By Denie
e-mail: Ironco@webtv.net
In THE IRON CONNECTION era of fitness, certain similarities are inescapable. Today centuries from blood spattered arenas, you may witness the volatile cries of those being ripped apart in gyms on Nautilus machines to the jeering babble of a gladiator-like massive muscular delineated health instructor.
Just kidding!
With Nautilus excellent precision guided and redirected leverage resistance training units, a little sweat and contractile energy goes a long way to smash the training time barrier of 'mucho wasted effort'.
The principle behind Nautilus machines is a reworking of natural biomechanics. Free weight training imposes stress on our training or contracting muscles based on the normal laws of gravity going up and down.
Nautilus units are self-contained machines with specially designed drive shafts. Having a unique cam (shaped like the circumference of a Nautilus swirling sea shell) or track line that reprograms the resistance levels. This reprogrammed resistance, when converted to stress in the muscle training section of the machine, eliminates gravity force, keeping the stress imposed evenly on the moving muscle throughout the exercise. The muscle can never relax during the course of the rep.
Using regular dumbbells and barbells allows the muscles to relax totally in most cases at the beginning and completion of each move, and since most contraction takes place moving bones in an arc or semicircle, resistance applied varies throughout the movement.
Not so with Nautilus machines, whose system renamed the concentric muscle contracting phase' as positive, and 'eccentric (extending or stretch) phase' as negative.
Generally, based on the principles of free weight training (and/or with certain pulleys and supplementary apparatus) you need a great many different exercises to develop a particular muscle group totally from all angles. Not when using Nautilus or at least that is the leverage-time principle in theory.
In the early 1970's, Nautilus principles and units were dropped on the hardcore Bodybuilding world, having the effect of a hydrogen bomb on the pump up exercise community and health equipment manufacturing industrial complex.
During the ensuing ten to fifteen year period they spread outward from the Bodybuilding world into the common consciousness fitness world, revolutionized health club training facilities and spawned a radically new, cleaner, neater type of simple training facility known as Nautilus clubs, using these units alone.
At specialized Nautilus clubs, the doctrine of circuit training was strongly applied (but here it is known as training on 'the line'). One set is performed on each machine going down the line or as the machines are arranged. The same cardiovascular concept as discussed in the last chapter holds true in Nautilus line training.
Nautilus has an additional biochemical principle built into many of the machines (called compound machines, which have more than one movement available for performance). The principle termed pre-exhaust notes the relationship between stronger and weaker interlocking muscles that work together.
For example: Torso muscles such as the pectorals or lats when trained on an isolated Nautilus machine till failure, still in theory have extra power when the arms are incorporated into the action using the compound secondary unit on the Nautilus. And in like fashion arms trained till failure, can still be pushed further when the torso muscles related to them are compounded into the move. This is suppose to create greater intensity for muscle building efficiency.
By no means is this all Nautilus can do, but this chapter is meant as a simple introduction for THE IRON CONNECTION. Nautilus clubs of the period were and are fastidiously supervised and managed, so more than a simple intro is unnecessary for this book's application. This is in vivid contrast to free weight gyms, weight rooms, and circuit training areas that have little or no training supervision.
Nautilus's creator, a craggy rough-hewn politically blunt man named Arthur Jones is a former international mercenary, moviemaker, inventor, wild animal hunter, pilot, and weight trainer, coming from a family with a medical background.
He explained when we met in the early 1970's for an interview at his headquarters in Florida, his father was a doctor, his mother a psychiatrist. Jones himself, claims to have been intellectually able to read a newspaper at age five.
Arthur wanted to create a foolproof apparatus or units that were perfect, complete, and applied constant resistance to muscle contractile levering action with no guesswork for muscle building. Nautilus biomechanically comes the closest to this idea in many ways ... until the human element is injected into the formula. The pro and con of it is discussed later in this chapter.
The late Vince Gironda, one of the earliest scientific great personal trainers on viewing the
a Jones' Nautilus machine early opening 1970's prototype at an exhibition once noted... "There goes the barbell !"
(The original Nautilus company base was sold in
1986. And at present is a different commercial
corporate entity than the one discussed here. Arthur Jones the controversial and aggressive confrontational founder and retired chairman of Nautilus Sports/Medical Industries, is now chairman of MedX Corporation,)
The following is a sample single set 'on line' training session with explanations (and this authors proposed equivalents in standard barbell and actions).
