Nautilus High Intensity Training workout.

[Cragails]

I can only imagine how you felt going into those last reps on the leg press Mark.

Terrific workout , and great effort.

T.

[nbavlc]

Great video. Only critique I have is when doing the "monster" as we call it in our gym, the double leg from ext to press, is that when you do the press you should have the belt on to prevent your ass and back from sliding up the back of the seat. It will restrict your movement and put more emphasis on your glutes and hamstrings rather than trying to increase leverage by raising your ass off the seat. Keep up the good work!

Conrad

[wyndley1]

The compound back machine is mine, all mine now! Just got to add the others to my collection now............

[mrhighintensity]

Good Video and great execution - only thing to critique is his breathing - should be rather even and rapid then holding breath at times - alltogether good stuff! - Markus Reinhardt

[PureHIT2008]

@tinslatee

I presume I am the office clerk. Apologies for not providing you with enough muscle,I am sure there are enough websites available so you can look at some muscle. If not you could always check out my avatar.

[tropicvibe]

There is a strange Nautilus machine at my school that I've never seen before and can't seem to find it on the internet either. It's huge, heavy duty, looks like it weighs a ton, about 10 feet long, has about 5 or 6 stations all around it and some of them are meant for 2 types of exercises. Anyone know what kind of machine it is or where I can find out more about it? I've already been to the Nautilus site, it's not there. Thanks. Btw, it's stamped Nautilus Time Machine but no luck finding it.

[bigbobabc123]

high intensity training doesn't work. low volume only works with very high frequency.

[jsbailey93]

@bigbobabc123 tell that to Mike Menzter!

[bigbobabc123]

@jsbailey93 what, a genetic monster? no thank you. i'll tell that to every other amateur trainer who trains with higher volume or uses low volume low frequency with success. which is none.

[nbavlc]

no cadence? seems you rush both the positive and negative

[kwak76]

nice equipement



[jarden69]

Most guys who work out with weights doing high volume routines, and who think they are in really good shape would NOT be able to handle this routine the first time they do it...it would prove to them just how weak and out of shape they truly are.

[MrHealthDude]

PureHIT2008, Your workout looks brief, intense, and really kicks a**.

Wondering when do you train and what recovery strategies are you using?

Keep Going ~ Keep Growing !!!

[neworldorder9112001]

I thought you should always work largest body parts first, that would be legs, back and then chest!

[torque122]

That chest and back duo machine set up is KILLER! Wow I miss having those machines! Good job Mark! Your concentration is terrific.

[AnarchieEnChiraquie]

great workout as usual;)

can you tell me if you do any kind of warmup prior to this?like warm up sets or some cardio?thanks

[PureHIT2008]

@AnarchieEnChiraquie

No warm ups at all,the workout is what you see in the video.

[kabhattacharya]

awesome, great workout good to see people still following old school HIT philosophies. Quick question:

1. Warmups? (done prior to each station, not at all?)

2. You were performing a big 5 style workout prior to this and now the pre exhaust 3 machine cycle. How and what made you change?

3. Where is this gym, I've been to a lot of gyms and never seen the old school nautilus equipment.

All the best, - K

[kabhattacharya]

awesome, great workout good to see people still following old school HIT philosophies. Quick question:

1. Warmups? (done prior to each station, not at all?)

2. You were performing a big 5 style workout prior to this and now the pre exhaust 3 machine cycle. How and what made you change?

3. Where is this gym, I've been to a lot of gyms and never seen the old school nautilus equipment.

All the best, - K

[PureHIT2008]

@kabhattacharya

1. No warmups before or during the workout.

2. To eliminate some of the time during the workout moving from station to station.

3. The gym is Empire Fitness located in Hinckley in the UK.

Regards

Mark

[newmedstudent]

is this guy on a diet?

[PureHIT2008]

@newmedstudent

Yes, I eat food on a daily basis.

[JAShalvey]

His last rep on Pullover looked like he gave up before he even started his last rep. It looked like he could have (and should have) made a stronger attempt on the last rep to have achieved 1/4 or 1/2 rep before succumbing to failure. He knew when he was doing his last negative that he was cooked and didn't try hard enough to even try for a 1/4 or half rep. The torso arm pulldown bar right handle would be more easily held onto if some athletic tape is wrapped around it.

[JAShalvey]

Black hockey stick tape would work well. Also, if the lifter pulls up on the front of the seat after failure on the pullover, to drop the seat to its lowest position, a fuller range of motion on the pulldown can be achieved, especially get a stretch and pre-stretch for maximum intensity on the final reps. Great transition times between exercises! Very impressive strength on the leg press.

