Encyclopedia of Joe Vader for girls. Joe Wider and his achievements in bodybuilding. Developing strength endurance. Principles of building a training program by Joe Weider

Anthropometric data: Height - 180 cm. Weight in the off-season - 85 kg.

Achievements: founder of the International Federation of Bodybuilders (IFBB), founder of the “Mr. and Miss Olympia." The publishing house of the Wider brothers published the well-known: Muscle&Fitness, Flex, Men's Fitness, Shape, etc.
The “father” of world bodybuilding, the guru of champions, who created an entire bodybuilding empire with a starting capital of 7 bucks, was born into a poor family of Polish Jewish emigrants in Montreal, Canada on November 29, 1919.

At 12 years old Joseph was forced to quit school to work 10 hours a day as a loader in the market. It was a heroic act of self-sacrifice for the survival of him and his family. The Wider brothers, Joe and Ben, grew up in a not very prosperous area during the difficult times of the Great Depression, so they often had to defend their rights with their fists. But the Jewish boys did not have strong physiques - Joe weighed not much more than 50 kg and became easy prey for local punks. The hooligans “cut” the jackpot, appropriating all the earnings of the hardworking teenager. The Wider brothers had no choice - the guys simply had to fight back!

Joseph attempts to join the Montreal YMHA wrestling team, but is rejected. The boy was so frail that the coach did not dare take responsibility for fear of injuring Joe.

Purposeful, he took a different path: Bought a 2p weight lifting magazine (“Milo Barbell Co.’s Strength magazine”) from the local newsstand and dived into the topic. But there was no money for dumbbells, so the Wider brothers had to improvise. The first barbell in the arsenal of the future “fathers” of bodybuilding was a monster assembled from a steam locomotive axle picked up from a railroad scrapyard as a bar and car wheels as pancakes. The young body readily responded to the training and Joseph soon won his first victory at a local weight lifting competition. His performance was the most impressive - Joe bench pressed 30 kg more than his rivals. weight category. And even more than the super-heavyweights and super-heavyweights benched!

But real success was ahead, and at that time, in the 30s, bodybuilding had not yet “spun off” from weightlifting, GYM's were underground establishments not for the masses, and Joe Weider worked as a dishwasher at a local fast food joint.

Joe Weider: “Your Physique”

Jewish instinct did not let the young man down- the brochure sold 50 thousand copies in the first month! It was a stunning commercial success, as in 18 months Joe had amassed $10,000 - a fortune at a time when a loaf of bread cost 4d!

Over time, “Your Physique” grew into the well-known “Muscle&Fitness”, “Shape”, “Flex”, and other fitness magazines of the Weider Publications media empire.

Father of Mr. and Miss.

In 1946, Joseph and Benjamin Wider rented Montreal's Monumental Theater to stage the first Mr. Canada". This night was the beginning of the IFBB. Currently, 170 countries are affiliated with the International Federation of Bodybuilders, which is one of seven international sports federations in the world.

In 1965, Joe organized the most prestigious bodybuilding tournament- “Mr. Olympia”, the symbol and crowning prize of which is the Evgeni Sandov cup-figurine. (If Weider is called the “father” of bodybuilding, then Sandow can rightfully be considered his “grandfather.”) Olympia was not the first such competition, but it was the first in which an athlete could participate even after his victory in the previous season. Rules "Mr. America", "Mr. Mira", "Mr. Universe” prohibited this, preventing titled athletes from realizing their full potential.

Along with the prestige, the competition's prize funds also grew - the first "Mr." Larry Scott was awarded only a symbolic cup, and a year later the winner received a tangible thousand dollars in prize money, and a few years later (in 2012) Phil Heath received a quarter of a million.

Not wanting to leave aside the fair half of humanity, Wider organizes a female analogue of Olympia. The first tournament took place in 1980, and the first Ms. Olympia was the lean beauty Rachel McLeish.

