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Important Safety Instructions. . . . . . . . . . . p. 2
Before You Begin. . . . . . . . . . . . . . . . . . . . . . p. 3
Dimensions. . . . . . . . . . . . . . . . . . . . . . . . . . . p. 4
Reference Drawings. . . . . . . . . . . . . . . . . . . p. 5
Warning, Safety and Maintenance. . . . . . . p. 6
® Safety Guidelines. . . . . . . . . . . . . . . . . . . . . p. 7
Preparations. . . . . . . . . . . . . . . . . . . . . . . . . . p. 8
Assembly Instructions. . . . . . . . . . . . . . . . . p. 9-19
Exercise Tips. . . . . . . . . . . . . . . . . . . . . . . . . p. 20-39
Mainframe Parts List. . . . . . . . . . . . . . . . . . . p. 40
Hardware List. . . . . . . . . . . . . . . . . . . . . . . . . p. 41
Hardware (To Scale). . . . . . . . . . . . . . . . . . . p. 42-43
Exploded View Diagram. . . . . . . . . . . . . . . . p. 44-45
Notes. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . p. 46-47
A s s e m b l y & I n s t r u c t i o n s
v. 102810
7 0 0 1 0 2 n o i s r e V
(cid:707) (cid:707) (cid:712) (cid:741) (cid:727) (cid:730)
I m p o r t a n t S a f e t y I n s t r u c t i o n s
Before beginning any fitness program, you should obtain a complete physical examination from your physician.
Il est conseille de subir un examen medical complet avant d’entreprendre tout programme d’exercise.
Si vous avez des etourdissements ou des faiblesses, arretez les exercices immediatement.
Antes de comenzar cualquier programma de ejercicios, deberias tener un examen fisico con su doctor.
When using exercise equipment, you The GDR500 is designed for your enjoyment. By follow-
should always take basic precautions, ing these precautions and using common sense, you will
including the following:
have many safe and pleasurable hours of healthful exer-
m Read all instructions before using the GDR500. cise with your Body-Solid GDR500.
These instructions are written to ensure your safety
and to protect the unit. After assembly, you should check all functions to ensure
correct operation. If you experience problems, first re-
m Do not allow children on or near the equipment. check the assembly instructions to locate any possible
errors made during assembly. If you are unable to correct
m Use the equipment only for its intended purpose the problem, call the dealer from whom you purchased
as described in this guide. Do not use accessory
the machine or call 1-800-556-3113 for the dealer near-
attachments that are not recommended by the
est you.
manufacturer. Such attachments might cause
injuries.
m Wear proper exercise clothing and shoes for your
workout, no loose clothing. Obtaining Service
m Use care when getting on or off the unit. Please use this Owner’s Manual to make sure that all
parts have been included in your shipment. When order-
m Do not overexert yourself or work to exhaustion. ing parts, you must use the part number and description
from this Owner’s Manual. Use only Body-Solid replace-
m If you feel any pain or abnormal symptoms, stop
ment parts when servicing this machine. Failure to do so
your workout immediately and consult your
will void your warranty and could result in personal injury.
physician.
m Never operate the unit when it has been dropped or For information about product operation or service, check
damaged. Return the equipment to a service out the official Body-Solid website at www.bodysolid.com
center for examination and repair. or contact an authorized Body-Solid dealer or a Body-Solid
factory-authorized service company or contact Body-Solid
m Never drop or insert objects into any opening in customer service at one of the following:
the equipment.
m Do not use the equipment outdoors or near water. Phone: 1-708-427-3555
Fax: 1-708-427-3556
E-Mail: [email protected]
Personal Safety During Assembly Or write to: Body-Solid, Inc.
m It is strongly recommended that a qualified dealer 1900 S. Des Plaines Ave.
assemble the equipment.
Assistance is required.
m Before beginning assembly, please take the time Retain this Owner’s Manual for future
to read the instructions thoroughly. reference. Part numbers are required when
ordering replacement parts.
m Read each step in the assembly instructions and
follow the steps in sequence. Do not skip ahead.
If you skip ahead, you may learn later that you
have to disassemble components and that you
may have damaged the equipment.
m Assemble and operate the GDR500 on a solid,
level surface. Locate the unit a few feet from the
walls or furniture to provide easy access.
2
B e f o r e Y o u B e g i n
Thank you for purchasing the GDR500. This gym is part of the Body-Solid line of quality strength
training machines, which let you target specific muscle groups to achieve better muscle tone and
overall body conditioning. To maximize your use of the equipment please study this Owner’s Man-
ual thoroughly.
Unpacking the Equipment Be careful to assemble all components in the
sequence presented in this guide.
The GDR500 is carefully tested and inspected before
shipment. Body-Solid ships the unit in several pieces that
require assembly. Ask for assistance during the assembly
If any items are missing, contact the dealer from whom
process.
you purchased the unit or call 1-800-556-3113 for the
dealer nearest you.
Carefully unpack the boxes and lay the pieces on the floor
near the area where you plan to use the equipment.
Body-Solid continually seeks ways to improve the performance, specifications and product manuals in order to ensure that only su-
perior products are released from our factories. Please take the time to carefully read through this manual thoroughly. Instructions
contained in this document are not intended to cover all details or variations possible with Body-Solid equipment, or to cover every
contingency that may be met in conjunction with installation, operation, maintenance or troubleshooting of the equipment. Even though
we have prepared this manual with extreme care, neither the publisher nor the author can accept responsibility for any errors in, or
omission from, the information given. Should additional information be required, or should situations arise that are not covered by this
manual, the matter should be directed to your local Body-Solid representative, or the Service Department at Body-Solid Inc. in Forest
Park, Illinois.
Call (800) 556-3113
3
D i m e n s i o n s
The room layout diagram below will help you decide the best placement for your GDR500.
The dimensions of the GDR500 are: Width 2’ 2” X Length 3’8”.
The usage space is: Width 4’ X Length 5’ (The usage space is the overall space needed for operation).
The usage space needed for the GDR500 could be more, depending on the user.
Suggested usage space
5'
4'
4
R e f e r e n c e D r a w i n g s
Note: Due to continuing product improvements, specifications and designs are subject to change
without notice.
Even though we have prepared this manual with extreme care, neither the publisher nor the
author can accept responsibility for any errors in, or omission from, the information given.
5
W a r n i n g , S a f e t y & M a i n t e n a n c e
Precision craftsmanship assures Body-Solid’s ability to NUTS/BOLTS/FASTENERS:
consistently deliver products of the highest standards. m Periodically inspect all nuts and bolts. Tighten if
Our products have been carefully designed to ensure needed. If bolts seem to loosen periodically, use
safe, efficient long term operation. Loctite 242 for a long-term cure.
However, it must be realized that safe use of this m Go through a re-tightening sequence periodically to
equipment requires that owners carefully read and follow ensure that all hardware is properly tensioned.
the Body-Solid use recommendations, warnings, and
maintenance guidelines in this Owners Manual.
Routine inspection and maintenance is of critical m Check all pieces for signs of visible wear or damage.
importance to ensure maximum safety and performance.
Body-Solid uses the highest quality materials available,
but wear is inevitable. Therefore, you must carefully
inspect your equipment.
Be advised that dangerous conditions can arise even
during a warranty period. A warranty does not negate the
owner’s responsibility to thoroughly, carefully and daily WARNING INSTRUCTION LABELS:
inspect the machine. m Inspect and familiarize yourself with all safety
warnings and other user information on decals.
Including maintaining the equipment, the owner’s
responsibility is also to:
m Be sure to always provide adequate supervision to
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all end-users.
m Be sure to instruct all end-users of proper usage.
m Be sure all supervisors and personal trainers who
instruct end-users on equipment use are properly
trained and know the function and importance of
every adjustment and setting.
Also, be sure these trainers provide proper
instruction to end-users on the fundamentals of
strength training. (cid:53)(cid:42)(cid:49)(cid:1)(cid:48)(cid:55)(cid:38)(cid:51)(cid:1)(cid:41)(cid:34)(cid:59)(cid:34)(cid:51)(cid:37)
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(cid:38)(cid:89)(cid:70)(cid:83)(cid:68)(cid:74)(cid:84)(cid:70)(cid:1)(cid:88)(cid:74)(cid:85)(cid:73)(cid:1)(cid:68)(cid:66)(cid:83)(cid:70)(cid:15)(cid:1)(cid:49)(cid:70)(cid:83)(cid:71)(cid:80)(cid:83)(cid:78)(cid:1)(cid:90)(cid:80)(cid:86)(cid:83)(cid:1)(cid:70)(cid:89)(cid:70)(cid:83)(cid:68)(cid:74)(cid:84)(cid:70)(cid:1)(cid:66)(cid:85)(cid:1)(cid:66)(cid:1)(cid:84)(cid:78)(cid:80)(cid:80)(cid:85)(cid:73)(cid:13)(cid:1)(cid:78)(cid:80)(cid:69)(cid:70)(cid:83)(cid:66)(cid:85)(cid:70)(cid:1)(cid:81)(cid:66)(cid:68)(cid:70)(cid:28)(cid:1)(cid:79)(cid:70)(cid:87)(cid:70)(cid:83)(cid:1)(cid:81)(cid:70)(cid:83)(cid:71)(cid:80)(cid:83)(cid:78)(cid:1)(cid:75)(cid:70)(cid:83)(cid:76)(cid:90)(cid:1)(cid:80)(cid:83)(cid:1)
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(cid:68)(cid:86)(cid:84)(cid:85)(cid:80)(cid:78)(cid:70)(cid:83)(cid:1)(cid:84)(cid:70)(cid:83)(cid:87)(cid:74)(cid:68)(cid:70)(cid:1)(cid:68)(cid:70)(cid:79)(cid:85)(cid:70)(cid:83)(cid:1)(cid:66)(cid:85)(cid:1)(cid:9)(cid:25)(cid:17)(cid:17)(cid:10)(cid:1)(cid:22)(cid:22)(cid:23)(cid:14)(cid:20)(cid:18)(cid:18)(cid:20)(cid:15)
(cid:36)(cid:80)(cid:79)(cid:84)(cid:86)(cid:77)(cid:85)(cid:1)(cid:90)(cid:80)(cid:86)(cid:83)(cid:1)(cid:81)(cid:73)(cid:90)(cid:84)(cid:74)(cid:68)(cid:74)(cid:66)(cid:79)(cid:1)(cid:67)(cid:70)(cid:71)(cid:80)(cid:83)(cid:70)(cid:1)(cid:84)(cid:85)(cid:66)(cid:83)(cid:85)(cid:74)(cid:79)(cid:72)(cid:1)(cid:90)(cid:80)(cid:86)(cid:83)(cid:1)(cid:70)(cid:89)(cid:70)(cid:83)(cid:68)(cid:74)(cid:84)(cid:70)(cid:1)(cid:81)(cid:83)(cid:80)(cid:72)(cid:83)(cid:66)(cid:78)(cid:15)
(cid:39)(cid:42)(cid:47)(cid:40)(cid:38)(cid:51)(cid:1)(cid:53)(cid:51)(cid:34)(cid:49) (cid:39)(cid:80)(cid:83)(cid:1)(cid:90)(cid:80)(cid:86)(cid:83)(cid:1)(cid:80)(cid:88)(cid:79)(cid:1)(cid:84)(cid:66)(cid:71)(cid:70)(cid:85)(cid:90)(cid:13)(cid:1)(cid:37)(cid:48)(cid:1)(cid:47)(cid:48)(cid:53)(cid:1)(cid:67)(cid:70)(cid:72)(cid:74)(cid:79)(cid:1)(cid:66)(cid:79)(cid:90)(cid:1)(cid:70)(cid:89)(cid:70)(cid:83)(cid:68)(cid:74)(cid:84)(cid:70)(cid:1)(cid:81)(cid:83)(cid:80)(cid:72)(cid:83)(cid:66)(cid:78)(cid:1)(cid:88)(cid:74)(cid:85)(cid:73)(cid:80)(cid:86)(cid:85)(cid:1)(cid:81)(cid:83)(cid:80)(cid:81)(cid:70)(cid:83)(cid:1)(cid:74)(cid:79)(cid:84)(cid:85)(cid:83)(cid:86)(cid:68)(cid:85)(cid:74)(cid:80)(cid:79)(cid:15)
6
S a f e t y G u i d e l i n e s
Successful resistance training programs have one prominent feature in common... safety.
