12
THE FOUR BASIC TYPES OF WORKOUTS
• Muscle Building
In order to increase the size and strength of your mus-
cles, you must push your muscles to a high percentage
of their capacity. You must also progressively increase
the intensity of your exercise so that your muscles con-
tinue to adapt and grow. Each exercise can be tailored
to the proper intensity level by changing the amount of
weight used, or the number of repetitions or sets per-
formed. (A “repetition” is one complete cycle of an exer-
cise, such as one sit-up. A “set” is a series of repeti-
tions performed consecutively.)
The proper amount of weight for each exercise
depends upon the individual user. It is up to you to
gauge your limits. Select the amount of weight that you
think is right for you. Begin with 3 sets of 8 repetitions
for each exercise that you perform. Rest for 3 minutes
after each set. When you can complete 3 sets of 12
repetitions without difficulty, increase the amount of
weight.
• Toning
To tone your muscles, you must push your muscles to
a moderate percentage of their capacity. Select a mod-
erate amount of weight and increase the number of
repetitions in each set. Complete as many sets of 15 to
20 repetitions as possible without discomfort. Rest for 1
minute after each set. Work your muscles by complet-
ing more sets rather than by using high amounts of
weight.
• Weight Loss
To lose weight, use a low amount of weight and
increase the number of repetitions in each set.
Exercise for 20 to 30 minutes, resting for a maximum of
30 seconds between sets.
• Cross Training
In the pursuit of a complete and well-balanced fitness
program, many have found that cross training is the
answer. We recommend that on Monday, Wednesday
and Friday, you plan weight training workouts. On
Tuesday and Thursday, plan 20 to 30 minutes of aero-
bic exercise, such as cycling, running or swimming.
Rest from both weight training and aerobic exercise for
at least one full day each week to give your body time
to regenerate. By combining weight training with aero-
bic exercise, you can reshape and strengthen your
body, plus develop a stronger heart and lungs.
Exercise Guidelines
USING THE BARBELL HOOKS
To change weights while your barbell (not included) is on
the Weight Rests (16), secure the barbell with the Barbell
Hooks (46, 47). To do this, flip the Barbell Hooks over the
barbell.
This will reduce the possibility of the barbell tipping while
you are changing weights.
46
16
47
ATTACHING THE LAT BAR TO THE LAT TOWER
To use the Lat Tower (23), attach the Lat Bar (48) to the
Cable (38) with a Cable Clip (37).
23
48
37
38
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