MLHF: The Best Workout For You.

Just the facts! YOUR strength training utilizing MedX & Nautilus resistance equipment is the MOST IMPORTANT component of your overall health & conditioning program. Why? Because, properly performed strength training stimulates response/results in all components of functional ability- strength (muscle & bone), cardiovascular ability & flexibility ALL IN THE SAME WORKOUT! In order to be beneficial, a properly performed exercise program must stimulate a physiological response. And, it must stimulate that response, safely. It is not relevant in respect to stimulating the desired response that exercise programs be recreational, leave your muscles sore or demand more than a limited amount of time. What IS important is that you can measure results by recorded improvements in strength (1). Strength training should be the “core” of everyone’s overall program.

Get Results with 2 Overall Body Workouts a Week

It is imperative to understand that exercise stimulates a response, but it is the rest following the workout that allows that response. Daily routines that exhaust the body’s limited recovery ability eventually lead to chronic over-training leaving you vulnerable to injury, systemic depletion, exhaustion & sickness. Empirically, two progressive overall body workouts per week seem to yield optimum results for most trainees. A few people will respond best to three whole body workouts per week & some trainees will respond best to one workout per week. The proper dose of exercise is the routine that enables the trainee to progress on a consistent basis. You can & should expect results from every workout, either by increasing resistance, repetitions or both. If not, the problem usually results from too many workouts within a given time period or workouts lacking the proper intensity of effort. You have two choices – brief intense workouts stressing progression in every workout or longer, less intense efforts without regard towards measurable strength increases.

Train the Body as Whole Unit, Then Let it Rest

Split routines which emphasize working different muscles on different days & workouts that incorporate multiple sets per exercise inevitably lead to more work, less intensity, eventual burnout & potentially serious orthopedic consequences down the road. The body is fed as a unit, rests as a unit & should be trained as a unit. While individual muscles may recover somewhat quickly from a stimulus, the overall system, including the nervous system, immune system, liver & kidneys, etc. does not. Common sense dictates that the workout should consist of the minimal amount of exercise that stimulates the desired result. The Main Line Health & Fitness workout meets all of the requirements for a near perfect form of exercise & does so in a medically sound environment. The workout will work for everyone! It should be followed concisely. The only variable will be the intensity of effort, which will vary depending upon determination, objectives, age & overall health. Healthy trainees should work each set to muscular “failure” – the inability to perform another repetition in good form. The goal is fulfillment of one’s physical potential.

THE MAIN LINE HEALTH & FITNESS WORKOUT – THE GUIDE TO SUCCESS

Exercise # 1 Hip Extension

The gluteus group (buttocks etc.) is the largest muscular structure in the body. Thus, they are worked first when the trainee is fresh & strongest. The primary function of the gluteus maximus is to extend the hip. The MedX or Nautilus hip extension is, under most circumstances, the first exercise in everyone’s routine. Women, empirically, are more coordinated than men in this movement & have little difficulty learning the exercise. Performed correctly, with a 1-2 second pause in the contracted position, this unique movement will strengthen these muscles quickly, improving everyday functional activities. Men, however, as a rule, are not very coordinated in the hip extension & in many instances are more inclined to delete this exercise from their routine. This is acceptable as these large muscles can be worked well indirectly (though not as effectively) through other, more user-friendly exercises that will be described within this text. Trainees who want a substitute for the Nautilus or MedX Hip Extension may utilize the Nautilus “low back” machine, which because of a lack of pelvic restraint is actually a hip & thigh machine. This machine if utilized may be preformed first in the workout.

Exercise # 2 Leg Extension

The quadriceps is the second largest muscular structures in the body. The function of the frontal thigh muscles is to straighten the leg with (variable) resistance throughout the full range of movement. Strong thigh muscles will help move the body efficiently & support the largest, least efficient joint in the body – the knee. This exercise is imperative to keep a healthy knee strong or rehabilitate an injured knee.

Exercise # 3 Leg Curl

Full range of movement of the rear thigh muscles will help keep these muscles strong & will help prevent hamstring injuries. Main Line Health & Fitness is fortunate to have three different MedX hamstring machines. Alternating all three will provide variety in the workout & will enhance overall strength in these vulnerable muscles.

