Body Solid GCEC-340 Manual page 25

DETERMINE TOUR
TRAINING METHOD
T h e re a re th re e b a s ic ty p e s o f w e ig h t
tra in in g m e th o d s :
1. Training for muscular
endurance and definition
2. Training for strength
3. Training for power and
muscle mass
You s h o u ld s e le c t a tra in in g m e th o d
th a t re fle c ts b o th y o u r p re s e n t fitn e ss
le ve l a n d y o u r lo n g te rm g o a ls . You
sh o u ld b e g in c a re fu lly a n d w ith p ro p e r
p ro fe s s io n a l g u id a n c e . You c a n a lw a ys
m o v e fro m o n e tra in in g m e th o d to
a n o th e r as yo u p ro g re s s .
If y o u a re b e g in n e r, yo u s h o u ld sta rt
slow ly a n d c a re fu lly g ra d u a lly increa sing
th e fre q u e n c y a n d in te n s ity o f y o u r
trainin g. A lw a y s p la y it sa fe - b e realistic
a b o u t y o u r g o a ls a n d y o u r s c h e d u le .
R e a lis tic g o a ls a re s a fe r a n d e a s ie r to
follow .
W h ic h is th e r ig h t tra in in g m e th o d
fo r y o u ? First, ta k e a lo o k a t y o u r
p re s e n t p h y s iq u e a n d d e te rm in e y o u r
o b je c tiv e s . D o yo u w a n t a trim , to ned ,
w e ll-d e fin e d b o d y ? A re y o u in v o lv e d in
a s p o rt w h e re s p e e d , s tre n g th a n d
p o w e r a re m o s t im p o rta n t? M a y b e you
w a n t b u lg in g m u s c le s a n d a te rrific
V -s h a p e to rs o so yo u lo o k g re a t o n the
b e a c h . O n c e yo u m a k e a d e c is io n on
w h a t th e fin a l re s u lts s h o u ld be , yo u
c a n s e t u p y o u r p e rs o n a l p ro g ra m
u s in g th e p ro p e r tra in in g m e th o d to
a c h ie v e y o u r go a ls.
Which training method is right for you?
FOR MUSCULAR
ENDURANCE & DEFINITION
T h is tr a in in g m e th o d in c o rp o ra te s
a c h ie v in g a n d m a in ta in in g
c a rd io v a s c u la r (h e a rt) ra te a n d h e lp s
b u rn a w a y e x c e s s fa tty tissu e . It also
a d d s m u s c le d e fin itio n a n d m u s c u la r
e n d u r a n c e to y o u r e n tire
E x e rc is e s a re m o s t c o m m o n ly
p e rfo rm e d fo r 15 to 2 0 re p e titio n s a n d
3 to 4 se ts u s in g a lig h t to m o d e ra te
w e ig h t. T h e re s t p e rio d b e tw e e n sets
sh o u ld b e a b o u t 3 0 s e c o n d s . T h e se
s h o rt re s t in te rv a ls w ill h e lp m a in ta in an
e le v a te d h e a rt ra te a n d p re v e n t th e
m u s c le s from c o o lin g do w n .
DESIGNING YOUR PERSONAL ROUTINE
FIRST:
You n e e d to d e c id e w h ic h o f th e a b o v e tra in in g m e th o d s is best
su ite d to a c c o m p lis h y o u r p e rs o n a l go a ls.
SECOND:
S tu d y th e e x e rc is e p o s te r th a t c a m e w ith y o u r B o d y -S o lid
m a c h in e a n d s e le c t o n e o r tw o e x e rc is e s p e r b o d y p a rt (b o d y
p a rts a re liste d to th e le ft o f th e e x e rc is e p ic tu re s ). B e su re to
in c lu d e e x e rc is e s fo r a ji b o d y p a rts . If yo u le a ve o u t c e rta in
b o d y p a rts y o u r e x e rc is e ro u tin e a n d y o u r b o d y w ill n o t be
b a la n c e d . if y o u a re try in g to in c re a s e m u s c le m a ss or
in c re a s e stre n g th to a m u s c le g ro u p it is a lrig h t to a d d e x tra
e x e rc is e s to th e a re a y o u a re p a rtic u la rly c o n c e r n e d ab o u t.
