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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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Bicep and Tricep Mass Exercises
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HD8

I use to use the nautilus bicep and tricep exercise machines but got to the point of using the whole stack and have 17 inch arms. When I try to do one arm at a time I STILL CAN USE THE WHOLE STACK. Can you explain?
Also now I train in a facility without such equipment what exercise can I do for the arms that has tension in the peak contraction position and is still a mass builder using free weights?
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Ferrari

Quebec, CAN

HD8,

The arms move independently. If you only use one arm at a time then the weight only moves up at half the speed and ends up to half the height.

Using the machine with both arms moves the stack at double the speed and up to the top.

Sometimes the machines have the left and right sides attached. Using one arm or both arms at one time would move the stack at the same speed and height. It would appear heavier to the one arm.

Examples of left and right sides moving together are the leg extension, leg curls and for the upper body the pullover and overhead press.
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Widsith

Wisconsin, USA

HD8 wrote:
Also now I train in a facility without such equipment what exercise can I do for the arms that has tension in the peak contraction position and is still a mass builder using free weights?



I tried this once and it seems like a good alternative to nautilus curls. If your new gym has a pulley system, set the pulleys on the lowest height. Then bring a preacher bench over to them and set it about 1 1/2 feet back from the pulley. Put a curling handle on the cable and try curling that way. If the weight stack is not heavy enough, try it one arm at a time. If it still isn't heavy enough, you should be able to stick a pin somewhere in the rack to add more plates.

You can also use a seated row machine for this if the pulley at the bottom swivels a little so you can set the preacher bench to the side.
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waynegr

Switzerland

Hi there,

Why not pull the pin out, and put the pin through a barbell plate, then put the pin with the plate on back in the hole on the weight stack, you may be able to do it both sides. My duo machines can take some big plates.
Alternatively, you could try 4 x 4 reps.

Thank you Wayne
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Bill De Simone

New Jersey, USA

Also now I train in a facility without such equipment what exercise can I do for the arms that has tension in the peak contraction position and is still a mass builder using free weights?

At the risk of oversimplifying, try standing dumbbell or incline curls and cable pressdowns. The key to approximating the cam effect is to keep your elbows stationary, and to never let the line of force of the weight to line up exactly over the elbows ie no lockout.

I've done a bit of research into the biomechanics and physics of weight/strength training, and I'm now convinced that free weights can be manipulated to very closely approximate the Nautilus cam effect. Not just in terms of intensity, but also "variable resistance".

I think its great that Dr D's latest features weights and deemphasizes the machines, especially since Nautilus seems to be much less accessible than it was.

Good luck with the training
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