Exercise # 4 Leg Press or Squat

The leg press (position #3 of the MedX leg presses is actually a squat) is the most demanding movement in the overall workout. If performed correctly, the leg press will also stimulate great cardiovascular response & leave the trainee breathing hard since he or she will be stimulating all of the large muscular structures in the lower body including the gluteus group, hamstrings, frontal thighs, the lower back & other smaller muscles in this dynamic movement. The leg press is performed last in the hip-thigh routine for several reasons: (a) The previous three exercises in the routine being single joint, so-called isolation type movements allow the trainee to utilize the pre-exhaustion principle. (b) Training the leg press last in the sequence ensures that less resistance will be needed since the previous exercises have fatigued most of the involved musculature. Thus, the intensity will be higher (due to muscle fatigue & cardiovascular requirements of the previous exercises) & the forces involved in the leg press (resistance used) will be decreased. The result is a harder but safer exercise – an important consideration.

Exercise # 5 Pullover

After exercise involving the largest muscles in the lower body (leg press/squat), it is extremely advantageous to immediately & directly work the largest muscles of the upper body. Performing the pullover (major function of the latissimus torso muscles) immediately following the leg press (or squat) will stimulate the heart/lungs, muscles/bones to a degree that must be experienced to be fully appreciated. Conventional exercise (free weights, calisthenics etc.) prevent direct exercise for the large upper back muscles since they necessitate involvement of the upper arms, a much smaller muscle which will invariably fail before the major torso muscles are worked sufficiently.

Exercise #6 Torso/Arm Exercise or Rowing Exercise

Performing a torso/arm or rowing movement IMMEDIATELY, without rest, after a pullover, allows the torso muscles to be worked harder & more efficiently than in any other manner of training. By bringing in the fresh muscles of the upper arms, the torso/ arm or row exercises the torso muscles worked to fatigue by the pullover, into a deeper inroad, safer & far more efficiently than performing set after set of pull downs or rows which fatigue the same smaller percentage of fibers over & over, necessitating more work, less intensity & diminished outcomes.

Exercise # 7 Primary Chest Exercise (Arm Cross, Men’s or Women’s Chest, 10 degree Chest)

The function of the pectorals is to bring the humerus (large bone in the upper arm) down & across the torso. The primary chest movements performed correctly, slow smooth repetitions throughout a full range of motion to failure, will thoroughly strengthen & ensure a high degree of flexibility around the pectorals & the related deltoid structures.

Exercise # 8 Any Chest Pressing Exercise or Dipping Movements

By IMMEDIATELY performing a chest press or dip after a primary chest movement, the pre-exhaustion principle is again efficiently utilized by assisting the fatigued chest muscles with the fresh triceps muscles which for a very brief time are stronger than the larger but now fatigued chest muscles. The pectorals are trained harder, safer & more efficiently than in conventional training methodology.

Exercise #9 Lateral Raise

The lateral raise & exercise # 10 are in some cases best performed every other workout in lieu of the primary chest machines & chest presses (or dips). Many trainees will find that all four movements in the same workout result in over-training these muscles since all four movements revolve around & fully involve the entire shoulder girdle.
The lateral raise is the primary function of the medial deltoid – to abduct the humerus of the upper arm. The lateral raise is the primary single joint movement in the shoulder routine since the frontal deltoid & posterior deltoid will, in most cases receive adequate stimulation from primary chest machines, pressing movements & rowing movements.

Exercise #10 Overhead Press

Utilizing pre-exhaustion, the overhead press will stimulate a deeper inroad into the fatigued deltoids by IMMEDIATELY bringing in the triceps that are momentarily stronger than the exhausted deltoids. Overhead pressing movements improperly performed can cause or exacerbate shoulder problems. MedX machine engineers recognized this problem & built pressing machines that are actually high incline presses, which lessen impingement of the larger shoulder muscles & the smaller rotator cuff muscle group.

Exercise #11 Any Bicep Machine or Chin-ups

The biceps of the upper arms can be worked directly from a stretched position to resistance in the position of full muscular contraction by utilizing any one of the available MedX or Nautilus machines. Free weight exercises, by contrast, work only the mid-range position of the movement & provide no stretching or resistance in the contracted position. Chin-ups provide a valuable alternative. Although not a direct exercise for the upper arms (by necessity involving larger torso muscles), assisted chin-ups allow trainees (especially women) to perform productive exercise that without machine assistance was previously, in many instances, impossible to perform. FOR TRAINEES WHO SEEK HARDER BICEPS WORK, YOU MAY TRY A SET OF ANY DIRECT BICEP EXERCISE IMMEDIATELY FOLLOWED BY A SET OF CHIN-UPS.

