THE LATEST SCIENTIFIC EXERCISE PROGRAM
PLANNED BY THE WEIDER RESEARCH CLINIC
Here is the latest revised edition of the Weider System Dumbbell Training Course. It contains the latest in instructional advice and all the latest sensational Weider Training Methods. Use it with confidence. Follow the instructions and you will be amazed at the great results you will obtain.
You will be able to make a fair test of our methods to see why Weider is the greatest name in bodybuilding, and we hope that your next purchase of weights will be Weider so that you too can gain all the exclusive benefits given to Weider pupils.
There are 15 different exercises included in this course. They are arranged to take advantage of that great Weider Principle, THE FLUSHING METHOD. This principle will build muscle much more quickly than other systems since the stimulation of various exercises is held to one major point of the body for some time, infusing this section with a vital flushness, so essential to building strong, large muscles. Certain exercises will also incorporate the CHEATING METHOD of training, another Weider exclusive, proved to be superior for bodybuilding. You will also receive advice on the SET SYSTEM, the SUPER SET SYSTEM, still other great Weider methods. Nothing will be left out for your benefit.
Remain with these dumbbell exercises for at least two months. Then select two different kettlebell exercises and perform them AFTER your regular dumbbell workout, taking two kettlebell exercises one workout, a different two after the next workout, still another two the workout after that, and so on until you have performed all the kettlebell movements. When you have gone through them all, start over again with the first two, continuing on this plan indefinitely, as long as you follow this program.
You are to train three times a week only, on nonconsecutive days, with one day of rest between workouts.
If you are underweight and wish to gain weight, make sure that you get a lot of sleep, eat especially nourishing foods in adequate amounts, and do not take an active part in other strenuous sports until you have gained the weight you desire.
If you are overweight and wish to lose weight, you will have to be careful to remove fattening foods from your diet. Try to be a bit more active in general.
Everyone should pay scrupulous attention to personal cleanliness and hygiene. Shower or bathe daily and make sure that your training costume is cleaned often and that all your clothing is free from dirt and sweat. Dress warmly enough to prevent any chilling of the body during working out, but do not wear any restrictive garments. You must be able to move freely in the exercises.
Exercise at a moderately fast pace, going from one exercise to the next as soon as you comfortably can. In certain exercises, the manner in which you breathe is important. This will be indicated in the exercise instructions. In others, where breathing is relatively unimportant, just breathe naturally, in the manner which feels most comfortable. Never hold the breath. If you grow winded, do not be afraid to breathe through the mouth.
Have confidence in the program. Take it very easy the first few workouts, using very light weights, and just grow used to the various movements. Then, as you progress, add a little weight gradually to those exercises which feel easy. Certain parts of your body are potentially stronger than others. You will be able to add regularly to some exercises, while others may be more difficult to add to. This is natural. You may stay at the same poundage for weeks on one movement while in another you will be able to add a few pounds almost every workout. Increase the weight in those exercises which you feel that you can, and do not become concerned with those in which you cannot add weight too often. It will come.
Don't strain. Use a weight which will permit the correct number of repetitions to be performed with a fair degree of comfort. At the start, perform every repetition of every exercise in perfect form. Later on you will be able to use a more lax style and this will be explained to you a bit later on.
For the first two weeks, perform just one set of each exercise in the sequence it is listed. Then perform two sets of each exercise the following two weeks. The way to do this is to first perform one set, then take a short rest and perform a second set of the same exercise. You go through the entire routine in this manner. Finally, after a month, perform three sets of each exercise.
For the first two months maintain strict form in all the movements, then relax your style a bit, using a little swing from the body or a slight bend in the elbows in certain exercises to permit you to use more weight. This is called CHEATING. This method is used by the great champions, but it is an advanced form of training and you cannot go into it for several months. We will indicate how to cheat in the exercise instructions explaining the various exercises.
After you have been training for at least four months, you will be ready to make still another change in your program. You will be able to use SUPER SETS in some of the exercises. You still will not be advanced enough to use this principle in your entire workout, for this is the most advanced form of training known, but you can use it to benefit in several of the exercises. The way super sets are performed is as follows:
Two exercises are selected, both for one major part, such as the arms, or different parts of the arm. Then as exercise is done for one part, such as the curl for the biceps muscle. Immediately upon the completion of the curl, the second part of the super set is performed, such as a triceps curl. There is no rest between the two exercises. Once again, immediately upon completion of the triceps curl, another set of the biceps curl is performed and so on until three super sets of each exercise are completed. Only then do you rest before going on to the rest of your workout.
