Free PDF of Nautilus Training Principles: Bulletins No. 1-3
Summary of research and evidence-based exercise as of 2009:
Body by Science
Author Doug McGuff MD has been operating a training facility since 1998, 100-120 client sessions a week, and he reports zero injuries to date. Most injuries come from excess force/acceleration, so pick an exercise protocol with very low acceleration that seriously fatigues the target muscle.