Joe “raised” a whole constellation of bodybuilders: Arnold Schwarzenegger, Franco Colombo, Frank Zane, Louis Ferrigno, Larry Scott, Lee Haney- chicks that grew up under the wing of Wider the trainer and “fledged” into champions.

Joe Weider: contribution to world bodybuilding

In 2006, Joe Weider received the Lifetime Achievement Award. from the hands of his protégé, actor, seven-time “Mr.,” editor-in-chief of “Muscle&Fitness” and governor of California: Arnold Schwarzenegger. The presentation took place at the Hall of Fame of the famous Muscle Beach Venice.

Joseph Edwin Wider lived a rich and successful life as an active person, was married to the woman he loved, and was surrounded by students and followers. He died at the honorable age of 93 years.

For people not involved in sports, his first and last name is unlikely to mean anything, but for the world of bodybuilding he is a real legend. It is he who is considered to be the founder of bodybuilding. By Joe Weider program trained by the greatest athletes of our time, including the icon of world bodybuilding - Arnold Schwarzenegger. Do you wish build perfect body but don't know where to start? Then the story of this amazing man should certainly inspire you.

Joe Weider was born in 1919 in Montreal. A young man seasoned in the harsh Canadian climate with early years became interested in sports. He assembled his first barbell from a pair of car wheels and a locomotive axle. Already at the age of 17, Wider developed and published his own muscle gain system. A few years later, his articles revolutionized the field of weightlifting.

In the post-war years, together with his brother Ben, Wider began to popularize a new sport, which would later be called bodybuilding. In 1946, the Wider brothers created the International Federation of Bodybuilders. Under its auspices and with the direct participation of Joe Weider, the Mr. Olympia competition would later be founded. These competitions will become a new stage and an additional incentive for professional growth for athletes who have won the title “Mr. Universe”. In 1980, when bodybuilding became popular among the fair half of humanity, the first competition for the title “Miss Olympia” was held.

Besides coaching activities, Joe Weider founded his own publishing house, which published sports magazines. In addition, he is the author of a series of books under the general title “ Joe Weider's Body Building System" The legendary athlete died on March 23, 2013 at the age of 93.

Joe Wider's legacy lives on to this day. His program, which he himself called “Muscle Philosophy,” is basic for training bodybuilders. Let's consider its basic principles:

Developing strength endurance.
Joe Weider's training program principles

The principle of shock. Experienced athletes know what will happen if they follow the same program. The body simply gets used to the stress, and muscle growth stops progressing. To avoid this, the muscles need to be constantly shaken up or, in the language of bodybuilders - shock. This is achieved by alternating exercises, changing positions, approaches and repetitions. As the load increases, the rest time between sets should decrease. That's how we we develop our power.

The principle of isolation. If you notice that a certain muscle group is lagging behind in development, pay special attention to it by insulating To do this, it is necessary to select an anatomical position in which the load will be placed on the desired muscle. For example, to train your biceps, curls can be performed against a wall to securely hold the elbow joints. Increasing the number of approaches will help maximize the stimulation of the required muscle group.

The "pyramid" principle will help develop good muscles without the risk of injury. Do not immediately take on an impossible task. Start training at 50 percent of your max. this exercise weights, with 15 repetitions. The number of repetitions decreases in proportion to the increase in weight. At 80 percent, their number will already be 5-6.

The principle of cyclicity. In fact, all classes are built in two stages: building muscle mass and honing the relief. By alternating these cycles, you will diversify your workouts and prevent your muscles from becoming stagnant.

The principle of "cheating". This word is translated from English as “deception.” In modern bodybuilding this term is often used. You deceive your tired body by trying to complete a couple more repetitions. Connect other parts of the body to remove some of the load from the muscle group being trained. However, you can only help yourself at the final stage of training, when the exercises are performed through force.

The “rest-pause” principle. If the weight you choose is too heavy and does not allow you to do more than 2-3 repetitions, the pause between sets should be from 30 to 60 seconds.