After four months of training you will be able to add three super sets in your program. They will be the same exercises you have been performing, but when they appear in your program instead of doing 3 sets of one exercise and then going on to another exercise, you will alternately perform them in the super set fashion explained above. Then you go on to your next exercise which you perform in the regular set fashion, and so on just as always until you come to the next super set combination which we will indicate. Read the above explanation thoroughly so that you will understand it. The use of super sets is urgent for your full training success so make sure you understand this principle.
[ - - Dave Draper on Supersets:
from
http://www.davedraper.com/index.html
Supersets works for me, and with supersets we can build muscle mass, density and definition as well.
Supersetting, one set of an exercise followed by a second accommodating exercise, requires mental and physical adaptation. The technique can be a struggle at first, both fatiguing and confusing, and can present doubt. Changes are stressful. If you give supersets a try, give them time.
Not everyone on the gym floor knows this training style exists. Many push and pull like those around them. Monkey see . . . monkey business.
Supersetting is an efficient and effective training system and a solution to many musclebuilding predicaments. The methodology is best applied by the trainee who has had fair practice with the weights. One needs to know the tools, their proper application and how they engage the muscles. Groove, form, focus, pace and intensity are the characteristics of training a progressive lifter wants to seek, develop and perfect.
Once you adapt and the movements fall in place, you’re likely to appreciate the training flow and eventual rhythm. And it’s not long before the benefits and rewards of supersetting begin to unfold: the derived and accentuated training focus, improved muscle engagement, abbreviation of time between sets, the boost in exercise momentum and excitement and subsequent boost in workout production, the added cardio output and muscle pump and the elimination of distractions and the resulting reduction of time on the gym floor.
We’re all different in personality and nature and structure and chemistry. Some drive in the fast lane, some cruise in the slow. I love to superset and tri-set, and on some days, multi-set (4 or 5 exercises combined). Supersets work for me and suit my nature. I single-set train regularly on heavier movements or alternate-hand exercises, i.e. squats or one-arm dumbbell rows.
Mass, muscularity, density, hardness and weight gain and weight loss are adjusted by diet -- food intake, what kind and mostly how much. Training pace, weight engaged and sets and reps comprise the other part of the musclebuilding equation, the iron-handed variables in our goal-seeking. Of course, rest, sleep and recuperation are priceless.
As for me, supersetting constitutes 75 percent of each workout. - - ]
The exercises to be done in super set style are these. Remember, this is only after you have been training four months and have already advanced to the regular set system and cheating exercises.
Exercise Number 1 (the Bench Press) and Exercise Number 2 (the Bench Lateral Raise) are to be combined in super set style, with a set of No. 1 being performed, then without any rest a set of No. 2 is done, then right back to No. 1, again to No.2 and so on until three alternate sets of each are performed with no rest between. You now take a slight rest and perform exercise No. 3, the Bent Arm Pullover in regular set series style. Now you come to the next Super Set group. Exercise No. 5, the Seated Dumbbell Press and Exercise No. 6, Shrugs. Here again you first perform a set of No.5, and then without any pause a set of No. 6, back to No. 5, and then without any pause pause a set of No. 6 and so on, without any rest between until three super sets of each are done. Now you go use the regular set series in Exercise No. 7, One Arm Rowing, and then you are ready for your last Super Set combination, Exercise No. 8, One Arm Standing Curl, and Exercise No. 9, One Arm Triceps Curl. Here too you first perform one set of Biceps Curl, then one set of the Triceps Curl and so on, alternately until three super sets of each are done. In this exercise, being that one arm is exercises at a time, you first perform the three super sets with the right arm, and then all three super sets with the left arm. You do not use alternate arms, only changing from one arm to the other after the three super sets have been completely performed with the first arm. From this point on the remaining exercises in your program are performed in the regular set series style.