Exercise #12 Any Triceps Machine or Dips

The various triceps machines available at Main Line Health & Fitness allow full range of motion with balanced variable resistance, necessary for strengthening the entire muscle. Dips provide a valuable alternative. Although not a direct exercise for the upper arms (by necessity involving larger torso muscles), assisted dips allow trainees (especially women) to perform productive exercise that without machine assistance was previously, in many instances, impossible to perform. FOR TRAINEES WHO SEEK HARDER TRICEPS WORK, YOU MAY TRY A SET OF ANY DIRECT TRICEPS EXERCISE IMMEDIATELY FOLLOWED BY A SET OF DIPS.

Exercise #13 4-Way Neck Machine

The MedX 4 way neck machine is the only machine available that isolates & strengthens the very vulnerable muscles of the neck. At the present time, January 2004, Main Line Health & Fitness is the only facility in the United States utilizing this important piece of equipment. The cervical muscles have seven functions. The 4 Way Neck addresses four of these functions – extension, flexion & lateral bending left & right. Arguably, the most important function in most cases is extension & where applicable should be an integral part of a trainee’s routine. Weakness of the cervical extensor muscles potentially places undue stress on the adjacent trapezoid muscles. Strong extensor muscles are especially relevant to trainees who are weak & carry stress in that area & properly performed exercise can lead to new levels of structural integrity, functional strength & continual long term relief of chronic pain.

Exercise #14 Any Abdominal Machine &/or Torso Flexion

The function of the abdominal muscles is to shorten the distance between the sternum & the pubic bone. Properly performed abdominal exercises will be felt right above the navel. Exercises performed for the “lower abdominal” are in reality exercises that flex the hip. The abdominal muscles are actually a vertical musculature. The term “lower abdominal” is miss-named.

Exercise #15 Lumbar Extension or Rotary Torso

The most vulnerable area of the body is often the lower back. The function of these disused muscles is to extend the back while anchoring the pelvis to restrict gluteus & hamstring involvement. “Lower back” machines found in other fitness centers DO NOT meet the requirements of isolated lumbar function & should be referred to as hip & thigh machines. These machines will offer benefits for these larger muscle groups but WILL NOT stimulate meaningful strength in the lumbar extensor muscles. The MedX Lumbar Extension Machine is for many trainees the most important exercise in the workout. It is the only exercise that isolates & specifically exercises the muscles that extend the lumbar spine. The MedX Torso Rotation, with its similar restraint system, as well as the direct abdominal machines available at Main Line Health & Fitness are valuable to insure a strong “core” of spinal strength.

The Main Line Health & Fitness Workout

1. Hip Extension
2. Leg Extension
3. Leg Curl Machines
4. Leg Press/Squat * May be performed before Leg Curl
5. Pullover
6. Torso Arm or Row
7. Primary Chest Machines
8. Chest Press/Dips
9. Lateral Raise * May be alternated with Primary Chest
10. Overhead Press* May be alternated with Chest Press/Dips
11. Biceps
12. Triceps
13. 4-Way Neck
14. Abdominal &/or Torso Flexion
15. Lumbar Extension/Rotary Torso (Alternate Workouts)

Related Facts:

1. Refer to the article “Ten Ways to Get the Most from Your Workouts & Realize Your Potential” which is available for specific points relating to this workout.
2. Exercises that work smaller muscular structures such as direct calf work, forearm work, rear deltoids, shrugs, abductor/adductor may be added or substituted. DO NOT lengthen the program to the extent that your intensity of effort deteriorates.

A Personal Opinion

This workout is not meant to be “the perfect workout.” Anguishing over “the perfect workout” is futile. However, insofar as MEDICALLY SOUND EXERCISE FOR EVERYONE is concerned, our program has no competition! Quite the contrary, most health clubs/fitness centers have NO philosophy, yet alone a passion to “do it right, safe & sensibly.” People who have trained at Main Line Health & Fitness know better. We offer 27 years (as of January, 2004) of results. At Main Line Health & Fitness, you will find a full complement of MedX (Medical Exercise) machines, equipment that you WILL NOT FIND ELSEWHERE. It is simply a matter of integrity. And, we will never back down!

BE YOUR BEST. DO IT SAFELY & SENSIBLY WITH MEDICALLY SOUND EXERCISE PRINCIPLES.

We will be there for you every step of the way!

(1). It is not possible to accurately measure the strength of a muscle. To do so, would involve severing the related tendon & attaching a strain gauge to the ends of the severed tendon, which would destroy the muscle that you are intending to measure. Instead, we can only accurately measure torque (force around an axis).

~Arthur A. Jones, Spine & Strength Symposium, 1988~