The Science behind the Weider Principles

When it comes to bodybuilding and fitness, there is probably no single person who has influenced the industry quite like Joe Weider. Among his many achievements in the industry, the one that has impacted the world the most is the Weider Principles.

The Weider Principles are a series of 24 training techniques which we commonly use today. In the past these were treated as a bro-science approach to lifting, however, Joe was a visionary who was just before his time. Since their inception, these principles have been scientifically tested and have been proven to be some of the most effective training principles around.

While Joe developed a multitude of training principles, in this article we are going to have a look at 6 of our favourite Weider Principles for gaining size and strength.

Forced Reps

Performing forced reps involves performing a set until you reach failure without the assistance of a spotter. When you fail on your last rep, the spotter then steps in and assists you in completing an additional few reps. The principle forces you to push your muscle beyond momentary failure thereby creating a further stress on the muscle fibers which in turn helps them to grow.

A Finnish study had 16 weight-trained men perform a leg work out that consisted of 4 sets of leg presses, 2 sets of squats and 2 sets of leg extensions. The study consisted of 2 trials. One trial saw the men perform the workout using the weight with which they could perform their 12 rep max on each exercise while the other trial saw them going slightly heavier than the weight with which they could perform their 12 rep max so that they would fail before reaching their 12th rep, at which point a spotter assisted so that they could reach 12 reps.

The researchers found that when the men used forced reps their growth hormone levels elevated 3 times more than when just training until failure. Growth hormone is a powerful anabolic hormone which not only encourages muscle growth but also fat burning.

Muscle Confusion

Muscle confusion, today known as undulating periodisation, works to continually change the structure of your workout in order to prevent you from slowing your progress by allowing your body to reach a point of homeostasis. It involves the continual changing up of aspects of your training including sets, reps, exercise order, rest periods and exercise choice. Muscle confusion training can be used for both gains in strength and muscle size.