Body Solid G6B manual Training Method

Page 57

DETERMINE YOUR

TRAINING METHOD

There are three basic types of weight

Which training method is right for you?

 

training methods:

 

1.Training for muscular endurance and definition

2.Training for strength

3.Training for power and muscle mass

You should select a training method that reflects both your present fitness level and your long term goals. You should begin carefully and with proper professional guidance. You can always move from one training method to another as you progress.

If you are beginner, you should start slowly and carefully, gradually increasing the frequency and intensity of your training. Always play it safe – be realistic about your goals and your schedule. Realistic goals are safer and easier to

FOR MUSCULAR

FOR STRENGTH

FOR POWER

ENDURANCE & DEFINITION

 

AND MUSCLE MASS

This training method

incorporates

This type of training is the most

This is the method most often used by

achieving and maintaining a high

popular of the three and is designed

bodybuilders and is recommended

cardiovascular (heart) rate and helps

specifically for increasing strength

only for the intermediate and

burn away excess fatty tissue. It also

throughout the muscle and the

advanced lifter. The weights used are

adds muscle definition and muscular

muscle-tendon junction. This type of

heavy — this shocks the muscles and

endurance to your entire body.

training is especially important for

stimulates a more rapid increase in

Exercises are most

commonly

athletes. Normally, exercises are

muscle size. Usually exercises are

performed for 15 to 20 repetitions and

performed using moderate to heavy

performed for 2 to 6 repetitions and

3 to 4 sets using a light to moderate

weight for 8 to 12 repetitions and 2 to 3

3 to 4 sets using very heavy weight.

weight. The rest period between sets

sets. The rest period between sets

The rest period between sets should

should be about 30 seconds. These

should be from 60 to 90 seconds. This

be from 3 to 4 minutes. The prolonged

short rest intervals will help maintain an

allows a degree of muscle recovery

rest periods allow ample time for

elevated heart rate and

prevent the

before you hit them again.

recovery between sets.

musclesDESIGNINGfrom cooling down. YOUR PERSONAL ROUTINE

follow.

Which is the right training method for you? First, take a look at your present physique and determine your objectives. Do you want a trim, toned, well-defined body? Are you involved in a sport where speed, strength and power are most important? Maybe you want bulging muscles and a terrific V-shape torso so you look great on the beach. Once you make a decision on what the final results should be, you can set up your personal program using the proper training method to achieve your goals.

FIRST:

You need to decide which of the above training methods is best suited to accomplish your personal goals.

SECOND:

Study the exercise poster that came with your Body-Solid machine and select one or two exercises per body part (body parts are listed to the left of the exercise pictures). Be sure to include exercises for all body parts. If you leave out certain body parts your exercise routine and your body will not be balanced. If you are trying to increase muscle mass or increase strength to a muscle group it is alright to add extra exercises to the area you are particularly concerned about.

THIRD:

Coordinate your body part exercise program and your personal schedule. If you select one exercise per body part you can normally do your entire routine in the same workout. If you choose to do more than 12 exercises you may decide to divide your workout routine into upper and lower body exercises. You can split your schedule to work upper body one day and lower body the next day. Remember to rest each particular muscle group 48 hours before working it again.

FOURTH:

Order the exercises in your routine so you are working the large muscle groups first and the small muscle groups last.

FIFTH:

Keep a record! Write down the exercises, number of sets, number of reps and the amount of resistance (weight).

BEGINNER’S SAMPLE WORKOUT ROUTINE

WHEN TRAINING FOR DEFINITION

Exercise

Reps

Sets

Bench / Chest Press

15 to 20

3 or 4

Lat Pulldown

15 to 20

3 or 4

Shoulder Press

15 to 20

3 or 4

Tricep Pressdown

15 to 20

3 or 4

Bicep Curl

15 to 20

3 or 4

Leg Press/Squat

15 to 20

3 or 4

Leg Extension

15 to 20

3 or 4

Leg Curl

15 to 20

3 or 4

Calf Raise

15 to 20

3 or 4

Ab Crunch

20 to 30

3 or 4

Rest period between sets should be about 30 seconds.

