DETERMINE TOUR
TRAINING METHOD
There are three basic types o f weight
training methods:
1. Training for muscular
endurance and definition
2. Training for strength
3. Training for power and
muscle mass
You should select a training method
th at reflects both yo ur present fitness
level and your long term goals. You
should begin ca refully and with proper
professional guida nce. You can always
m ove from one training m ethod to
another as you progress.
If you are beginner, you should start
slowly and carefully gradually increasing
the frequency and intensity of your
training. Always play it safe - be realistic
ab ou t your goals and yo ur schedule.
Realistic goals are safer and easier to
follow.
W hich is the rig ht trainin g m ethod
for you? First, take a look at your
present physique and determ ine your
objectives. Do you w ant a trim, toned,
w ell-defined body? A re you involved in
a sport w here speed, strength and
pow er are m ost im portant? M aybe you
w ant b u lging m uscles and a terrific
V-shape torso so you look great on the
beach. O nce you m ake a decision on
w hat the final results should be, you
can set up your personal program
using the proper training m ethod to
achieve your goals.
Which training method is right for you?
FOR MUSCULAR
ENDURANCE & DEFINITION
This train in g m ethod inco rp o ra te s
ac h ie vin g an d m a inta in ing a high
ca rdiova scular (heart) rate and helps
burn aw ay excess fatty tissue. It also
ad ds m uscle definition and m uscular
en d u ra n c e to yo ur entire body.
E xercises are m o st co m m only
perform ed for 15 to 20 repetitions and
3 to 4 sets using a light to m oderate
weight. The rest period between sets
should be abou t 30 seconds. These
short rest intervals will help m aintain an
elevated heart rate and prevent the
m uscles from coo lin g down.
FOR STRENGTH
This ty p e of tra in in g is th e m ost
po p u lar of the three and is designed
sp ec ific a lly for in crea sing streng th
th ro u g h ou t th e m uscle an d the
m uscle-tendon junction. This type of
tra in in g is e s p e c ia lly im p o rta n t for
athletes. Norm ally, exercise s are
pe rform ed using m oderate to heavy
w eig h t for 8 to 12 repetitions an d 2 to 3
sets. The rest period betw een sets
should be from 60 to 90 seconds. This
allows a de gree o f m uscle recovery
before you hit them again.
FOR POWER
AND MUSCLE MASS
This is the method m ost often used by
bo d yb u ild e rs and is re com m end e d
on ly for the in term ed ia te and
ad va n ced lifter. The w eig hts used are
heavy — this shocks the m uscles and
stim ulates a more rapid increase in
m uscle size. U sually exercises are
pe rform ed for 2 to 6 repetitions and
3 to 4 sets using very heavy w eight.
The rest period betw een sets should
be from 3 to 4 minutes. The prolonge d
rest pe rio d s a llo w am ple tim e for
recovery betw een sets.
DESIGNING YOUR PERSONAL ROUTINE
FIRST:
You need to d e cide w hich of the above training m ethods is best
suited to a c com plish your personal goals.
SECOND:
Study the exercise poster that cam e with your Body-Solid
m achine and select one or two exercises per body part (body
parts are listed to the left of the exercise pictures). Be sure to
include exercises for aji b o dy parts. If you leave ou t certain
bo dy parts your exercise routine and your bo dy will not be
balanced. if you are trying to increase m uscle m ass or
increase strength to a m uscle group it is alright to ad d extra
exercises to the area you are particu larly co nce rne d about.
THIRD:
C oord inate yo ur bo dy pa rt exercise program and your
personal schedule. If you select one exercise per bod y part
you can norm ally do your entire routine in the same w orkout.
If you ch oose to do more than 12 exercises you may decide
to divid e your w orkout routine into up pe r and low er body
exercises. You can split yo ur schedu le to work up pe r bo dy
one day and lower bo dy the next day. R em em ber to rest each
pa rticula r m uscle group 48 hours before w orking it again.
FOURTH:
O rder the exercises in yo ur routine so you are w orking the
large muscle groups first and the small m uscle groups last.
FIFTH:
Keep a record! W rite down the exercises, num ber of sets,
num b er of reps and the am ount o f resistance (weight).
BEGINNER’S SAMPLE WORKOUT ROUTINE
WHEN TRAINING FOR DEFINITION
Exercise Reps Sets
Bench / C hest Press 15 to 20
3 or 4
Lat Pulldown
15 to 20 3 or 4
Shoulder Press
15 to 20 3 or 4
Tricep Pressdow n
15 to 20 3 or 4
Bicep Curl 15 to 20 3 or 4
Leg Press/Squat 15 to 20 3 or 4
Leg Extension
15 to 20 3 or 4
Leg Curl 15 to 20 3 or 4
Calf Raise
15 to 20 3 or 4
25
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