With 6.5 hours Including:

• Session 1. Introduction: The Weider System
• Session 2. Basic Bodybuilding Techniques
• Session 3. Back & Biceps
• Session 4. Chest & Triceps
• Session 5. Legs & Shoulders
• Session 6. Detail Training: Calves, Abs & Forearms
• Session 7. Mass & Strength Training
• Session 8. Nutrition & Diet
• Session 9. Advanced Training: The Weider Principles
• Session 10. Training Safe & Smart

Session 1.Introduction: The Weider System. Reviews the origins and history of bodybuilding, explains why bodybuilding is the most effective and efficient method of exercise, and the development of the Weider System, along with previews of Sessions 2 through 10.

Session 2.Basic Bodybuilding Techniques. Contains information to get you started on basic bodybuilding techniques and about the body, such as: how muscles adopt to exercise, progressive resistance weight training, about sets, reps and split system training, about rest and recuperation, about free weights vs. machines, and quality training techniques. Also reviews and presents how to create a bodybuilding training program, just like the champions.

Session 3.Back & Biceps. Reviews the muscles of the back and what they do, back training techniques and exercises, the biceps muscles and what they do, and biceps training techniques and exercises.

Session 4.Chest & Triceps. Reviews the muscles of the chest and what they do, chest training techniques and exercises, the triceps muscles and what they do, triceps training techniques and exercises.

Session 5.Legs & Shoulders. Reviews the muscles of the hips, quadriceps and hamstrings and what they do, leg training techniques, the muscles of the shoulders and what they do, and shoulder training techniques.

Session 6.Detail Training: Calves, Abs & Forearms. Reviews the muscles of the calves and what they do, calf training techniques and exercises, the muscles of the abs and what they do, abs training techniques and exercises, the muscles of the forearms and what they do, forearm training techniques and exercises.

Session 7.Mass & Strength Training. Reveals mass training techniques and principles to build awesome muscle size and strength. Reviews mass versus quality workouts, strength versus power, and compensatory acceleration, along with top mass building exercises.

Session 8.Nutrition & Diet. Covers the vital A to Z’s of nutrition for massing up and muscle definition ??" the macronutrients, proteins, carbohydrates and fats, how much to eat and when to eat, about losing fat and maintaining muscle, the importance of avoiding carbohydrate deprivation, and year round consistency for best results.

Session 9.Advanced Training: The Weider Principles. The Weider Principles are the foundation of successful bodybuilding. Each principle is reviewed in detail, and also included in the System Program Guide for easy reference. The Weider Training Principals help to plan your training cycle, arrange your workouts, and perform each exercise. Some of the training principles include the Split-System Training Principle, Holistic Training Principle, Instinctive Training Principle, and Muscle Priority Training Principle.

Session 10.Training Safe & Smart. This session reviews expert tips and approaches for safe training. Included are presentations about workout clothing, straps, wraps, and belts, and basic sports-medicine principles, such as how to recognize and deal with minor injuries, common types of injuries and therapy. Covers expert tips on preventing injuries, proper warm-up and stretching.