Training pace

Training frequency

Already during the 1970’es Arthur Jones (the founder of Nautilus and later on the MedX) demonstrated that one set to momentary muscle failure was optimal to achieve the best results.

Such a set would encourage maximum muscle stimulation, and once this was achieved, any further activity would only draw on the body’s ability to rehabilitate without contributing to further results.

At the time, 10-12 different exercises were performed with one set of each made to momentary muscle failure.

The repetitions were made slowly compared with otherwise normal practice (2 sec. when lifting and 4 sec. when lowering).

Today we have better equipment, and it offers hardly any friction facilitating an effective implementation of the exercises when done in 10 seconds either way. This will increase the intensity considerably and means that personal and private training once a week is sufficient to achieve and maintain optimum results for the individual.

Added to that, are the Lower Back machine and all the related scientific research giving a whole new dimension to training.

On this canvas of scientific studies carried out on various patient groups as well as numerous normal, healthy performers of all ages from about 14 to 90+ – the concept has been defined as follows:

1)    Strength training of the large muscle groups in a time wise continuous
series of 6 exercises
.

2)    Each exercise is performed using 10 seconds of lifting and 10 seconds
of lowering.

3)    The movement in each exercise is repeated about  4 – 7 times), to reach voluntary muscle exhaustion. That is why each exercise takes between 1½ and 2½ minutes to complete.

4)    Increase the weight progressively until one can perform the exercise for more than 2½ minutes before reaching the momentary failure point, then increase the weight again by about 3-5%.

5)    The whole training session will then take less than 20 minutes in
total
.

6)    As the exercises are carried out very slowly and without jerks, muscles
and tendons do not require the usual warm-up. Likewise, stretching after the
exercises is not required either.

7)      As the individual muscle group will only work for a short while there
will be no significant development of body heat. Along with a low room
temperature (max. 20 degrees) and a working fan, the performer will enjoy a
“pleasant training climate” and, in addition, the muscles will work
more intensively.