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Contents Body-Solid Body-Solid F e r e n c e D r a w i n g s Personal Safety During Assembly Obtaining ServiceP o r t a n t S a f e t y I n s t r u c t i o n s Unpacking the Equipment F o r e Y o u B e g i nM e n s i o n s F e t y G u i d e l i n e s Installation Requirements E p a r a t i o n sRequired Tools S e m b l y I n s t r u c t i o n s Assembly TipsE P E P Attach Angled Support Frame D to Main Base Frame a using E P Two 50 3/8 x 1 hex head bolt Two 74 3/8 washer E P Two 74 3/8 washer Two 36 3/8 x 5/8 round allen bolt One 37 1/2 x 3/4 hex head bolt One 73 1/2 washerE P Left Pec Dec Handle R should bend out, away from the the gym E P Two 49 5/16 x 1/2 round allen head bolt Two 76 5/16 washer Reverse Side Drawing Two 59 3/8x 5/8 round allen head bolt Two 74 3/8 washer E P One 66 5/16 x 1/2 flat allen head bolt One 76 5/16 washer One 59 3/8 x 5/8 allen head bolt One 78 3/8 washerE P Leave all pulley bolts hand tight until is completed E P High Pulley Cable Diagram E P E P Low Pulley Cable E P Leave all pulley bolts hand tight until step Short CableShort Cable Diagram One 50 3/8 x 1 hex head bolt One 71 3/8 nylon lock nut Pec Dec CablePec Dec Cable See Note 1 on Loosen Two 89 3/8 x 5/8 round allen head Two 74 3/8 washer Four 90 1/8 x 3/8 round allen headTwo 92 1/8 x 3/8 screw Flat side J u s t m e n t s Seated Press Arms AdjustmentPage Seat PAD AD Adjustment Page #DWSM-5 #DWRULE-4 R n i n g , S a f e t y & M a i n t e n a n c eSafety and Maintenance of Cables CABLESλ Adjustments / Locking Pins / Tightening KNOBSλUPHOLSTERYλ NUTS/BOLTS/Fλ AstenersMaintenance PHRASES,& GUIDELINESTERMS, Tips A R T I N G R E S I S T a N C E L E V E L Nutrition Prescription For BEGINNER’S Mistakes Personal Program Training Method Exercisetips Chart Fitness Goals Weight Training Exercise LOG Sample Workout Routine When Training for Strength Weight Flexibility Stretching WARM-UP/COOL-DOWN Sides Stretching WARMWARM-UP/COOL-DOWN Stretching WARMWARM--UP/COOL-DOWN Stretching WARMWARM-UP/COOL-DOWN Incline Press Chest PressPectoral Fly Cable CrossoverSeated Row Lat PulldownBent-Over Row ShrugsConcentration Curl Standing Cable CurlTricep Pressdown Seated Tricep ExtensionDeltoid Raise Shoulder PressUpright Row Leg Extension Standing Leg CurlLeg Abduction Leg AdductionAbdominals Ab CrunchDecreased Performance G n s O f O v e r t r a i n i n gActual weight This chartI g h t R a t i o s ShowsBuild the Ultimate Fitness Center T a i n i n g S e r v i c e KEY# QTY PART# Description M a i n f r a m e P a r t s L i s tL i s t L l e y L d e r L i s tU d L i s t Jprec Plastic Roller END CAP JNB2X2 Nylon Bushing 2X H a r d w a r e L i s tH a r d w a r e Round Allen Head Bolt 3/8 X 5/8 C e s s o r i e s L i s t L e L i s tKEY #61 Allen Head Bolt 5/16 X 3/4 Full Thread QTY Partial Thread QTY KEY #70 Nylon Lock NUT 1/2 Part J includes P L O D E D V I E W A G R a M

G6B specifications

The Body Solid G6B is a premier piece of fitness equipment designed to provide a comprehensive strength training experience in a compact format. Ideal for both home gyms and professional fitness centers, the G6B presents numerous features and technologies that cater to a wide range of users, from beginners to advanced athletes.

One of the standout characteristics of the Body Solid G6B is its dual-functionality. It allows users to perform various exercises targeting multiple muscle groups, such as the upper body, lower body, and core. It includes a chest press, leg press, lat pulldown, triceps extension, and much more, making it a versatile choice for a full-body workout regime.

The G6B is equipped with a patented press arm design that offers a natural and comfortable motion during workouts. This feature mimics the movement of free weights while providing extra support, reducing the risk of injury. The adjustable seat and backrest accommodate users of different heights, ensuring proper ergonomics for all workouts.

Another highlight of the Body Solid G6B is its innovative weight stack system. The weight stacks are designed with durable plates that provide a smooth, consistent resistance throughout the entire range of motion. Users can easily adjust the weight with a simple pin system, allowing for quick changes between exercises or sets.

The construction of the G6B is noteworthy as well. It features a heavy-duty steel frame that ensures stability and durability, along with a powder-coated finish that helps protect against wear and tear. This robust architecture supports a weight capacity that is significant in comparison to similar machines in the market.

Furthermore, the Body Solid G6B incorporates advanced safety features, including safety catches and a sturdy design that minimizes the chance of tipping over. It’s an ideal choice for those who prioritize safety during their strength training sessions.

The G6B also offers a compact footprint, which makes it suitable for limited spaces without compromising on functionality. Its multi-functional capabilities mean that users can perform a range of exercises without needing additional equipment, streamlining their workouts and enhancing efficiency.

In conclusion, the Body Solid G6B is a top-of-the-line home gym system that masterfully combines versatility, safety, and durability. Whether you’re a novice looking to start your fitness journey or a seasoned athlete aiming to refine your strength training routine, the G6B provides the features and technology needed to achieve your fitness goals effectively.
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