heavier weight.
20:30You can still get more activation of that muscle but you can't do it because
20:34you're just not strong enough.
20:36So you go to the lighter weight and just keep going up.
20:39That's it.
20:40That's it.
20:41That's it.
20:42That's it.
20:43That's it.
20:44That's it.
20:45That's it.
20:46That's it.
20:47You're just not strong enough so you go to the lighter weight and just keep
20:50going on and on so you really just get that muscle blitzed.
21:02The Wheater Speed Principle, also known as Compensatory Acceleration, is an
21:07important power training technique discussed in greater detail in Tape 7.
21:11Compensatory Acceleration involves accelerating a weight with an explosive
21:15movement rather than lifting it at a specific continuous speed.
21:19Explosive movements performed using free weights and relying primarily on two
21:23joint exercises recruit large amounts of white fiber and are ideal for the
21:28development of maximum mass and strength.
21:38One of the most valuable Wheater Principles is the Pre-Exhaustion
21:41Principle.
21:43Basically, the concept behind this particular principle is to overload the
21:47muscle where one exercise would not necessarily take it to its full workload.
21:52What we're going to do is we're going to combine a single joint exercise along
21:56with a two-jointed exercise.
21:58For example, if you're working your chest, you would start with, let's say,
22:02a fly movement, which would only involve moving the weight across the body and
22:07the only joint movement would be at the shoulder.
22:09Now, what that does is it saves the secondary muscles of the triceps and front
22:13deltoid, and they still have strength to go.
22:16So once you go to exhaustion on the fly, you'd move immediately to a set of,
22:20let's say, bench presses, and you would do these presses calling on the fresh
22:24secondary strength of the tricep and front deltoid and further exhaust the pec
22:29muscles.
22:30Now, combining these two exercises together is going to give you a really
22:33effective overload and is a valuable principle in the whole realm of the
22:38weeder system.
22:41Sometimes I like to use pre-exhaust on larger body parts.
22:46For instance, let's take legs.
22:50You know, when you're doing squats, if you do squats first in your leg routine,
22:55you tend to really reach failure because your lower back is going to be giving
23:00way, your lower back is going to be failing.
23:03Because it's the weakest link in your body when you're squatting, your lower
23:08back is a lot weaker than your legs.
23:09So when you're squatting, your lower back is going to give way and you're going
23:12to have to stop before you've fully worked your legs.
23:16Now, if you were to isolate your quadriceps first with leg extensions and then go
23:22into squats afterwards, you'd find that your legs or your quads are giving way
23:27first before the lower back because they've been pre-exhausted by the previous
23:31isolation exercise.
23:33So that's the principle behind that.
23:43Another principle you should use in your training is the weeder staggered set
23:46principle.
23:47That is, taking a minor muscle group, working it in with a major muscle group,
23:51such as training the calves with the chest.
23:56Say you're doing chest.
23:57You do bench presses.
23:59You do a set of bench presses.
24:00Immediately after that set, stand up, do a set of standing calf raises.
24:10Again, go back to the chest area again doing the bench presses.
24:18Then do the calf raises once again.
24:20This, in turn, works that calf muscle more than just, say, working it on one
24:25separate day during the week.
24:26You do the calves because you know the calves is a dense, dense muscle tissue.
24:30Along with the calves, you say do the forearms and the trapezius muscles also
24:34because those are very hard muscles to grow, hard muscles to work.
24:37So you would incorporate different exercises on different days.
24:49Yeah, I use the rest-pause principle in order for my body to adapt to using
24:55heavier weights.
24:57What I do, I'll take a basic exercise, you know, like a heavy pressing exercise
25:02or something like that, for instance, bench press, and I'll get a weight that
25:06I can only manage maybe two or three reps with the weight.
25:10I'll do two or three reps, and I'll put the weight back.
25:13I'll put it down, and I'll rest maybe 15 to 20 seconds, something like that.
25:18And I'll take the weight again, and I'll do another rep.
25:22I'll put the weight back.
25:23I'll rest maybe 20, 30 seconds again and do another rep.
25:27And that way, I'm doing a set of, you know, five or six reps with a weight
25:33that I'm not used to, but I'm breaking it down.
25:37And that way, you know, you get used to handling the heavy weights,
25:40and it's a different kind of overload.
25:44Again, you know, to shut the body, to make it accommodate instead of doing
25:48the same thing all the time.
25:53♪♪
25:59There's more to muscle development than fiber size.
26:02Muscle mass is also a matter of mitochondrial mass,
26:05capillary development, and glycogen storage.
26:08Heavy, low-rep training hypertrophies fibers,
26:11but higher-rep endurance-type training is what bodybuilders use
26:14to develop these other components of muscle size.
