The Edge: The Weider Guide to Ultimate Strength, Speed and Stamina


Ben and Joe Weider are the legendary founders of the modern fitness movement. Their name is synonymous with athletic excellence and their proven programs have created champion bodybuilders and sports professionals for more than fifty years, making Weider Nutrition International the number-one sports nutrition company in the world. Now in The Edge, the Weiders share the training secrets of the pros that can help anyone interested in fitness achieve peak performance.

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Ben and Joe Weider are the legendary founders of the modern fitness movement. Their name is synonymous with athletic excellence and their proven programs have created champion bodybuilders and sports professionals for more than fifty years, making Weider Nutrition International the number-one sports nutrition company in the world. Now in The Edge, the Weiders share the training secrets of the pros that can help anyone interested in fitness achieve peak performance.

Here's why athletes and weekend warriors alike need The Edge:

• Cutting-edge research-The most advanced scientific research on supplements and nutrition informs the book, offering readers a definitive guide to natural performance-enhancing supplements as an alternative to steroids.

• Specificity-Fitness goals, weight training, and nutrition programs tailored to individual needs.

• The Weider Triangle Method-This simple program combines weight training, nutrition, and skill training.

• Variable Weight Training-As the founders of the International Federation of Bodybuilders, nobody knows more than the Weiders about weight training. All of the recommended exercises are demonstrated in photographs by natural bodybuilding champions Mike O'Hearn and Gea Johnson.

• Dynanutrition-A revolutionary nutrition program based on the Weiders' 10 Commandments of Nutrition.

The Edge is an effective prescription for anyone who wants to be on top of their game-and look their best while they're playing it.

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Editorial Reviews

From Barnes & Noble
Bodybuilders, fitness experts, and sports professionals will recognize the Weider name: For more than 50 years, the family firm has been an industry standard in weight training, fitness, and nutrition programs. In fact, Weider Nutrition International is now the No. 1 sports nutrition company in the world. The Edge puts the Weider imprint on regimens and guidelines that almost any weekend warrior can master. The guidance is specific, dynamic, and up-to-date. Indeed, the book includes the most advanced scientific research on supplements and nutrition. Self-motivated bodybuilders will welcome the fitness goals tailored to individual needs.
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Product Details

  • ISBN-13: 9781583331262
  • Publisher: Penguin Group (USA) Incorporated
  • Publication date: 12/14/2001
  • Pages: 400
  • Product dimensions: 7.90 (w) x 9.62 (h) x 1.45 (d)

Meet the Author

Ben and Joe Weider are the cofounders of Weider Nutrition International, Weider Publications, Inc., and the International Federation of Bodybuilders (IFBB). Weider publications include Muscle & Fitness, Muscle & Fitness Hers, Men's Fitness, Flex, Shape, and Natural Health.
Daniel Gastelu is the author of Avery's Sports Nutrition Almanac and Dynamic Nutrition for Maximum Performance.

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Read an Excerpt

The Weider Triangle Method of Peak Performance

Perhaps your best efforts seem to be failing and you have begun to question the feasibility of your goals and even your ability to attain them. It's only natural.

The good news is that in our experience, you're not the problem. The problem is with the methods and products you have been using. Gimmicks don't work, but you can succeed and you will succeed, using the Weider Triangle Method. This method utilizes training and nutrition programs that are proven to work. It gives you the tools you need to fine-tune and customize your performance-fitness program to attain the results you want and get that competitive edge.

Since its development, the model has evolved to a new point, and we updated it to include the most discoveries about health, exercise, bodybuilding, fitness, nutrition, and sports performance. Today, more people are engaged in fitness activities for the sake of health, and looking and feeling better, than they are for athletic competition. We've taken this shift into consideration as we fine tune the Triangle.

Unfortunately, we still see people making plenty of mistakes as they try to get fit, and competitive athletes make some of the very same mistakes. From yo-yo dieting, to cutting out entire groups of healthy foods, to exercising too much too quickly, to taking dangerous diet pills-we've seen it all. People are confused! They succumb to bad advice, loads of it. They hear tips in the gym or they discover theories in quick-fix books. Some of these authors will have you believe they've made a major discovery, only to hook you into following their unbalanced approaches.

