The Why of Less

Ellington Darden Phd.

In this short article which appeared on his website several years ago, he explains the
teachings of Arthur Jones regarding the philosophy of "More is Not Better" when it comes
to High Intensity Strength Training. This is the basis of our High Intensity Low Velocity
strategy and is worthwhile reading for all of us.

If in doubt . . . train less, is an important concept taken from the writings of Arthur Jones.
Jones, the inventor of Nautilus and MedX strength-training equipment, is also the man
most responsible for the popularity of high-intensity training (HIT).

Joness quote concerning training less needs clarification. The key to using it to your
advantage requires a brief chronology of the man, some of his experiences, and a few ideas
of my own.

Meeting Arthur Jones

I first met Arthur in 1970. He confronted me by suggesting that I forget everything I knew
about bodybuilding. Then, and only then, he insisted, could I understand his new
philosophy of training. Joness philosophy centred on exercising harder, but briefer.

Arthur Jones started me thinking in a different direction. Instead of looking for ways to train
more by mixing various sets and cycles, splitting my workout days into upper and lower
body, and exploring new exercises he taught me how to get better results with fewer
exercises and shorter routines.

It worked. In 1972, I got into the best shape of my life and won the Collegiate Mr. America
contest.

Shortly thereafter, I joined Jones as Director of Research for Nautilus Sports/Medical

Industries, where I remained for more than 17 years. Throughout those years, I published
many books on Nautilus equipment, free weights, and the merits of high-intensity training.

Nautilus and high-intensity training flourished in the 1970s and 80s. Millions of people were
turned on to a harder-but-briefer style of exercising.

In my travels throughout the country, recently Ive observed that many trainees have
forgotten Arthur Jones and his concepts. On one hand, this would be expected since Jones
retired in 1996, isolated himself from the public, and eventually died in 2007. On the other
hand, there are multiple web sites with discussion forums that consistently rehash many of
Joness original principles debating the right, wrong, and in-between.

Extremists seem to be the norm on the internet. Recommended HIT routines, for example,
vary from a high of 20 exercises four times per week to a low of 3 exercises in two weeks.
Thats quite a range.
After more than 70 years of interest in strength training, what were Joness concluding
beliefs on training duration and frequency?

The last several years of Joness life, I spent many interesting mornings with him at his
home in Ocala, Florida. Often we talked training duration and frequency and I remember
well his answers to my questions answers that will help any HIT enthusiast clarify his
quest to get bigger and stronger.

Plus, an understanding of Joness early exercise experiences will allow you to appreciate
WHY and HOW he eventually organized his training philosophy.

Initially, Four Sets

In 1936, at the age of 10, Arthur Jones became interested in weight training. He also
practiced gymnastics, which explains why chin-ups and dips were two of his favourite
exercises. According to Jones, he was well built by the time he turned 14.

Over the next 15 years, Joness training was inconsistent. It was on and off, on and off since
the necessary equipment was in short supply as he explored the world. When he trained,
however, he settled on a routine that entailed three weekly workouts of four sets of 12
different exercises.

Such workouts brought Arthurs body mass up to 172 pounds. At 172 pounds, however, his
progress plateaued. Additional exercises and extra sets did not provide the answer. Thus,
Arthur typically stopped in disgust he quit training for months, or even years.

Being a person who was constantly on the move, combined with little exercise, Arthurs
muscle mass would gradually shrink. When the circumstances were right in his life, Arthur
at a body weight of 150 pounds, would settle down somewhat and start training again. In a
few months with his routine of four sets of 12 exercises Joness body weight would
increase to 172 pounds. Exactly 172 pounds, Ive heard him say emphatically, and not one
ounce more.

Finally, after several more episodes of yo-yoing between 150 and 172 pounds, Jones
decided to do something different radically different. He cut his routine in half. Rather
than four sets, he performed each of the 12 exercises on only two sets.

Next, Two Sets

What was Joness outcome of half as much exercise?

My body started growing like a weed, Arthur remembered. It shocked even me.

Within a few weeks, Jones reached a muscular size and strength level that was far above
anything he had been able to produce previously. With longer workouts, Arthur reasoned,
he had been preventing additional growth by not providing his body with enough rest after
the initial stimulation.
In other words, he had been overtraining he had been doing too much exercise.