26:17And including both types of workouts in your bodybuilding program
26:21is called holistic training.
26:24♪♪
26:31The concept behind pyramiding, the pyramiding principle,
26:35is the idea of beginning with a warm-up set on a particular exercise,
26:39taking one exercise, starting at a lighter level to warm the muscle up,
26:45and then progressively building the amount of weight,
26:49one set after the next, up to the top.
26:52So, in other words, it's sort of, if you think of it as a triangle,
26:56you're beginning at the, down here, at the warm-up set.
27:00The next set is sort of up higher in weight.
27:02The next set is up higher and up higher until you get to the top.
27:06And then if you want to do a full pyramid, you go back the opposite way.
27:10You lower the weight, lower it a little more, lower it a little more.
27:14♪♪
27:21Ideally, the best way to train a muscle is along a direct line,
27:25starting at the point of origin and going to the point of insertion.
27:28Not all muscles can be trained this way, however.
27:31Some muscles absolutely have to be trained from different angles.
27:34Take the legs and the back, for instance.
27:37They aren't one muscle group each, but are composed of several different muscles,
27:41all working in cooperation and each having a slightly different function.
27:46Doing leg presses with your feet out front or toes out to the side
27:50changes which leg muscles are primarily involved in the movement.
27:54Doing wide-grip or close-grip rowing exercises
27:57likewise involves different back muscles to a greater or lesser degree.
28:02The pectoral muscles have a single point of attachment under the delts,
28:06but multiple points of origin,
28:08so it's necessary to do flat incline and decline exercises
28:12to achieve full pectoral development.
28:16When you train the upper back,
28:18different movements involve the lats, rhomboids, the traps, and the rear delts
28:23to differing degrees, so a great many different exercises are needed
28:27to work on each of those areas fully.
28:31Some muscle groups are much simpler, such as triceps and biceps.
28:35Bodybuilders do a variety of different exercises for these muscles,
28:38but the reasoning here is less to achieve a fuller development
28:42than it is to confuse the muscles, make them do unfamiliar movements
28:46to achieve a greater intensity of response.
28:54Supersets are when you train two exercises in a row without rest.
28:59Trisets are when you train three exercises in a row without rest.
29:03And giantsets are more than three exercises in a row without rest.
29:07The advantages of training this way is that you can increase the intensity
29:10without increasing the duration or the weight.
29:13And say you're doing a superset.
29:15You want to combine, like, for one muscle group,
29:18you do, say, flies and bench press together.
29:22You overtax the muscle without doing an extra amount of weight
29:26by doing two movements for one muscle group.
29:29If you wanted to train a superset for two muscle groups,
29:32you might want to do, like, a barbell curl and a tricep pushdown.
29:37You can increase the intensity again without increasing the weight or the duration.
29:40I love supersetting, especially pre-contest.
29:44It's fast, you know, it's intense,
29:48and what happens is it's a different way of, instead of giving the body rest,
29:53you move between two exercises.
29:55Let's say, for example, if you're doing curls for the biceps,
30:00you might do straight bar curls,
30:02and then immediately when you're done with the straight bar curl,
30:05you'll pick up the dumbbells and then go and do 10 repetitions with the dumbbells.
30:10But you have to make sure that the weight is something that you can control,
30:14still having good form,
30:16and being able to do somewhere between 10 and 12 repetitions per exercise.
30:22It's a great principle.
30:25Supersets I do use right before a competition
30:29probably four weeks before a contest,
30:32and I'm doing that constantly for four weeks,
30:35supersetting opposing body parts.
30:47The iso-tension principle creates the ultimate in muscle control.
30:51You do this by flexing the muscle when you aren't training it,
30:55posing and flexing between sets in the gym,
30:58or in posing sessions in which you flex your muscles at peak tension
31:02for three to six seconds at a time
31:04to bring out maximum definition and separation.
31:10The iso-tension principle,
31:12what I'm trying to get you guys to understand
31:14is that you need to flex the muscle.
31:16You need to squeeze the muscle every time after your sets, for example.
31:19If you're preparing for a competition, the same thing.
31:22You want to pump all the glycogen back into the system.
31:25By flexing after each set, holding that pump,
31:28you strengthen the muscle, you harden the muscle.
31:31It gives you that fine, polished look,
31:33especially during your competition preparation period.
31:36So get that in mind.
31:38Iso-tension movements, it really works, and that's what you need.
31:42One of the most basic principles overall in bodybuilding training
31:47is to feel the muscle throughout the entire range of motion on the exercises
31:52and to concentrate on the feel of the muscle and not on the weight.
31:56If you're really concentrating on the feel of the muscle,
31:59you'll always know when the exercises are effective,
32:01and you'll also know when you're cheating yourself
32:04and when you're not making the exercises as effective.
