The Nautilus Brand Promise: The Importance of Proper Muscle Order Training

Tokyo, Japan
March, 2015

Nautilus Brand Promise, Arthur JonesFollowing Arthur Jones’s principal of exercising muscle groups from the largest to the smallest, since 1972 numerous medical, rehabilitation, wellness and sports training studies have validated and promoted the importance of muscle order training. While Mr. Jones often defended his then radical cam-based Nautilus machine designs, by equating each machine’s function to a corresponding functional muscle group as the foundation for any exercise program, he never wavered in his conviction of proper exercise order. Over 40 years later, Mr Jones’s muscle order guidelines are universally accepted as the preferred exercise/training standard due to the simple fact that this simple approach is optimal for achieving results.

Wayne Westcott, Ph.D, ACSM contributor, Nautilus expert and author of over 20 fitness books recommends, ” exercising larger muscle groups first, followed by  medium muscle groups, and finally smaller muscle groups. A good muscle exercise order is legs (quads, hamstrings, glutes, adductors, abductors, calves), upper body/arms (pectoralis, latissimus dorsi, deltoids, biceps, triceps, traps), midsection/core (spinal erectors, abdominals, obliques), followed by neck and forearms.” Beginners, personal trainers, group training, functional training, stationary (IC) participants and or any other training participant(s) can increase results and lower injury risk by following muscle order.”

Nautilus Brand Promise, Arthur JonesNautilus Brand Promise, Proper Muscle Order TrainingThe ACSM’s top trends of body-weight training, high-intensity interval training, high-intensity strength and functional training continue to redirect interest in Mr. Jones’s training principals. A recent review of muscle order training by the The Journal of Strength and Conditioning Research Vol. 19 (1), The Influence of Exercise Order During Resistance Training, concludes, “Performing large-muscle group exercises prior to small-muscle group exercise during training is well accepted. This exercise strategy yields a greater total force production for the entire workout. Conversely, when small-muscle groups are exercised first, the force production of the following larger muscle groups is decreased. These tenets support sequencing resistance exercise this way because it results in the greatest overall strength gains and physical improvement.”



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