Resistance training has some inherent dangers, as do all physical activities. The chance
of injury can be greatly reduced or completely removed by using correct lifting techniques,
proper breathing, maintaining equipment in good working condition, and by wearing the ap-
propriate clothing.
m It is highly recommended that you consult your physician before beginning any exercise
program. This is especially important for individuals over the age of 35, or persons with
pre-existing health problems.
m Always warm up before starting a workout. Try to do a total body warm up before you
start. It is especially important to warm up the specific muscle groups you are going to be
using. This can be as simple as performing a warm up set of high repetitions and light
weight for each exercise.
m Use proper form. Focus on only working the muscle groups intended for the exercise you
are doing. If there is strain elsewhere, you may need to re-evaluate the amount of weight
that is involved with the lift. Keeping proper form also includes maintaining control
through an entire range of motion.
m Breath properly. Inhale during the eccentric phase of the exercise, and exhale during the
lifting, or concentric phase. Never hold your breath during any part of an exercise.
m Always wear the appropriate clothing and shoes when exercising. Wearing comfortable
athletic shoes with good support and loose fitting, breathable clothing will reduce the risk
of injury.
m Maintaining equipment in proper operating condition is of utmost importance for a safe
resistance training program. Pulleys and cables should be checked for wear frequently
and replaced as needed. Equipment should be lubricated as indicated by the
manufacturer.
m Read and study all warning labels on this machine. It is absolutely necessary that you
familiarize yourself and all others with the proper operation of this machine prior to use.
m Keep hands, limbs, loose clothing and long hair well out of the way of all moving parts.
m Do not attempt to lift more weight than you can control safely.
m Inspect the machine daily for loose or worn parts. If a problem is found do not allow the
machine to be used until all parts are tightened or worn or defective parts are repaired or
replaced.
7
P r e p a r a t i o n s
CAUTION: To set up this unit, you will need assistance.
Do not attempt assembly by yourself.
You must review and follow the instructions in this Owner’s Manual. If you do not assemble and use the
GDR500 according to these guidelines, you could void the Body-Solid warranty.
CAUTION: Obtain assistance! Do not attempt to
The basic tools that you must obtain before assembling assemble the GDR500 by yourself.
the GDR500 include but are not limited to:
before proceeding with the following
steps.
The GDR500 unit comes in one box. Be careful to assem-
ble components in the sequence presented in this guide.
m Screwdriver (standard and/or phillips) NOTE: With so many assembled parts, proper
m Rubber Mallet alignment and adjustment is critical. While
m Silicone Spray Oil tightening the nuts and bolts, be sure to leave
room for adjustments.
Follow these installation requirements when assembling
the GDR500:
Set up the GDR500 on a solid, flat surface. A smooth, flat
surface under the machine helps keep it level. A level ma-
chine has fewer malfunctions.
Provide ample space around the machine. Open space
around the machine allows for easier access.
Insert all bolts in the same direction. For aesthetic purpos-
es, insert all bolts in the same direction unless specified
(in text or illustrations) to do otherwise.
Leave room for adjustments. Tighten fasteners such as
bolts, nuts, and screws so the unit is stable, but leave
room for adjustments. Do not fully tighten fasteners until
instructed in the assembly steps to do so.
Fill out and mail the warranty card.
8
A s s e m b l y I n s t r u c t i o n s
Assembly of the GDR500 takes professional installers about 1/2 hour to complete. If this is the first time
you have assembled this type of equipment, plan on significantly more time.
Professional installers are highly recommended!
However, if you acquire the appropriate tools, obtain assistance, and follow the assembly steps sequen-
tially, the process will take time, but is fairly easy.
Read all “Notes” on each page before beginning each Before you begin you should look at the quick reference
step. guide that shows all hardware parts (in actual size) along
with the corresponding key numbers on the assembly in-
While you may be able to assemble the GDR500 using the structions.
illustrations only, important safety notes and other tips are
included in the text. NOTE: To find out the length of a particular bolt,
measure its shank (the long, narrow part
Some pieces may have extra holes that you will not use. beneath the head). Refer to the following
Use only those holes indicated in the instructions and il- diagram:
lustrations.
Do not fully tighten bolts until instructed to do so.
NOTE: After assembly, you should check all functions
to ensure correct operation. If you experience
problems, first recheck the assembly instructions
to locate any possible errors made during assembly.
If you are unable to correct the problem, call the
dealer from whom you purchased the machine or
call 1-800-556-3113 for the dealer nearest you.
9
1
Be careful to assemble all components
in the sequence they are presented.
NOTE: Tighten all hardware at the end of this step.
A. Insert Convex End Cap (11) into Upright (B).
B. Insert both Convex End Caps (11) into Side Frame (C).
C. Connect both Locking Wheels (12) to Side Frame (C) using:
Eight 3 (M8x20 hex head bolt)
Sixteen 9 (M8 washer)
Eight 7 (M8 nylon lock nut)
D. Attach Upright (B) to Side Frame (C) and secure using:
Two 2 (M10x70 hex head bolt)
Four 8 (M10 washer)
Two 6 (M10 nylon lock nut)
10
1
1
1
11
11
Above shows STEP 1
assembled and completed
Above shows Step 1 assembled and completed.
Above shows STEP 1
assembled and completed
7
9
11
2
7
8
9
2
7
3
8
9
12
9
11
7
3
9 8
12
9 6
11
12
3
8
11
9 6
12
3
2
Be careful to assemble all components
in the sequence they are presented.
NOTE: Tighten all hardware at the end of this step.
A. Insert Convex End Cap (11) into Upright (B).
B. Insert both Convex End Caps (11) into Side Frame (C).
C. Connect both Wheels (13) to Side Frame (C) using:
Eight 3 (M8x20 hex head bolt)
Sixteen 9 (M8 washer)
Eight 7 (M8 nylon lock nut)
D. Attach Upright (B) to Side Frame (C) and secure using:
Two 2 (M10x70 hex head bolt)
Four 8 (M10 washer)
Two 6 (M10 nylon lock nut)
12
2
22
11
11
Above shows STEP 2
assembled and completed
Above shAowbs Sotevpe 2 asssheombwlesd a Snd TcoEmpPleted. 2
assembled and completed
7
11
9
2
8
7
11
7 9
2
9
6
9
11
9
3 3
8
9
13
3
13
3
Be careful to assemble all components
in the sequence they are presented.
NOTE: Tighten all hardware at the end of this step.
A. Connect Base Frame (A) and both Flat Plates (1) to both Uprights (B) as shown using:
Four 2 (M10x70 hex head bolt)
Four 10 (M10 washer)
NOTE: Ensure Base Frame (A) is assembled in the direction shown.
B. Insert both Flat End Caps (14) into both Large Rack Uprights (D).
C. Insert Large Rack Upright (D) onto Base Frame (A) and secure using:
Four 4 (M10x16 hex head bolt)
Four 10 (M10 washer)
Four 22 (cap)
D. Repeat Step 3 Section C above to install the remaining Large Rack Upright (D).
14
3
3
3
Above shows STEP 3
assembled and completed
14
Above shows STEP 3
Above shows Step 3 assembled and completed.
assembled and completed
14
14
14
21
4
2
21
4
2
22
21
13
13 Direction of 12
Base Frame (A).
12
1
2
1
15
2
4
Be careful to assemble all components
in the sequence they are presented.
NOTE: Tighten all hardware at the end of this step.
A. Insert seven Convex End Caps (11) into Rack Upright (E) as shown.
B. Insert Rack Upright (E) onto Base Frame (A) and secure using:
Four 4 (M10x16 hex head bolt)
Four 21 (M10 spring washer)
Four 22 (cap)
C. Repeat Step 4 Section B above to install the remaining Rack Uprights (E).
D. Insert End Cap (15) into Safety Bar (F).
E. Slide End Cap (15) into Upright (B) as shown then secure using Spring Safety Pins (5).
16
4
4
4
55
Above shows STEP 4
Above shows STEP 4 11
Above shows Steap s4 saessmembblleedd a nad ncodm pcleotemd.pleted 11
assembled and completed
22
22
4
22
22
17
5
Be careful to assemble all components
in the sequence they are presented.
NOTE: Tighten all hardware at the end of this step.
A. Connect both Stability Bars (G) to Base Frame (A) using:
Six 2 (M10x70 hex head bolt)
Twelve 10 (M10 washer)
Six 6 (M10 nylon lock nut)
B. Congratulations!! You have completed the assembly of the GDR500.
18
5
55
Above shows STEP 5
assembled and completed
Above shows STEP 5
Above shows Step 5 assembled and completed.
assembled and completed
6
10
6
10
10
2
10
2
19
If you begin weight training at too high a level, you risk serious injury. You will also develop poor form,
• Work out at least two times a week. which will hinder your efforts and discourage you. Use this as a guideline: if you cannot lift the weight
• Include six to eight exercises that train major muscle groups. eight times with proper form, the weight is too heavy. Similarly, don’t choose too light a weight; the
• Perform two or three sets of at least eight to 12 repetitions. last two or three repetitions of your set shouldbe difficult.
Power is the rate of performing work. Power during a repetition is defined as the weight Allow a brief pause between sets to give your muscles a chance to partially recover before
Exercise that primarily uses oxygen to burn fuel at low to moderate levels of intensity. Running You should work your large muscle groups first (ie. squat, bench press, lat pulldown) before
lifted times the vertical distance the weight is lifted divided by the time to complete the working them again. For power and muscle size development allow a 3 to 4 minute rest
and jogging are examples of aerobic exercise. you exercise your small muscle groups (ie. bicep curls, tricep pressdowns, lateral raises).
repetition. Power during a repetition can be increased by lifting the same weight the same interval between sets. For muscular endurance and definition allow a 30 second rest interval.
vertical distancein a shorter period of time. Power can also be increased by lifting a heavier For strength training allow a 60 to 90 second rest interval.
resistance the same vertical distance in the same period of time as a lighter resistance.
Exercise that primarily uses the body’s stored fuel for energy. Intense weightlifting is an A weight training routine should take anywhere from 45 minutes to one hour to complete.Add
example of an anaerobic exercise. another 20 to 60 minutes when you include stretching, warm-up, aerobics and cool-down.