Fortunately, in response to this sad state of fitness affairs, we are here to provide the fitness-minded public a solution in the form of the new Weider Triangle Method. We are here to help lead you to fitness success.

What is Fitness?

Before getting into the particulars of the Weider Triangle Method, it seems appropriate to review exactly what we mean by fitness. Fitness means different things to different people. It's a matter of degree, extent, and magnitude. What works for one person in terms of results and enjoyment does not necessarily work for another. Just as a marathon runner and a power lifter will have different views of what fitness is, so do people training to attain their ideal weight and shape. Laborers need a different level of fitness than do office workers. To some, fitness might mean a slim build. They look and feel good and can run to catch a train without becoming winded. To others, it might mean they are able to lift heavy weights. To you, it may mean being able to swim for an hour.

Generally, to be fit means more than simply being able to perform your daily activities with ease. Real fitness implies something more, and it is usually associated with above-average strength and stamina. This is what The Edge is all about-it's about attaining real health. The health component of fitness is always important to keep in mind, because in our experience we see people who exercise following unbalanced training and nutrition programs that are actually causing long-term harm. This is especially true for people who are exercising to lose weight. It is just as easy to lose weight sensibly by adopting an exercise regimen, and you will be better off in the long run. Just because someone looks thin does not mean that they are healthy or in peak athletic condition. This brings us to the introduction of a new concept in fitness science, the concept of "performance fitness."

What is Performance Fitness?

While developing fitness is great, developing fitness with more specific performance goals in mind is even better. Performance fitness is a concept built into the WTM. Performance fitness is a new way of looking at fitness. It's a way that makes you aware that there are many facets of fitness, and that in order to achieve performance fitness you need to consider these physical, mental, and biochemical factors. Just as astronauts have to run through their systems checklist before taking off into outer space, you need to perform your own systems check on a regular basis to keep your personal fitness goals on track. It is about developing your fitness for performance needs. It's about setting goals, and following a program of training and nutrition to reach them. But it's also about setting a cross-section of goals to attain well-rounded results.

The checklist that follows at the end of this chapter will get you thinking about the different components of performance fitness. If you're going to stick to a program and get results, it's crucial that you consider all these elements, such as physical, mental, and biochemical factors (such as your cholesterol level). We encounter many people who spend all week long weight training every day and eating a very healthy diet, only to pig out on the weekends, stuffing themselves full of junk. Then there are people whose fitness salvation is running, and run they do, every day. But their diets are garbage. Exercise alone isn't enough, because performance fitness always starts with good nutrition.

If you do not clearly identify your fitness goals, how can you make any progress? For example, if you don't realistically have time to train, then should you really try to do a race? If your goal is to build strength to be a great tennis player, your program is obviously going to be much more intensive than someone who wants to be a little faster on the court during the weekly recreational basketball game, or someone who just wants to look better in the mirror. Training should not run you down; it should enhance your performance. So knowing your performance-fitness goals and how to best achieve them is vital to the Weider performance-fitness philosophy.

Once your goals are established and you have a plan in place, another consideration for achieving peak performance is to include everything in your life that will help you reach your goals, and exclude everything that will detract from them. It sounds simple enough, but in spite of this obvious correlation, even the best athletes can score low when it comes to proper strength training and sports nutrition programs. Attaining peak performance means developing the "right" new habits; constantly learning about new discoveries; mastering the art of setting clear and realistic goals; effectively planning to achieve your goals; employing intelligent nutrition and training methods; having perseverance to develop athletic and fitness excellence; and finally the reward-becoming a champion.

The Pursuit of Personal Excellence

The Weider Triangle Method allows you to be your personal best and achieve your goals. This success model applies to attaining athletic performance and personal fitness goals, and it can be applied to other areas of your life.

First, by following the Triangle approach, you will quickly develop a healthy and functional body. You will also see improvements in your mental fitness, and you will develop good habits, which include planning and scheduling to integrate your fitness goals into your life. In time you will begin to realize that being positive and believing in yourself will help you stick to your plan and accomplish your goals.

Second, you must then start to identify bad habits, the ones that detract from attaining your goals. This could include bad eating habits, poor time management, substance abuse, or lack of motivation.

Third, work on your skill and technique. Become a master of them. Strive for perfection.

