Nautilus S912 - Manual (Page 13)

13 Nautilus® Commercial Vertical Series S912 Owner’s Manual
If control is still a challenge, adding another form of challenge is inappropriate (this means that adding more weight or
more sets to an exercise that is already difficult or more complex is a bad idea).
To progress in one area you may have to temporarily regress or stay the same in others. For example if you are very tight
in the hamstrings and have a difficult time extending the leg using the leg extension machine within the full ROM, you
may have to decrease the resistance on the leg extension and focus on active hamstring flexibility.
Repetitions
The following chart lists the appropriate number of repetitions for your goal.
Training Goal Power/Speed Hypertrophy Endurance
Repetitions 3-9 10-12 13-15
The number of repetitions is less important than the quality of each rep performed. Repetitions are less about how many times the
movement was performed than they are about the time under which muscular work occurred.
The speed of each rep should be approximately 6 seconds in length (unless you are working for more power and speed –these reps
will be quicke, while still maintaining control).
Sets
A set is a series of continuous movements or repetitions the end of which is determined by fatigue/training goal. Fatigue is a
sensation that one is unable to complete another repetition without compromising form or ROM. Levels of fatigue will range from the
initiation of shaky or burning sensation in the muscles worked to a progressive reduction in the ability to complete a repetition.
Start out with one (1) set of your goal repetitions. The maximum number of sets necessary to provide stimulus to the muscle per
exercise session is three (3). Anything above and beyond that is excessive movement and is also evidence that the load or resistance
you have selected is incorrect (most of the time it’s too low).
The rest between sets should be longer for power or speed and less for hypertrophy and endurance. The rest for power speed can be
up to 3 minutes between sets and for hypertrophy and endurance from 30-60 seconds.
Load
The resistance or weight you choose should be gradual and progressive over time. Start by chosing a weight that you can perform at
least 5-7 repetitions of without the onset of burning or shaking. This will assure you that you have not overdone it. Once you have had
a couple of sessions you can adjust the weight more appropriately based on your goals of training. Try not to adjust the resistance
too often. Muscle adaptation does take time; it will not happen overnight or even in a week. If you are new to this type of exercise,
make sure you are able to finish 2-3 sets with the weight selected and are able to complete all reps in each set, and then you can
increase the weight or resistance by 5-7%. This process is called progressive overload. Progressive overload is necessary to notice
changes safely in your body and in achievement of your goals.
If too much load is applied too quickly or improperly (meaning body positioning will be incorrect), this will not lead to progress…in
fact it will lead to injury and poor functional posture. You need to make sure to set yourself up in the machine properly, learn the
movement pattern correctly and then lastly apply resistance or load.
3.
4.
STRENGTH GUIDELINES