PROGRESS GRADUALLY If the risk of a specific exercise exceeds its potential benefit, it is best to stay on the
Increase reps before increasing resistance. Reduce rest intervals between sets to increase conservative side. There are several ways to work specific muscle groups. Choose those that
intensity. provide minimal risk. Ask a fitness professional for guidance.
Decrease of a muscle caused by the decrease in the size of its cells because of inactivity. You’ll get the most out of strength training if you give your muscles at least 48 hours rest to
recover and rebuild between strength training workouts.
The principle of continually adding more weight to a specific exercise as your muscles The specific exercises, sets, reps and weight for a specific body part.
A stretching technique that involves a bouncing or bobbing movement during the stretch. The HYPERTROPHY
become stronger to adapt to the heavier weights.
final position is not held. This is nota recommended stretching technique. Enlargement of a muscle caused by an increase in the size of its cells in response to weight
training.
PROPER FORM This is a group of repetitions performed continuously without stopping. While a set can be
Focus on the proper motion of the exercise and concentrate on the specific muscles being made up of any number of repetitions, sets typically range from 1 to 15 repetitions.
Never hold your breath during any part of an exercise. Holding your breath may cause severe INTENSITY
used. Do not sacrifice proper form to lift heavier weight or to perform more repetitions. Proper
intra-thoracic pressure and raise blood pressure leading to dizziness, blackout or other The degree to which the body is worked during exercise.
form also means lifting in a smooth, fluid motion. If you feel strain elsewhere, you should SMALL MUSCLE GROUP EXERCISE
complications. The rule of thumb is to exhale on exertion and inhale on the return part of the
re-evaluate the amount of weight you are lifting or have aqualified professional critique your Single joint movement and isolation exercises (i.e. bicep curls, tricep pressdowns and leg
exercise motion. extensions).
Resistance is given at a fixed velocity of movement with accommodating intensity. A machine
CARDIOVASCULAR that moves you through an entire range of motion at a preset speed and will not change no
Referring to the heart, lungs, and other periphery systems involved in the transport of oxygen matter how much pressure is put forth by the individual.
Maintaining proper posture will greatly reduce chances of injury and maximize exercise Strength training movements should be slow and controlled. Do notuse momentum to complete
throughout the body.
benefit. When standing always keep your feet shoulder-width apart. Do not lock your knees. an exercise movement. Momentum puts unnecessary stress on tendons, ligaments and joints.
Locking your knees can put unnecessary strain on them. Keep your backflat and straight, Using momentum in your exercise movements does not develop increased strength.
CHALLENGE YOUR MUSCLES Contracts the muscle statically without changing its length. Example: Attempting to lift a
making sure not to twist or arch it in order to complete a repetition.
All strength training should progress gradually, using increases in weight until your goals are weight heavier than you can handle, but cannot move.
reached. Then, change your workout to include increased reps or ahigher weight resistance.
PROPER TECHNIQUE A stretching technique that involves holding a specific muscle or muscle group at a desired
Alter the order of your exercises, perform multiple sets or different exercises to maintain ISOTONIC EXERCISE
To get the most out of strength training and to reduce the chance of injury, use proper weight length for a certain period of time. This type of stretching is highly recommended.
results or reach new goals. Shortens and lengthens the muscle through a complete range of motion. This defines weight
training techniques. These include working your muscles through their full range of motion
training with full range of motion.
(but not locking any joints), lifting at a speed at which you can control the weight and stop STOP TRAINING IF YOU FEEL PAIN
easily if necessary. If you feel pain during a specific exercise stop immediately. Any continuation may aggravate
Beginner’s please note: If you want to make changes in the exercise routine that you do, MUSCLE FATIGUE
an existing injury. Re-evaluate your routine to make sure that you are doing a proper warm up.
wait until about the six to eight week point. Advanced lifters may want to change routines to Fatigue is when you can’t possibly do another rep without sacrificing form.
RANGE OF MOTION Decrease the amount of weight you are lifting. Talk to a qualified personal trainer, health
avoid plateus in gaining size or strength.
Moving through a complete range of motion (ROM) allows the muscles to stretch before professional or your doctor.
contraction and increases the number of muscle fibers being recruited. This produces
CIRCUIT TRAINING The ability to perform repetitive muscular contractions against some resistance.
maximum contraction and force. By working the full ROM, flexibility will be maintained and STRENGTH
Exercise stations that consist of various combinations of weight training, flexibility,
possibly increased. Strength is the maximal amount of force a muscle or muscle group can generate in a
calisthenics,and aerobic exercise. MUSCULAR STRENGTH
specified movement pattern at a specified velocity of movement.
The maximum force that can be applied by a muscle during a single maximum contraction.
A repetition is one complete movement of an exercise. It normally consists of two phases: the WARM UP
The muscle shortens while contracting against resistance. OSTEOPOROSIS
concentric muscle action, or lifting of the resistance, and the eccentric muscle action, or This cannot be stressed enough. Many workout-related injuries can be avoided by a proper
A decrease in bone density.
lowering of the resistance. warm up routine. Try to do a total body warm up before you start training. A good example of
a total body warm up is using a stationary bike, treadmill, elliptical, rowing or skiing machine.
The muscle lengthens while contracting against resistance. PLYOMETRIC EXERCISE
REPETITION MAXIMUM (RM) It is especially important to warm up specific muscle groups you are going to be using. Your
A technique that includes specific exercises which encompass a rapid stretch of a muscle
This is the maximum number of repetitions per set that can be performed at a given muscles need a 5 to 15 minute warm up as well as a brief cool down. This can be as simple
EXERCISE FREQUENCY eccentrically, followed immediately by a rapid concentric contraction of that muscle for the
resistance with proper lifting technique. Thus, a set at a certain RM implies the set is as performing a warm up set of high repetitions and light weight (25% to 50% of your training
Exercise each muscle group 2-3 times per week. Allow a minimum of 48 hours rest for each purpose of facilitating and developing a forceful explosive movement over a short period of
performed to momentary voluntary fatigue. 1RM is the heaviest resistance that can be used weight) for each exercise.
muscle group worked. If you are doing a total-body workout, three training sessions per time. Examples of these are using medicine balls for upper extremity and depth jumping for
for one compete repetition of an exercise. 10 RM is a lighter resistance that allows completion
week, performed on every second day, is adequate. lower extremeity.
of 10 (but not 11) repetitions with proper exercise technique. WORKOUT
The routine, specific exercises, weights, sets, and reps for one or more body parts.
44
If you begin weight training at too high a level, you risk serious injury. You will also develop poor form,
which will hinder your efforts and discourage you. Use this as a guideline: if you cannot lift the weight
eight times with proper form, the weight is too heavy. Similarly, don’t choose too light a weight; the
last two or three repetitions of your set shouldbe difficult.
Power is the rate of performing work. Power during a repetition is defined as the weight Allow a brief pause between sets to give your muscles a chance to partially recover before
lifted times the vertical distance the weight is lifted divided by the time to complete the working them again. For power and muscle size development allow a 3 to 4 minute rest
repetition. Power during a repetition can be increased by lifting the same weight the same interval between sets. For muscular endurance and definition allow a 30 second rest interval.
vertical distancein a shorter period of time. Power can also be increased by lifting a heavier For strength training allow a 60 to 90 second rest interval.
resistance the same vertical distance in the same period of time as a lighter resistance.
PROGRESS GRADUALLY If the risk of a specific exercise exceeds its potential benefit, it is best to stay on the
Increase reps before increasing resistance. Reduce rest intervals between sets to increase conservative side. There are several ways to work specific muscle groups. Choose those that
intensity. provide minimal risk. Ask a fitness professional for guidance.
The principle of continually adding more weight to a specific exercise as your muscles The specific exercises, sets, reps and weight for a specific body part.
become stronger to adapt to the heavier weights.
PROPER FORM This is a group of repetitions performed continuously without stopping. While a set can be
Focus on the proper motion of the exercise and concentrate on the specific muscles being made up of any number of repetitions, sets typically range from 1 to 15 repetitions.
used. Do not sacrifice proper form to lift heavier weight or to perform more repetitions. Proper
form also means lifting in a smooth, fluid motion. If you feel strain elsewhere, you should SMALL MUSCLE GROUP EXERCISE
re-evaluate the amount of weight you are lifting or have aqualified professional critique your Single joint movement and isolation exercises (i.e. bicep curls, tricep pressdowns and leg
exercise motion. extensions).
Maintaining proper posture will greatly reduce chances of injury and maximize exercise Strength training movements should be slow and controlled. Do notuse momentum to complete
benefit. When standing always keep your feet shoulder-width apart. Do not lock your knees. an exercise movement. Momentum puts unnecessary stress on tendons, ligaments and joints.
Locking your knees can put unnecessary strain on them. Keep your backflat and straight, Using momentum in your exercise movements does not develop increased strength.
making sure not to twist or arch it in order to complete a repetition.
PROPER TECHNIQUE A stretching technique that involves holding a specific muscle or muscle group at a desired
To get the most out of strength training and to reduce the chance of injury, use proper weight length for a certain period of time. This type of stretching is highly recommended.
training techniques. These include working your muscles through their full range of motion
(but not locking any joints), lifting at a speed at which you can control the weight and stop STOP TRAINING IF YOU FEEL PAIN
easily if necessary. If you feel pain during a specific exercise stop immediately. Any continuation may aggravate
an existing injury. Re-evaluate your routine to make sure that you are doing a proper warm up.
RANGE OF MOTION Decrease the amount of weight you are lifting. Talk to a qualified personal trainer, health
Moving through a complete range of motion (ROM) allows the muscles to stretch before professional or your doctor.
contraction and increases the number of muscle fibers being recruited. This produces
maximum contraction and force. By working the full ROM, flexibility will be maintained and STRENGTH
possibly increased. Strength is the maximal amount of force a muscle or muscle group can generate in a
specified movement pattern at a specified velocity of movement.
A repetition is one complete movement of an exercise. It normally consists of two phases: the WARM UP
concentric muscle action, or lifting of the resistance, and the eccentric muscle action, or This cannot be stressed enough. Many workout-related injuries can be avoided by a proper
lowering of the resistance. warm up routine. Try to do a total body warm up before you start training. A good example of
a total body warm up is using a stationary bike, treadmill, elliptical, rowing or skiing machine.
REPETITION MAXIMUM (RM) It is especially important to warm up specific muscle groups you are going to be using. Your
This is the maximum number of repetitions per set that can be performed at a given muscles need a 5 to 15 minute warm up as well as a brief cool down. This can be as simple
resistance with proper lifting technique. Thus, a set at a certain RM implies the set is as performing a warm up set of high repetitions and light weight (25% to 50% of your training
performed to momentary voluntary fatigue. 1RM is the heaviest resistance that can be used weight) for each exercise.
for one compete repetition of an exercise. 10 RM is a lighter resistance that allows completion
of 10 (but not 11) repetitions with proper exercise technique. WORKOUT
The routine, specific exercises, weights, sets, and reps for one or more body parts.