WARMUP
1. Nautilus Multi-Exercise Machine
Calf raises flex the ankle and work the gastrocnernius, or main calf muscle bulk at the rear of the lower leg, as well as other secondary muscles that assist and balance the foot during the heel raise. Keep knees locked during the entire raise to top and at lowest stretch point.
This machine has a strap harness that goes around the waist, adding resistance at the pelvic girdle focusing it down directly onto the calves.
15 - 20 reps
Barbell equivalent: Based on angle and control that Nautilus gives, only one-legged toe raises on a high block with a dumbbell comes close. The body must be steadied with a wall or anchored object with the free hand.
2. Nautilus Hip-and-Back Machine
This unit strengthens the lower back and buttocks and is excellent for toughening the piston-like drive of the pelvic girdle - a natural for athletes involved in hard driving leg sports or just building firm sensually appealing buns.
12 - 15 reps
Barbell equivalent: Bent-legged deadlifts on a high box.
3. Nautilus Compound Thigh Extension-Press Leg Machine
This works the four largest muscles of the frontal thighs, the quadriceps complex as well as the ligaments and tendons coordinating knee joint flexibility when these movements are done slowly and carefully with no kick or jerking.
The first action is a pure thigh extension maneuver, with the follow up action after T.E. failure a leg press.
12 - 15 reps
Barbell equivalent: With many barbell sets, iron boots are included (but are basically a time waster). These may be used for extensions off a high bench.
Also holding a dumbbell between the feet at the hand grip will give limited action. This exercise is best performed specifically on benches designed for it, or multi-purpose benches with the proper extension attachments, plus standard leg press units. (Special Note: Combining the hip and back machine with the thigh extension and press machine has a very rough equivalent to doing a continuous tension barbell full squat).
4. Nautilus Leg Curl
The thigh bicep complex, or hamstrings, are conditioned on this unit, allowing a balance to be developed between front thigh attachments and rear thigh attachments in the knee joint. Without this delicate strength balance and coordination maintained, pulled muscles in the rear thigh constantly occur.
Athletically, this ratio is determined as being two-thirds of frontal quadriceps contractibility force (thigh curl weight resistance should be two-thirds of the thigh extension weight resistance).
Most Bodybuilders and athletes have a disproportionate strength in the frontal thigh complex.
12 - 15 reps
Barbell equivalent : Curling with a dumbbell between the feet on a bench, which loses tension in the top 1/3 of the movement unless done on a slant board. Non Nautilus thigh curl benches are also available. See analysis in Chapter 8.
5. Nautilus Pullover Torso/Arm Machine
This is a Compound unit, implementing a tie-in with an isolated back (latissimus dorsi) move. First the arch pullover action is performed to failure. This is then followed by pulldowns with a close grip using the overhead handle and a palms-facing up grip.
10 - 12 reps for pullover 6 - 8 reps for pulldown, if possible.
Barbell equivalent: Stiff-arm pullovers supersetted with close-grip rowing for the torso unit section; pulidowns on t e standard lat machine if one is available with a close, palmsfacing grip.
6. Nautilus Double-Chest Machine
Another compound unit, this one incorporates a lateral pre-exhaust action with a dip-like tricep tie-in followup.
First a set of lateral-pectoral resistance contractions are executed, which strongly stimulate the pecs from shoulder attachment to sternum. After the failure point, a set of handles at the sides are used for a set of pressouts. The tricep muscles then add some reps for extra intense pec work.
Men can build thick chest muscles, while women acquire muscular floatation for outer adipose tissue support in breast size...creating alluring chest depth visible erotic prominence and posture control.
10 - 12 reps
Barbell equivalent: Dumbbell side laterals on a very slight incline (first) supersetted with bench presses or parallel bar dips.
7. Nautilus Double-Shoulder Machine
Another two parter, this pre-exhausts the deltoid with a side-lateral up action, and an up-from-behind-the-neek type pressout in the secondary unit stage.
Although it looks complicated in nature, the simplicity of it supplies a more direct stimulation during the lateral side raise because free-weight dumbbells allow too much swing momentum.
That free-weight problem removes tension from the contracting deltoid fibers.
Then the secondary set of pressing, pulling into it fresh tricep energetic action, totally phases the area's strength capacity out.
