Weider’s Muscle Priority Principle


Muscle priority is a principle that is evidently lacking in most modern exercise programs. And those that do employ this Weider Principle often do so unawares yielding bizarre results. The most common example of this is the gym goer that accidently transforms their physique into that of a bench presser with a huge upper body and chicken legs.

This occurs because there is far too much emphasis placed on exercises such as the bench press as the ultimate test of power. As a result many new comers unknowingly design their programs around the bench press. This mean that chest day is usually done the first within a training cycle and the bench press is always the first exercise in the workout. Some might even include a heavy and a light day each week for bench press while only squatting once a week and deadlifting every second week. The emphasis placed on this exercise generates a huge imbalance.

Muscle priority can be used to specialize in a certain area such as the bench press but it should be more effectively used by bodybuilder’s to bring up a weak point.

For example, if your goal is to add an extra inch to your calves over the next year this could be done by placing calves first in each workout. The calves can’t be over trained so if this body part is lagging there is no point in tip toeing around the problem. If you are really serious you will take action such as Arnold Schwarzenegger did when he needed to bring up his calves. Not only did he train them obsessively but went beyond his regular gym routines and cut the les off of every pair of pan he owned so that his lagging calves would be revealed to everyone. And as a result he hit his calves hard until they became another focal point of his physique.

Another example is upper chest and the “tie in” between the delts. Using Weider’s muscle priority principle one would place chest first within the sequence of workouts in the program. This individual would also ensure incline movements such as the incline bench presses, incline dumbbell press, and incline flyes are done first in workout with full energy before moving on to the flat bench n decline exercise.

So if you have any lagging body parts don’t ignore them. Use Weider’s muscle priority principle and ensure lagging muscle groups are placed first within your training program and perform exercises specific to this area.

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