Good nutrition is a diet in which foods are eaten in directly related to increased cardiovascular disease. a decrease in the total amount of bone mineral in the
proper quantities and with the needed distribution of Unsaturated fats are typically liquid at room temperature. body and by a decrease in strength of the remaining
nutrients to maintain good health. Malnutrition, on Corn, peanut, canola, and soybean oil are sources of bone. This condition is most common in the elderly
the other hand, is the result of a diet in which unsaturated fats. It is recommended that no more than but may also exist in younger people who have diets
there is an underconsumption, overconsumption, or 30% of one’s diet be composed of fats. Ten percent or inadequate in calcium or vitamin D or both.
unbalanced consumption of nutrients that leads to less of the total calories consumed should come from
disease or an increased susceptibility to disease. saturated fats. One way to reduce saturated fat intake Iron is another mineral that is often underconsumed
What is stated in the above definitions is the fact that would be to substitute margarine for butter. by Americans. This is especially true of women. The
proper nutrition is essential to good health. A history of oxygen-carrying properties of hemoglobin (blood) Sets are defined as a combination of any number of reps of one exercise. The number The amount of rest between training sessions depends on the recovery ability of the
poor nutritional choices will eventually lead to poor Proteins are substances composed of carbon, hydrogen, depend on the presence of iron. Anemia is a condition of sets used in a workout is directly related to training results. Typically, two to three sets individual. Most experts agree that three workouts per week with one day of rest between
health consequences. oxygen, and nitrogen. Proteins are made by combining characterized by a decreased capacity to transport are used by intermediate and advanced lifters to achieve optimum gains in strength. sessions allows adequate recovery, especially for the beginner. If the resistance
amino acids. Amino acids are nitrogen-containing oxygen in the blood, and is also common in those
Experts agree that multiple-set systems work best for the development of strength and training is not excessive, only moderate amounts of delayed muscularsoreness should
There are many substances necessary for the proper building blocks for proteins that can be usedfor energy. lacking a sufficient amount of iron intake. Red meat
muscular endurance. Gains will be made at a faster rate by using amultiple-set be experienced one day after the session. As the lifter advances and his or her body
functioning of the body. Nutrients are the substances Amino acids can combine in innumerable ways to form and eggs are excellent sources of iron. Additionally
that the body requires for the maintenance of health, proteins, and it is estimated that tens of thousands of spinach, lima and navy beans, and prune juice are system than gains achieved through a single-set system. The use of a singleset of an is better able to tolerate and recuperate from the resistance exercise sessions, the
growth, and to repair tissues. Nutrients can be divided different types of proteins exist in the body. It is the excellent vegetarian sources of iron. exercise is recommended and very effective for individuals who are untrained or frequency of training can be increased. Well-conditioned athletes may be capable of,
into six classes: carbohydrates, fats, proteins, vitamins, ordering of the amino acids thatprovides the unique just beginning a resistance training program. One-set programs might also be used and need training frequencies of 4 to 5 days in a row to improve significantly and
minerals and water. Carbohydrates, or "carbs", are structure and function of proteins. Sodium, on the other hand, is a mineral that many
for simple maintenance once you are in shape. It is important to note that low-volume achieve their desired goals. When consecutive-training-day sequences areused, it is
nutrients that are composed of carbon, hydrogen and Americans over-consume. High sodium intake has
set programs will increase strength in untrained individuals, but more complex usually beneficial to do different exercises for the same musclegroups and use different
oxygen, and are essential sources of energy in the There are proteins in both meat products and plant been linked with hypertension, as well as high blood
body. Grains, vegetables, and fruits are excellent products. Animal sources of protein such as milk, pressure. People can substantially reduce their physiological adaptations, such as gains in muscle mass, tone, size, and performance resistances for the exercises. When training is performed on consecutive days, it often
sources of carbohydrates. It is recommended that meat and eggs contain the eight essential amino sodium intake by limiting consumption of processed usually requires higher-volume set training for the best results. Multiple sets of an involves the use of a split routine (different body parts exercised each day), or a split
at least 55% to 60% of the total number of calories acids (amino acids that the body cannot synthesize foods and decreasing the amount of salt added to exercise present a more intense training stimulus to the muscles during each set. program (different exercises for the same body part performed each day). There are
consumed come from carbohydrates (American and therefore must be ingested). Plant sources of foods when cooking.
Once your desired initial fitness level has been achieved, multiple-set performances many books available at the library or your local book store for the intermediate and
Diabetes Association, Diabetes & Exercise, 1990). It is protein such as beans, starchy vegetables, nuts, and
of the exercise using the proper resistance (with specific rest periods between sets) advanced weight training enthusiast. It is also recommended that you work with a
further recommended that 10% or less of the total grains do not always contain all eight amino acids. In conclusion...don’t forget hydration. Water is
calories consumed come from simple sugars like a Because of this, vegetarians must consume a variety considered an essential nutrient because of its vital will take you to the next level of strength training, endurance, and muscular development. qualified personal trainer to achieve your ultimate goals.
candy bar. of protein-containing foods. It is recommended that role in the normal functioning of the body. Water
proteins make up 10% to 15% of one’s daily calories. contributes approximately 60% of the total body Resistance Used Order of Exercise
One of the many benefits of consuming foods that are This will ensure adequate protein for growth, weight and is essential in creating an environment
The amount of resistance used for a specific exercise is probably the most important Leaders in the field of strength and conditioning believe that working the larger muscle
high in complex carbohydrates, such as rice, pasta, maintenance, and the repair of cells. Protein in which all metabolic processes occur. Water is
variable in resistance training. When designing a resistance training program, a weight groups first (chest, back, legs), should take priority over training the smaller muscle
and whole grain breads, is that they also typically requirements for adults are not as high as those necessary to regulate temperature and to transport
contain dietary fiber. Dietary fiber is a term used when recommended for infants, children, and young adults. substances throughout the body. for each exercise must be chosen. The use of repetition maximums (RM): the exact groups (biceps, triceps,deltoids, calves). The reason behind this exercise order is that
referring to substances found in plants that cannot be Note: individuals who are training intensely will have resistance that allows only a specific number of repetitions to be performed, is probably the exercises performed in the beginning of the workout are the ones that are going to
broken down by the human digestive system.Although an increase in their protein requirements. FOLLOW THESE BASIC NUTRITIONAL GUIDELINES the easiest method for determining a resistance. Typically, one uses a training RM target require the greatest amount of muscle mass to perform. Hence, exercisingthe smaller
fiber cannot be digested, it is important in helping to FOR GAINS IN STRENGTH AND LEAN MUSCLE MASS:
or a RM target zone. Example: If your RM zone is 8 to 12 repetitions and you cannot lift muscle groups first will deplete the body of the energy necessary to stimulatethe larger
avoid cancers of the digestive system, hemorrhoids, Vitamins are organic substances that are essential to
1. Choose your foods carefully.Try getting your the weight at least 8 times using proper form, the weight is too heavy. On the other musclegroups. Arm-to-leg ordering allows for some recovery of the arm muscles while
constipation, and diverticular disease because it helps the normal functioning of the human body. Although
carbohydrates from sources such as rice,
food move quickly and easily through the digestive vitamins do not contain energy to be used by the body, hand, if you can easily lift the weight 12 times, the weight is too light. In either case, the the leg muscles are exercised. “Stacking” exercises is a common practice among
vegetables,beans,whole grains,pasta and fruit.
system. It is recommended that people consume these substances are essential in the metabolism of weight needs to be changed. As the strength level of the lifter changes over time, the body builders as a way to attempt to bring about muscle hypertrophy. Stacking is
Good protein sources include fish,chicken,turkey,
20 to 30 grams of fiber per day (American Diabetes fats, carbohydrates and proteins. Because of the lean meat and low-fat or nonfat dairy products. resistanceis adjusted so a true RM target or target zone resistance is used. loading up different exercises on the same muscle group (ie. standing bicep curls,
Association, Diabetes & Exercise, 1990). Excellent critical role vitamins play, it is necessary that they exist
2. Minimize your fat intake. preacher curls, one arm concentration curls). The exercise order will have a significant
sources of dietary fiber are grains, vegetables, in proper quantities in the body.
3. Drink a minimum of 10 eight-ounce glasses of Rest Periods Between Sets and Exercises impact on the training stimulus stress level in a training session.
legumes, and fruit.
water each day.
Minerals are inorganic molecules that serve a variety One frequently overlooked variable in exercise prescription is the length of the rest
4. Eat four to six small meals a day,about three
Fats are an essential part of a healthy diet and serve of functions in the human body. The minerals that period between sets and between different exercises. Your desired fitness goals will Scheduling Training
hours apart.Small meals are more easily digested
vital functions in the human body. Among the functions appear in the largest quantities (calcium, phosphorus, and result in greater nutrition absorption. normally determine the amount of time you allow your body to rest. Exercises Finding the time to do it is one of the most difficult aspects of a training program. Once
performed by fats are temperature regulation, potassium, sulfur, sodium, chloride, and magnesium)
5. Avoid eating junk food and fast food. involving high repetitions (15 to 20) and a high number of sets (3 to 4) with short rest you have established a time to workout you should plan a training routine based on
protection of vital organs, distribution of some vitamins, are often called macrominerals. Other minerals are
6. Time your protein intake of 40-55 grams periods (30 seconds) between sets will raise metabolic demands. This in turn will burn what muscles to involve on which day. As previously discussed, the larger muscle
energy production, and formation of component parts also essential to normal functioning of the body, but
approximately 75 minutes after your workout.
of cell membranes. Like carbohydrates, fats are because they exist in smaller quantities (chromium, excess body fat and increase muscular endurance. Short rest periods are a groups such as the chest, back, and legs should take priority over working the smaller
7. Immediately following your workout,replenish
composed of carbon, hydrogen, and oxygen. iron, copper, fluoride, iodine, manganese, molybdenum, characteristic of circuit weight training, and the resistances used are typically lighter. muscle groups. Give your muscles at least 48 hours (but no more than 72 hours) of
your glycogen stores with approximately
However, their chemical structure is different. selenium, and zinc) they are called microminerals. 50-75 grams of carbohydrates. This type of workout is best for trimming body fat and toning muscle. Exercises with rest in between sessions.
heavier resistance and fewer sets usually have a longer resting period between sets.
Both animals and plants provide sources of fat. A mineral that is often consumed in inadequate
The results of using this method are normally increased muscular strength and mass.
Saturated fats come primarily from animal sources amounts by Americans is calcium. Calcium is a
For more information on nutrition visit your local
and are typically solid at room temperature. Plant mineral important in the mineralization of bone, If the desired outcome is to gain overall muscle mass, your exercise prescription
library or book store. There are many excellent books
sources of saturated fats are palm oil, coconut oil, muscle contraction, and the transmission of nerve should lean toward a higher weight resistance doing 2 to 6 repetitions per set, with a
available.
and cocoa butter. A high intake of saturated fats is impulses.Osteoporosis is a disease characterized by rest period of 3 to 4 minutes between each set.
