The Nautilus Pullover

The Nautilus Pullover
1969 AAU Mr. America Boyer Coe pictured with a vintage Nautilus Pullover circa 1972.

The Nautilus Pullover took the strength world by storm in the early 1970's and it will work just as well today -- provided it's used correctly. A few hard sets (per week) will build incredible back and upper-body development, again, if it's used correctly.

There aren't many pullovers of this generation left these days, if you have access to one, consider yourself lucky.

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The Zander Machines

The Zander Machines
Gustav Zander was a Swedish physician who created over 70 different exercises "machines" at the turn of the century. His machines were very meticulously designed with a very intricate system of pulleys and counter balances in order to account for the physics of the human body.

These machines are from a 1906 catalogue. The machine pictured on the left was for forearm flexion/extension and on the right, a machine which trained leg flexion and extension.

Despite their obvious similarties in appearance, Arthur Jones had no prior knowledge of Zander machines when he designed his Nautilus Machines. (Which actually function quite a bit differently.)

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The Nautilus Cam

The Nautilus Cam
The unique advantage that the Nautilus Machines had over traditional freeweights is that they used cams like this one to manipulate the leverage of certain exercises effectively eliminating the sticking points and thus enabling a greater percentage of muscle fibers to be utilized during training.

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The Nautilus Bicep/Tricep Machine

The Nautilus Bicep/Tricep Machine
I find it pretty funny that many people will not train on some strength machines for no other reason than because they are machines.

I find it even funnier than many people used to denigrate machines when they first appeared... but those same folks did a 180 and started singing a different tune when they started selling their own brand of machines.

Hmm...

The fact of the matter is that some machines provide training advantages that no barbell, dumbbell or kettlebell can even come close to. Pictured above is the Nautilus Bicep/Tricep Machine circa 1972.

You would be hard-pressed to find a better arm workout... if it's used correctly.

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The Nautilus Pullover: The Most Productive Machine in the History of Exercise

Sergio Oliva Demonstrates The Nautilus Pullover

The Nautilus Pullover

The Most Productive Machine in the History of Exercise

"The most advanced, the most productive, and the most popular type of readily available Nautilus System machines, the Pullover-type Torso Machines provide all the revolutionary features incorporated in any of the other types of Nautilus Machines -- and these principles are applied to the largest muscular mass in the torso.

While the appliation of these same principles will produce an equal "degree" of results with any muscular structure, the actual "amount" of results will obviously be limited by the maximum potential size of the particulat musculature structure being worked; and since the Pullover-type machines involve the margest muscular structures of the torso, overall results will obviously be greater."

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Casey Viator's Mr. America Workout

In 1971, Casey Viator won the Mr. America Bodybuilding Title in the most spectacular fashion in history. Not only did he win the overall contest, he won the following sub-divisions as well: Most Muscular, Best Arms, Best Back, Best Chest and Best Legs - all at 19 years of age!

And, interestingly enough, Viator did not spend hours in the gym like many other bodybuilders of the time. Instead, as trained by Athur Jones, Casey's workout took very little time and was performed only three times per week.

Here's a look at his exact workout:

Casey Viator's Mr. America Workout

1. Leg Press 2. Leg Extension 3. Squat 4. Leg Curl 5. Dumbbell One Leg Calf Raise 6. Nautilus Pullover 7. Nautilus Behind Neck Press 8. Nautilus Rowing Machine 9. Nautilus Behind Neck Pulldown 10. Dumbbell Lateral Raise 11. Barbell Behind Neck Press 12. Nautilus Curl Machine 13. Chinup w/Bodyweight 14. Nautilus Tricep Extension 15. Parallel Dip w/Bodyweight

The above workout, as performed on June 10th, 1971, took exactly seventeen minutes and fourty seconds.

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Strength Author Ellington Darden

Ellington Darden's training, fat loss and fitness books has been read by more people than any other strength author in history.

Here's a look at his bibliography:

Nutrition and Athletic Performance (1976) How to Lose Body Fat (1977) Especially for Women (1977) Strength Training Principles (1977) Olympic Athletes Ask Questions About Exercise and Nutrition (1977) How Your Muscles Work: Featuring Nautilus Training Equipment (1977) Care and Conditioning of the Pitching Arm for Little League Baseball (1978) Soccer Fitness (1978) Nutrition for Athletes (1978) The Super Fitness Handbook (1980) The Week-End Athletes' Guide to Sports Medicine: Upper Body (1980) The Complete Encyclopedia of Weight Loss, Body Shaping, and Slenderizing (1980) Athletes Guide to Sports Medicine (1981) The Nautilus Nutrition Book (1981) Power Racquetball (1981) Your Guide to Physical Fitness (1982) The Darden Technique (1982) The Nautilus Book (1982) The Nautilus Woman (1983) No More Fat! (1983) High-Intensity Bodybuilding (1984) Nautilus Advanced Bodybuilding Book (1984) The Nautilus Handbook for Young Athletes (1984) Conditioning for Football (1984) Super Bodybuilding (1986) Super High-Intensity Bodybuilding: Advanced Routines (1986) Massive Muscles in 10 weeks (1987) The Nautilus Diet: Ten Weeks to a Brand New Body (1988) Big Arms in Six Weeks (1988) Six-Week Fat to Muscle Makeover (1988) 100 High-Intensity Ways to Improve Your Bodybuilding (1989) The Nautilus Bodybuilding Book (1989) Big: Bulkbuilding Instructional Guide (1990) 32 Days to a 32-Inch Waist (1990) New High-Intensity Bodybuilding (1990) Hot Hips and Fabulous Thighs (1991) Two Weeks to a Tighter Tummy (1992) Bigger Muscles in 42 Days (1992) High-Intensity Strength Training (1992) Grow: A 28-Day Crash Course for Getting Huge (1993) Soft Steps to a Hard Body/98 Proven Ways to Reduce and Reshape (1993) High-Intensity Home Training (1993) Living Longer Stronger (1995)

Ellington Darden on the Cover of Muscular Development Magazine, January, 1973 Super High Intensity Bodybuilding (1986) GROW! (1993) The New High Intensity Training (2004)

Body Defining (1996)

A Flat Stomach ASAP (1998)

The Bowflex Body Plan (2003)

The New High Intensity Training (2004)

The New Bodybuilding for Old School Results (2006)

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The Upper Body Squat by Arthur Jones

The Nautilus Pullover

The Upper Body Squat

by Arthur Jones

In general it has long been believed by most bodybuilders that the legs respond fastest to training. After a year of regular workouts, most trainees would display a far greater degree of muscular development in their legs than. In their other body parts, assuming that a wellrounded weight training program was being followed; so there was at least some evidence to support the theory that the legs were the easiest body part to develop.

But regardless of such evidence, the theory itself is totally groundless, and the real experts in the field of weight training have known this for at least thirty years; however, simple awareness of a problem, while an essential prerequisite to its solution, is not enough in itself, nor is even a clear understanding of the problem of much assistance when the problem itself appears to demand the application of impossible principles for its solution.

Similar situations have existed throughout history, in any field you can think of; a problem existed, people were aware of it, some people even knew what was required for its solution, but the state of the art had not yet reached a point where the needed principles were available. Then suddenly, sometimes after thousands of years of effort to reach a solution -- "breakthrough"; a simple solution to a seemingly insolvable problem would be discovered, and in almost all such cases, the solution would be based upon a previously unknown principle.

And in many such cases, when the answer was provided, it was immediately obvious that the answer came from the problem itself; "that the answer existed within the problem." For that very reason, we frequently are forced to ask ourselves, "Why didn't I think of that?"

For example, the full squat. For at least twenty years the editor of this magazine, Mr. Peary Rader, has been pointing out that no other single exercise, or combination of other exercises, could produce anything even approaching the results possible from the proper application of this one exercise. He, among others, also noted that such results were not limited to the legs; that overall strength gains in both size and strength would result from full squats – in the chest, in the back, and even in the arms.

But after all, since the squat is a direct leg exercise, it should not have been surprising that the greatest degree of results would be in the legs; nor should it have been surprising that the upper body did not respond to any sort of training as fast as the legs did to squats, because there was no direct upper body exercise that could even begin to approach squats insofar as "intensity of effort" is concerned. Additionally, there was no upper body exercise that directly worked the largest muscle masses in the upper body and this "direct working of the largest muscular masses in the area being worked" was the primary factor behind the success of squats.

That much, at least, was clearly understood years ago; but no obvious solution presented itself, because the largest muscular mass in the upper body, the latissimus muscles, could not be worked directly. In order to work the lats, it was also necessary to work the arms, and the arms were the weak link in the chain, being smaller and weaker than the lats, they became exhausted long before the lats had been worked hard enough for much in the way of growth stimulation.

The potential size of the lats is literally enormous, far beyond anything that has been seen up to now; but such potential will never be realized until it becomes possible to work the lats directly, and very hard. Second: such direct work for the lats will also cause as a "side effect" great increases in both size and strength throughout the entire body, even in the legs.