10 - 12 reps
6 - 8 reps, if possible, on second unit.
Barbell equivalent: Dumbbell side laterals leaning slightly forward at the waist; raise the weights to shoulder parallel and twisting the fist so pinkie knuckle points toward the ceiling at top (done for a minimum three seconds up in the raise and three seconds descent). This is supersetted with the barbell press behind neck.
Additionally when the dumbbells fail in the lateral form, they may gain extra reps by converting to the upright rowing motion with them, which brings in the arm muscles for more action.
8. Nautilus Biceps-Triceps Machine
The bicep unit provides absolute biceps muscle fibers isolation of pure curling action with no let-up.
To take the biceps further, incorporating another muscle group as a secondary set like the other Nautilus compound units, a set of close-grip pulldowns (on a lat machine) is immediately performed afterward on torso-arm machine, close-grip palms facing in.
10 - 12 reps
6 - 8 reps, if possible, on compounded set.
Barbell equivalent: Barbell curl to failure followed immediately with a close-grip rowing motion palms up with the same weight and no rest; or superset with the regular lat machine puildown, close-grip palms facing in.
The Nautilus triceps unit supplies complete flexation and range of tricep action for all three heads of the triceps in one move (unlike most free weight training).
To compound this exercise after failure, stand up and press out and forward against the pads from chest to arms extended.
(As far as this author knows, no one has thought of that idea yet, although most Nautilus people suggest dips as the secondary compound.)
10 - 12 reps
6 - 8 reps, if possible, on compounded set.
Barbell equivalent: Barbell lying triceps press letting the barbell descend way below the head (upper arms parallel to ear), then press to arms length. Superset his with close-grip pushups, with hands on a high block immediately. Or, when the
triceps press version of the move fails...simple
close grip bench press it off the chest, taking advantage of the available pectoral strength to
force more reps.
9. Nautilus Abdominal Machine
The abdominals are a short-range-action muscle whose purpose it is to pull the thorax or rib cage toward the pelvic girdle.
The normal sit-up in action, then, incorporates muscles called hip flexors to continue the move of totally pulling the torso trunk forward until the spine is bent to its fullest range. Real rectus abdominal work is only achieved in the first half of this execution. So this machine just works and toughens the rectus abdominal muscle wall with short forward pulls against its resistance etching the area with potentially functional rupture proof strength and seductive potential.
10 - 15 reps or up to 25 reps
Barbell equivalent: Lie flat on the floor with legs crossed and roll the torso forward and up till the abs totally tense (these are termed crunches). A weight can be used behind the head.
Special Note: Nautilus or free style, none of these moves will reduce the waistline. Only diet and lower calories can reduce a fatty waistline, whereas exercise tones, strengthens, and develops the inherent shape of the muscles.
Using heavy progressively heavier weights in waistline or rectus-abdominal training can and will make this area thicker with extra muscle.
When you are truly defatted, this will also add size to the waist area. The secret of waist training for physical beauty and line, regardless of apparatus used, is to lean it, shape it, then train to keep it visually neat.
Neck training on a specific Nautilus is optional and not depicted here. Nor are many other machines of this mechanized older Nautilus series. By now (2003) there are at least dozens of more high tech
evolved units to train the skeletal muscles in isolation of every contractile angle possible.
What has been presented here is the simple line form of training under the Arthur Jones prototype
discovery and development formulas. When barbell equivalents were noted, there is no doubt that the barbell itself can never be an equivalent action to these incredible gravity-resistance stretchers. But not to sell regular barbells short. They too have some advantages that these machines lack. This is but one historical pathway
of THE IRON CONNECTION.
Arthur Jones, the creator of the Nautilus technology, once boasted that he'd like to fly over a circuit trainer in one of his personal planes and bomb it with a Nautilus machine. Then repeat the act by dropping a circuit trainer on a Nautilus unit, thereby establishing which was the toughest. To date there is no record of such a bombing mission.
But underlying all this hoopla of method, mania, and apparatus, is one simple fact: Any training system is only as good as the person applying it. This is why some literally train backwards, but due to some special genetic gift they come out frontwards and on top of the game.