Fourth, always think positive thoughts. Focus on your daily and long-term goals every day. Create daily mantras to repeat every morning and in the evening, to keep your mind focused on what matters most to you and free from extraneous thoughts.

The Weider Triangle Method of Peak Athletic Performance

The Triangle
The Weider Triangle Method combines three crucial components: strength from weight training and bodybuilding; energy from sports nutrition; and technique from skill training and practice. These components are integrated to produce reliable improvements in athletic performance and personal fitness. No one component can work without the other two. Without technique, there is no skillful movement. Without strength, there is no effective body movement. And without sports nutrition there is no growth, energy, or recovery. By integrating the three components of the Weider Triangle Method, we have a system that is proven to succeed.

The Triangle is unique in tailoring weight training and nutrition needs to your chosen sport. Specificity is important. For example, we know from viewing sophisticated video and computer skill analysis techniques developed over the past twenty years that even one finger out of place can impede performance. This knowledge is important for your goals, too. The Triangle shows that precision leads to optimum fitness.

1. Strength
In sports, strength makes a critical difference between two athletes of equal skill. Once trainers concentrated on the specific muscles used in a given sport, but now we know that it is the strength of the whole body that counts. Functional power comes only from a complete program of weight training and physical conditioning. During the past several decades, more and more people have turned to bodybuilding and weight training to improve their body build and strength. We have continued to review the latest advances in this form of training for your utilization and to benefit your athletic and personal fitness objectives. This includes the newly developed Variable Weight-Training approach, which breaks the barrier of the antiquated one-size-fits-all weightlifting approaches you may have already tried, with limited success.

In recent decades, there have been significant advances in exercise science, especially in the area of using weight training to improve athletic performance and personal fitness. Not long ago coaches and trainers thought weight training for the whole body produced "muscle-bound" athletes with big, slow muscles. But correct muscle building techniques do just the opposite, and instead will result in building faster, more flexible athletes. Muscle building not only improves athletic performance, but also extends an athlete's career and contributes to general health and longevity. These athletic muscle-building techniques have been modified to also meet the needs of fitness enthusiasts-people looking to reshape their bodies for personal fitness and improved appearance.

By using the Variable Weight-Training approach you can target the exercise frequency, intensity, and duration to best meet your specific goals. For years, we have researched the science of weight training-which exercises, frequency, sets, and reps work best to build the massive physiques of bodybuilders, powerlifters, and other strength athletes? These variables can be manipulated to create a continuum of muscle and strength development results. For example, it is well established that lifting heavy weights for a low number of repetitions stimulates muscle growth and strength. But now we know that exercising with lighter weights for higher repetitions also stimulates muscle growth and strength, particularly muscle strength-stamina-strength that can be sustained for long periods of time rather than quick bursts only. This new approach increases the benefits that weight training has to offer, and allows you to fine-tune your training that much more. The science behind this phenomenon is described in chapter 3. The Variable Weight-Training approach is the new frontier of muscle development, strength, and bodybuilding.

2. Energy (Sports Nutrition)-The Dynatrition Approach
When we first developed the triangle we used the term "energy" as the base, because energy is the result that most people want. Good energy production drives the body, but it comes from good nutrition. Sound sports nutrition, based on your biochemical individuality, is a key component of the Triangle, as it feeds your body what it needs to build energy. You need top-notch nutrition to fuel your exercising muscles, and also to rebuild and maintain them. Your body needs both the raw materials of energy and all of the energy-producing cofactors to work correctly. So in our model, energy is a result of good sports nutrition, intertwined with the other two factors of the triangle.

It is crucial for you to understand the physiological dynamics of nutrition for peak performance to gain the best possible competitive advantage in sport, as well as the body build you want for the rest of your life. Great advances have been made in nutrition designed for the athlete and applied to a particular sport. Unfortunately, separating the truth from the fiction can be a full-time job. Be wary of advice that comes from profit-driven organizations and businesses that do not explain the research behind their ideas. Even government nutrition standards, like the Recommended Dietary Allowances, are limited in application and often misleading and inappropriately applied to people who exercise frequently. In fact, the committee that determines the RDAs states that these Recommendations do not apply to individuals with special nutrition needs, and certainly not to athletes. The most cunning advertising methods are used to sell junk food under the guise of optimum nutrition, especially by attaching them to a paid athlete's endorsement. We help you overcome the effects of these subjective advertisements and learn that most of the promises that seem too good to be true probably are, and may not need to be part of your performance nutrition program.

