Body Solid GCEC-340 Manual page 19

PHRASES, TERMS, UPS
& GUIDELINES
S T A R T I N G
If you b e g in w e ig h t tra in in g a t to o h ig h a level, you risk se rio u s injury. You w ill a lso d e v e lo p p o o r form ,
w h ic h w ill h in d e r yo u r e ffo rts and d is c o u ra g e you. Use th is as a g u id e lin e : if you c a n n o t lift the w e ig h t
e ig h t tim e s w ith p ro p e r form , the w e ig h t is too heavy. S im ilarly, d o n 't c h o o s e to o lig h t a w eig h t; the
la st tw o or th re e re p e titio n s o f y o u r s e t sho u ld be d ifficu lt.
POWER
Pow er is the rate of p e rfo rm in g w ork. Pow er d u rin g a re p etitio n is d e fin e d as th e w e ig h t
lifted tim es th e v e rtica l d is ta n c e th e w e ig h t is lifted d iv id e d b y th e tim e to c o m p le te the
repetition. Power d urin g a repetition can be increased by lifting th e sam e w e ig h t the sam e
vertical d ista n ce in a s h orter p eriod of tim e. Power can also be in cre a se d b y lifting a heavier
re sista n ce th e sam e v e rtica l d is ta n c e in th e sam e p erio d of tim e as a lig hter resistance.
PROGRESS GRADUALLY
Increase reps befo re in cre a sin g re sistance. R e d u c e rest intervals b etw een sets to increase
intensity.
PROGRESSIVE RESISTANCE
T he p rin c ip le of co n tin u a lly a d d in g
b ec o m e stro n ge r to a d a p t to th e h ea vie r w e ig h ts.
PROPER FORM
Focus on th e p ro p e r m otion of th e e xercise a nd c o n c e n tra te on th e s p e c ific m u sc le s being
u sed. Do not s a c rific e p ro pe r form to lift heavier w e ig h t or to p erform m ore repetitions. Proper
form a lso m e an s lifting in a sm ooth, flu id m otion. If you fe e l strain elsew here, you should
re-evaluate th e am ount of w e ig h t you are lifting or have a q u a lifie d p ro fe ssion a l c ritiq u e your
e xe rc ise m otion.
PROPER POSTURE
M a intaining p ro pe r posture w ill g re atly re d u c e c h a n c e s of in jury a nd m a xim ize exercise
benefit. W hen sta n d in g a lw ays k e ep your feet s h ou ld e r-w id th a pa rt. Do not lock your knees.
Locking your knees can put unnecessary strain on them . Keep your back flat and straight,
m aking sure not to tw ist or arch it in order to co m plete a repetition.
PROPER TECHNIQUE
To g et th e m o st out of stre n gth tra in in g and to re d u c e th e c h a n c e of injury, use p ro p e r w e ig h t
trainin g te c h n iq u e s . T hese in c lu d e w o rk in g yo ur m u sc le s th ro u g h th e ir full ra n ge of m otion
(b u t not lo ckin g a ny joints), lifting at a sp e e d at w h ic h you c a n co ntrol th e w e ig h t and stop
e asily if necessary.
RANGE OF MOTION
M oving th ro u gh a c o m p le te ra n ge of m otion (R O M ) a llow s th e m u sc le s to stre tch before
co ntra c tio n a nd in cre a se s th e n um b e r of m u sc le fib e rs b ein g re cruited. This p ro du ce s
m axim um c o n tra c tio n a n d fo rce . B y w o rkin g th e full ROM, fle x ib ility w ill be m a in ta in e d and
p o s s ib ly in cre a se d .
REPETITION
A re p etitio n is o n e c o m p le te m ovem ent of an exercise. It n orm ally c o nsists of tw o phases: the
c o n c e n tric m u sc le a c tio n , or lifting of th e re sista n ce, and th e e c c e n tric m u sc le a c tio n , or
low ering of th e resistance.
REPETITION M AXIM UM (R M )
This is th e m axim um n um b e r of re p etitio ns per set th a t ca n b e p e rfo rm e d at a g iven
re sista n ce w ith p ro p e r lifting te c h n iq u e . T h u s , a set at a ce rta in RM im p lie s th e set is
p erfo rm e d to m o m e n ta ry vo lu nta ry fa tig ue . 1RM is th e heaviest re sista n ce th a t can be used
for one c o m p e te repetition of an exercise. 10 RM is a lighter re sistance that allow s co m pletion
of 10 (b u t not 11) re p etitio ns w ith p ro pe r e xercise te c h n iq u e .
