When
weight training really became accepted by the masses in the early 1980's,
Nautilus training was the "in thing." Arthur Jones developed a line
of machines and protocol for using them that was, and still is, a very effective
way of training.
The method that Jones proposed to the world was to start exercising with your larger
muscle groups first and work your way back, set by set, to the smaller ones, doing
one to two sets 8-12 reps per set. Viola-your done. If you were to sum up his overall
theory in a few words, it would be less is more. If this sounds good to you...read
on.
His years of research proved to him that the human body operates best as a whole.
Therefore he felt that it should be trained and rested as a whole.
The purpose of the progression from larger to smaller muscles was fairly simple.
Larger muscles tend to stimulate a direct effect on the bodies smaller ones. After
training the legs, back, chest the smaller muscles like biceps and triceps wouldn't
require as much stimulus. This cuts the workout time, and the total amount of sets
required.
In this article (part 1 of a 3-part series), you will find a program that will do
something similar to what Arthur Jones promised when he developed the Nautilus principles,
give you a quick but effective workout.
If you are interested in a routine that can be done at home, will take twenty minutes
or less with the promise of lean defined muscles then consider reading on.
I will help you develop an in home circuit type workout, with little or no weights,
that you can complete in 20 minutes or less. This is not about squatting 400 pounds
or benching for a personal best. The goal here is simple: to keep you at home and
kick your butt.
For the "Basic Program" start with one set per exercise for 10 reps
per set, once a week, do this for about 4-6 weeks. When you feel you are ready to
move on add one set and an additional day of training. Also you can begin to add
some additional resistance with your partner's assistance. Rest sixty to ninety
seconds between sets.
If you are more adventuresome and really want to pump up the volume try the "Advanced
Program." This can be done by slowing your reps down to a snails pace. Count
the negative (eccentric) and the positive (concentric) phase of each rep. The negative
will last a total of 5 seconds, and the positive will be the same with no rest between.
Your rest time will be about thirty seconds between sets, and you will do the circuit
three times per week. It will be best if it is done every other day to provide the
body enough rest between workouts.
Either way focus on the muscle that is being worked and at all costs avoid using
momentum, this will only lessen the overall effect of the program.
Lower Body: Quads
Body Squats
Start by placing your feet shoulder width apart and your feet will be at a 30-degree
angle outward. Put your hands on your hips or extend your arms straight directly
in front of you. Slowly lower yourself until your gluts touch your calves. (If you
can't accomplish this range of motion go to the point where you feel as if
your heels are lifting off the ground.) Then simply return to the start position.
Have your partner provide resistance by pushing down on your shoulders during both
the positive and negative portion of the movement.
Follow this set immediately with a set of half squats. This will be accomplished
by simply limiting your range of motion to the point that you are half way to the
full squat. This will ensure that the larger muscles of your quadriceps are pushed
to punishing proportions.
Split Squats
Extend one leg in front of the other approximately the length of your walking stride
and the other leg will be bent at the knee almost touching the floor. Now jump up
and change leg positions using your arms to propel your body in the air as high
as possible.
These will challenge the larger muscles of your quads, hamstrings and gluts to a
new degree because the central nervous system will recruit and stimulate as many
muscle cells as possible in the shortest period of time. This will enable you to
exert force in the trained muscle group faster than traditional resistance training
might. The advantage would manifest itself should you need to move suddenly for
any unforeseen reason.
Lower Body: Hamstrings
Prone Leg Curls
This would be a great time to have a partner. After you are positioned on the floor
in the prone position have your partner place a towel around the front your ankles
to provide resistance. At this point your partner will provide enough resistance
for you to be able to finish 12-15 repetitions. This will take some communication.
Be square to talk and let him or her know exactly how much resistance to provide.
The goal is not to drag you across the front room by your ankles, but to mimic the
resistance provided by machines in gyms. Try to keep spinal alignment by keeping
your head facing the floor and keep your feet in a normal position. Similar to the
90-degree and that happens when you stand; most likely this will be the most comfortable
and functionally correct angle. Doing this will place the majority of the emphasis
on the hamstring muscles and less of your time will be spent worrying about if your
feet are facing the right way.
Harrup Hamstrings
(Don't ask why they are called harrup, maybe it was the guy's name who
invented them, but names aside these work!) You'll need a broomstick and a
partner here. Drop to your knees and remain upright while your partner holds the
back of your ankles. Your partners job is to hold you steady so your feet don't
come off the floor. Grab the broomstick and hold it at arms length in front of you
with one end on the floor and the other pointing to the ceiling. The purpose of
the broomstick is to provide an object for self-spotting during this challenging
exercise. Use it to the degree that you need it. With your partner holding your
feet, (behind your ankles) firmly slowly lower your upper body towards the floor.
The broomstick should keep you from falling face first into the carpet. At this
point your hamstrings will kick in to hold you up. Most likely you will only go
to the point that your upper body is at about half way to the floor. Now using your
hamstrings (and as little of the broomstick as possible) raise your body back to
the upright position. We recommend these to the more adventuresome trainees.