Guesswork? Theory? Wishful thinking? No, none of these, because an exactly similar effect has already been observed in connection with every other muscular mass in the body: growth in any muscle mass causes growth in all of the muscle masses in the body, even if they receive no direct exercise of any kind. This effect is most obvious as a result of squats, simply because the thighs, being so large, exert a proportionately large growth stimulation upon the other muscles.

And while their function is completely different from that of the thighs, the lats occupy a similar position in the upper body simply because of their size.

But even though this is true, since it is impossible to work the lats directly, and thus impossible to work them hard enough for maximum possible results, of what value is this information? Or at least that was the position as recently as two years ago; but then "breakthrough", a new principle was discovered.

A new principle that will literally revolutionize almost all sorts of physical training within the next three or four years: lats clear out past your elbows when you are standing with your hands on your hips -- arms that are actually as big as some bodybuilders now claim -- the ultimate degree of muscular size and strength in less than two years of training? Why not? Such is at least now possible.

But at least this much I can say with no slightest reservation: within two years we will see a degree of muscular development, both insofar as size and strength are concerned, that will be far beyond anything, even dreamed of in the past. The "upper-body squat" now exists, and it will do for the upper body just what squats have long done for the thighs.

More than that, the exact same principle that finally made it possible to work the lats directly can be applied to almost any sort of exercise for any part of the body and with very similar results.

Some new "gimmick?" An unproven theory? Think what you like, but we built one test subject’s lats to a point that would normally have required at least two full years of training, in less than six weeks, on a program of three weekly workouts of exactly forty-eight minutes each. During the same period he gained over fifteen pounds of muscular bodyweight, increased his arms almost exactly two inches, and increased his strength enormously.

No drugs, no special diet, no marathon workouts; just a simple routine of three sets of four very basic exercises; full squats, standing presses, barbell curls, and movements on our new lat machine. No chinning movements of any kind, no rowing motions, no "pulldowns," absolutely nothing for the lats except our new ]at machine, and only nine weekly sets on that.

A fluke? A rare individual that would have shown similar results on any sort of program? I think not; but since anything is possible, we are making quite sure -- for that reason we have placed the entire football squad of a major Florida high school on an exactly similar test program.

Results? Final results won't be available for another three months, but after the first four weeks of introductory "break-in" training our average results were already far ahead of a somewhat similar program that was conducted by a large university in their attempt to - determine the best methods of weight training, even though their program ran for eight weeks.

And when our final results are available they will be published and certified by both the coach in charge of the program and the, principal of the school involved; and it is already obvious that the results will far surpass any results ever obtained in the past – no matter what the method of training was.

Later, as we learn more about the best possible utilization of the new principles involved, it is probable that even higher degree of results will be produced; but these final answers will come only after a large number of experiments have been conducted with several thousand test subjects. However, in the meantime, it is at least possible to make use of some of the knowledge we have gathered, and part of this can be applied to almost any sort of weight training without the use of any special equipment. In another article, in the next issue of this magazine, I will carefully outline the basic principles involved, and in later articles I will tell you how to apply these principles to your present training routine.

-- IronMan Magazine, July 1970, Volume 29 Number 5

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Arthur Jones, Nautilus and Hard Training

Arthur Jones
The year was 1970 and in the strength world the inmates were running the asylum. In their quest to become bigger and stronger, bodybuilders were spending hours in the gym, "bombing and blitzing" their muscles with set after set after set.

And then the bomb dropped...

a series of articles in Iron Man Magazine by a mystery man named Arthur Jones outlined very clearly and carefully, and in very plain english why many, if not most, bodybuilders were wasting their time.

And what's more, the key to unlocking strength wasn't doing workouts that lasted for hours or spending all day in the gym but a handful of properly performed exercises done in a workout lasting 45 minutes or less.

And then there was talk of a "wonder machine" -- the Nautilus Pullover -- that would build upper-body size and strength faster than any other exercise. More developments followed and the strength world has never been the same...

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The Blue Monster

The Blue Monster: Culver City, California 1970
The Nautilus phenomenon essentially began in Culver City, California at the 1970 Mr. America Contest where Arthur Jones unveiled "The Blue Monster" -- the prototype of what would eventually become his Nautilus exercise machines.

It was a series of torso machines focusing on training the "pulling" muscles without the disadvantage of having to depend on grip strength to hold the bar, thus being able to develop that musculature far beyond what was capable with that limitation.

This simple observation led to advancements in physical training that had never before even been dreamt of...

To find out more about Arthur Jones and his system of training you will want to pick up a copy of Ellington Darden's New Book The New Bodybuilding for Old-School Results

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