Sets are defined as a combination of any number of reps of one exercise. The number The amount of rest between training sessions depends on the recovery ability of the
of sets used in a workout is directly related to training results. Typically, two to three sets individual. Most experts agree that three workouts per week with one day of rest between
are used by intermediate and advanced lifters to achieve optimum gains in strength. sessions allows adequate recovery, especially for the beginner. If the resistance
Experts agree that multiple-set systems work best for the development of strength and training is not excessive, only moderate amounts of delayed muscularsoreness should
muscular endurance. Gains will be made at a faster rate by using amultiple-set be experienced one day after the session. As the lifter advances and his or her body
system than gains achieved through a single-set system. The use of a singleset of an is better able to tolerate and recuperate from the resistance exercise sessions, the
exercise is recommended and very effective for individuals who are untrained or frequency of training can be increased. Well-conditioned athletes may be capable of,
just beginning a resistance training program. One-set programs might also be used and need training frequencies of 4 to 5 days in a row to improve significantly and
for simple maintenance once you are in shape. It is important to note that low-volume achieve their desired goals. When consecutive-training-day sequences areused, it is
set programs will increase strength in untrained individuals, but more complex usually beneficial to do different exercises for the same musclegroups and use different
physiological adaptations, such as gains in muscle mass, tone, size, and performance resistances for the exercises. When training is performed on consecutive days, it often
usually requires higher-volume set training for the best results. Multiple sets of an involves the use of a split routine (different body parts exercised each day), or a split
exercise present a more intense training stimulus to the muscles during each set. program (different exercises for the same body part performed each day). There are
Once your desired initial fitness level has been achieved, multiple-set performances many books available at the library or your local book store for the intermediate and
of the exercise using the proper resistance (with specific rest periods between sets) advanced weight training enthusiast. It is also recommended that you work with a
will take you to the next level of strength training, endurance, and muscular development. qualified personal trainer to achieve your ultimate goals.
The amount of resistance used for a specific exercise is probably the most important Leaders in the field of strength and conditioning believe that working the larger muscle
variable in resistance training. When designing a resistance training program, a weight groups first (chest, back, legs), should take priority over training the smaller muscle
for each exercise must be chosen. The use of repetition maximums (RM): the exact groups (biceps, triceps,deltoids, calves). The reason behind this exercise order is that
resistance that allows only a specific number of repetitions to be performed, is probably the exercises performed in the beginning of the workout are the ones that are going to
the easiest method for determining a resistance. Typically, one uses a training RM target require the greatest amount of muscle mass to perform. Hence, exercisingthe smaller
or a RM target zone. Example: If your RM zone is 8 to 12 repetitions and you cannot lift muscle groups first will deplete the body of the energy necessary to stimulatethe larger
the weight at least 8 times using proper form, the weight is too heavy. On the other musclegroups. Arm-to-leg ordering allows for some recovery of the arm muscles while
hand, if you can easily lift the weight 12 times, the weight is too light. In either case, the the leg muscles are exercised. “Stacking” exercises is a common practice among
weight needs to be changed. As the strength level of the lifter changes over time, the body builders as a way to attempt to bring about muscle hypertrophy. Stacking is
resistanceis adjusted so a true RM target or target zone resistance is used. loading up different exercises on the same muscle group (ie. standing bicep curls,
preacher curls, one arm concentration curls). The exercise order will have a significant
Rest Periods Between Sets and Exercises impact on the training stimulus stress level in a training session.
One frequently overlooked variable in exercise prescription is the length of the rest
period between sets and between different exercises. Your desired fitness goals will Scheduling Training
normally determine the amount of time you allow your body to rest. Exercises Finding the time to do it is one of the most difficult aspects of a training program. Once
involving high repetitions (15 to 20) and a high number of sets (3 to 4) with short rest you have established a time to workout you should plan a training routine based on
periods (30 seconds) between sets will raise metabolic demands. This in turn will burn what muscles to involve on which day. As previously discussed, the larger muscle
excess body fat and increase muscular endurance. Short rest periods are a groups such as the chest, back, and legs should take priority over working the smaller
characteristic of circuit weight training, and the resistances used are typically lighter. muscle groups. Give your muscles at least 48 hours (but no more than 72 hours) of
This type of workout is best for trimming body fat and toning muscle. Exercises with rest in between sessions.
heavier resistance and fewer sets usually have a longer resting period between sets.
The results of using this method are normally increased muscular strength and mass.
If the desired outcome is to gain overall muscle mass, your exercise prescription
should lean toward a higher weight resistance doing 2 to 6 repetitions per set, with a
rest period of 3 to 4 minutes between each set.
A beginner can be classified as someone who has never touched a weight, may have lifted for a while,
but has taken a substantial amount of time off, or has not consistently trained over the last six months.
If you happen to fall into any of these categories, payclose attention, because the following information
will be detrimental to the start of yourtraining program.
As a beginner, one of the most common mistakes is doing You need to give your body plenty of rest, especially if you’re One or two exercises per muscle group may not sound like
too much. Because beginners often make good gains still sore from the last workout. This will keep you fresh and enough to produce any results, but if you’re a beginer - it
quickly, many fall into the trap of thinking that more is better. growing stronger. NEVER TRAIN A BODY PART THAT most definitelty will. As you conitinue to train and your body
This may be true later in the training equation, but not for the IS STILL SORE FROM THE PREVIOUS WORKOUT. adapts to your exercise routine and recuperative demands
novice. Some of the most common injuries occur as a result Performing some flexibility exercises is a good way to keep you place upon it, you’ll be able to add more sets and exer-
of taking on too much, too soon. the blood flowing through the sore area, but do not train cises to your routine.
these muscles again until you are feeling recovered.
One of the questions most frequently asked is, “How much Another point that is highly recommended is the assistance
weight should I use?” Determining the weight for each Speaking of soreness, there is something else that you, as a of a personal trainer. Through the use of a personal trainer
exercise will vary from person to person. The weight for each beginner, should be aware of: If you work out - your muscles you can learn the mechanics and techniques of exercise, how
exercise will be lifted in sets and repetitions. Repetition willget sore. The majority of muscle soreness comes from to use proper form to avoid injury and details on proper
is defined as one execution of any exercise. A set is a microtears and a build up of lactic acid in the muscle fibers. nutrition. A good trainer will also provide MOTIVATION.
combination of any number of repetitions of one exercise. This is the result of intense exercise. Muscle soreness can
become a problem when the body is pushed too fast and When choosing a personal trainer, here are some tips:
Experimentation at each exercise station is a good technique too quickly. As a beginner, tendons, ligaments, joints and Choose an individual that is certified through an accredited
for determining the starting weight for an individual. Take the tissues have not yet developed the ability necessary to association. This is a good way to ensure that he or she is
chest press exercise for example. Performing this exercise recover from high intensity exercise. A general warm up of qualified to give you what you need. Also, take a look
with a weight that can be pressed 30 times with ease will stretching and light calisthenics prior to exercise can at what kind of shape they are in. If you want to be in
not help you achieve any particular goals. Adding the possibly reduce the amount ofpost-exercise muscle great shape, look for a trainer who is in great shape.
appropriate amount of weight that will allow you to perform soreness. A good cool down of stretching and cardio work They will know what it takes to get results. Here are a few
a maximum of 8 to 12 repetitions will help you obtain the may also decrease muscle soreness. recommended organizations:
results you desire. • National Strength & Conditioning (719) 632-6722
Now that we have laid a good foundation of the “do’s and •American College of Sports Medicine (317) 637-9200
On the other hand, if you put too much weight on the press don’ts”, let’s get into something a little more specific. • National Academy of Sports Medicine (312) 929-5101
bar and press it 4 or 5 times, then common sense will tell The Beginner’s Strength Training Program. One of the best
you to reduce the weight, wait a few minutes, then try again. beginner’s programs is the three-days-a-week routine. For
Remember, never sacrifice perfect form just for the sake of example, do a whole-body workout on Monday, Wednesday
lifting heavier weight. This is a sure-fire, one-way trip down and Friday. Use the other days for rest and recuperation. As
the road to injury. Making muscles work hard, with proper previously discussed, you want to start with the large
form is the name of the game. muscle groups first, then move on to the small muscle TRAINING FOR STRENGTH
groups. Perform one exercise per muscle group that
Now that you understand how to test each station for your consists of 2 or 3 sets of 8 to 12 repetitions. Follow this Exercises Reps Sets
starting amount of resistance, you should know which muscles routine for at least six to eight weeks in order for your body
Leg Press / Squat 8 to 12 2 or 3
to train first. Training the large muscles groups first, such as your to establish the proper stimulation for growth.
Leg Extension 8 to 12 2 or 3
chest, legs, and back, should be done before training your
Leg Curl 8 to 12 2 or 3
small muscle groups like the arms, shoulders, and calves.
Calf Raise 8 to 12 2 or 3
Starting with the large muscle groups will help you achieve Bench / Chest Press 8 to 12 2 or 3
and maintain quicker gains. The large muscles groups will Incline Press 8 to 12 2 or 3
require more stimulation and a higher intensity level than the Incline Pec Fly 8 to 12 2 or 3
smaller muscle groups. Training your arms with all-out Lat Pulldown 8 to 12 2 or 3
intensity and training your chest immediately afterwards will
Seated Row 8 to 12 2 or 3
not leave you with enough energy necessary to properly
Military Press 8 to 12 2 or 3
stimulate the muscle fibers in your chest. Moreover,
Upright Row 8 to 12 2 or 3
because the triceps are required in chest press movements,
Bicep Curl 8 to 12 2 or 3
your arm muscles will fail much more quickly than your
chest muscles, which will also hold back your chest training. Tricep Pressdown 8 to 12 2 or 3
Tricep Extension 8 to 12 2 or 3
As a beginner, you will find that your gains will come quickly. Resistance Ab Crunch 20 to 30 2 or 3
The excitement and enthusiasm that comes with these gains Resistance Oblique Crunch 20 to 30 2 or 3
may cause you to spend even more time on your gym. Take
it easy! Remember, just as too little exercise won’t stimulate
Rest period between sets should be about 60 to 90 seconds.
muscle growth...too much exercise won’t either.
A warmed muscle is a more flexible muscle that’s better able to lift heavier weights and work in a full range of motion.
Those warmed muscles also greatly reduce your chance of training injuries.
The use of improper form is a good way to keep you out of the gym. Not only does improper form cause injuries,
it also doesn’t allow for adequate muscle-fiber stimulation.
Overloading the muscles is a good way to promote muscular growth, but packing on too muchweight can cause a
snowball effect of improper form, injuries, and down time from your routine.
Not lifting enough weight will prohibit the stimulation necessary for muscular growth. Keep challenging yourself to lift
heavier weights on a progressive basis always maintaining proper form.
If you’re still sore from your previous workout, you don’t have to go back at it just because it’s your scheduled day.
Give your body an extra day off to fully recover so when you return you will be able to give 100%.
6. Overtraining
It’s not how much time you spend working out, but what you accomplish that really matters. Try to keep your
resistance workouts within 45 to 60 minutes per session.
Eating the right combination of foods, along with good supplementation, will greatly promote your success. Make your
diet 50 percent carbohydrate, 35 percent protein, 15 percent fat, and take a good multivitamin and protein / carbohydrate
supplement. Don’t forget the water- at least 80 ounces a day! Hydration is critical.
Your body adapts very quickly to the demands placed upon it. That’s why you should have a variety of exercises and
routines that you can do. To keep your body growing, you’ve got to keep it off-guard. Changing your exercises and
routines is a sure way to do it.