THIRD:
C o o rd in a te y o u r b o d y p a rt e x e rc is e p ro g ra m
p e rs o n a l s c h e d u le . If y o u s e le c t o n e e x e rc is e p e r b o d y p a rt
y o u c a n n o rm a lly d o y o u r e n tire ro u tin e in th e s a m e w o rko u t.
If y o u c h o o s e to d o m o re th a n 12 e x e rc is e s y o u m a y d e c id e
to d iv id e y o u r w o rk o u t ro u tin e in to u p p e r a n d lo w e r b o d y
e x e rc is e s . You c a n s p lit y o u r s c h e d u le to w o rk u p p e r b o d y
o n e d a y a n d lo w e r b o d y th e n e x t day. R e m e m b e r to re st e a c h
p a rtic u la r m u s c le g ro u p 4 8 h o u rs b e fo re w o rk in g it a g a in .
FOR STRENGTH
T h is ty p e o f tr a in in g is th e
a h ig h p o p u la r o f th e th re e a n d is d e s ig n e d
s p e c ific a lly fo r in c r e a s in g
th ro u g h o u t th e m u s c le
m u s c le -te n d o n ju n c tio n . T h is ty p e of
b o d y . tr a in in g is e s p e c ia lly im p o r ta n t fo r
a th le te s . N o rm a lly , e x e rc is e s
p e rfo rm e d u s in g m o d e ra te to h e a v y
w e ig h t fo r 8 to 12 re p e titio n s a n d 2 to 3
se ts. T h e re st p e rio d b e tw e e n sets
s h o u ld b e from 6 0 to 9 0 s e c o n d s . T his
a llo w s a d e g re e o f m u s c le re c o v e ry
b e fo re y o u h it th e m a g a in .
FOURTH:
O rd e r th e e x e rc is e s in y o u r ro u tin e so y o u a re w o rk in g th e
la rg e m u s c le g ro u p s firs t a n d th e sm all m u s c le g ro u p s last.
FIFTH:
K e e p a re c o rd ! W rite d o w n th e e x e rc is e s , n u m b e r o f sets,
n u m b e r o f re p s a n d th e a m o u n t o f re s is ta n c e (w e ig h t).
BEGINNER'S SAMPLE WORKOUT ROUTINE
WHEN TRAINING FOR DEFINITION
Exercise
B e n c h / C h e s t Press
a n d y o u r
L a t P u lld o w n
S h o u ld e r Press
T ric e p P re s s d o w n
B ic e p C url
L e g P re s s /S q u a t
L e g E xte n sio n
L e g C url
C a lf R aise
25
FOR POWER
AND MUSCLE MASS
m o s t T h is is th e m e th o d m o s t o fte n u s e d b y
b o d y b u ild e r s a n d is re c o m m e n d e d
o n ly fo r th e in te rm e d ia te
s tre n g th
a n d th e a d v a n c e d lifter. T h e w e ig h ts u s e d are
h e a v y — th is s h o c k s th e m u s c le s a n d
s tim u la te s a m o re ra p id in c re a s e in
a re m u s c le size . U s u a lly e x e rc is e s a re
p e rfo rm e d fo r 2 to 6 re p e titio n s a n d
3 to 4 se ts u s in g v e ry h e a v y w e ig h t.
T h e re st p e rio d b e tw e e n se ts sh o u ld
b e fro m 3 to 4 m in u te s. T h e p ro lo n g e d
re s t p e rio d s a llo w a m p le tim e fo r
re c o v e ry b e tw e e n sets.
Reps
15 to 2 0
15 to 2 0
15 to 2 0
15 to 2 0
15 to 2 0
a n d
Sets
3 o r 4 15 to 2 0
3 o r 4
3 o r 4
3 o r 4
15 to 2 0
15 to 2 0
3 o r 4
15 to 2 0
3 o r 4