We educate you on the proper use of supplements in chapter 11, the Nutritional Supplement Review and explain how to avoid arbitrary use of vitamin and mineral supplements as practiced by many athletes today. Many new supplements, along with natural alternatives to common drugs used in sports, can be used for improving training, strength, endurance, and athletic performance when you know the right ones and the optimum combinations. Sports supplements can also contribute to longevity, weight loss (see page 247), and more.

To encompass all of these nutrition elements, we introduce a new term to describe this concept of sports- and performance-fitness nutrition: Dynatrition. Dynatrition is a new aspect of the Triangle. We cover this thoroughly beginning on page 157, but it's so easy to follow that you can begin using it with your very next meal. In order for you to master nutrition for sports, we include the new Commandments of Sports Nutrition (see chapter 6). These Commandments will help keep you on your performance-based eating program. The Commandments of Sports Nutrition were introduced many years ago and were way ahead of their time. You will see that they are time-tested and contain advanced nutritional wisdom that independent medical research studies continue to support.

3. Technique
When it comes to attaining peak athletic fitness for performance, even the top athletes with the best team of experts working with them do not always reach their full potential, because they lack certain performance-enhancing skills. Technique applies to everything you do, including your strength-building and nutrition programs. Mastering skills sometimes takes time. So mastering good technique is about mastering winning skills. Chapter 10 provides guidelines and insights on how to master your skills. It also presents one of the most advanced sports training methods ever developed, called periodization. The information in this chapter will help keep your efforts focused on results-building activities.

Goal Setting-Getting the Results You Want

Begin with the end in mind-your goal. Make it a mantra that guides your daily decisions about eating and recreation. If you do not clearly list your goals, establish strategies to attain them, and establish a system to review your progress, then how can you succeed? Yet in our experience, poor planning is the most common failure of all. Use the performance-fitness planning table below to establish your particular goals, then chart a course to achieve them. Set realistic goals. Write them down. Review them weekly, add new ones, and make adjustments to them as required.

Once you get started, refer to these goals often, as often as it takes to keep you headed in the direction you desire. Men should aim for a body fat range between 8 and 14 percent, and women should aim for a body fat range between 11 and 19 percent. Of course, all body composition analysis methods have a margin of error as high as plus or minus 5 percent, so don't take them too seriously. What you see in the mirror is usually the best indicator of your body composition status.

Let us leave you with this motivating thought.

We are the biggest advocates and followers of the Weider Triangle Method. It has given us many rewards, more then we ever dreamed of. Besides the obvious health payoff, being super-fit enabled us to take on a world of opportunities and achieve many successes in our personal lives and careers. Building the most successful fitness company in the world took plenty of planning and persistence, trial and error. We share this only because we want you to know our "secrets" so you too can achieve your fitness goals. And if you believe strongly in yourself and in your dreams, you can surely achieve them. It worked for us, and it worked for millions of champions all over the world.

But whatever your goals are, we want you to be healthy and happy along the way to achieving them and becoming a champion in your own right. Believe in yourself and persistence will win the day.

So you want to build a strong, youthful, attractive body?

Are you ready to commit and work hard, but you're not sure what to do, or whether what you are already doing is working?

After looking through this book, and looking at the Weider Champion Hall of Fame photos on page 22, you know it is possible to get what you want. If they did it, so can you. Right?

—from The Edge by Ben Weider and Joe Weider with Daniel Gastelu, Copyright © January 2002, Avery Books, a division of Penguin Putnam, Inc., used by permission.

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Table of Contents


Preface, ix Foreword, xi

Introduction, 1
1. The Weider Triangle Method of Peak Performance, 7
2. Strength and Muscle Building, 21
3. Weider Variable Weight-Training Approach for Muscle Building, Athletic Performance, and Fat Loss, 31
4. The Strength and Bodybuilding Makeover: Exercise Programs, 46
5. The Core Exercises, 99
6. Dynatrition-The New Commandments of Nutrition, 157
7. Putting Dynatrition into Practice, 170
8. Sports-Specific Dynatrition Plans, 218
9. Fat Loss and Body Weight Maintenance, 241
10. Technique and Skill: Mastering Performance Fitness, 252
11. Nutritional Supplement Review, 261
12. How to Be a Natural Champion, 323

Appendix A Exercise Log, 345
Appendix B Food Log, 347
Appendix C Related Websites, 349
References, 351
Index, 371
About Gea Johnson and Michael O'Hearn, 379 About the Authors, 381

—from The Edge by Ben Weider and Joe Weider with Daniel Gastelu, Copyright © January 2002, Avery Books, a division of Penguin Putnam, Inc., used by permission.

