Powerline P2X manual Determine Your Training Method, Which training method is right for you?

DETERMINE YOUR TRAINING METHOD

There are three basic types of

Which training method is right for you?

weight 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

FOR MUSCULAR	FOR STRENGTH
ENDURANCE & DEFINITION
This training method incorporates	This type of training is the most
achieving and maintaining a high	popular of the three and is
cardiovascular (heart) rate and	designed specifically for increasing
helps burn away excess fatty	strength throughout the muscle
tissue. It also adds muscle	and the muscle-tendon junction.
definition and muscular endurance	This type of training is especially
to your entire body. Exercises	important for athletes. Normally,
are most commonly performed	exercises are performed using
for 15 to 20 repetitions and 3 to	moderate to heavy weight for 8 to
4 sets using a light to moderate	12 repetitions and 2 to 3 sets. The
weight. The rest period between	rest period between sets should
sets should be about 30 seconds.	be from 60 to 90 seconds. This
These short rest intervals will help	allows a degree of muscle
maintain an elevated heart rate	recovery before you hit them
and prevent the muscles from	again.
cooling down.

FOR POWER

AND MUSCLE MASS

This is the method most often used by bodybuilders and is recommended only for the intermediate and advanced lifter. The weights used are heavy

—this shocks the muscles and stimulates a more rapid increase in muscle size. Usually exercises are

performed for 2 to 6 repetitions and 3 to 4 sets using very heavy weight. The rest period between sets should be from 3 to 4 minutes. The prolonged rest periods allow ample time for recovery between sets.

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

DESIGNING YOUR PERSONAL ROUTINE

FIRST:	FOURTH:
You need to decide which of the above	Order the exercises in your routine so you
training methods is best suited to	are working the large muscle groups first
accomplish your personal goals.	and the small muscle groups last.

–be realistic about your goals and your schedule. Realistic goals are safer and easier to follow.

Which is the right training method for you? First, take a look at your present physique and determine your objec -

tives. 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 pro - gram using the proper training

method to achieve your 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.

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
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 Pressdown15 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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