If you were going to make a fitness center with something similar to Joe Cirulli and Roger Schwab (rest in peace) “Main Line” concept:
- What Exercise would you choose for the Line? I’m learning towards Big 5/6
- What Order would you put them in?
5 Lines of machines, side by side, Original Order:
Leg Extension
Leg Curl
Pullover
Arm Cross
Decline Press (double chest machine)
Lateral Raise
Overhead press (double shoulder machine)
Plate loaded bicep
PL tricep
The trainee bring their workout chart to the first instructor, then the instructors would set EVERYTHING, and different instructors in each section would assist the trainee during the workout. At peak hours, 1 person every two minutes down each line. 30 people an hour down just one line. 150 each our between all 5 lines. Once the trainee starts the workout, they don’t have to think about anything else. We (the instructors) took care of everything else.
That was the largest implementation of a HIT Training ever.
If we were to revive this idea, what exercises and order would you use?
I like the way xforce in tampa is set up
One line is
Leg press
Pullover
Row
Arm cross
Incline press
Arm curl
Shoulder press
Other line
Leg ext
Leg curl
Chest press
Pulldown
Side lateral
Tricep ext
Ab crunch
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Pretty sure Joe Cirulli is part of that facility, too.
Not positive, though.
I know the lady “Illy” is part owner…don’t know who the partner is
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If I were reviving the concept with modern equipment and biomechanics in mind, I’d lean toward something like:
Big 6 (Updated Order for Flow & Muscle Group):
Leg Press
Pulldown or Pullover
Chest Press (plate-loaded or machine)
Seated Row
Overhead Press
Leg Curl
Maybe add an optional finisher circuit for arms or core. Keep the flow smooth, minimal adjustments, and instructor support just like you described. This model could still thrive today with the right structure and atmosphere.
Have you thought about integrating digital tracking to replace the old charts game doodle jump?
That X-force Tampa set up looks very good. Everything is set up for the client before hand. It is modern equipment
I don’t see any need to change it too much unless you have too.
Sure you could shorten it up with all compound moves. Your suggested
routine looks good. But I think you need something for the low back.
I would say the same thing about the X-force routine.
I am not sure if there is an x-force machine for the lower back, could be incorrect about that though
I think I’d want to add a leg press machine and a rowing machine, unless you just plan on covering those motions with a barbell and dumbbells. Also maybe an ab machine, although that can also be covered with just bodyweight(hanging leg raise, sit ups, crunches).