Once I questioned Jones about the time in his life when his body was at its biggest and
strongest?

It was in 1954 in California, he said. I weighed 205 pounds with cold upper arms that
measured 17-3/8 inches. And I was still doing two sets of 12 exercises. That year I could have
placed high in the Mr. America contest.

In 1954 Arthur would have been 28 years of age. At the time of our conversation, early
2003, almost five decades had passed and Arthur had traveled the world extensively,
developed both Nautilus machines and MedX strength-testing tools, written more than 300
related articles, funded meaningful university research, and retired comfortably to think
about it all.

So I asked him, Arthur if youd known then what you know now, what would you have
done differently with your routine?

I wouldve trained less, he replied. Instead of 12 exercises, I would have reduced the
number to 8. Instead of two sets, I would have performed only one set. Instead of training
three times per week, I would have trained twice a week.

training in such a fashion, I believe I wouldve reached a body weight of 205 pounds or
even heavier faster!

Optimally, One Set

Okay, lets take Arthur Joness advice of . . . One set of 8 exercises, twice a week . . . to
heart.

Jones and I both like the idea of an A and a B workout. The A Routine would be
performed on Monday of each week, and the B Routine on Thursday or Friday.

A Routine
1. Squat with barbell
2. Pullover lying crossways on bench with one dumbbell held in both hands
3. Dip on parallel bars
4. Chin-up on horizontal bar
5. Bench press with barbell
6. Biceps curl with barbell
7. Triceps extension with one dumbbell held in both hands
8. Wrist curl with barbell

B Routine
1. Stiff-legged deadlift with barbell
2. One-legged calf raise
 3. Lateral raise with dumbbells
4. Overhead press with barbell
5. Shoulder shrug with barbell
6. Bent-over rowing with barbell
7. Negative dip
8. Negative chin-up

To supplement the above routines, occasionally Id substitute the leg press machine for the
squat. Or of you cant do the squat properly, then you might do the leg press exclusively.
The other possible modification to the A Routine would be in the #8 exercise, wrist curl.
You could substitute a number of other movements here: reverse wrist curl, trunk curl (or
other abdominal exercises), or neck work (the 4-way neck machine would be my first
choice). For the B Routine, you could do the leg curl machine instead of the stiff-legged
deadlift, and the leg extension machine instead of the calf raise.

Of course, all of the above assumes that you are already an advanced trainee who works
intensively and progressively in good form.

The Next Step

After performing one set of 8 exercises twice a week for many months, is it possible to
reach a plateau? Yes, Ive worked with a few very strong bodybuilders who have done just
that.

The next step is to reduce the exercises by two and adhere to the same frequency: one set
of 6 exercises twice a week. Then, if another plateau is reached, Id recommend decreasing
the frequency, but increasing the exercises slightly. In other words, youd go back to 8
exercises for one-and-one-half times per week which equals 8 exercises three times in two
weeks.

Eventually, a few men may require once-a-week training. Ive worked with only five men,
who I would place in that category. Thats five men out of thousands that Ive worked with
over 50 years.

Can you reduce your training too much? Obviously, theres a time and place in your life
where less isnt always better! More exercise might be a consideration (up to a point) during
rehabilitation, recovering from injury, practicing maintenance, or perhaps in the senior
years.

The vast majority of people involved in strength training and bodybuilding, however, do too
much, rather than too little, exercise. Remember, if your progress is at a standstill, or if
youre dissatisfied with your results then train less . . . but work harder.

Gain from Joness Guidelines

Looking back, Arthur Jones, from his more than 65 years of strength training, learned the
following:
 Two sets are better than four sets, and that one set is better than two.
8 exercises are better than 12.
Training two days per week is better than three.

Sure, some athletes with the right genetics can grow to massive proportions on much more
exercise than is recommended above. Arthur Jones himself proved that. But the same
athletes would have gotten even better results if they had trained less.

Do not assume that youre an exception to Joness concepts. In fact, youd be better off
assuming that youre not.

It took Arthur Jones more than 30 years to learn that growth stimulation for a particular
muscle requires only one, properly performed, set. It took him another 20 years to
understand that overall muscular growth accelerates from shorter routines and more rest
days.

Decide today that youre going to reach your full muscular potential in the most efficient
manner. Understand and apply the Why of LESS.