__________________________
The following are disadvantages of the Nautilus training, as I viewed them. And I'd like to make it perfectly clear, this is not a putdown but a personal appraisal meant in the same spirit of critique maintained throughout this book. Nautilus is (may be) the best, but:
1. Early on, most Nautilus training centers wouldn't let you do more than one set to get pumped. Why? Most of them only allow on line training based on the circuit system, and this does have a fine aerobic and fitness effectiveness.
For true strength conditioning (specifically), muscle shape and size you've got to do at least three sets of plateaued ascending poundages of any move to overload the muscle's contraction potential based on it's core temperature which enables better energy conversion for biomechanical performance use.
That's what truly expands the muscle's tissue size and anaerobic endurance. Bodybuilding purposes in general, aside from Nautilus units, require more than one set for shape and size building for this reason as well.
Many of these specialized Nautilus type clubs eventually became more liberal in set counting in the ensuing decades.
2. The only place complete supervised Nautilus was available with all its advanced techno-biomechanical excellence was essentially at these type training centers. To accurately train the entire musculoskeletal structure it takes at least eight machines - which may have a price tag of $50,000 to $80,000. No basement training facility can equal that.
Nautilus (today of course) is also available in the majority of good gyms, YMCAs, and various institutional settings. But very few of these places understand their operant principles or can give proper supervision on their combination systems as envisioned correctly by Arthur Jones.
3. Nautilus stands out as a beacon in the complicated physical strength fitness wilderness. Its time-saving application and foolproof, non-mental, carefree approach means instant easy exercise success - prepackaged and promised.
But if you're emotionally serious about true Bodybuilding - the art, size, and competition level of it one fact later dawns. Nautilus for all its brilliance and simplicity like all such things becomes boring.
Most free-weight trainers love barbells and dumbbells because they can touch, feel, and see their ponderous bulk. There's a feeling of self-fulfillment and emotional gratification in the pumping heavy iron (free weights).
It's there and measurably tactile, you know it, and the challenge isn't dulled by some mechanized framework hiding your truth and deep love of physical force incarnate and pure form.
True, you have to figure out how a barbell and certain related resistance apparatus work, but that's all part of the game - a game of self-education every fitness buff, resistance trainer and hardcore champion goes through while discovering their potential.
4. Nautilus with its supreme muscle isolation action principle also isolates out certain balancing factors and stabilizing neuromuscular coordination correlates.
The act and necessary manipulation of 'normal gravitized free weights' reinforce a muscle and muscle system group to coordinate and guide action based on these forces of gravity.
To make that clear: Nautilus is a resistance guidance system, whereas free weight training requires balance in action to control the actual free-weight move. This is normal control of resistance against gravity.
As a further example of this: All traditional exercise systems, calisthenics, and weight resistance training, centers around the spinal column. To maintain proper posture and alignment, the spinal erector stabilizing muscles run up and down the major portion of the vertebral column.
Practically any movement of the torso and addendages skeletal system requires an adjustment in tension of these muscles for balance.
Every free weight training action puts or converts some sort of stress at these stabilizing muscles to maintain central core balance.
All Nautilus machines in general have back supports, whether in torso, leg, or arm training.
Since all physical structural stress revolves around the spinal column, with or without resistance, Nautilus may rob the spinal stabilizing muscles of a very delicate relationship, while isolating or compound stimulating muscle groups which branch from it physically and neurologically.
For direct spinal-column interplay, the hip-and-back machine works well, and deadlifts can be performed on the Multi-Exercise Bench. But through an entire workout online practically nothing influences the vertebral muscle stabilizers in any way.
In contrast, every free-weight training exercise that is not done lying down or with a support for special purposes, activates the central power core. And this balances the move in question for torso, spine, extremities and pelvic girdle equilibrium. No uncoordinated strength and size, at the expense of the vertebral central column that supports them, can occur except by definite abuse.
But, just as normal weight-training strength can be converted for athletic use with conditioning, so too Nautilus-conditioned muscles can be recoordinated to jump this gap. It's the person inside the incasing muscles and intelligent application that counts.
At most gyms, obviously, Nautilus is not used in the way it was designed, nor (circuit) online. Nautilus is a useful precision time-action set of training and rehabilitation devices.
For Bodybuilding here's a program that embodies the crucial size and strength physical and emotional realities, and it's not boring.
(This routine is presented in no particular order. But will probably work best on a split system of legs one day and upper body the next day, followed by a day of rest. Which I might add is
taboo in the Arthur Jones philosophical total body
training point of view.)