49
25
It is important to first establish specific Once you have determined your personal goals, you will need to set up a schedule There are three basic types of weight Which training method is right for you?
and realistic goals. You should determine that helps you attain them. Set up a schedule that includes the number of workouts training methods:
your long term goal and then set a per week, the type of workout activity, the time of day for each workout, and the actual
series of short term goals that will workout program. Don’t forget to factor in the warm up and cool down periods. You 1.Training for muscular FOR MUSCULAR FOR STRENGTH FOR POWER
help you attain your long term goal. may have to modify your current lifestyle to accommodate your new schedule. It’s very endurance and definition ENDURANCE & DEFINITION AND MUSCLE MASS
The most common goals are: important to include the following basic components to achieve successful results: 2.Training for strength
This training method incorporates This type of training is the most This is the method most often used by
3.Training for power and
achieving and maintaining a high popular of the three and is designed bodybuilders and is recommended
If your personal goals
muscle mass
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
involve losing a
You should select a training method
adds muscle definition and muscular muscle-tendon junction. This type of heavy — this shocks the muscles and
that reflects both your present fitness
endurance to your entire body. training is especially important for stimulates a more rapid increase in
considerable amount
level and your long term goals. You
Exercises are most commonly athletes. Normally, exercises are muscle size. Usually exercises are
should begin carefully and with proper
performed for 15 to 20 repetitions and performed using moderate to heavy performed for 2 to 6 repetitions and
of body fat you will
professional guidance. You can always
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.
move from one training method to
weight. The rest period between sets sets. The rest period between sets The rest period between sets should
need to focus more
another as you progress.
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
on aerobic exercise
If you are beginner, you should start
elevated heart rate and prevent the before you hit them again. recovery between sets.
slowly and carefully, gradually increasing
Muscular Endruance & Definition and weight training Stretching Aerobic Exercise muscles from cooling down.
the frequency and intensity of your
training. Always play it safe – be realistic
for muscular about your goals and your schedule. DESIGNING YOUR PERSONAL ROUTINE
Realistic goals are safer and easier to
endurance and
follow.
definition. If your You need to decide which of the above training methods is best
Which is the right training method
suitedto accomplish your personal goals.
for you? First, take a look at your FOURTH:
goals involve a large
present physique and determine your SECOND: Order the exercises in your routine so you are working the
increase in muscle objectives. Do you want a trim, toned, Study the exercise poster that came with your Body-Solid large muscle groups first and the small muscle groups last.
well-defined body? Are you involved in
machine and select one or two exercises per body part (body
a sport where speed, strength and FIFTH:
size you will need to parts are listedto the left of the exercise pictures). Be sure to
power are most important? Maybe you include exercises for allbody parts. If you leave out certain Keep a record! Write down the exercises, number of sets,
Increase Strength focus on power and Weight Training Nutrition want bulging muscles and a terrific body parts your exercise routine and your body will not be number of reps and the amount of resistance (weight).
V-shape torso so you look great on the
balanced. If you are trying to increase muscle mass or
beach. Once you make a decision on
muscle mass weight increase strength to a muscle group it is alright to add extra
what the final results should be, you BEGINNER’S SAMPLE WORKOUT ROUTINE
exercises to the area you are particularly concerned about.
can set up your personal program WHEN TRAINING FOR DEFINITION
training. Depending
using the proper training method to THIRD: Exercise Reps Sets
on your goals, you achieve your goals. Coordinate your body part exercise program and your Bench / Chest Press 15 to 20 3 or 4
personal schedule. If you select one exercise per body part Lat Pulldown 15 to 20 3 or 4
will have different you can normally do your entire routine in the same workout. Shoulder Press 15 to 20 3 or 4
If you choose to do more than 12 exercises you may decide Tricep Pressdown 15 to 20 3 or 4
nutritional to divide your workout routine into upper and lower body Bicep Curl 15 to 20 3 or 4
exercises. You can split your schedule to work upper body Leg Press/Squat 15 to 20 3 or 4
requirements. one day and lower body the next day. Remember to rest each Leg Extension 15 to 20 3 or 4
particular muscle group 48 hours before working it again. Leg Curl 15 to 20 3 or 4
Increase Power & Muscle Mass Calf Raise 15 to 20 3 or 4
There are three basic types of weight Which training method is right for you?
training methods:
1.Training for muscular FOR MUSCULAR FOR STRENGTH FOR POWER
endurance and definition ENDURANCE & DEFINITION AND MUSCLE MASS
2.Training for strength
This training method incorporates This type of training is the most This is the method most often used by
3.Training for power and
achieving and maintaining a high popular of the three and is designed bodybuilders and is recommended
muscle mass
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
You should select a training method
adds muscle definition and muscular muscle-tendon junction. This type of heavy — this shocks the muscles and
that reflects both your present fitness
endurance to your entire body. training is especially important for stimulates a more rapid increase in
level and your long term goals. You
Exercises are most commonly athletes. Normally, exercises are muscle size. Usually exercises are
should begin carefully and with proper
performed for 15 to 20 repetitions and performed using moderate to heavy performed for 2 to 6 repetitions and
professional guidance. You can always
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.
move from one training method to
weight. The rest period between sets sets. The rest period between sets The rest period between sets should
another as you progress.
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
If you are beginner, you should start
elevated heart rate and prevent the before you hit them again. recovery between sets.
slowly and carefully, gradually increasing
muscles from cooling down.
the frequency and intensity of your
training. Always play it safe – be realistic
about your goals and your schedule. DESIGNING YOUR PERSONAL ROUTINE
Realistic goals are safer and easier to
follow.
You need to decide which of the above training methods is best
Which is the right training method
suitedto accomplish your personal goals.
for you? First, take a look at your FOURTH:
present physique and determine your SECOND: Order the exercises in your routine so you are working the
objectives. Do you want a trim, toned, Study the exercise poster that came with your Body-Solid large muscle groups first and the small muscle groups last.
well-defined body? Are you involved in
machine and select one or two exercises per body part (body
a sport where speed, strength and FIFTH:
parts are listedto the left of the exercise pictures). Be sure to
power are most important? Maybe you include exercises for allbody parts. If you leave out certain Keep a record! Write down the exercises, number of sets,
want bulging muscles and a terrific body parts your exercise routine and your body will not be number of reps and the amount of resistance (weight).
V-shape torso so you look great on the
balanced. If you are trying to increase muscle mass or
beach. Once you make a decision on
increase strength to a muscle group it is alright to add extra
what the final results should be, you BEGINNER’S SAMPLE WORKOUT ROUTINE
exercises to the area you are particularly concerned about.
can set up your personal program WHEN TRAINING FOR DEFINITION
using the proper training method to THIRD: Exercise Reps Sets
achieve your goals. Coordinate your body part exercise program and your Bench / Chest Press 15 to 20 3 or 4
personal schedule. If you select one exercise per body part Lat Pulldown 15 to 20 3 or 4
you can normally do your entire routine in the same workout. Shoulder Press 15 to 20 3 or 4
If you choose to do more than 12 exercises you may decide Tricep Pressdown 15 to 20 3 or 4
to divide your workout routine into upper and lower body Bicep Curl 15 to 20 3 or 4
exercises. You can split your schedule to work upper body Leg Press/Squat 15 to 20 3 or 4
one day and lower body the next day. Remember to rest each Leg Extension 15 to 20 3 or 4
particular muscle group 48 hours before working it again. Leg Curl 15 to 20 3 or 4
Calf Raise 15 to 20 3 or 4
Listed below are Body-Solid’s picks of the best exercises you can do for each body part. These exercises can be CHART
done using free weights, machines and multi-station gyms. Learn to do each exercise in proper form. You can
make substitutions in your training and try variations of each using different Body-Solid grips, cable attachments and
accessories to slightly change the emphasis of a particular exercise. Note: Many movements, especially multijoint
exercises, work more than one muscle group. For example, your front deltoids and triceps are stimulated during
bench / chest pressing movements.
This powerful muscle group is the A signature muscle of a strong upper A two-headed muscle, the biceps’ The main muscles of the thighs are the
Note: These illustrations depicting exaggerated musculature are
cornerstone of a well-developed upper back, well-developed traps help prevent primary focus is to flex your elbow and quadriceps which are composed of four Neck Chest not in the textbook anatomical position. As such, they are inexact
body. To most thoroughly work your neck injury. Shrug movements should supinate your wrist. The ability to build muscles. You have several others near Omohyoid Pectoralis Major for medical purposes but are useful for a general understanding.
pecs, include both pressing and fly be done with heavy weightsin a straight your biceps peak is largely genetic, the hip joint, including the body’s largest Pectoralis Minor
movements and vary the angle of the up-and-down motion. but exercises that maximally stress the muscle group, the gluteals. Multijoint (beneath major)
Sternocleidomastoid •
bench from decline to flat to incline. STRAIGHT BAR SHRUG short head will help. movements (in which action occurs at Trapezius • • • Shoulders
both the hip and knee joints) are your
best choice to work these muscles. • • Deltoid Back BACK VIEW
INCLINE PRESS BEHIND THE BACK SHRUG STANDING BICEP CURL • anterior head Teres Minor
DECLINE PRESS UPRIGHT ROW SEATED BICEP CURL BACK SQUAT middle head
PEC FLY INCLINE CURL FRONT SQUAT • posterior head Triceps
INCLINE FLY PREACHER CURL LEG PRESS Infraspinatus Triceps Brachii
DECLINE FLY LOWER BACK CONCENTRATION CURL LUNGE • •• • Biceps lateral head
CABLE CROSSOVER Important not only for spinal protection ONE-ARM CABLE CURL REVERSE LUNGE Brachialis Rhomboid Major longhead
DIPS but also because it’s the seat of power FOREARMS STEP-UP • • Biceps Brachii medial head
for many exercises. If you spend a great WRIST CURL LEG EXTENSION (does not work glutes) • Pronator • long head
deal of time crunching for abs, you need REVERSE WRIST CURL • Teres • • short head • • • •
S Th H e O s U ho L u D ld E er R j S oint, which has the t d o e v b e a lo la p n m ce e n y t o a u n r d t r m ai u n s in c g u la fo r r b c a o la m nc p e le . te HAMSTRINGS • P Lo a n lm g a u r s is •• • Forearms • • •
• Extensor
greatest range of motion of all joints in PULL UP ABDOMINALS On the back of the thighs, the • Extensor Carpi Ulnaris • •
the body, is best worked by training all The rectus abdominus has upper and hamstrings balance the quads and
three deltoid heads.Include a pressing LAT PULLDOWN lower regions, but you can’t isolate one allow for a wide range of movement. • • Brevis Abductor
movement followed by a raise for each area over the other. Still, include both Good exercise choices include those Pollicis •
of the three heads. S B E E A N T T E O D V R E O R W ROW upper and lower ab movement to more that work the hamstrings and both the Abs • • E P x o t l e lic n i s s o L r ongus Longus Trapezius • • • Abs
strongly emphasize those areas, and hip and knee joints.
