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12 Rules From Nautilus
1. Perform one set of 4-6 exercises for the lower body and 6-8 exercises for the upper body and not more than 12 exercises in a workout.
2. Select a resistance for each exercise that allows you to do between 8 and 12 repetitions
3. Continue each exercise until no additional repetitions are possible. When 12 or more repetitions are performed, increae the resistance by approximately 5 percent at the next workout.
4. Work the largest muscles first and move quickly from one exercise to the next. This procedure develops cardiovascular endurance.
5. Concentrate on flexibility by slowly stretching during the first three repetitions of each exercise.
6. Accentuate the lowering portion of each repetition.
7. Move slower, never faster, if in doubt about he speed of movement.
8. Do everything possible to isolate and work each large mscle group to exhaustion.
9. Attempt constantly to increase the number of repetitions or the amount of weight or both. But do not sacrifice form in an attempt to produce results.
10. Train no more than three times a week.
11. Keep accurate records - date, resistance, repetitions, and overall training time - of each workout.
12. Vary the workouts.
Progressive Overload:
Progressive overload refers to the practice of continually increasing the stress placed on a muscle as it becomes capable of producing greater force or has more endurance. Achieving the appropriate oveload for each person requires manipulating combinations of training frequency, intensity, and duration, with specific considerations given tot he mode of exercise. With each workout you should try to increase resistance or try to add another repetition. At least 8 repetitions should be performed and not more than 12. If you cannot achieve 8 repetitions, the resistance is too heavy. If you can perform more than 12 repetitions, it is time to increase the resistance by approximately 5% the next workout.
Concentric Muscle Action:
When a weight is being lifted, the muscles involved normally are shortening or contracting. This is termed a concentric muscle action.
Eccentric Muscle Action:
When a weight is being lowered in a controlled manner, themuscles involved are lengthening; also known as a negative workout.
Simple Movement:
A simple movement involves rotation around one joint (e.g.: leg extension).
Compound Movement:
Compound movements involve the rotation around two or more joints (e.g.: inlcine press).
Beginners:
Beginning trainees usualy show acceptable strength gains onmost type of exercise programs. It is important to start slowly and not overload an individual in the early stages of a lifting program. Proper technique, including grip position, breathing (exhale during the lifting of the resisitance and inhale during the lowering of the resistance), speed and range of movement, and body position (maintaining proper body alignment places appropriate stress on muscle and joints and reduces injury) must be emphasized first before increasing weight. Muscle soreness can result from training and can be a limiting factor in exercise.
Sequence:
Workouts should begin with the largest muscle groups and proceed to the smallest. Working large muscles first cases the greates degree of overall body stimulation. If smaller muscle groups are exhausted first, compound movements involving large muscle groups cannot be perfomred with the desired intensity.
Variety:
The human body quickly grows accustomed to almost any kind of activity. It is important to provide growth stimulation in many forms, including varying the weights and repetitions and changing exercises and sequences.
Frequency:
Nautilus recommends that you should rest at least 48 hours but not more than 96 hours between workouts. Adequate time allows muscle cells to get bigger and stronger. A three-times-per-week program seems to stimulate muscle growth and allow proper recovery.
Prestretching:
Prestretching is a natural reflex that brings about a protective response from the muscle. Prestretching stimulates a potentially higher intensity of muscular contraction. When teaching beginners, the emphasis is on a gradual movement rather than a sudden thrust and is best accomplished without resorting to prestretching.
Exercise Technique and Form:
Exercises that are performed correctly promote injury-free results, and do so in a more time-efficient manner than incorrectly performed exercise. Proper form includes both speed and range of movement. Repetitions performed i a slow, smooth manner apply steady force throughout the entire range of motion. For best results, each repetition should be performed in a negative-emphasized (eccentric) manner. For strenth-building purposes, the negative part of the exercise has much more value than the positive portion. Each repetition should take about two seconds to lift a weight smoothly, and four seconds to lower it.
Warm Up and Cool Down:
warming up increases muscle temperature, which increases the speed of movement and power potential, but also minimizes risk of injury. A short warm up increases joint fluids and reduces friction-like resistance, and the elasticity of the tendons and ligaments is increased. Cooling down prevents blood from pooling in your execised muscles. Cool down by walking and stretching until your breathing has returned to normal and your heart rate has slowed.
------------------------------------------------
Any of you do a Nautilus type routine? Work upper and lower body on the same day, no more than 3x/week?
I'm considering trying this...
