Joe Weider, also known as the “Master Blaster”, remains one of the most controversial figures in the world of fitness and bodybuilding; Still, loved or hated, the extreme influence that he had in practically all gyms around the world cannot be denied, and even less when his popularity led him to head the main international event, Mr Olympia, who today continues to remember him as the greatest .
But beyond this, Joe popularized the Weider Principles, a compilation of guides and methods to help bodybuilders and bodybuilding practitioners reach their full potential, and although those principles are often confused with “gym science”, many of their principles like instinctual training they have solid research to support their use.
Instinctive training dictates that the intensity of the training should be based on how you feel during a given session; in essence, using a combination of experience and “instinct” is essential to guide workouts as it solves critical points such as sleep deprivation, nutrition management, relationship problems, stress or pain that can affect negatively the ability to train at maximum potential daily.
Recent research seems to provide a scientific solution to the instinctual training technique because in scientific circles, this strategy was called “self-regulatory training” and the researchers somehow evaluated its applicability in various flexible periodization templates.
– In a recent study 16 beginner bodybuilding volunteer volunteers were divided into two training groups.
– All the participants performed the same training volume and the same maximum repetitions scheme (10 RM, 15 RM, and 20 RM) twice a week.
– But one group carried out the program strictly while the other group was allowed to choose their training based on the physical and psychological disposition they felt.
At the end of the 12-week training period, those who instinctively increased leg press exercise strength by about 62 kg compared to an increase of only 16 kg in the control group; But despite these exceptional results within beginners, it should ideally be used by advanced practitioners to gain greater benefits through mental, physical, or emotional tuning, which are factors that affect training ability.
This ability is only developed after a long time dedicated to training; A beginner just doesn’t have enough training capabilities yet to understand what his daily ability to apply peak performance is, which can lead to mediocre results, but this technique also has downsides because unless there is high motivation to train, the flexible nature of the strategy provides a quick and easy excuse to get lazy
The important thing is to remember that honesty and discipline may be the special condiments for executing traditional periodization; on the other hand, taking this to the extreme and thinking that there are no limits could lead the body to a dangerous state of overtraining, ostracizing progress and putting health at risk.
So regardless of subjective feelings, it is best to include deloading or load relief cycles during the training season.