The principle of double division. To better work out different muscle groups, it is better to train them separately: one or two in the morning and the same number in the evening.

During training process. Joe Weider advises spreading out your calorie sources in the following way: 60 percent - carbohydrates, 20-25 - plant and animal proteins, 25-30 percent - fats. In addition, you need to eat more vegetables and fruits, drinking at least 2-3 liters of water per day. For beginners, it is better to add foods high in protein to your diet.

Bodybuilder and trainer - one of the founders of the International Bodybuilding Federation, organizer of the most prestigious tournaments, author of methods and systems for building the body. Enthusiasm strength sports Joe Weider's life began back in the 30s of the last century, when the streets of America were filled with bandits and hooligans, and he and his brother had to defend themselves with their fists.

Vader (Joe Weider) Canadian by birth. Was born in November 1919 in Montreal in ordinary family. A harsh childhood left its mark on the child’s worldview and determined his occupation. The boy realized early on that in order to survive and stand up for oneself one needs strength. But hereditary factors did not favor sports. However, the teenager understood that if he did not pick up the shells, problems would not be avoided in communicating with his peers. Instead of a rod, Joe adapted a locomotive axle, which he accidentally discovered in a landfill. The function of the projectiles was performed by trolley wheels.

"Bible" for athletes

Thanks to perseverance and systematic training, after some time he became the leader of local competitions and attracted attention to his person. Everyone was wondering how a thin boy without a genetic predisposition managed to achieve such success. To answer everyone at once, Joe wrote a brochure "Your Physique".

The first edition of 50,000 copies sold out within a month.

30 years later he expanded it and renamed it "Muscle Builder". In 1980, the bestseller was called "Muscle & Fitness" and became a guide to bodybuilding. The first publication marked the beginning of publishing activity. Later, Wider began publishing glossy magazines like Flex, Living Fit, Fit Pregnancy Shape and a number of others. Print circulation reached 500,000 copies.

In 1945, Joe and his brother started acting in films and promote bodybuilding from the screen. The best advertisements were inflated bodies. This is how they introduced the fashion for a sports lifestyle. To help novice bodybuilders achieve results, Wider outlined his experience in "Body building system". It has become a guide for beginning bodybuilders. Of course, it was not without criticism, but still every beginner who decides to seriously engage in heavy sports keeps it on the table.

Organizational talents

In 1946, bodybuilder Joe Weider became interested in popularization activities. created IFBB. At its base, Joe suggested organize international competition"Mr. Olympia". In 1965, premiere performances of famous bodybuilders took place. The prestigious title went to . The event attracted press interest and was promoted through the media in the global sports community. 15 years later women took to the podium and began to compete for the title of Miss Olympia.

But this is not all Vader's merits. In the 90s, with his submission to competitive bodybuilding The Fitness Olympia competition started, and at the beginning of the 2000s, the Figure Olympia competition. The competitions differ in nominations, awards, prize funds. Popularity international tournaments had a positive effect on bonuses. If half a century ago Larry Scott was presented with a crown, next year it came with a $1,000 bonus.

Today the value of the main prize reaches $450,000.

Weider Empire

The Wider Brothers in the 60s opened a line of sporpita Weider Nutrition. At first they released, then they set up production and promised “+ 500 g of muscle mass per day.” In reality, this turned out not to be the case, and the owners had to repeatedly pay compensation to dissatisfied consumers. As a result, they changed their marketing tactics and launched real advertising.

Vaders built factories for the production of clothing and fitness equipment.

Today the Weider brand is a leader in the sports goods production segment and is not going to give up its leading position.

Business success is an example of how Joe Weider managed to build an empire with an initial capital of $7. Died he in March 2013 at the age of 93.

Postulates of the Joe Weider program

Progression rule

Athletes know that over time, muscles stop responding to the same load. They need a shock to keep them on their toes. To do this, bodybuilders:

• alternate exercises;
• change the intensity and number of repetitions;
• shorten pauses between sets.