•
BEHIND THE NECK PRESS REVERSE GRIP PULLDOWN do twisting movements to work the DEADLIFT External Oblique Flexor Carpi Radialis Oblique
•
obliques for complete development. Rectus Abdominis Erector Spinae
BENT-OVER LATERAL DELTOID RAISE TRICEPS CABLE AB CRUNCH LYING LEG CURL Thighs Vastus Flexor Latissimus •
REVERSE PEC-FLY This three-headed muscle on the back DECLINE BENCH CRUNCH SEATED LEG CURL Sartorius Medialis Carpi Dorsi
UPPER BACK o t c h f r e o y s o e s u l b r t o h a w e r . m e L l i i b k s e o i w n th v o e a l n v b d e ic d e s i h p n o s e u , x l t d h te e e n r t s r j i i o o c i n e n p t o s s . f LO R H W E A E V N R E G R I A N S B G E R C K E R N G U E I E N O N C R H AISE ONE-LEGGED STANDING LEG CURL Adducto P r e L c o ti G n n e g ra u u c s s ilis • • • Rec V t a u s s t u F U s e m l L n a o a t r r e i i s s ralis T F h a o sc ra ia columbar • • • G G G l l u u lu t t e e u a t s s e M M s e a d xi i m us us
A bo p th o w m e id rf d u l l e - u b p a p c e k r t b hi a c c k k n e is s s m a a n r d k e w d i d b th y B th e e c a tr u ic s e e p o s f t t h h is ro , u yo g u h c a a n v a a r n i d et s y h o o f u l a d n w g o le rk s OB H L I I P Q T U H ES RUST C Ca A lv L e V s E co S nsist of two major muscles, Tensor Fasciae Latae • • Patella (kneecap) Ham Ilio s ti t b r ia i l n B g an s d • •
(the sought-after V-taper). This is to ensure complete development. CABLE SIDE BEND the gastrocnemius and soleus. The Biceps Femoris
best achieved by combining various LYING TRICEPS EXTENSION OBLIQUE CRUNCH latter is best worked when the knee is •
rows with pull-downs and pull-ups. CABLE TRICEPS EXTENSION flexed, as in the seated calf raise. Semitendinosus •
Remember to varyyour grip to slightly CABLE TRICEPS PRESSDOWN STANDING CALF RAISE Gracilis Calves
change the stimulus. Gastrocnemius
CLOSE-GRIP BENCH PRESS SEATED CALF RAISE Calves Semimembranosus Soleus
PULL UP REVERSE-GRIP PRESSDOWN DONKEY CALF RAISE Gastrocnemius Peroneus Longus • Peroneus Brevis
UPRIGHT ROW TRICEPS PRESS LEG PRESS CALF RAISE Tibia (bone) Soleus Extensor Digitorum Longus
LAT PULLDOWN DIPS HACK SQUAT CALF RAISE • Flexor Hallucis Longus
Note: These illustrations depicting exaggerated musculature are
Neck Chest not in the textbook anatomical position. As such, they are inexact
Omohyoid Pectoralis Major for medical purposes but are useful for a general understanding.
(beneath major)
Sternocleidomastoid •
Trapezius • • • Shoulders
• anterior head Teres Minor
middle head
• posterior head Triceps
• •• • Biceps lateral head
• medial head
Pronator • long head
•
Teres • short head • • •
Palmaris •• Forearms • • •
• Longus •
• Extensor
•
Pollicis •
• • Brevis Abductor
Pollicis •
• • Extensor Longus •
•
•
•
Adducto P r e L c o tin n e g u u s s • • Thoracolumbar • • Glutes
Gracilis • Rec V t a u s s t u F s e m La o t r e is ralis Fascia • G G l l u u t t e e u a s s M M e a d xi i m us us
Tensor Fasciae Latae • • Iliotibial Band • •
•
Semitendinosus •
30
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Flexibility is an important component of physical fitnessand needs to be addressed
in a resistance training program. The two main purposes for stretching are injury
prevention and a faster rate of recovery from exercise. Stretching should be
performed in both the warm up and cool down phases of a training session. A good
general guideline is that each workout session should be preceded by 5 to 15 minutes
The following
of general warm up,followed by 8 to 12 minutes of stretching, and concludedwith 4 to 5
minutes of post-exercise stretching.
pages show
A regular stretching program will loosen muscle tissue,allowing an increased range
illustrations with
of motion. This helps prevent microtears at the muscle-tendon junction. Almost 90%
of all injuries from muscle strain occur at the muscle-tendon junction. Repeated
descriptions of
injury at this junction can lead to a build-up of scar tissue, which impedes range of
motion and adds stress to the joints.
static stretching
Begin by stretching the major muscle groups first. Move in and out of your stretches
for warm up and
with smooth, slow, controlled motion. Hold the stretch for at least 10 secondswhen
you feel you have reached your muscle’s maximum distance. Do not use fast,
post-exercise
hurried or reckless motions when stretching. Fast and bouncy motions will increase
the risk of injury.
cool down.
The most common and most popular type of stretching is the static stretching
Remember...
technique. This form of stretching involves voluntary, complete relaxation of the
muscles while they are elongated. A static stretch is a constant, steady stretch in
stretch your
which the end position is held for 10 to 30 seconds. This technique is popular
because it is easy to learn, effective, and accompanied by minimal soreness with
large muscle
the least risk of injury.
groups first and
Ballistic stretchinginvolves a bouncing or bobbing movement during the stretch.
The final position inthe movement is not held. Ballistic stretching is unpopular
do all stretches
because of the increased amount of delayed muscle soreness and the possibility of
injury during the stretching exercise. Ballistic stretching is notrecommended.
in a smooth,
A dynamic stretch involves flexibility during sport specific movements. Dynamic
slow, controlled
stretchingis similar to ballistic stretching in that it utilizes movement, but dynamic
stretching includes movements that may be specific to a sport or movement
manner.
pattern. Dynamic stretching is most common among track and field athletes, but is
also used in other sports, such as basketball and volleyball. An example of dynamic
stretching would be a tracksprinter performing high knees with an emphasis on
knee height and arm action, not on horizontal speed.
34
58
SSSSSSSSSTTTTTTTTTRRRRRRRRREEEEEEEEETTTTTTTTTCCCCCCCCCHHHHHHHHHIIIIIIIIINNNNNNNNNGGGGGGGGG
WWWWWWWWWAAAAAAAAARRRRRRRRRMMMMMMMMM---------UUUUUUUUUPPPPPPPPP/////////CCCCCCCCCOOOOOOOOOOOOOOOOOOLLLLLLLLL---------DDDDDDDDDOOOOOOOOOWWWWWWWWWNNNNNNNNN
MUSCLE(S) AFFECTED: latissimus dorsi and teres major
1. Stand or sit with the right arm slightly flexed (15°to 30°) and
adducted across the chest.
2. Grasp the upper arm just above the elbow, placing the left hand Stretching the
on the posterior side of the upper arm. upper back
3. Pull the right arm across the chest (toward the left) with the left
hand.
4. Hold for 10 seconds.
5. Repeat with the left arm.
Stretching the
MUSCLE(S) AFFECTED: latissimus dorsi and wrist flexors shoulders,chest
and upper back
1. Stand with arms in front of torso, fingers interlocked with palms
facing each other.
2. Slowly straighten the arms above the head with palms up.
3. Continue to reach upward with hands and arms.
4. While continuing to reach upward, slowly reach slightly backward.
5. Hold for 10 seconds.
the low back
and sides
MUSCLE(S) AFFECTED: internal oblique, external oblique and spinal erectors
1. Sitting with legs straight and upper body nearly vertical, place
right foot on left side of left knee.
2. Place back of left elbow on right side of right knee, which is now
bent.
3. Place right palm on floor 12 to 16 inches behind hips.
4. Push right knee to the left with left elbow while turning shoulders
and head to the right as far as possible. Try to look behind the
back.
5. Hold for 10 seconds.
6. Repeat with left leg.
Stretching the
low back from
seated position
MUSCLE(S) AFFECTED: spinal erectors
1. Sitting, knees flexed 30 to 50 degrees, let the legs totally relax.
2. Point the knees outward; the lateral side of the knees may or may
not touch the floor.
3. Lean forward from waist and reach forward with extended arms.
Hold position for 10 to 15 seconds.
4. Bending and relaxing legs decreases hamstring involvement and
increases lower back stretch.
SSSSSSSSSTTTTTTTTTRRRRRRRRREEEEEEEEETTTTTTTTTCCCCCCCCCHHHHHHHHHIIIIIIIIINNNNNNNNNGGGGGGGGG
WWWWWWWWWAAAAAAAAARRRRRRRRRMMMMMMMMM---------UUUUUUUUUPPPPPPPPP/////////CCCCCCCCCOOOOOOOOOOOOOOOOOOLLLLLLLLL---------DDDDDDDDDOOOOOOOOOWWWWWWWWWNNNNNNNNN
MUSCLE(S) AFFECTED: external oblique, latissimus dorsi and serratus anterior
1. Stand with feet 14 to 16 inches apart.
2. Interlace the fingers with palms facing each other.
the sides,upper
3. Reach upward with straight arms.
back and shoulders
4. Keeping arms straight, lean from waist to left side.
Do not bend knees.
5. After moving as far as possible, hold for 10 seconds.
6. Repeat to the left side.
Stretching shoulder
joints—sitting
MUSCLE(S) AFFECTED: deltoids and pectoralis major
1. Sitting with legs straight and arms extended, place palms on floor
about 12 inches behind hips.
2. Point fingers away (backward) from body.
3. Slide hands backward and lean backward.
4. Hold for 10 seconds.
Stretching the chest
MUSCLE(S) AFFECTED: deltoids and pectoralis major
1. Standing, place both arms behind back.
2. Interlock fingers with palms facing each other.
3. Straighten arms fully.
4. Slowly raise the straight arms.
5. Hold for 10 to 15 seconds.
6. Keep head upright and neck relaxed.
Remember... do all stretches in a
smooth, slow, controlled manner.
SSSSSSSSSTTTTTTTTTRRRRRRRRREEEEEEEEETTTTTTTTTCCCCCCCCCHHHHHHHHHIIIIIIIIINNNNNNNNNGGGGGGGGG
WWWWWWWWWAAAAAAAAARRRRRRRRRMMMMMMMMM---------UUUUUUUUUPPPPPPPPP/////////CCCCCCCCCOOOOOOOOOOOOOOOOOOLLLLLLLLL---------DDDDDDDDDOOOOOOOOOWWWWWWWWWNNNNNNNNN
Stretching the hamstrings with
emphasis on insertion of the
hamstrings and calves.
MUSCLE(S) AFFECTED: hamstrings, spinal erectors and gastrocnemius
1. Sit with the upper body nearly vertical and legs straight.
2. Lean forward from waist and grasp toes with each hand, slightly
pull toes towards the upper body, and pull chest towards leg.
(If you are very stiff, try to grasp the ankles.) Hold for 10 seconds.
3. Release toes and relax foot.
4. Grasp ankles and continue to pull chest towards legs. Hold for 10
seconds. Stretching the hamstrings with
5. Still grasping the ankles, point away from body and continue to emphasis on the middle portion.
pull chest towards legs. Hold for 10 seconds.
Stretching the hamstrings
with emphasis on the
upper portion.
Stretching the groin
MUSCLE(S) AFFECTED: adductors and sartorius
1. Sitting with the upper body nearly vertical and legs straight, flex
both knees as the soles of the feet come together.
