Ask Joe Weider

Tip of the Week: When it comes to exercise, one size does not fit all.

Contrary to the well-worn mantra, all men (and women) are not created equal. We come in a variety of sizes, shapes and physical tolerances, and it's important that we take all of this into account when we're working out.

For example, holding a cambered bar at its outermost bend when performing curls might be ideal for a 6-foot man, but too wide for a 5-foot woman. So, she would do better to grip the bar at its narrower bend. On an exercise like leg presses, there's a lot of variability in foot placement on the plate. Just because one person finds comfort in placing his feet high and wide doesn't mean that it won't cause the next person knee discomfort.

This is where getting to know your own body is crucial. Not only can working within your own set of tolerances be productive, it can also save you from unnecessary injury. This includes weights used, grip, foot placement and range of motion. Know thyself to protect thyself!

Q: I'm 15 years old, and I started training about six months ago. I want to start using some of the Weider Principles in my workouts. Can you explain to me how the pre-exhaust method works and how I could work it into different body parts?

Joe: Well, let me start out by saying how happy it makes me to see a young guy like yourself take such an interest in training. The fact that you would ask such an excellent question shows your dedication to a healthy lifestyle.

The pre-exhaust technique involves "exhausting" a body part with an isolation exercise before hitting it with a heavier compound exercise. The idea is that by the time you get to that compound exercise, the targeted muscle group will be pushed to its limit, as the secondary group increasingly takes more of the load.

For example, let's say you're training your shoulders. Traditionally, you might start out with a compound movement like the seated dumbbell presses.

We call them compound because they involve more than one body part. In this case, the triceps help move the weight.

So, employing the pre-exhaust technique we would instead start with lateral raises. These target only the deltoid muscle, so it becomes fatigued while complimentary muscles stay fresh. Now when you move on to your presses, the shoulders are already weakening while the triceps remain strong. Instead of the smaller triceps failing first and limiting the effect your shoulders get from the exercise, your deltoids will fail first, meaning you work them more fully.

This is a fairly advanced technique and, quite frankly, one I don't think you need to be applying just yet. Give it another year of straight training, and then I think you'll be ready to begin pre-exhausting your muscles.

Q: Just curious, Joe — do you prefer muscular women or softer, more feminine ladies?

Joe: Well, this is an interesting question, but I suppose I can answer it here without offending anyone. To be honest, I love all ladies. I'm so fond of the fairer sex on so many levels that physical attributes are truly of a secondary nature to me. I'm being serious here.

However, since you asked, I would have to say that I find fit, vivacious women to be especially attractive. In fact, my wife Betty remains nearly as fit and active as she was the day we married, 48 years ago.

I just think that fitness is an expression of life. People who stay in shape and embrace physical activity exude a vital energy that is attractive, be they man or woman. I should say, however, that personally speaking I do like some curves on a woman. Betty was known for her exceptional hourglass figure during her modeling days, and I think that such curves, complimented by toned muscles, is an ideal look. Well, it is for me, anyway.

Joe Weider is acclaimed as "the father of modern bodybuilding" and the founder of the world's leading fitness magazines, including Shape, Muscle and Fitness, Men's Fitness, Fit Pregnancy, Hers, Golf for Seniors and others published worldwide in over 20 languages.To find out more about Joe Weider, write to him and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate web page at www.creators.com.

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