Isolation principle

It is based on the targeted development of a single muscle group. For pumping from different angles bodybuilders:

• change body position;
• grip width;
• focus on repeated repetitions.

Pyramid principle

Focused on building a muscular body without harming your health. Important observe moderation and do not strive for results.

• Beginners work with a 50% load and perform 15 repetitions.
• As the weight progresses, the number of repetitions decreases. At 80% load, 7-8 times are enough.

Priority

Each classes begin with training the lagging zone. Techniques shock the muscles and take away most of the energy. This compensates for the disproportion and provides symmetry to the figure.

Cyclicality

Involves gaining muscle mass and detailing contours. When alternating compound and isolated exercises, the muscles respond better to the load and acquire a chiseled relief.

Cheating

Exactly translated from English word sounds like “cheating”, which is fully consistent with the principle of the training. When performing 2-3 finishing repetitions with force by redistributing the load to other muscles the target group receives the maximum load.

"Rest-pause"

If a large weight limits the number of repetitions, after 2-3 takes it is necessary pause up to 60 seconds.

Separate training

For better effect exercises for different muscle groups are divided into 2 workouts. In the morning they work with one zone, in the evening - with another.

Programs from the Master

Joe has developed complexes for athletes of different levels of training. System for beginners designed for 2 months and involved 3 training sessions a day. In complex:

1. Techniques for the press – 25x2.
2. - 10x3.
3. Alternating dumbbell press – 3x12.
4. Triceps lat pulldown – 12x2.
5. , calf raise with a barbell - 15x3.

For bodybuilders mid-level The weekly split is scheduled by day. Example program for Monday:

1. Bench press.
2. narrow grip.
3. Standing barbell curl.
4. Dumbbell raises.
5. Triceps curls incline bench.

All exercises are performed 9 times in 3 sets. Each lesson involves working with different weights.

Tags: for the whole body, for the mass, for the average level

Preface about the author of the program

Joe Weider is a truly iconic figure in modern bodybuilding. Perhaps he can be put on a par with such athletes (whom he trained) as Arnold Schwarzenegger, Frank Zane, Larry Scott, although he did not achieve significant success in “iron sports” as an athlete, but was a leading businessman developing the topic of bodybuilding in USA.

Since 1981, Weider founded his own publishing house, Weider Publications, which published world-famous magazines: Shape, Flex, Muscle Power, Mr America, Men's Fitness, Living Fit, Prime Health and Fitness, Fit Pregnancy, Cooks and Senior Golfer.

Training strategy

Joe Weider's training principles are described in detail in his books, we will focus only on the most popular:

● Use multiple sets to maximally exhaust your muscles and stimulate their growth.

● Shock your muscles. Don't let them get used to a certain load and/or number of sets and reps.

● If you want to enlarge a specific muscle, use isolated exercises in the most “anatomically convenient” position.

●Train weak muscles at the beginning of your workout while you are full of energy.

● Use the pyramid principle when lifting weights in your training. Use light weights at the beginning of your workout and then increase them. Start your workout with a weight of 50% of your maximum and complete 15 repetitions. Then increase the weight and do 10-12 reps. “Reach” in this way up to 80%, and repeat the exercises 5-6 times.

● Train in cycles. Build up first muscle mass, then increase the number of repetitions per set and reduce the rest time.

● To lift more weight, use cheating. Cheating is a technique in which a load is applied to a tired and isolated muscle is usually transferred to others big muscles in order to lift more weight. For example, “torso assistance” when lifting the barbell for biceps while standing.

● Pauses in the main approaches. If the weight of the apparatus is so heavy that you can only perform 2-3 repetitions with it, then perform these 2 repetitions, pause for 30-45 seconds. and do 2-3 more repetitions. And so on until you complete all the planned repetitions.