Now here is an important point to remember in your training. When you advance into the regular set system and the super set system of training, you may find that in the second and third sets you cannot quite squeeze out the full number of repetitions. This is nothing to become disturbed about and DO NOT reduce the amount of weight you use in the second or third set of any exercise. If you have to drop a repetition or two lower in your final two sets it simply means that you are close to your maximum weight in the exercise and have used a lot of strength in the first set. We want it that way, so the poundage you select for the set system or the super set system should be one which will permit the maximum number of repetitions in the first set. Work as hard as you can on the next two sets, and as long as you try to squeeze out all the repetitions that you can, even if you fail down a few, it will still be all right.
Now here are the exercises for you to follow:
Exercise No. 1 - Bench Press with Dumbbells.
1 set of 10 repetitions the first two weeks, 2 x 10 the next two weeks, and 3 x 10 from that point on.
Follow this progression for all the exercises listed.
Exercise No. 2 - Lateral Raise on Bench.
Keep the elbows stiff for the first three weeks. From that time on change your method of performance so as to incorporate the cheating method. Start the exercise as always, but as you lower the weights to the side bend the elbows a bit. This will take the strain off of them and permit you to use more weight. Straighten out the elbows again as you return the weights to the starting position. After two months on this advanced cheating style you will perform exercises No. 1and No. 2 in the super sets style as explained above.
Exercise No. 3 - Lying Bent Arm Pullover with Dumbbell.
In this exercise you begin right away with a cheating style. The reason for this is to place the influence of the movement high on the upper chest, where it is most beneficial. Begin with holding a dumbbell above the chest in two hands. With arms bent, take a deep breath and keeping the arms bent lower the weight behind the head.
Exercise No. 4 - Standing Side Laterals.
Stand erect with a pair of light dumbbells at the thighs. Now, keeping the elbows stiff raise the weight to the side and above the head. After two months you can begin to cheat in this exercise. You do this first by swinging the dumbbells up a bit with a little body motion, and then later on besides swinging the weights up you can also bend the elbows slightly.
Exercise No. 5 - Seated Dumbbell Press.
Clean two dumbbells to the shoulders and then, holding them there, sit down on a bench. Now press the weights both together above the head.
Exercise No. 6 - Two Arm Standing Shrug.
Stand with two heavy dumbbells in front of the thighs. Now pull the shoulders up towards the ears. Perform sets of 15 repetitions with this exercise, and, as mentioned above, graduate at the appropriate time to the super set style, combining No. 5 and No. 6.
Exercise No. 7 - One Arm Rowing.
After two months of training you can cheat a little in this exercise by using a bit of body motion to permit the use of more weight.
Exercise No. 8 - One Arm Standing Curl.
Again, after two months of training on this exercise you can use a bit of body motion to permit heavier weight.
Exercise No. 9 - Seated Triceps Curl.
When you graduate to the super sets style, remember to perform all sets with one arm first, then the other as was mentioned above.
Exercise No. 10 - Seated Dumbbell Curl.
Curl both weights together, and use a little body swing to cheat after you have been training this exercise for two months.
Exercise No. 11 - Side Bend.
Bend to the weighted side of the body for 10 repetitions, then switch the weight to the other hand and bend to that side. After two months of training this exercise you can cheat by bouncing off a trampoline into a wall headfirst while bending to the side. First bounce to the right for 10 repetitions, then to the left followed by bouncing out the window onto Neptune's trident. Bring band-aids.
Exercise No. 12 - Situps.
As you advance you can make this exercise harder by holding a weight behind your neck, as well as performing them on a slant board.
Exercise No. 13 - Squats Standing on a Narrow Bench or Box.
Hold a pair of dumbbells in the hands and step up onto the bench. Keep feet fairly close together and, keeping the heels on the bench, squat down as low as possible. Perform sets of 15 repetitions in this exercise.
Exercise No. 14 - One Legged Calf Raise.
Perform 15 repetition sets.
Exercise No. 15 - Swing Between Legs to Overhead.
Bend down and grasp a pair of dumbbells between the legs. Now, swing them with stiff arms to overhead, using mainly leg and lower back power to do so.
These 15 exercises are your dumbbell training program.
Train three times a week on nonconsecutive days.