2. Pull feet toward body.
3. Place hands on feet and elbows on legs.
4. Pull torso slightly forward as elbows push legs down.
5. Hold for 10 to 15 seconds.
SSSSSSSSSTTTTTTTTTRRRRRRRRREEEEEEEEETTTTTTTTTCCCCCCCCCHHHHHHHHHIIIIIIIIINNNNNNNNNGGGGGGGGG
WWWWWWWWWAAAAAAAAARRRRRRRRRMMMMMMMMM---------UUUUUUUUUPPPPPPPPP/////////CCCCCCCCCOOOOOOOOOOOOOOOOOOLLLLLLLLL---------DDDDDDDDDOOOOOOOOOWWWWWWWWWNNNNNNNNN
Straddle (Spread Eagle) Stretching the hamstrings and groin
MUSCLE(S) AFFECTED: gastrocnemius, hamstrings, spinal erectors, with emphasis on insertion of
the hamstrings and calves
adductors and sartorius
1. Sit with the upper body nearly vertical and legs straight, and
spread legs as far as possible.
2. With right hand, grasp toes of right foot and pull on toes slightly,
while pulling chest toward right leg. Hold for 10 seconds.
3. Release toes and relax foot.
4. Grasp ankle and continue to pull chest toward right leg. Hold for
10 seconds.
5. Point toes away from body and continue to pull chest toward right
leg. Hold for 10 seconds.
6. Repeat process with the left leg. Stretching the hamstrings and groin
7. Repeat process by grasping right toes with right hand and left with emphasis on the upper portion
toes with left hand. Move the torso forward and toward the ground.
Stretching the groin,low
back and hamstrings
SSSSSSSSSTTTTTTTTTRRRRRRRRREEEEEEEEETTTTTTTTTCCCCCCCCCHHHHHHHHHIIIIIIIIINNNNNNNNNGGGGGGGGG
WWWWWWWWWAAAAAAAAARRRRRRRRRMMMMMMMMM---------UUUUUUUUUPPPPPPPPP/////////CCCCCCCCCOOOOOOOOOOOOOOOOOOLLLLLLLLL---------DDDDDDDDDOOOOOOOOOWWWWWWWWWNNNNNNNNN
MUSCLE(S) AFFECTED: gastrocnemius and soleus; also, achilles tendon
1. Have ready a step or board 3 to 4 inches high.
2. Place balls of both feet on the step or board, 1 inch from its edge.
3. With straight legs, lower heels as far as posible.
4. Hold for 10 to 15 seconds.
5. To stretch achilles tendon, raise heels slightly. Slightly flex the knees and then lower the heels.
This stretch will be felt in the achilles tendon.
6. Hold for 10 to 15 seconds.
7. For a more intense and individualized stretch, perform this stretch
with one leg at a time.
Stretching the calves Preparing to stretch Stretching the
standing on a step the achilles tendon by achilles tendon by
slightly bending the knee lowering the heel
M a i n f r a m e P a r t s L i s t
D 2 LARGE RACK UPRIGHT (50 x 75 x 2.0 x 800 L) mm
E 7 RACK UPRIGHT (50 x 1.8 x 800 L) mm
F 1 SAFETY BAR (chRomE) (ϕ 1” x 1.6 x 1080 L) mm
G 2 STABILITY BAR (75 x 75 x 3 T x 935) mm
Part numbers are required when ordering parts.
40
H a r d w a r e L i s t ( c o n t i n u e d )
1 2 FLAT PLATE (50 x 120 x 6 T) mm (8312-181)
9 32 WASHER M8 ID x M16 (OD)
10 16 WASHER M10 (ID) x M19 (OD)
11 13 CONVEx END CAP M50x50 (9211-087)
12 2 LOCKING WHEEL (ϕ 75 x 48) mm (9213-046)
13 2 WHEEL (ϕ 75 x 48) mm (9213-047)
14 2 CONVEx END CAP M50x75 (9211-165)
15 2 END CAP ϕ 1” (9211-016)
16 2 BODY SOLID LOGO (32 x 171) mm (9440-246)
17 2 CAUTION - FINGER TRAP (38 x 48) mm (9440-249)
18 1 CAUTION - GENERAL CAUTION (44 x 123) mm (9440-250)
19 1 WARNING - MAx LOAD (53 x 31) mm (9440-247)
20 2 WARNING - TIP OVER HAZARD (43 x 83) mm (9440-248)
21 36 SPRING WASHER M10 ID x M18 (OD)
Part numbers are required when ordering parts.
41
H a r d w a r e ( T o S c a l e )
(shown in actual size)
(shown in actual size)
(shown in actual size)
(shown in actual size)
2. M10XP7ar0t# H 3E X HE AD SMC8Rx2E0W ........H..e.x.. .H..e..a.d.. .B..o.l.t. ......... .....14 PCS Qty. 16
4. M10X20 ALLEN SC3R. MEW8X (2F0U HLEL XT HHREEAADD S).C..R...E..W.......3..6..P...C..S................................16PCS
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inch 0 1" imncmh 000 2" 1100 20 1" 3 3 0 " 40 520" 4" 6600 70 3"8 5 0 " 90 1040" 6" 110 120 5"130 140 1560"
minmch 000 1100 20 1"30 40 520" 6600 70 3"80 90 1004" 110 120 51"30 140 1506"
inch 0 1" 2" 3" 4" 5" 6"
(shown in (aschtouwaln s iinz ea)ctual size)
2. M10X27.0 M H1E0XX 7H0E HAEDX S HCERAEDW S..C...R...E..W............................................................1..4..P..C...S...14PCS
(shown in actua(sl hsiozwe)n in 3a.c tMua8l Xsi2ze30). HME8XX 2H0E HAEDX S HCERAEDW S...C..R...E..W................................................................1..6..P..C...S...16PCS
2. M10X70 H2E. XM 1H0EXA7D0 SHCERX EHWE.A..D... .S..C...R..E...W..............................................1..4..P..C...S..........14PCS
4. M10X41.0 M A1L0LXE1N0 SACLLREENW S (CFURLELW T (HFRUELAL DT)H..R...E..A...D..)....................3..6..P..C...S...36PCS
3. M8X20 HE3X. M H8EXA2D0 SHCERX EHWE.A..D... .S..C...R..E...W..................................................1..6..P..C...S..........16PCS
5. SPRIN5.G S PPIRNI N(8G8 4P0I-N0 2(888).4..0..-.0..2..8..)..........................................................................2..P..C...S.....2PCS
4. M10X10 A4L. LME1N0 XS1C0R AELWL E(FNU SLCL RTEHWRE (FAUDL).L.. .T..H...R..E...A..D...)......3..6..P..C...S..........36PCS
8. M10 W8.A MS1H0E WR A(IS.DH).E..R8 P(IC.DS)...8PCS9. M8 W9A.S MH8E WR A(ØS1H6E).R.. 3(Ø2P1C6)S...32PCS
5. SPRING P5I.N S (P8R8I4N0G-0 2P8IN). .(..8..8..4..0..-.0..2..8..)............................................................2..P..C...S............2PCS
(shown in a(csthuoawl sniz ien) actual size)
8. M10 WAS8H. EMR1 0(I .WD)A..S.8HPECRS (I.D)...8P9C. SM8 WASH9E. RM 8(Ø W16A)S..H.3E2RP C(ØS16)...32PCS
2. M10X720. HME1X0 XH7E0A HDE SXC HREEAWD. .S..C...R...E..W........................................................1..4..P..C...S.....14PCS
H a r d w a r e ( T o S c a l e )
3. M8X203 H. MEX8 XH2E0A HDE SXC HREEAWD. .S..C...R...E..W............................................................1..6..P..C...S.....16PCS
Part# 6 M10 Nylo(ns hLoowckn Ninu at (csthuoawl sn i zine )act ual sizeQ)ty. 10
(shown in actual( sshizoew)n in ac6tu.Mal1 s0iz NeY)6L.OMN10 L NOYCLKO NNU LTO .C..1K0 NPCUST ...10PCS7. M8 NYL7O. MN8 L NOYCLKO NNU LTO..C.1K6 PNCUST...16PCS
2. M10X720. MHE10XX H7E0 AHDE XS CHREEAWD .S...C..R...E..W.........................................................1..4..P...C..S.....14PCS
2. M10X70 H2E.X M H1E0XA7D0 S HCERXE HWE..A..D... .S..C...R..E...W............................................1..4..P..C...S...........14PCS
4. M10X140. AML1L0EXN1 0S ACLRLEEWN (SFCURLEL WTH (RFUEALLD )T..H..R...E..A..D...)................3..6..P..C...S.....36PCS
3. M6.M8X102 N0 YHLEO3XN. 6 MLH.MOE81CXA0K2 DN 0N YS UHLCTOE R.N.X. E1L 0HWOPECC.P.AK.Sa. D.Nr.t. #U.S .T7.C m . . ..R. m ..1.E.0. 7 .WP. 3 . .C . . M .. 00.S. M . m 8 .... . 8 N . m ... X . Y 11..M.00. 2 L ... O8. 0 . 3 . . . N .00 .H ..2 . . 7 M .0 L . E .. . O . . 8X . M ..11 C . X . .00 8 3. H 1 K . 2 0 . N 6 E . 0 N .P Y .N A 2 U . H L C0.y 4 D T . Ol 0 E .oS . . .Nn. X . S . 1 3 .L L C 6 .05 H .oOP 0. R c. E CC .k E . A SK .4 N1 W 0 D 66 uN 600 t . P U S.. T C5 .C. 0 . 7 . . S R. . 0 1 .. E 6 .. P 66 W. 00 . 8 C . 0 .. S ...... 7 ... 0 . 9 .. 0 ......... 8 . 1 .. 0 Q .. 0 .. 0 .. t . y ... . . . 9 . 1 . 10 .. 6 1 ... 0 ..... 1 .... 01 .. 0 .. 2 1. 0 .6.. 1 P. 11 . 0 .C 3 . 0 .S.. 1 . 1 . 2 . 40 1 0 6 1 P 31 C 050 S 140 150
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inch 0 inch 10" 21"" 32"" 43"" 54"" 65"" 6"
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mm 00 mm1100 2000 311000 2400 5300 664000 5700 668000 9700 18000 19100 110200 113100 114200 115300 140 150
6.M10 NYL6O.MN1 L0O NCYKL ONNU TL O...C10KP NCUST ...10PCS7. M8 NYL7O.N M L8O NCYKL ONNU TL.O..1C6KP CNSUT...16PCS
6.M10 NYLON 6L.OMC1K0 NNYULTO ..N.1 L0OPCCSK NUT ...107P. MCS8 NYLON L7O. MCK8 NNYULTO...N1 6LPOCCSK NUT...16PCS
inch 0 inch 0 1" 1" 2" 2" 3" 3" 4" 4" 5" 5" 6" 6"
mm 00 mm1100 2000 113000 2400 3500 466000 5700 668000 7900 18000 19100 110200 111300 112400 113500 140 150
mm 00 1100mm20 0030 110040 2050 306600 4070 5080 660090 71000 81010 91020 101030 111400 112500 130 140 150
inch 0 inch 0 1" 1" 2" 2" 3" 3" 4" 4" 5" 5" 6" 6"
inch 0 inch 1"0 2"1" 3"2" 4"3" 5"4" 6"5" 6"
11
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Exploded View 20 5
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N o t e s
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Body-Solid machines maintain several patented and patent pending features and designs. All rights reserved on all design patents and utility patents.
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