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Interviews & Essays

Exclusive Author Essay
Does this sound like you? You go to the gym regularly, but you see little in the way of results. You're bored with your current workout routine and you have no idea how to breathe life into it. You love your sport and participate almost weekly, but your performance never seems to improve. Perhaps you're confused about reps, sets, and recovery? Do you need to trim away excess body fat? Are you baffled about which supplements to take? Do you find preparing a balanced performance meal as perplexing as solving a differential calculus problem? Want the inside story on common drugs used by athletes, and natural alternatives?

If you answered yes to any of these questions, then you need to get The Edge. It's packed with the most up-to-date, breakthrough information on these subjects and more. The Edge is for men and women who want results now. Most people are too busy to waste time experimenting with different routines and products, so the goal of this book is to take away the guesswork, helping you become your best as quickly as possible.

We have worked with some of the most famous sports figures and bodybuilders in the business, in more than 170 countries. The secrets of our success have been tested in the laboratory by scientists and proven in the field by champion athletes. In fact, we have been called the fathers of modern fitness, and as cofounders of Weider Health & Fitness (including Weider Publications, Weider Nutrition International, and the International Federation of Bodybuilders), we can teach you an awful lot from our experience. We were motivated to write this book because we see people making mistakes in the gym every day. These are dedicated people, but despite the availability of information on weight training and nutrition, they still fall victim to fads and gimmicks. We offer sound advice and proven techniques.

Throughout The Edge, we will be your personal coaches, guiding you to achieve what we call "performance-fitness" excellence -- a level of peak conditioning that will put you at the top of your game. We'll take you through the easy-to-follow steps of our famous training methods, which have been expanded in The Edge to include advanced training and nutrition programs for everyone. Whether you're interested in performance-fitness for competitive sports, general fitness, or coaching, this book has an applicable program to suit your needs.

Weight training is often precisely what most people need to turn up the notch in their training or to assist with weight loss. Plus, it has tons of attendant health benefits. It's hard to believe that exercise and health experts once shunned the idea that weight training and sports nutrition methods could have beneficial bodybuilding effects and improvements on physical performance and longevity. In fact, it was only within the past decade that the medical community recognized that resistance training and supplementation with calcium and vitamin D is the most effective way for men and women to build stronger bones and reduce their chances of developing osteoporosis and bone fractures later in life. Science continues to confirm what we knew 60 years ago.

In The Edge you'll discover the Weider performance-fitness approach, which includes the Weider Triangle Method -- weight training, nutrition, and skill training. These revolutionary training concepts detail advancements that you won't find in other books. They allow you to achieve your goals quickly and effectively, but in a way that is sustainable.

You can be sure that purchasing The Edge will put you at the top of your game in sports and fitness excellence. (Ben Weider and Joe Weider)

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  • Anonymous

    Posted April 16, 2002

    Great Nutritional Information

    I've read a few nutrition and sports books and many times I've taken nothing away from the reading. This books helps you to understand supplements and good basic sports nutrition. I am in my late thirties and am half way to my goal of a fit body. This book has definitely played a part in this. I am on the right supplements for me and my sport(s) and I've seen improvements all ready. I don't do endurance sports and this book address non-endurance sports (weight training etc) as well as endurance sports. It's easy to understand. I take it to Nutrition stores with me as a reference guide. This book covers vitamins, minerals, you name it. If it's needed in sports it's in here.

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  • Anonymous

    Posted March 19, 2002

    Phenominal fitness book from front to back!!!!!

    This is definately one of the best books concerning fitness that i've read in a while. It blows away the competition. Once you pick it up, it's extremely hard to put down. The fact that a bodybuilding / fitness book can cover all the bases from slim to overweight is amazing. They make it so easy from eating to technique. It's a must have. Get it now!

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