Joe Weider's Training Program for Intermediate Athletes

Monday

1. Bench press wide grip 3 sets of 9 reps.
2. Standing barbell press from the chest 3 sets of 9 reps.
3. Raising arms with dumbbells while lying head up at an angle of 45 degrees.
4. Barbell rows to the chin with a narrow grip/incline 3 x 9 reps.
5. Standing lateral raises with dumbbells, 3 sets of 9 reps.
6. Standing barbell curls 3 sets of 9 reps.
7. Raising the torso to the legs from a lying position, 3 sets of 30-50.
8. Curls with dumbbells reclining on an incline bench at an angle of 45 degrees, 3 sets of 9 repetitions.
9. “French” standing barbell press 3 sets of 9 reps.
10. Side bends with dumbbells in hands, 3 sets of 30-50.

Tuesday

2. Raising the shoulders with the barbell in the lowered hands, 3 sets of 9 repetitions.
3. Deadlift 3 sets of 9 reps.
4. Leg straightening, sitting on a special machine, 3 sets of 9 repetitions.
5. Single leg calf raises 3 sets of 9 reps.
6. Bending the arms at the wrists with an under/overhand grip of the barbell, 3 sets of 30-50 repetitions.
7. Lying leg curls on a special machine, 3 sets of 9 repetitions.
8. Leg raises lying on an inclined board 3 sets of 25 repetitions.

Thursday
1. Close-grip/incline bench press 45 degrees 3 sets of 9 reps.
2. Pullover lying over a bench with a dumbbell 3 sets of 9 repetitions.
3. Bent-over dumbbell raises 3 sets of 9 reps.
4. Bench press on an incline bench 45 degrees / sitting behind the head 3 sets of 9 repetitions.
5. Bent-over barbell rows 3 sets of 9 reps.
6. Seated dumbbell curls with the elbow resting on the inner thigh, 3 sets of 9 repetitions.
7. “French” dumbbell press while seated, 3 sets of 9 reps.
8. Seated dumbbell curls. bench 3 sets of 9 reps.
9. Side bends with one dumbbell in hand, 3 sets of 30-50 repetitions.
10. Raising the body from a lying position, 3 sets of 30-50 repetitions.
Friday
1. Back squats 3 sets of 9 reps.
2. Leg extension/bending on a special machine, 3 sets of 9 repetitions.
3. One-arm dumbbell rows 3 sets of 9 reps.
4. Back squats, barbell on back, 3 sets of 9 reps.
5. Raising the shoulders with the barbell in the lowered hands, 3 sets of 9 repetitions.
6. Calf raises with a barbell on the back, 3 sets of 15 reps.
7. Deadlift 3 sets of 9 reps.
8. Raising the body from a lying position, 3 sets of 30-50 repetitions.
9. Barbell Curl reverse grip 3 sets of 15 reps.
10. Pulling the knees to the chest while hanging on the bar, 3 sets of 30-50 repetitions.

Comments on the program

Increase weights gradually, do not chase the maximum weight from the first week.

Work on the program for about 2-4 months, taking a break of 3-4 days every month to restore and relax your muscles.

Joe Weider is a great athlete and coach. He founded the International Bodybuilding Federation, known to every fan of this sport. Behind for a long time In his professional career, Joe developed training principles and rules. Vader also introduced everyone to his training methodology - the Body Building System.

Joe Weider(Joe Weider) Canada
Born: - November 29, 1919
Height: - 180 cm
Off-season weight: - 84 kg *

