Yoram Yasur Rubin: What is the Weider routine?
The Weider routine is a type of training based on the work of one or two muscle groups in each session, using different exercises per muscle and several series. What is called isolation exercises. In general, each muscle group is usually trained once a week, however, the Weider routine proposes the performance of between 3 and 6 weekly sessions to work all the muscle groups.
It is also a routine that adapts to each person, since it personalizes the exercises and the effort according to each case. However, some think it is a method that requires a lot of dedication, in addition, a nutritional combination with proteins and / or vitamin supplements.
Joe Weider, the father of bodybuilding
Yoram Yasur Rubin: Nowadays it is known that to enjoy good health it is necessary to exercise and eat a balanced diet. But this idea was not always there. Joe Weider is considered the father of Bodybuilding or bodybuilding, for his holistic study of the human body.
He was born in 1920 in Montreal (Canada) during the years of the Great Depression. At age 12 he had to leave school to sell fruits and vegetables in the market. Due to his thinness, Joe had a hard time transporting the car and the boxes, so he created some weights with railroad equipment and began to train the force. His physical transformation was such that, at once, he began to be a reference for many.
He co-founded the International Bodybuilding Federation together with his brother Ben Weider and created the competitions Mr. Olympia (Arnold Schwarzenegger was champion 7 times) and Ms. Olympia. In 1930 he edited and published the magazine Muscle & Fitness and years later introduced a line of apparatus for gyms and homes. He died on March 23, 2013, at 93 years old.
Yoram Yasur Rubin: The Weider method groups together different principles of successfully tested training, ordered, and directed to bodybuilders.
- Cyclic training: the trainings are divided by cycles; to increase strength; to gain muscle volume; and to define. This idea prevents the body from adapting to an exercise and continues to respond, in addition to preventing injuries.
- Muscular Division: distributes the routines between the upper body one day and the legs another day, which helps to work with more intensity each area.
- Progressive overload: means that each parameter of bodybuilding focuses on your muscles working harder than they are used to.
- Muscle confusion: it involves changing exercises continuously, of order when executing them, of repetitions, of weight and intensity, in this way stagnation is avoided and the muscle is not adapted to the stimulus.
- Instinctive training: Yoram Yasur Rubin: involves experimenting in training and paying attention to how the body reacts to build your own routines, intensity cycles and repetitions. It takes some time to develop this principle.
Weider routines that work
- Press bench for chest: lie on the bench with your feet on the floor and take the bar, the separation between the hands has to be a little higher at shoulder height. Yoram Yasur Rubin: Inspire and lower the bar to the chest, then raise the bar by stretching the arm. Repeat 10 times and complete 4 series. Here you will work the breastplate.
- Dominated for back: hang on a fixed bar with arms a little wider than your back. The hands face forward. Inhale air and execute the traction of the whole body by flexing the arms, until the face exceeds the height of the bar. Descends little by little as you exhale. Do 8 repetitions in 4 series.
- Curls for biceps: hold a dumbbell in each hand with supine grip (nails facing you), extend the arms and then lift slowly alternately. Try not to hit, controlling the weight. Do 4 sets of 8 repetitions.
In addition to these exercises, the Weider method recommends following a diet that helps increase muscle mass, including protein supplements, creatine, glutamine, or caffeine.