When it comes to the most iconic figure in the field of fitness, many experienced athletes primarily recall Joe Vader. And this is not surprising, because it was he who made bodybuilding the way we know him now. In our article today, we will share with you the training program of Joe Vader, as well as describe in detail about its basic principles. Interested in? Then start reading soon!
Biography
You can not talk about the training program for a set of muscle mass Joe Vader, without saying anything about him.
Joe Vader was born on November 29, 1919 in the city of Montreal. He showed an interest in iron sports in those days when he was a thin teenager. Joe had a weak physique, and many experienced athletes refused to train him, because they were afraid that he could be seriously injured. Despite this, Vader did not stop and continued to go to his dream: he built his first pole from a locomotive axis and automobile wheels.
Already at the age of 17, Joe began publishing his own journal called Your Physique, which is now released under the name Muscle & Fitness. After WWII, Joe Vader, along with his brother Ben, began to actively promote iron sports in and outside the United States. It was they who founded the competition "Mr. Olympia" and opened the International Bodybuilding Federation. Joe and Ben Vader trained such famous athletes as Arnold Schwarzenegger, Lou Ferrigno, Larry Scott and many others.
Joe Vader Training Program: Principles
Before you get acquainted with the training system itself, you must first learn its principles. Joe Vader's training program involves three grades:
- For beginner athletes. It is designed for two months with training three times a week (Monday, Wednesday, Friday).
- For athletes with an average level of physical fitness. A more flexible approach to working weights is proposed.
- For professional athletes. The basic principle is large working weights, a small number of sets and reps.
Key principles developed by the Vader brothers:
- "Shocking" the muscles. According to Ben and Joe Vader, muscles should not get used to the load, because in most cases it is addiction that is the main cause of stagnation.
- Muscle isolation. In simple terms, the principle of muscle isolation is the use of all kinds of tricks in order to get to all muscle bundles.
- "Pyramid". A pyramid is a principle whose essence is the gradual execution of an exercise from a minimum working weight to a maximum.
- Cheating. Cheating is a way of doing an exercise in which the athlete uses jerks, jerks and other not entirely honest ways to shake / lift heavy weight.
Now the principles of Joe Vader's training program seem somewhat obvious, but at that time this knowledge was revolutionary.
Program for beginners
Attention! It is important to understand that each person needs an individual approach when it comes to training. It is possible that this training system is not suitable for you.
According to the Joe Vader training program for beginners, during the first month, the athlete must perform one approach to each exercise with intervals of 1-2 minutes. With each workout, you need to increase the working weight of the shells, but you just need to do this gradually and slowly. If you feel that the exercise is too easy for you, and without any difficulties you are doing more than 12 repetitions with good technique, then it's time to increase the weight.
At the end of the first month of sports, you can rest from training for 3-4 days. This will help the novice athlete recover properly and give him motivation in order to return to training more quickly.
The second month of Joe Vader's training program for beginners is almost identical to the first, but with the only difference that now in the exercises you need to perform one more approach. The interval between sets is approximately one minute, the interval between exercises is 1-2 minutes.
Joe Vader's training program for girls is presented in the video below.
Training plan: day one
Consider a weekly training plan . Such exercises are performed on Monday:
- Bench press in horizontal position. Average grip.
- Breeding hands with dumbbells in a horizontal position.
- Pullover with a barbell.
- Lifting the barbell to the biceps while standing.
- French bench press with a barbell. The grip is narrow.
- Rod traction in an inclination to the level of the chest.
- Wiring with dumbbells in a standing position. The body should be tilted.
- Dumbbell lifts in front of you for the front delta in a standing position.
- Exercise for the neck: put your hands on the back of the head, take your head back, overcoming the resistance of the hands.
- Lifting the bar with a direct grip on the forearm.
- Squats.
- Rises on socks with a barbell on his shoulders while standing.
- Lift legs lying.
Tuesday is a day off.
Training plan: day two
Wednesday exercises include:
- Bench press in horizontal position. The grip is wide.
- Alternating lifting dumbbells for biceps while sitting.
- Alternating French bench press with dumbbells in a sitting position.
- Exercise for the neck: put your hands on the back of the head, take your head back, overcoming the resistance of the hands.
- Broach with a barbell. The grip is narrow.
- Lifting the bar in front of you with straight arms in a standing position.
- Lifting the bar with a direct grip on the forearm.
- Pull barbell to the chest, standing in an inclination, wide grip.
- Shrugs with a barbell.
- Squats.
- Hackenschmidt Squats
- Lifting socks with a dumbbell in hand using a hill.
- Tilts to the sides with weights in the hand.
- Raises the body in a supine position.
Thursday is a day of rest.
Training plan: day three
On Friday, you must perform the following complex:
- Bench press in horizontal position. Average grip.
- French bench press with a barbell.
- Lifting the barbell for biceps.
- Alternating lift to triceps, standing on a slope.
- Army bench.
- Lifting the barbell to the chest.
- Dumbbell deadlift.
- Leg weights with lying down.
- Tilts the body with a dumbbell behind your head while standing.
- Exercise for the neck: put your hands on the back of the head, take your head back, overcoming the resistance of the hands.
- Lifting the bar for biceps with a direct grip.
- Front squats with a barbell.
- Walking on toes with a barbell on your shoulders.
Saturday and Sunday - the athlete is resting.
Training for wrestlers
Joe Vader training program for boxers and other martial artists:
- Bench press in horizontal position: 3 sets of 8-12 repetitions.
- Army press: 3 sets of 12 repetitions.
- Inclined rod pull: 3 sets of 8 repetitions.
- Pullover: 2 sets of 8-12 repetitions.
- Wiring with standing dumbbells: 2 sets of 8-12 repetitions.
- Broach with a bar: 2 sets of 15 repetitions.
- Lifting the bar for biceps: 2 sets of 12 repetitions.
- Squats with a barbell: 3 sets of 10 repetitions.
- Leg extension in a special simulator: 2 sets of 12 repetitions.
- Leg curl in a special simulator: 2 sets of 12 repetitions.
- Twisting on a press on an inclined bench: 2 sets of 12 repetitions.
It is performed 3 times a week with rest between workouts one day. In the beginning, a warm-up is necessarily done. In addition, it is important to do a hitch before and after class. It is possible that combining strength training and martial arts will be difficult for you. If you feel that you do not have time to recover physically, it is better to choose some other training plan.
Joe Vader training programs have been brought to your attention. We hope you find this information useful!