R E S I S T A N C E
m ore w e ig h t to a s p e c ific e xe rc ise as your m uscles
L E V E L
REST INTERVAL
A llo w a brief pau se b etw een sets to g iv e yo ur m u scles a c h a n c e to p a rtia lly re cove r before
w o rk in g them a ga in. For p ow er a nd m u sc le size d e v e lo p m e n t a llow a 3 to 4 m in u te rest
interval b etw een sets. For m u sc u la r e nd u ra n ce a nd d e fin itio n allow a 30 s e co n d rest interval.
For stre n gth trainin g allow a 60 to 9 0 s e co n d rest interval.
RISK SHOULD NOT EXCEED BENEFIT
If the risk of a s p e c ific e xe rc ise e x ce e d s its p otential benefit, it is b est to sta y on the
c o nse rvative sid e . There are several w ays to w o rk s p e c ific m u sc le g ro up s. C hoose th o s e that
p ro vid e m inim al risk. A s k a fitn e ss p rofessional fo r g u id a n c e .
ROUTINE
T he s p e c ific exercise s, sets, reps a nd w e ig h t fo r a s p e c ific b o d y part.
SET
T his is a g ro u p of re p etitio ns p e rfo rm e d co n tin u o u s ly w ith o ut s to p p in g . W hile a set ca n be
m a d e up of a ny n um b e r of repetitions, sets ty p ic a lly ra n ge from 1 to 15 repetitions.
SMALL MUSCLE GROUP EXERCISE
S ingle jo int m ovem ent and isolation e xercise s (i.e. b ic e p cu rls, tr ic e p p re ssd o w n s and leg
extensions).
SPEED OF MOVEMENT
S trength training m ovem ents should b e slow and controlled. D o not use m om entum to co m plete
an e xercise m ovem ent. M om entum p uts u nn e c e s s a ry stress on te n d on s, lig am e n ts a nd joints.
U s in g m om entum in yo ur e xe rc ise m o ve m e n ts d oe s not d e v e lo p in cre a se d strength.
STATIC STRETCHING
A s tre tch in g te c h n iq u e that involves h old in g a s p e c ific m u sc le o r m u sc le g ro u p at a d esired
le n g th fo r a c e rta in p erio d of tim e. This ty p e of s tre tch in g is h ig h ly re com m e n d ed .
STOP TRAINING IF YOU FEEL PAIN
If you feel pain d u rin g a s p e c ific e xe rc ise sto p im m ediately. A n y co ntin u atio n m ay a gg ra va te
an e xisting injury. R e-evaluate yo ur routine to m a ke sure th a t you are d o in g a p ro pe r w arm up.
D e cre ase th e a m ount of w e ig h t you are lifting. Talk to a q ua lifie d perso n a l trainer, health
pro fe ssion a l or your doctor.
STRENGTH
S trength is th e m axim al am ount of fo rc e a m u sc le o r m u sc le g ro u p ca n g e n e ra te in a
s p e c ifie d m ove m e n t p atte rn at a s p e c ifie d v e lo c ity of m ovem ent.
WARM UP
T his ca nn o t be stressed eno u g h. M any w o rko ut-re la te d injuries ca n be a v o id e d b y a p ro pe r
w arm u p routine. Try to d o a to ta l b o d y w arm u p before you start tra in in g . A g o o d e x a m p le of
a to ta l b o d y w arm up is using a s ta tion a ry bike, trea d m ill, e llip tica l, row ing o r s kiing m achine.
It is e s p e c ia lly im p o rta n t to w arm u p s p e c ific m u sc le g ro u p s you are g o in g to be using. Your
m u sc le s need a 5 to 15 m in u te w arm up as w ell as a brief c o ol d ow n. This ca n be as sim ple
as p erfo rm in g a w arm up set of h igh re p etitio ns and lig ht w e ig h t (25% to 5 0% of yo ur training
w e ig h t) fo r e ach e xercise.
WORKOUT
T he routine, s p e c ific exercise s, w e ig h ts , sets, a n d reps fo r o n e or m ore b o d y parts.
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