How to create a WEIDER Routine

The vast majority of people starting out in the gym have had to learn how to create a Weider routine to get serious about training. Along with the torso - leg and the fullbody , weider routines are the most typical, which does not mean that they are the ideal choice. Next we will gut this training method until we become experts in how to create a Weider routine  hormoness-steriods . ORIGIN OF THE WEIDER ROUTINE The Weider routines were popularized thanks to Joe Weider ( 1919-2013 ), the founder of the International Federation of Bodybuilders (IFBB), who through the magazines he edited made them reach the general public. Regardless of whether he created or collected them from all the bodybuilders he met throughout his career, the creator of Miss and Mister Olympia has helped thousands of people use them today, laying the foundation for the Weider method . CHARACTERISTICS OF WEIDER ROUTINES To create a Weider routine we must know that they are based on training one or two muscle groups per session , performing various exercises with their respective series and repetitions. Depending on what we are going to call “the school”, the weider routines can vary, so that each one adjusts it to their objectives , we will mainly work each muscle group once a week or one of them 2 times if we are interested enhance it. At low muscle frequency , we add medium-high repetitions and usually with pyramidal work (up to 80-75% of our MRI ). We will train 3 to 6 days a week , the large muscle groups (chest, back, legs) 3 - 4 exercises and the small muscle groups (arms, shoulders) 2 -3 exercises with 3 -4 sets for each of them. The number of repetitions is usually high, between 10 and 15 and many times we work in a pyramid, that is, the first series we do 8 repetitions, the next 10, the third series 12 repetitions ... Of all the chosen exercises, one must be one of isolation. Therefore knowing how to create a Weider routine will be of great interest if our goal is hypertrophy , where despite its detractors, I consider that its results have been extensively proven. HOW TO CREATE A WEIDER ROUTINE How to create a Weider routine To design a Weider routine we must take into account the following: TRAINING DAYS: how many days are we going to train, 3,4,5 or 6 days. MUSCLE GROUPS WE ARE GOING TO TRAIN: We divide the body into the following muscle groups: back , biceps , pectoral , triceps , legs and shoulders , being able to consider the abdominals as one more group, although normally we work several days a week in small doses. We will train these 6 muscle groups according to the chosen training days, from once a day, to grouped in pairs or training twice a week the muscle group that we are most interested in promoting. SERIES AND REPETITIONS: the total number of series fluctuates between 15 and 22 (large muscle groups) and 12-16 (small muscle groups), which will depend on our level, intensity of work, weights. For example, if we determine that we are going to train back once a week with 16 series, we can perform 4 exercises of 4 series each. If you want to train it in 2 days, then 2 exercises of 4 series each day… surely by doing this option you program your training so that more series are carried out. REST TIME: breaks vary between 2-5 minutes, it depends on how close we are working to our MRI and 1 minute when we are working accessory muscles. RUNNING SPEED: as a general rule we work explosively in the concentric phase. In many routines , some of them present in CronosFit , you will see that we alternate isometric work time and speed variations in the negative and positive phases. EXAMPLE OF ROUTINE WEIDER 3-DAY WEIDER ROUTINE Day 1: Back - Triceps Dominated : 3 X 6 Front latch : 3 X 12 Remo Gironda: 3 X 12 French Press : 4 X 10 Pulley extensions : 3 X 10 Day 2: Pectoral - Biceps Bench press with bar : 4 X 7 Dumbbell Openings : 3 X 12 Pectoral contracting machine : 3 X 12 Dumbbell Hammer Biceps Curl : 4 X 10 Scott Bench Z Bar Biceps Curl : 4 X 10 Day 3: Legs - Shoulders Deadweight : 3 X 8 Femoral curl : 4 X 10 Quadriceps extension : 4 X 10 Dumbbell Shoulder Press : 4 X 6 Side elevations : 3 X 10 Front elevations : 3 X 10 ADVANTAGES OF THE WEIDER ROUTINE Wanting to discover how to design a Weider routine is due to the pros that both professional bodybuilders and fitness amateurs can find in them, in fact, are not these advantages what have made them famous? If your goals are different, some of the pros for you may be a disadvantage of Weider routines. ● Great muscle congestion is achieved ● We work in isolation the muscle groups that interest us ● Sport planning easy to understand ● Routines easily applicable in any gym Despite all of the above, are they really effective? , Are they the way in which we get the greatest benefits? CONS OF THE WEIDER ROUTINE Some of the drawbacks that we could put to the Weider routines are: ● Could be harmful if training load planning is not adequate ● It is necessary to train many days a week to obtain objective results (however, it is to “melt” a muscle group every day) ● Large training volume that causes excessive muscle damage ● Little weekly frequency per muscle group ● Few or no polyarticular exercises There are many of us who like to go to training on a daily basis, apart from this, many of the disadvantages of the Weider could be solved with proper training planning ... although to be honest, the more we adapt and modify them to sports performance, the more we They look like a torso / leg or a full body . CONCLUSIONS If we rely on scientific evidence, I must conclude that creating a Weider routine is the most effective way to gain muscle mass . It is true that for years, as surely many readers, use the Weider routines as the main form of weight training , its concepts are easy to assimilate, in the gym you organize yourself easily to carry them out, you can scale the weights without difficulty and as it happens to all of us when we are newbies ... you see results. However, seeing what has been seen, the progressions with torso / leg or fullbody routines would have been greater in this period of time and the integration of a greater number of polyarticular exercises would provide us with a body with a more functional musculature . At this point weider routines should be only a small part of our annual training and only for very specific periods in which we look for hypertrophy, for example a bodybuilding competition, for the other athletes I do not see advantages in these routines compared to a full body routine or a training with body weight type calisthenics , more dynamic and with greater application to our sports practice. Regarding the weider routines and chemistry , I have seen how numerous publications create a close relationship between them, although, we will not get a body like Ronnie Coleman's, no matter how well structured our Weider routine is, summarize everything that we will not get results If we do not combine a Weider routine with doping substances, it seems to me exaggerated and generalize too much. Consistency, organization and proper sports nutrition will be our tools to get the most out of a Weider. Now that you know the details of this training method and how you can create a Weider routine, it's up to you to determine if it has a place in your sports planning.