Joe Wyder - the “ king ” of bodybuilding and a teacher of future world celebrities, can confidently say that he achieved everything in this life. Over the years of his professional career, Joe has developed training principles and rules. Vader also introduced the training methodology to everyone - the Body Building System.
Content
- 1 General
- 2 Biography
- 3 Complex exercises Joe Vader
- 3.1 A set of exercises for beginners
- 3.2 A set of exercises for intermediate athletes
- 4 Training principles
- 5 Nutrition
General information
- Joe Weider Canada
- Born: - November 29, 1919
- Height: - 180 cm
- Off-season weight: - 84 kg
Biography
Joe Vader was born on November 29, 1919 in Montreal. At an early age, he began to train. The design of its first rod consisted of automobile wheels and a locomotive axis.
At 17, Joe publishes Your Physique magazine. It talks about Joe’s own training methods and proper muscle building. After that, the magazine will be renamed “Muscle Builder”, and even later in “Muscle & Fitness”.
After the war, Joe Vader, along with his brother Ben begin active propaganda of bodybuilding. The Vader Brothers became the founders of the International Federation of Bodybuilders in 1946. After 19 years, Joe founded the competition “Mr. Olympia, ” which to this day is the most significant competition for bodybuilders. These competitions were created in order to continue training the athletes who won the Mr. Universe contest.
Joe Vader coached famous bodybuilders such as Arnold Schwarzenegger, Frank Zane, Lee Haney, Larry Scott, Franco Colombo and Louis Ferrigno.
Once bodybuilding gained popularity among women, Vader created the Miss Olympia contest. The first competition in women's sports took place in 1980.
Among Joe’s other accomplishments is the founding of Weider Publications, a publisher of fitness magazines: Muscle Power, Mr America, Men's Fitness, Shape, Prime Health and Fitness, Flex, and Cooks. " In the late 90s, the publishing house was bought by American Media.
In addition to all of the above, Joe Vader founded a series of books where he talked about his training methods, entitled "The Vader Body Building System."
Joe Vader Exercise Suite
A set of exercises for beginners
This program is designed for 2 months of training . Classes are held 3 times a week, without changing or supplementing anything.
- Press Starting position - lying down. Raising the torso. 2 sets of 20-30 repetitions.
- Bench press . Starting position - lying on the bench. 3 sets of 8-12.
- Rod pull . Starting position - standing with a narrow grip. 2 sets of 8-12 repetitions.
- The pull of the upper block behind the head . 3 sets of 8-12 repetitions.
- Dumbbell Presses . Alternating ups up standing. 3 sets of 8-12 repetitions.
- Leg extension . Starting position - sitting on a special machine. 2 sets of 10-15 repetitions.
- Exercise for triceps muscles . Hand presses down on the upper block. 2 sets of 8-12 repetitions.
- Exercises on the muscles of the legs . Presses on a special machine. 3 sets of 10-15 repetitions.
- Bending the arms with a barbell . 3 sets of 10-15 repetitions.
- Lifting on socks with a barbell on the back in a special simulator. 3 sets of 15-20 repetitions.
A set of exercises for intermediate athletes
Monday
- Bench press with a wide grip 3 sets of 9 repetitions.
- Bench press standing from the chest 3 sets of 9 repetitions.
- Breeding hands with dumbbells lying head up angle of 45 degrees.
- Narrow grip barbell pull / tilt 3 for 9 reps.
- Raising arms with dumbbells to the side while standing 3 sets of 9 repetitions.
- Bending arms with a barbell standing 3 sets of 9 repetitions.
- Lifting the torso to the legs from a prone position 3 sets of 30-50.
- Bending the arms with dumbbells reclining on an inclined bench angle of 45 degrees 3 sets of 9 repetitions.
- "French" bench press standing 3 sets of 9 repetitions.
- Bends to the sides with dumbbells in the hands of 3 sets of 30-50.
Tuesday
- Squats with a barbell on the back 3 sets of 9 repetitions.
- Raising the shoulders with a barbell in lowered hands 3 sets of 9 repetitions.
- Deadlift 3 sets of 9 repetitions.
- Straightening legs, sitting on a special machine 3 sets of 9 repetitions.
- Lifting on the toe of one leg 3 sets of 9 repetitions.
- Bending the arms in the wrists with a grip of the bar from the bottom / top 3 sets of 30-50 repetitions.
- Bending legs lying on a special machine 3 sets of 9 repetitions.
- Raising legs lying on an inclined board 3 sets of 25 reps.