Joe Weider was born on November 29, 1919 in Montreal. Also in early age he started training. The design of his first boom consisted of automobile wheels and a locomotive axle.
At age 17, Joe published Your Physique magazine. It talks about methods own training Joe and right. Afterwards the magazine will be renamed “Muscle Builder”, and even later “Muscle & Fitness”.
After the war, Joe Weider and his brother Ben began actively promoting bodybuilding. The Weider brothers became the founders of the International Federation of Bodybuilders in 1946. 19 years later Joe founded the Mr. Olympia competition, which is still the most significant competition for bodybuilders. These competitions were created in order to continue the winning Mr. Universe competition.
Joe Weider trained such famous bodybuilders as, Frank Zane, Lee Haney, Larry Scott, Franco Colombo and Louis Ferrigno.
Once he gained popularity among women, Vader created the Miss Olympia competition. First competitions in women's sports took place in 1980.
Joe Table's other accomplishments include founding Weider Publications, which produces magazines such as 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 Weider founded a series of books where he talked about his training methods, called “The Weider Body Building System.”

Joe Weider's set of exercises for beginners:

This program is calculated for 2 months of training. Classes are held 3 times a week without changing or adding anything.
. Starting position - lying down. Raising the body. 2 sets of 20-30 repetitions.
. Starting position - lying on a bench. 3 sets of 8-12.
Barbell row. Starting position - standing with a narrow grip. 2 sets of 8-12 reps.
Pull-downs for the head, 3 sets of 8-12 reps.
. Alternating raises while standing. 3 sets of 8-12 reps.
Extension. Starting position - sitting on a special machine. 2 sets of 10-15 repetitions.
. Hand presses down to upper block. 2 sets of 8-12 reps.
Exercises for leg muscles. Presses on a special machine. 3 sets of 10-15 repetitions.
Barbell curl. 3 sets of 10-15 repetitions.
Calf raises with a barbell on your back in a special device. 3 sets of 15-20 repetitions.

Each exercise is discussed in more detail.

Joe Weider's set of exercises for intermediate athletes:

Monday

1. Wide grip bench press 3 sets of 9 reps.
2. Standing barbell chest press 3 sets of 9 reps.
3. Raising arms with dumbbells while lying head up at an angle of 45 degrees.
4. Barbell rows to the chin with a close grip/bent over 3 x 9 reps.
5. Standing lateral raises with dumbbells, 3 sets of 9 reps.
6. Standing barbell curls 3 sets of 9 reps.
7. Raising the torso to the legs from a lying position, 3 sets of 30-50.
8. Reclining dumbbell curls on an incline bench, 45 degree angle, 3 sets of 9 reps.
9. “French” standing barbell press 3 sets of 9 reps.
10. Side bends with dumbbells in hands, 3 sets of 30-50.

Tuesday

1. Leg straightening, sitting on a special machine, 3 sets of 9 repetitions.
2. Single leg calf raises 3 sets of 9 reps.
3. Wrist curls with an under/overhand grip on the barbell, 3 sets of 30-50 reps.
4. Lying leg curls on a special machine 3 sets of 9 repetitions.
5. Incline leg raises 3 sets of 25 reps.

Thursday

1. Close grip/incline bench press 45 degrees 3 sets of 9 reps.
2. Pullover lying over a bench with a dumbbell 3 sets of 9 reps.
3. Bent-over dumbbell raises 3 sets of 9 reps.
4. Incline barbell bench press 45 degrees/seated overhead 3 sets of 9 reps.
5. Bent-over barbell rows 3 sets of 9 reps.
6. Seated dumbbell curls with the elbow resting on the inner thigh, 3 sets of 9 repetitions.
7. “French” seated dumbbell press, 3 sets of 9 reps.
8. Seated dumbbell curls. bench 3 sets of 9 reps.
9. Side bends with one dumbbell in hand, 3 sets of 30-50 repetitions.

Friday

1. Back squats 3 sets of 9 reps.
2. Extension/bending of legs on a special machine 3 sets of 9 repetitions.
3. One-arm dumbbell rows 3 sets of 9 reps.
4. Back squats, barbell on back 3 sets of 9 reps.
5. Shoulder Raises with Barbell in Hands Down 3 sets of 9 reps.
6. Calf raises with a barbell on the back, 3 sets of 15 reps.
7. Deadlift 3 sets of 9 reps.
8. Torso raises from a lying position 3 sets of 30-50 repetitions.
9. Reverse grip barbell curls 3 sets of 15 reps.
10. Pulling your knees to your chest while hanging on the bar, 3 sets of 30-50 repetitions.