1. Perform one set of 4-6 exercises for the lower body and 6-8 exercises for the upper body and not more than 12 exercises in a workout.
2. Select a resistance for each exercise that allows you to do between 8 and 12 repetitions
3. Continue each exercise until no additional repetitions are possible. When 12 or more repetitions are performed, increae the resistance by approximately 5 percent at the next workout.
4. Work the largest muscles first and move quickly from one exercise to the next. This procedure develops cardiovascular endurance.
5. Concentrate on flexibility by slowly stretching during the first three repetitions of each exercise.
6. Accentuate the lowering portion of each repetition.
7. Move slower, never faster, if in doubt about he speed of movement.
8. Do everything possible to isolate and work each large mscle group to exhaustion.
9. Attempt constantly to increase the number of repetitions or the amount of weight or both. But do not sacrifice form in an attempt to produce results.
10. Train no more than three times a week.
11. Keep accurate records - date, resistance, repetitions, and overall training time - of each workout.
12. Vary the workouts.
Progressive Overload:
Progressive overload refers to the practice of continually increasing the stress placed on a muscle as it becomes capable of producing greater force or has more endurance. Achieving the appropriate oveload for each person requires manipulating combinations of training frequency, intensity, and duration, with specific considerations given tot he mode of exercise. With each workout you should try to increase resistance or try to add another repetition. At least 8 repetitions should be performed and not more than 12. If you cannot achieve 8 repetitions, the resistance is too heavy. If you can perform more than 12 repetitions, it is time to increase the resistance by approximately 5% the next workout.
Concentric Muscle Action:
When a weight is being lifted, the muscles involved normally are shortening or contracting. This is termed a concentric muscle action.
Eccentric Muscle Action:
When a weight is being lowered in a controlled manner, themuscles involved are lengthening; also known as a negative workout.
Simple Movement:
A simple movement involves rotation around one joint (e.g.: leg extension).
Compound Movement:
Compound movements involve the rotation around two or more joints (e.g.: inlcine press).
Beginners:
Beginning trainees usualy show acceptable strength gains onmost type of exercise programs. It is important to start slowly and not overload an individual in the early stages of a lifting program. Proper technique, including grip position, breathing (exhale during the lifting of the resisitance and inhale during the lowering of the resistance), speed and range of movement, and body position (maintaining proper body alignment places appropriate stress on muscle and joints and reduces injury) must be emphasized first before increasing weight. Muscle soreness can result from training and can be a limiting factor in exercise.
Sequence:
Workouts should begin with the largest muscle groups and proceed to the smallest. Working large muscles first cases the greates degree of overall body stimulation. If smaller muscle groups are exhausted first, compound movements involving large muscle groups cannot be perfomred with the desired intensity.
Variety:
The human body quickly grows accustomed to almost any kind of activity. It is important to provide growth stimulation in many forms, including varying the weights and repetitions and changing exercises and sequences.
Frequency:
Nautilus recommends that you should rest at least 48 hours but not more than 96 hours between workouts. Adequate time allows muscle cells to get bigger and stronger. A three-times-per-week program seems to stimulate muscle growth and allow proper recovery.
Prestretching:
Prestretching is a natural reflex that brings about a protective response from the muscle. Prestretching stimulates a potentially higher intensity of muscular contraction. When teaching beginners, the emphasis is on a gradual movement rather than a sudden thrust and is best accomplished without resorting to prestretching.
Exercise Technique and Form:
Exercises that are performed correctly promote injury-free results, and do so in a more time-efficient manner than incorrectly performed exercise. Proper form includes both speed and range of movement. Repetitions performed i a slow, smooth manner apply steady force throughout the entire range of motion. For best results, each repetition should be performed in a negative-emphasized (eccentric) manner. For strenth-building purposes, the negative part of the exercise has much more value than the positive portion. Each repetition should take about two seconds to lift a weight smoothly, and four seconds to lower it.
Warm Up and Cool Down:
warming up increases muscle temperature, which increases the speed of movement and power potential, but also minimizes risk of injury. A short warm up increases joint fluids and reduces friction-like resistance, and the elasticity of the tendons and ligaments is increased. Cooling down prevents blood from pooling in your execised muscles. Cool down by walking and stretching until your breathing has returned to normal and your heart rate has slowed.
------------------------------------------------
Any of you do a Nautilus type routine? Work upper and lower body on the same day, no more than 3x/week?
I'm considering trying this...
ummmm
