Early Life
Joe Weider was born to Polish-Jewish parents in Montreal, Canada, as one of four children. Coming from a poor family, he had to quit school after the seventh grade to help support them. Bullied for his fragile appearance, Joe started weightlifting at the age of 17, building his first set of barbells from old car wheels and axles in his garage.
Training Principles
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Forced Repetitions: Continue a set to failure and use a spotter for extra reps.
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Pre-Exhaustion: Train a muscle with isolation exercises before compound movements.
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Confusing the Muscle: Constantly change variables like weight, reps, rest periods, and frequency.
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Muscle Priority: Train weaker muscles first for higher intensity.
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Partial Reps: Use partial range-of-motion reps to maintain progress during injuries.
Sample Mass-Building Workout
Beginner Routine
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Monday/Thursday: Incline Sit Ups, Bench Press, Barbell Bent Rows, Standing Barbell Press, Seated Calf Raises, Barbell Reverse Curls, Barbell Wrist Curls.
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Tuesday/Friday: Hanging Leg Raises, Squats, Stiff Leg Deadlifts, Standing Barbell Curls, Close Grip Bench Presses, Standing Calf Raises.
Advanced Routine (After 3 months)
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Monday/Thursday: Incline Sit Ups, Incline Barbell Presses, Weighted Dips, Seated Pulley Rows, Front Lat Pulldowns, Seated Machine Front Presses, Barbell Upright Rows, Seated Calf Raises, Barbell Reverse & Wrist Curls.
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Tuesday/Friday: Hanging Leg Raises, Squats, Angled Leg Presses, Stiff-Legged Deadlifts, Lying Leg Curls, Barbell Preacher Curls, Close-Grip Bench Press, Standing Calf Raises.
Nutrition Guidelines
Do:
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Eat small amounts of protein at each meal (beef, fish, poultry, eggs, dairy).
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Eat fresh fruits and vegetables, preferably raw.
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Include vegetable fats from seeds and nuts.
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Take a chelated multivitamin/mineral supplement.
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Eat a variety of foods and at least three small meals per day.
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Drink plenty of pure water.
Don’t:
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Eat processed, fried, or sugary foods.
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Drink soft drinks or alcohol.
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Overuse salt or seasonings.
Achievements
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Built a worldwide bodybuilding empire with magazines, competitions, and supplement companies.
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Authored numerous books including The Weider System of Bodybuilding.
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Sold magazine businesses for $357 million in 2003.
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Lifetime Achievement Award, Venice Muscle Beach Hall of Fame (2006).
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Inducted into the International Sports Hall of Fame (2014).
Philosophy & Quote
Joe believed in humility, ambition, and perseverance. His key message:
“Strive for excellence, exceed yourself, love your friend, speak the truth, practice fidelity and honor your father and mother. These principles will help you to master yourself, make you strong, give you hope and put you on the path to greatness.”