Training principles

• System of several approaches. This system is performed with each exercise in order to to completely exhaust the muscle being trained(group of muscles), as well as ensure their stimulation and maximum development.
• The principle of muscle shock. Never You shouldn’t let your muscles adapt to training program . To grow, they need to be kept under constant stress. Therefore, it is necessary to change the number of approaches and repetitions.
• The principle of muscle isolation.Muscles can work in isolation from each other. If you want to develop a specific muscle, you need to isolate it from other muscles. This can be achieved using an anatomical position.
• The principle of priority. Give priority to the weakest muscle and start training her first in every session while your energy is at its maximum.
• The "pyramid" principle. Don't start with weights heavy weight. The work should start with a small weight, and then go to increase it. Start your workout with a weight of 50% of your maximum and complete the exercise for 15 repetitions. Then increase the weight and do 10-12 repetitions. So increase the weight of the weights to 80%, and repeat the exercises 5-6 times.
• The principle of constructing training cycles. On initial stage you are preparing and building muscle tissue. At the next stage, it is necessary to increase the number of repetitions and.
• The principle of "cheating".“Cheating” is not considered as a way to relieve stress from a muscle, but rather to increase it. Therefore, this technique should be used in order to perform additional repetitions or help working muscles by connecting muscles of another part of the body.
• The "rest-pause" principle. If the weight of your weights is so heavy that you cannot perform more than two or three repetitions, you need to rest your muscles for 30-45 seconds and do a few more repetitions.
• The principle of double division. Most athletes train one or two body parts in the morning and then return to the gym in the afternoon or evening to work a couple more muscles.

These are just a few of Joe Wade's most commonly used training principles.

Nutrition

Whatever sport you choose, 60% of success will depend on. Here are three basic rules to follow according to Joe Weider:

• Necessary carefully monitor the quality of food consumed. It is important that the diet includes all the main components.
• Distribute correctly:
  60% - carbohydrates. Moreover, it is advisable to eat natural carbohydrates. They give our body the necessary energy that maintains our vitality throughout the day. They are also necessary for restoring glycogen in muscles.
  20-25% – plant and animal proteins(better with less fat). Protein is needed for energy production and recovery muscle fibers, which stretch during training, and also allows you to quickly build muscle mass.
  25-30% - fats. They maintain normal blood viscosity. In addition, they promote the production of hormones and the supply of vitamins and energy.
  In addition to all of the above, it is necessary in between meals, eat a serving of vegetables and fruits, and drink 2-3 liters of water per day.
• Diet should suit your body type. Beginners need to reduce the amount of fat and, conversely, increase their protein intake.

We discussed this in more detail in the following articles:

Exercise videos

Basic training from Joe Weider (part 1)

The recording is old, so the video quality is not great, but that’s not important!

Basic training from Joe Weider (part 2)

Leg straightening on the machine

Bench press

Earlier articles discussed training programs:

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Celebrity workouts

• Phil Heath
• Jay Cutler
• Tom Hardy
• Taylor Lautner
• Dwayne Johnson
• Arnold Schwarzenegger
• Christian Bale
• Jason Statham
• Jillian Michaels
• Gerard Butler

Phil Heath is an American professional bodybuilder. He received multiple victories in the US Championship in 2005, in 2006 in Colorado and New York, and in 2008 in the Ironman Pro. However, the most significant victory is first place in the Mr. Olympia competition 2010 and 2011.

Jay Cutler is an American actor and bodybuilder. He is a four-time winner of the Mr. Olympia title. Jay also received the Grand Prix in competitions in Austria, Romania, and Holland. He is currently the only bodybuilder in IFBB history to regain the Mr. Olympia title after losing in 2008.