32:07One of the most misunderstood aspects of bodybuilding training
32:10is how precise and controlled the exercises need to be.
32:14This takes total concentration,
32:16keeping the mind in the muscle at all times.
32:19Think about the muscle, not the weight.
32:21You should be totally aware of how the muscle feels at all times.
32:25Keeping the mind in the muscle is the philosophy
32:28behind a great many of the WETA training programs.
32:31It's not just about keeping the mind in the muscle.
32:34It's the philosophy behind a great many of the WETA training principles.
32:38Continuous tension, healing the resistance throughout the entire range of motion.
32:43Peak contraction, experiencing a full contraction of the muscle
32:47at the top of each rep.
32:48Full range of motion, consciously working the muscles involved
32:52from full extension to full contraction and back again.
32:56To be effective, each bodybuilding movement should be done
32:59as precisely as any other sports technique.
33:02Bodybuilding is ultimately about muscle control,
33:05and there's no place in the gym for people who simply want to throw weights around.
33:18When you've been training as long as I have,
33:20you learn to concentrate and you learn to train for feel.
33:24You instinctively know what's right and what's wrong.
33:28Usually with beginners, this isn't the case
33:31because you haven't learned to train for feel.
33:35For a beginner, what generally feels right
33:37will be whatever kind of workout you're already used to.
33:40For example, many athletes coming to bodybuilding from other sports
33:44like to feel athletic in the gym.
33:46Training too fast, too aerobically, going too much for a pump
33:49and therefore not building muscle effectively.
33:52Weightlifters and other power athletes, on the other hand,
33:55often err in the opposite direction.
33:57Training too heavy and slow
33:59with too few isolation quality exercises in their training programs.
34:04If you keep your concentration and put your mind in the muscle,
34:07you'll get better and better at instinctively knowing what's best for you.
34:11However, this is not an absolute guide.
34:13Every athlete can benefit from additional coaching and guidance.
34:17Bodybuilders who are really in tune with their body
34:19should know when they're not getting the right feeling
34:22and seek additional guidance from a qualified source.
34:25When you're doing individual muscle groups, they have to be strict.
34:29They've got to be from beginning to end total contraction
34:32and your mind has to be focused into the movement of the muscle.
34:36Bodybuilders and powerlifters get out of their workouts what they put into it.
34:41Bodybuilders don't need to be doing 3, 2, or 1 rep sets.
34:45Instead, use a variety of weeder training principles
34:49to increase the intensity of stimulus to the weaker body parts.
34:53Finally, don't overtrain weak areas.
34:56Training longer and harder will not necessarily give you the development you need.
35:01Weak points need lots of rest and recuperation.
35:06So, aim at training weak points more efficiently
35:09rather than just training them harder.
35:13Now that my champions have shown you how to use the weeder principles,
35:19be patient.
35:21There's about 30 different principles
35:24that form the basis of the weeder system
35:27and the basis for your success in bodybuilding.
35:30Be patient. Study them. Apply them.
35:33You are going to achieve exactly what you want
35:36through the use of these principles.
35:40In tape 10, we'll deal with the finishing touches
35:43and how to use belts, straps, and other training aids,
35:47stretching as well as warming up.
35:50The basis of sports medicine.
35:52Everything you need to know to train safe and to train smart.
35:56Give yourself a year. Don't give yourself three weeks.
35:59Don't give yourself a month. Give yourself a year.
36:01And find time, whether it's waking up early
36:04or coming in the gym after work.
36:06You know, you can do it. There's enough hours in the day.
36:09And it's all about just being dedicated.
36:12So, I recommend that you get up off your butt and get in the gym.
36:15I know that I look good and I'm in shape
36:17and that I'm in control of the situation.
36:20And you can feel that way, too. You just got to get to the gym.
36:23Whether you're 12 years old or you're 80 years old,
36:25your health is going to improve, your appearance is going to improve,
36:28you're going to feel better about yourself.
36:30If you want to look like this, you can look like this.
36:32It takes years and years and years.
36:34But I guarantee in three months, pick up some weights,
36:37and you'll see definite change in your body.
36:40Don't monitor your progress based on the people you're around
36:43or the pictures you see in the magazines.
36:45Monitor your progress based on your commitment to your diet,
36:49your commitment to your working out, your intensity levels,
36:52and what you see in the mirror.
36:54There's no other exercise or anything out on the market
36:56that you can compensate and get the same look
36:58that you'll achieve in the gym by lifting weights.
37:00It just won't happen.
37:02I don't think there's any better time to do it than to do it right now.
37:05Opportunity is knocking,
37:07and procrastination is the great thief of opportunity.
37:10You can take that to the bank.
37:15www.larryweaver.com