Although Casey has not really bothered to exert himself with maximum poundages as he prefers to train his body with correct exercises he has done the following:
Bench Press 460 lb [209 kg]
Full Squat 505 lb [230 kg], 14 reps
Press behind Neck 280 lb [127 kg]
Barbell Standing Curl 225 lb [102 kg], 4 repetitions
Casey trains three times a week working the whole body in one workout lasting around 2½ hours. He employs the Nautilus machine, mainly for the arms and lats, and conventional dumbell and barbell movements for the rest of the body. When he trains on the conventional exerciser, he does some of them one after the other without much rest. That is why he is able to train his whole body thoroughly in such a short time.
The Nautilus machine attacks the area being exercised directly and tension remains constant throughout the exercise.
The muscles are properly exercised throughout the complete range of movement. Usually in conventional exercises there is a slight relaxation of the muscle through a certain period of the exercise. Not so with this machine. Art Jones could, of course, describe the way it works better and therefore I am subject to correction on the technical side of the operation.
Here is Casey's routine:
Legs – Conventional method:
Leg Press, 1 set, 20 reps, 750 lb [341 kg]
Leg Extension, 1 set, 14-20 reps, 250 lb [114 kg]
Squats, 1 set, 14-20 reps, 505 lb [230 kg]
Leg Curls, 1 set, 14-20 reps, 150 lb [68 kg]
Dead Lifts, 1 set, 30 reps, 400 1b [182 kg]
These exercises are done one after the other without the usual rest with stupendous poundages. Boy, I would like to see anyone else duplicate this!
Lats – Nautilus machine
Pullover, 3 sets, 20 reps
Special circular pulldown, 3 sets, 20 reps
Chinning, 3 sets, 20 reps
Each exercise is done in the normal set fashion.
Deltoids – Conventional and Nautilus
Standing Lateral Raises, 3 sets, 20 reps, 60 lb [27 kg]
Press behind Neck (barbell), 3 sets, 20 reps, 215 lb [98 kg]
Nautilus machine – special sideways raise, 3 x 20 reps
You will note that two movements are done in the usual fashion, and the third with the Nautilus machine.
Trapezius – Conventional
Shoulder Shrugs, 3 sets, 20 reps, 280 lb [127 kg]
Chest – Conventional
Barbell Bench Press, 2 sets, 20 reps, 350 lb [159 kg]
Incline Barbell Press, 3 sets, 20 reps, 225 lb [102 kg]
Parallel Bar Dips, 3 sets, 20 reps, 100 lb [45 kg]
Cable Crossovers, 3 sets, 20 reps, 40 lb [18 kg]
Arms – Nautilus machine
Barbell Curl, 1 set, 20 reps, 200 lb [91 kg] (warm up)
Combination tricep and bicep exercise, 1 set, 20 reps, 120 lb [55 kg]
Triceps Extension (similar pulley pushdown), 1 set, 20 reps, 110 lb [50 kg]
Compound Triceps movement, 1 set, 20 reps
Calves – Conventional
Calf Raise, holding 85 lb [39 kg] dumbell, 4 sets, 50 reps
Forearms – Conventional
Seated Barbell Wrist Curl, 2 sets, 20 reps, 145 lb [66 kg]
Many of us think we are training hard, but after looking at Casey's routine we had better review our impressions of hard work! You will note that he employs high repetitions. Obviously it involves intense concentration as well.
Casey intends entering the NABBA Mr Universe to be held in London this year. I can't see anyone beating him.
Casey is a very modest, friendly fellow who is a real credit to the game.
Photo of Casey Viator
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