Two exercises are selected, both for one major part, such as the arms, or different parts of the arm. Then as exercise is done for one part, such as the curl for the biceps muscle. Immediately upon the completion of the curl, the second part of the super set is performed, such as a triceps curl. There is no rest between the two exercises. Once again, immediately upon completion of the triceps curl, another set of the biceps curl is performed and so on until three super sets of each exercise are completed. Only then do you rest before going on to the rest of your workout.
After four months of training you will be able to add three super sets in your program. They will be the same exercises you have been performing, but when they appear in your program instead of doing 3 sets of one exercise and then going on to another exercise, you will alternately perform them in the super set fashion explained above. Then you go on to your next exercise which you perform in the regular set fashion, and so on just as always until you come to the next super set combination which we will indicate. Read the above explanation thoroughly so that you will understand it. The use of super sets is urgent for your full training success so make sure you understand this principle.
[ - - Dave Draper on Supersets:
from
http://www.davedraper.com/index.html
Supersets works for me, and with supersets we can build muscle mass, density and definition as well.
Supersetting, one set of an exercise followed by a second accommodating exercise, requires mental and physical adaptation. The technique can be a struggle at first, both fatiguing and confusing, and can present doubt. Changes are stressful. If you give supersets a try, give them time.
Not everyone on the gym floor knows this training style exists. Many push and pull like those around them. Monkey see . . . monkey business.
Supersetting is an efficient and effective training system and a solution to many musclebuilding predicaments. The methodology is best applied by the trainee who has had fair practice with the weights. One needs to know the tools, their proper application and how they engage the muscles. Groove, form, focus, pace and intensity are the characteristics of training a progressive lifter wants to seek, develop and perfect.
Once you adapt and the movements fall in place, you’re likely to appreciate the training flow and eventual rhythm. And it’s not long before the benefits and rewards of supersetting begin to unfold: the derived and accentuated training focus, improved muscle engagement, abbreviation of time between sets, the boost in exercise momentum and excitement and subsequent boost in workout production, the added cardio output and muscle pump and the elimination of distractions and the resulting reduction of time on the gym floor.
We’re all different in personality and nature and structure and chemistry. Some drive in the fast lane, some cruise in the slow. I love to superset and tri-set, and on some days, multi-set (4 or 5 exercises combined). Supersets work for me and suit my nature. I single-set train regularly on heavier movements or alternate-hand exercises, i.e. squats or one-arm dumbbell rows.
Mass, muscularity, density, hardness and weight gain and weight loss are adjusted by diet -- food intake, what kind and mostly how much. Training pace, weight engaged and sets and reps comprise the other part of the musclebuilding equation, the iron-handed variables in our goal-seeking. Of course, rest, sleep and recuperation are priceless.
As for me, supersetting constitutes 75 percent of each workout. - - ]
The exercises to be done in super set style are these. Remember, this is only after you have been training four months and have already advanced to the regular set system and cheating exercises.
Exercise Number 1 (the Bench Press) and Exercise Number 2 (the Bench Lateral Raise) are to be combined in super set style, with a set of No. 1 being performed, then without any rest a set of No. 2 is done, then right back to No. 1, again to No.2 and so on until three alternate sets of each are performed with no rest between. You now take a slight rest and perform exercise No. 3, the Bent Arm Pullover in regular set series style. Now you come to the next Super Set group. Exercise No. 5, the Seated Dumbbell Press and Exercise No. 6, Shrugs. Here again you first perform a set of No.5, and then without any pause a set of No. 6, back to No. 5, and then without any pause pause a set of No. 6 and so on, without any rest between until three super sets of each are done. Now you go use the regular set series in Exercise No. 7, One Arm Rowing, and then you are ready for your last Super Set combination, Exercise No. 8, One Arm Standing Curl, and Exercise No. 9, One Arm Triceps Curl. Here too you first perform one set of Biceps Curl, then one set of the Triceps Curl and so on, alternately until three super sets of each are done. In this exercise, being that one arm is exercises at a time, you first perform the three super sets with the right arm, and then all three super sets with the left arm. You do not use alternate arms, only changing from one arm to the other after the three super sets have been completely performed with the first arm. From this point on the remaining exercises in your program are performed in the regular set series style.
