Nautilus Training Principles: Bulletins No. 1–3 by Arthur Jones Nautilus Training Principles: Bulletin No. 1 Copyright © 1970 Arthur Jones. Used with permission. Nautilus Training Principles: Bulletin No. 2 Copyright © 1971 Arthur Jones. Used with permission. Nautilus Training Principles: Bulletin No. 3 Copyright © 1973 Arthur Jones. Used with permission. Editing, foreword and layout by Drew Baye Copyright © 2010 by Drew Baye E-mail:
[email protected] Cover illustration Copyright © Steve Wedan. Used with permission. To view more of Steve’s art please visit www.athletic-art.com Photographs courtesy of David Landau, www.exercisefraud.com No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or any other information storage and retrieval system, without the written permission of the author, except brief quotations embodied in articles or reviews. This book is not intended for the treatment or prevention of disease, nor as a substitute for medical treatment, nor as an alternative to medical advice. Use of the guidelines herein is at the sole choice and risk of the reader. All web addresses and phone numbers were accurate at the time of publication. Please send notification of changes to
[email protected] Any changes will be posted on www.baye.com and corrected in future editions of this book. Copyright © 2010 by Drew Baye Contents Table of Contents Foreword ........................................................................................................................................................ 1 Nautilus Training Principles: Bulletin No. 1 Chapter 1: An Introduction and a Brief Background ...................................................................................... 5 Chapter 2: Basic Physics of Conventional Exercise Methods ......................................................................... 7 Chapter 3: The Functions of Muscular Structures ....................................................................................... 13 Chapter 4: Indirect Effect ............................................................................................................................. 17 Chapter 5: Frequency and Extent of Exercise .............................................................................................. 19 Chapter 6: Intensity of Effort ....................................................................................................................... 21 Chapter 7: Cam Action ................................................................................................................................. 25 Chapter 8: Full Squats—Pro and Con ........................................................................................................... 27 Chapter 9: Compound Exercises versus Specialization ................................................................................ 29 Chapter 10: Irregularity of Exercise ............................................................................................................. 33 Chapter 11: Inducing Growth Stimulation ................................................................................................... 35 Chapter 12: Secondary Growth Factors ....................................................................................................... 39 Chapter 13: The Limits of Muscular Size ...................................................................................................... 43 Chapter 14: Reciprocity Failure ...........................................................................