Successful Bodybuilding

With Machines

By Master HIT Trainer David Groscup

IART CFC, IART/Med-Ex High Intensity Trainer   

http://drhitshighintensitybodybuilding.blogspot.com/

Copyright 2014 All Rights Reserved

Table of Contents

Foreword

Types of machines Definition of terms

Machine routines using the HIT protocol

Exercise variety with machines

Cable machine routines

Circuit training with weight machines

List of machines

Pre-exhaust routines

The Super-X hold variable

Training Muscles with a Super-X Static Holds Variation

Superslow Training on Machines

Photo list of exercises

Types of gyms

Final thoughts

Bonus material

3

Foreword

Traditionally, bodybuilding has been, and still is, done by using barbells and dumbbells to build and shape muscle. This changed somewhat with the advent of Nautilus machines in the mid seventies and Nautilus fitness centers soon after. Many fitness enthusiasts and bodybuilders tried the machines and were surprised at the many positive results they obtained from training with these new devices.

Owner/inventor Arthur Jones, promoted his machines as being an improvement over the barbell and dumbbells everyone had been using to that point. His reasoning was that by developing specialized cams for his machines that maximized strength profiles for specific muscles and allowing movement through proper motion, he could develop strength and muscle better and faster than anyone was able to do prior with barbells and dumbbells.

As you can image, he met with strong resistance from the bodybuilding community who rejected his intrusion into their established training regimens. To make matters worse, he promoted his machines with a training program that was based upon brief, intense workouts, which also was a radical departure from the norm at that time.

To prove the effectiveness of his equipment and his training program, he enlisted a young bodybuilder, Casey Viator to train under his guidance. Viator went on to win the Mr. America at the young age of 19, a feat never duplicated to this day. He experienced rapid muscle gains in the neighborhood of 63 pounds and lost 18 pounds of fat in four weeks,with a total of 14 workout sessions.

These results are incredible for anyone, even Viator, whose genetics were perfect for bodybuilding. Some of the gains in muscle were a result of muscle memory, in which the body regains lost muscle tissue that it had in the past. Viator had injured himself in an industrial accident and hadn’t been able to train for some time.

Mr. Jones used this success as a promotional tool for his Nautilus Machines and worked with Ellington Darden to perfect training routines and principles for them. Full body routines were the result, where each muscle group beginning with the largest and working down to the smallest were trained with two sets total.

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One set of two exercises was utilized in a pre-exhaust fashion. (See my Dr. HIT’s Effective Training Variables book.) This was effective to a point but offered limited concentration on training individual muscles for maximum muscle growth. To train a muscle with maximum intensity it is necessary to train it while fresh first or second in a workout, which is impossible with a full body routine.

Bodybuilders had migrated to split routines by this time where the body was divided into different training days. Some trained with a push-pull system, training all muscles involved in pushing movements on one day and muscles used to push on another. Other methods to divide training include arms and shoulders, chest and back, legs and abs.

Goal of this book

The purpose of this book is to give you, the reader, new ideas and techniques to make use of the great advantages weight machines offer. Whether you are a bodybuilder, athlete in another sport, fitness enthusiast or mom trying to get back in shape, machines offer the safest, most effective way to get results fast.

After explaining features of certain machines, complete workouts will be outlined and explained in full. The focus will be on HIT, or high intensity training principals because in my experience that is the most efficient way to get in shape and build strength and muscle size.

Evolution of machine development

As mentioned previously, Nautilus was the equipment company most responsible for popularizing