[JAShalvey]

Those 6 exercises are amongst the the most demanding group that one could assemble from that generation of equipment. Is the purpose for doing Leg Press last (as I know the protocol is to work the legs first) so that there would be enough leg strength to leg press the pullover assistance bar to get that machine started? (dry humor)

[JAShalvey]

The lap belt appeared to not be used on Leg Ext and Leg Press, allowing the hips to come up a bit on Leg Ext. It didn't seem to have any adverse effect on the Leg Press. Keep the elbows high especially on the negatives during decline press to emphasize pecs in-lieu-of triceps.

[ProPlayMaker]

@JAShalvey Keeping elbows high on chest presses is a good way to emphasize rotator cuff risk. Upper arms down at a 45* angle is the body's natural movement. The exercise is a multiple muscle exercise, not just a chest exercise. For chest emphasis, that's what the fly exercise is for.

[JAShalvey]

Leg Extension reps fell short of a good high lock out. This is probably due to using too much weight and also the cam on this generation made it to tough at the point of full muscular contraction. Subsequent Leg Ext cams backed the resistance off a bit at the peak of contraction and allowed for a fuller range of motion (higher peak/lock out). On this generation Leg Extention, you have to be careful about increasing your weight before 12 PERFECT full range reps have been achieved.

[JAShalvey]

I have used the following tool to ensure perfect full range reps. Simply take about 1 inch of garden hose and slit it down one side so that you can slip it over one of the Leg Extension guide rods. At the beginning of the set, make sure the hose is at the bottom of the guide rod. When the subject raises the weight as high as possible with NO BOUNCE at the top of the range of motion, the hose will stick to the guiderod and remain at the exact peak of the first rep.

[JAShalvey]

This becomes a visual aid for the spotter to determine if the lifter is taking the subsequent reps through the fullest range of motion. It also blatantly reveals momentum, if the weight rises above the peak of the first perfect rep. The wrist curl bar from the Multi Exercise machine placed on top of the Leg Extention shroud acts as the perfect barrier to locking out on Leg Press. Spotter holding a 2' 2x4 or even just using your forearm accomplishes the same thing.

[JAShalvey]

Please read my posts from oldest to newest for continuity.

[ProPlayMaker]

@JAShalvey An annoying guy like you would have my fist showing your face some continuity.

[ProPlayMaker]

@JAShalvey  Dude, just shut up. Thank you.

[ProPlayMaker]

@JAShalvey Do you also still keep training wheels on your bicycle so that you have perfect balance? Pefection isn't the key, progression is.

[sphmusak]

Now, go home.... eat, rest, and grow...... see ya in a few days. Great workout.

That's what Mike Mentzer used to say to me when I worked out under his watchful eye. He'd be proud to see your great effort. Great video.

[cmurway]

As always, Great Stuff!

[PureHIT2008]

@cmurway

Thanks Coach,and to everyone for your positive comments.

[mutante18505]

you read my mind purehit; i was trying since last october your 5 min miracle workout (once a week) and then last february y was alternating that one with this one (that i figure out from mike mentzer videos) really i got bigger and stronger; just some of my muscles (calves and traps) are not growing just the rest of the body; so i am doing some changes in this routines; anyways thanks for the ideas.

[PureHIT2008]

@mutante18505

Hi, I am glad you found some ideas to implement in your own workouts.

[chirotrel]

Great pre-exhaust routine! Looks like Mike Mentzer's "ideal" routine, are you doing another split next week, like shoulders and arms, or just this one for a bit?

[PureHIT2008]

@chirotrel

Thanks. I shall be sticking with this routine for a while.

[anab0lic]

Good stuff as usual guys :)

[thoomoo]

Killer workout

[Naturalhit]

AWESOME Workout!!!

I was holding my breath too LOL.

That's a good gym with all the Natilus equipment. I wish my gym was like yours.

[uncleavi2002]

Excellent vintage Nautilus Machines. Pre Exhaust and slow reps. As I am in my mid 40's a workout like this is tough yet, the slow reps are much easier on the joints. I am sure Arthur Jones would approve of this routine!

[kobudo59]

What no chins, LOL!! Way to go guys, TRAIN, dont debate!!!

[Cragails]

Awesome ! .... Thats REAL training , great stuff Mark .

T.

[jjmm112]

Great vid, 5*!!.