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Arthur Jones Workout Routine
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Arthur Jones Full Body Workout Routine For Bodybuilding
Arthur Jones was an innovator and inventor in the fitness industry who is most famously known for creating the Nautilus exercise machines in the 1970s. Following Jones' guidelines for his workout routine, many athletes and fitness enthusiasts have found success in building a bigger, stronger and healthier body. In this article we will cover the basics of Arthur Jones' workout routine and discuss why it has been so successful for so many people.
It was way back in 1970 when Arthur Jones from Nautilus released his "Ideal Workout" to a popular bodybuilding magazine called Muscular Development. One of the first Mr. America's and Mr. USA's during the 1930's and 1940's was John Grimek who was once asked live what his secret of bodybuilding success was; his answer was "Hard work". It is as true 80 years later as it was back then.
To get your muscles to respond they have to be trained harder not longer. Sports science has proven that theoretically only one set per body-part should be enough to generate muscle growth.
The Arthur Jones "ideal workout" routine listed below should be done progressively for one year to get you unheard of increases in your lean body mass. For the fastest way to increase muscle the routine below needs to be co-ordinated with the correct nutrition and any supplementation needed.
Arthur Jones understood physiology back then, without any scientific proof he recommended that the ideal workout be split into workout A and B. It also needs to be added that obviously any machine work is done on his Nautilus machines. The workout listed below is for training three days a week, changing from workout A to workout B on the next workout.
So your first week will look like this:
Monday: Workout A
Wednesday: Workout B
Friday: Workout A
Then Monday will be workout B and so on.
You should do only one hard working set of 8-12 reps per exercise. After you get to 12 reps you need to increase the resistance 5% for the next workout. Form is everything, you need to lift and lower weights smoothly on each rep. 2 seconds on concentric and 2-3 seconds on eccentric or lowering (negative).
Workout A:
Leg extensions machine, with no rest start barbell squats or Leg press machine
Calf raises
Chin-ups using underhand grip
Barbell overhead press
Bent-over barbell rowing
dumbbell triceps extensions
Barbell bicep curls
Barbell wrist curls
Workout B:
Leg curl machine, with no rest start barbell stiff-legged deadlift
dumbbell pullovers across bench
dumbbell bent-arm flys
Barbell bench-press
Barbell shoulder shrugs
Dips
dumbbell hammer curls
dumbbell side bends
Ab crunches on floor
If you want to learn more about Arthur Jones and high-intensity training check out https://www.trulyhuge.com/arthur-jones-nautilus-bulletins.html.