Body Solid G6B manual Training Method

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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