Thursday
- Bench press with a narrow grip / on an inclined bench 45 degrees 3 sets of 9 repetitions.
- Pullover lying through a bench with a dumbbell 3 sets of 9 repetitions.
- Breaking dumbbells to the sides in a slope of 3 sets of 9 repetitions.
- Bench press lying on an inclined bench 45 degrees / sitting behind the head 3 sets of 9 repetitions.
- Rod draft in a slope of 3 sets of 9 repetitions.
- Bending the arms with a dumbbell while sitting with the support of the elbow on the inner thigh 3 sets of 9 repetitions.
- "French" bench press with dumbbells up sitting 3 sets of 9 repetitions.
- Arm curl with dumbbells sitting on. bench 3 sets of 9 repetitions.
- Bends to the sides with one dumbbell in hand 3 sets of 30-50 repetitions.
- Lifting the body from a prone position 3 sets of 30-50 repetitions.
Friday
- Squats with a barbell on the back 3 sets of 9 repetitions.
- Extension / bending of legs on a special machine 3 sets of 9 repetitions.
- One-handed dumbbell pull 3 sets of 9 reps.
- Squats in the band, the barbell on the back 3 sets of 9 repetitions.
- Raising the shoulders with a barbell in lowered hands 3 sets of 9 repetitions.
- Lifting on socks with a barbell on the back 3 sets of 15 repetitions.
- Deadlift 3 sets of 9 repetitions.
- Lifting the body from a prone position 3 sets of 30-50 repetitions.
- Reverse grip arms 3 sets of 15 reps.
- Pulling the knees to the chest in the hanging on the crossbar of 3 sets of 30-50 repetitions.
Joe Vader does not recommend sticking to any predetermined projectile weight. Sometimes you will have more or less energy in class, and you will be able to lift more or less weight.
Training principles
- A system of several approaches. This system is performed during each exercise in order to completely exhaust the trained muscle ( muscle group), as well as provide their stimulation and maximum development.
- The principle of muscle shock: Never give your muscles the ability to adapt to a training program . In order for the muscles to grow, they need to be kept in constant stress. Therefore, it is necessary to change the number of approaches and repetitions.
- The principle of muscle isolation. Muscle function can be isolated from each other. If you want to develop a specific muscle, you need to isolate it from other muscles. This can be achieved using the anatomical position.
- The principle of priority. Give the weakest muscle priority and begin its training first in each session, while your energy is maximum.
- The principle of the "pyramid". You should not start work with heavy weights. Work should begin with a small weight, and then go to increase it. Begin a workout with a weight of 50% of the maximum and do the exercise in 15 repetitions. Then increase the weight and do 10-12 repetitions. So increase the weight of weights to 80%, and repeat the exercises 5-6 times.
- The principle of constructing cycles in training. At the initial stage, you are preparing a program of training and building muscle tissue. The next step is to increase the number of repetitions and reduce the pauses between sets.
- The principle of "cheating." "Cheating" is considered not as a way to relieve the load from the muscle, but rather to increase it. Therefore, this technique should be used in order to perform additional repetitions or to help working muscles by connecting the muscles of another part of the body.
- The principle of "rest-pause." If the weight of your weights is so large that you cannot perform more than two or three repetitions, you need to give your muscles a rest of 30-45 seconds and do a few more repetitions.
- The principle of double separation. Most athletes train one or two parts of the body in the morning, and then return to the gym after lunch or in the evening to work out a couple more muscles.
These are just a few of the most commonly used Joe Weid training principles.
Food
Whatever sport you choose, 60% of success will depend on proper nutrition. Here are three basic rules that you must adhere to in the opinion of Joe Vader :
- Care must be taken to monitor the quality of food consumed . It is important that the diet includes all the main components.
- Distribute calorie sources correctly :
60% are carbohydrates . Moreover, it is desirable to eat natural carbohydrates. They give our body the necessary energy, which supports our vitality throughout the day. They are also needed to restore muscle glycogen.
20-25% - vegetable and animal proteins (preferably with a lower fat content). Protein is needed to generate energy and restore muscle fibers, which are stretched during training, and also allows you to build muscle faster.
25-30% - fats. They maintain normal blood viscosity. In addition, they contribute to the production of hormones and the supply of vitamin and energy.
In addition to all of the above, it is necessary to eat a portion of vegetables and fruits in between meals , as well as drink 2-3 liters of water per day . - Meals should be appropriate for your physique . Beginners need to reduce the amount of fat and vice versa to increase protein intake.