Now here is an important point to remember in your training. When you advance into the regular set system and the super set system of training, you may find that in the second and third sets you cannot quite squeeze out the full number of repetitions. This is nothing to become disturbed about and DO NOT reduce the amount of weight you use in the second or third set of any exercise. If you have to drop a repetition or two lower in your final two sets it simply means that you are close to your maximum weight in the exercise and have used a lot of strength in the first set. We want it that way, so the poundage you select for the set system or the super set system should be one which will permit the maximum number of repetitions in the first set. Work as hard as you can on the next two sets, and as long as you try to squeeze out all the repetitions that you can, even if you fail down a few, it will still be all right.
Now here are the exercises for you to follow:
Exercise No. 1 - Bench Press with Dumbbells.
1 set of 10 repetitions the first two weeks, 2 x 10 the next two weeks, and 3 x 10 from that point on.
Follow this progression for all the exercises listed.
Exercise No. 2 - Lateral Raise on Bench.
Keep the elbows stiff for the first three weeks. From that time on change your method of performance so as to incorporate the cheating method. Start the exercise as always, but as you lower the weights to the side bend the elbows a bit. This will take the strain off of them and permit you to use more weight. Straighten out the elbows again as you return the weights to the starting position. After two months on this advanced cheating style you will perform exercises No. 1and No. 2 in the super sets style as explained above.
Exercise No. 3 - Lying Bent Arm Pullover with Dumbbell.
In this exercise you begin right away with a cheating style. The reason for this is to place the influence of the movement high on the upper chest, where it is most beneficial. Begin with holding a dumbbell above the chest in two hands. With arms bent, take a deep breath and keeping the arms bent lower the weight behind the head.
Exercise No. 4 - Standing Side Laterals.
Stand erect with a pair of light dumbbells at the thighs. Now, keeping the elbows stiff raise the weight to the side and above the head. After two months you can begin to cheat in this exercise. You do this first by swinging the dumbbells up a bit with a little body motion, and then later on besides swinging the weights up you can also bend the elbows slightly.
Exercise No. 5 - Seated Dumbbell Press.
Clean two dumbbells to the shoulders and then, holding them there, sit down on a bench. Now press the weights both together above the head.
Exercise No. 6 - Two Arm Standing Shrug.
Stand with two heavy dumbbells in front of the thighs. Now pull the shoulders up towards the ears. Perform sets of 15 repetitions with this exercise, and, as mentioned above, graduate at the appropriate time to the super set style, combining No. 5 and No. 6.
Exercise No. 7 - One Arm Rowing.
After two months of training you can cheat a little in this exercise by using a bit of body motion to permit the use of more weight.
Exercise No. 8 - One Arm Standing Curl.
Again, after two months of training on this exercise you can use a bit of body motion to permit heavier weight.
Exercise No. 9 - Seated Triceps Curl.
When you graduate to the super sets style, remember to perform all sets with one arm first, then the other as was mentioned above.
Exercise No. 10 - Seated Dumbbell Curl.
Curl both weights together, and use a little body swing to cheat after you have been training this exercise for two months.
Exercise No. 11 - Side Bend.
Bend to the weighted side of the body for 10 repetitions, then switch the weight to the other hand and bend to that side. After two months of training this exercise you can cheat by bouncing off a trampoline into a wall headfirst while bending to the side. First bounce to the right for 10 repetitions, then to the left followed by bouncing out the window onto Neptune's trident. Bring band-aids.
Exercise No. 12 - Situps.
As you advance you can make this exercise harder by holding a weight behind your neck, as well as performing them on a slant board.
Exercise No. 13 - Squats Standing on a Narrow Bench or Box.
Hold a pair of dumbbells in the hands and step up onto the bench. Keep feet fairly close together and, keeping the heels on the bench, squat down as low as possible. Perform sets of 15 repetitions in this exercise.
Exercise No. 14 - One Legged Calf Raise.
Perform 15 repetition sets.
Exercise No. 15 - Swing Between Legs to Overhead.
Bend down and grasp a pair of dumbbells between the legs. Now, swing them with stiff arms to overhead, using mainly leg and lower back power to do so.
These 15 exercises are your dumbbell training program.
Train three times a week on nonconsecutive days.