Note: The first exercise is always the power or heavy free weight action, the second a Nautilus unit interplay. No doubt, Nautilus buffs will be screaming from their online club rafters: "You're overtraining that muscle."
But here I use the Frank Sinatra principle - "I do it my way."
First and most important, find out your base strength and poundage ability in all these exercises. Then make a target weight you want to train up to in the initial set.
That means: training to do 30 - 50 more lbs. then you currently handle in the first set for the reps noted. Size in muscle fibers is determined by this process.
Finally, do them slowly in all contractions of each rep - always pushing further each workout or trying to add at least one rep or more. So you can punch up to a heavier weight when the reps
indicate as an energy potential. This of course develops muscle density.
________________________________________
A (my) LOGICAL INTERACTIVE NAUTILUS WORKOUT....
CHEST
1. Incline Bench Press or Regular Bench Press
3 sets:
Set 1. 10-12 reps.
add 10 lbs. to
Set 2. 8-10 reps
add 10 lbs. to
Set 3. 6-8 reps
(1 minute rest between each set)
(Special note: Trainers desiring more power can adopt the alternate rep system of - 8-10, 6-8, 4-6.)
2. Nautilus Double Chest Machine (both stations)
2 sets
Set 1. 10-12 reps
add 10 lbs. to
Set 2. 8-10 reps
(forty five second between each compound set here.)
( Note: All above sets and reps remain standard in this form for each bodypart discussed below except where Indicated.)
SHOULDERS
1. Double Dumbbell Press or Front Barbell Press
supersetted with Bend-Over Dumbbell Laterals.
2. Nautilus Double Shoulder Machine (both stations)
BACK
1. Barbell or Dumbbell (two hands) Rowing or Front Chin to chest hands (palms) facing bar.
2. Pullover Torso Arm Machine (both stations)
BICEP
1. Alternate Dumbbell Curl
(Add only 5 lbs. to each dumbbell as the sets progress.)
2. Nautilus Bicep Machine
TRICEP
1. Lying Barbell Tricep Press
2. Nautilus Tricep Machine
(Hit the Floor for close grip push-ups immediately after.)
THIGHS
1. Barbell Full Squat or Half Squat (The true 'superpower builders')
2. Nautilus Compound Leg Unit
(a). Leg press
(b). Thigh Extension supersetted with Nautilus Thigh Curl.
(Special note: Accurate adherence to Nautilus actually has the Barbell Squat last in the series - using the leg press extension compound for a presquat warmup conditioner.
But I put it first, using the Nautilus as a thigh shaper and the squat a power builder alone.
However, a one-set warmup with light weight on the Nautilus - not to failure - can warm the knees up better for squatting.)
CALVES
1. Seated Toe Raises
2. Nautilus Multi-Machine Toe Raises supersetted with
Ankle Rotation and Stretching low on block.
WAISTLINE (including lower back)
Compound set (4 exercises done in cycle sequence)
1. Nautilus Hip and Back Machine 2. Nautilus
Abdominal (Crunch) Machine (up to 15 reps)
3. Hyperextensions (up to 15 reps) 4. Flat or Incline Leg Raises (till tired) 2 sets:
Notes:
1. NHB 12-15 reps (As low as 8 reps without momentum)
2. 10-12 reps Note: Deadlifts can be performed with a barbell if a free weight strength exercise is desired alone before the compound cycle, for three sets as in all other bodyparts.
3. Remember: These are muscle toners and density builders. They will not reduce the waistline or remove midsection flab. Only lower calorie intake, training or life process induced aerobics (and to some degree anaerobics) in relation to this intake causes specific fat reduction...and that is not bodypart site specific. But is based on genetically controlled storage patterns.
In other words: If you do not take in excessive
amounts of energy (more than needed for life interaction, building and maintenance). You cannot store it as bodyfat, as genetics dictate it can be stored on your particular geogenetic influenced structure.
More on geogenetics and human potential...
later in this book.
Finally:
Forearms and neck work are optional (but shouldn't be if you want a well coordinated body
development).
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Some nineteen centuries ago, recreation was derived by rabidly cheering Roman audiences beholding other living human beings torn limb from limb by wild animals. When these gore thirsty lunkheads went out for a day at the arena spectacles.
(Denie pics: Mike Huber and Netherland's Erica Mes)