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There are three basic types of 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

that reflects both your present fitness

level  and  your  long  term  goals.  You

should begin carefully and with proper

professional guidance. You can always

move  from  one  training  method  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

about  your  goals  and  your  schedule.

Realistic goals are safer and easier to

follow.

Which  is  the  right  training  method

for  you?  First,  take  a  look  at  your

present physique and determine your

objectives. Do you want a trim, toned,

well-defined body? Are you involved in

a  sport  where  speed,  strength  and

power are most important? Maybe you

want  bulging  muscles  and  a  terrific

V-shape torso so you look great on the

beach. Once you make a decision on

what  the  final  results  should  be,  you

can  set  up  your  personal  program

using  the  proper  training  method  to

achieve your goals.

Which training method is right for you?

DESIGNING YOUR PERSONAL ROUTINE

FOR MUSCULAR

ENDURANCE & DEFINITION

This  training  method  incorporates

achieving  and  maintaining  a  high

cardiovascular  (heart)  rate  and  helps

burn away excess fatty tissue. It also

adds  muscle  definition  and  muscular

endurance  to  your  entire  body.

Exercises  are  most  commonly

performed for 15 to 20 repetitions and

3 to 4 sets using a light to moderate

weight. The rest period between sets

should  be  about  30  seconds.  These

short rest intervals will help maintain an

elevated  heart  rate  and  prevent  the

muscles from cooling down.

FOR STRENGTH

This  type  of  training  is  the  most

popular  of  the  three  and  is  designed

specifically  for  increasing  strength

throughout  the  muscle  and  the

muscle-tendon  junction.  This  type  of

training  is  especially  important  for

athletes.  Normally,  exercises  are

performed  using  moderate  to  heavy

weight for 8 to 12 repetitions and 2 to 3

sets.  The  rest  period  between  sets

should be from 60 to 90 seconds. This

allows  a  degree  of  muscle  recovery

before you hit them again.

FOR POWER

AND MUSCLE MASS

This is the method most often used by

bodybuilders  and  is  recommended

only  for  the  intermediate  and

advanced lifter. The weights used are

heavy — this shocks the muscles and

stimulates  a  more  rapid  increase  in

muscle  size.  Usually  exercises  are

performed  for  2  to  6  repetitions  and

3  to  4  sets  using  very  heavy  weight.

The  rest  period  between  sets  should

be from 3 to 4 minutes. The prolonged

rest  periods  allow  ample  time  for

recovery between sets.

DETERMINE YOUR

TRAINING METHOD

FIRST:

You need to decide which of the above training methods is best

suited to accomplish your personal goals.

SECOND:

Study  the  exercise  poster  that  came  with  your  Body-Solid

machine 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 all body parts. If you leave out certain

body parts your exercise routine and your body will not be

balanced.  If  you  are  trying  to  increase  muscle  mass  or

increase strength to a muscle group it is alright to add extra

exercises to the area you are particularly concerned about.

THIRD:

Coordinate  your  body  part  exercise  program  and  your

personal schedule. If you select one exercise per body part

you can normally do your entire routine in the same workout.

If you choose to do more than 12 exercises you may decide

to  divide  your  workout  routine  into  upper  and  lower  body

exercises. You can split your schedule to work upper body

one day and lower body the next day. Remember to rest each

particular muscle group 48 hours before working it again.

FOURTH:

Order the exercises in your routine so you are working the

large muscle groups first and the small muscle groups last.

FIFTH:

Keep  a  record!  Write  down  the  exercises,  number  of  sets,

number of reps and the amount of resistance (weight).

BEGINNER’S SAMPLE WORKOUT ROUTINE

WHEN TRAINING FOR DEFINITION

Exercise

Reps

Sets

Bench / Chest Press

15 to 20

3 or 4

Lat Pulldown

15 to 20

3 or 4

Shoulder Press

15 to 20

3 or 4

Tricep Pressdown

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

51

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Содержание GCEC-340

Страница 1: ...s p 2 BeforeYouBegin p 3 Preparations p 4 AssemblyInstructions p 5 9 ExerciseTips p 10 29 MainframePartsList p 30 HardwareList p 30 ExplodedViewDiagram p 31 A s s e m b l y I n s t r u c t i o n s O W N E R S M A N U A L by by v 042310 by GDKR50 ...

Страница 2: ...re beginning assembly please take the time to read the instructions thoroughly 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 GDKR50 on a solid level surface Locate the unit a few feet from the walls o...

Страница 3: ...rformance specifications and product manuals in order to ensure that only superior 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 ...

Страница 4: ...Silicone Spray Oil Installation Requirements Follow these installation requirements when assem bling the GDKR50 Set up the GDKR50 on a solid flat surface A smooth flat surface under the machine helps keep it level A level machine has fewer malfunctions Provide ample space around the machine Open space around the machine allows for easier access Fill out and mail the warranty card The GDKR50 unit c...

Страница 5: ...ieces may have extra holes that you will not use Use only those holes indicated in the instructions and illustrations NOTE To find out the length of a particular bolt measure its shank the long narrow part beneath the head Refer to the following diagram Do not fully tighten bolts until instructed to do so Note After assembly you should check all functions to ensure correct operation If you experie...

Страница 6: ...reful to assemble all components in the sequence they are presented A Connect Left Support Frame C and Right Support Frame B to Main Frame A using Two 1 M10x102 hex head bolt Four 3 M10 curved washer Two 5 M10 nylon nut ...

Страница 7: ...7 S T E P 1 Above shows Step 1 assembled and completed ...

Страница 8: ...to assemble all components in the sequence they are presented A Connect Rack D to Main Frame A using Two 2 M8x58 hex head bolt Two 4 M8 washer Two 6 M8 nylon nut B Congratulations You have completed the assembly of the GDKR50 ...

Страница 9: ...9 S T E P 2 Above shows Step 2 assembled and completed ...

Страница 10: ...dequate EXERCISE LARGE MUSCLES FIRST You should work your large muscle groups first ie squat bench press lat pulldown before you exercise your small muscle groups ie bicep curls tricep pressdowns lateral raises EXERCISE PROGRAM DURATION A weight training routine should take anywhere from 45 minutes to one hour to complete Add another 20 to 60 minutes when you include stretching warm up aerobics an...

Страница 11: ... muscles a chance to partially recover before working them again For power and muscle size development allow a 3 to 4 minute rest interval between sets For muscular endurance and definition allow a 30 second rest interval For strength training allow a 60 to 90 second rest interval RISK SHOULD NOT EXCEED BENEFIT If the risk of a specific exercise exceeds its potential benefit it is best to stay on ...

Страница 12: ...efore must be ingested Plant sources of protein such as beans starchy vegetables nuts and grains do not always contain all eight amino acids Because of this vegetarians must consume a variety of protein containing foods It is recommended that proteins make up 10 to 15 of one s daily calories This will ensure adequate protein for growth maintenance and the repair of cells Protein requirements for a...

Страница 13: ...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 Rest Periods Between Workouts The amount of rest between training se...

Страница 14: ...ild up of lactic acid in the muscle fibers This is the result of intense exercise Muscle soreness can become a problem when the body is pushed too fast and too quickly As a beginner tendons ligaments joints and tissues have not yet developed the ability necessary to recover from high intensity exercise A general warm up of stretching and light calisthenics prior to exercise can possibly reduce the...

Страница 15: ... Rest Between Workouts 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 minute...

Страница 16: ...nd cool down periods You may have to modify your current lifestyle to accommodate your new schedule It s very important to include the following basic components to achieve successful results Muscular Endruance Definition Increase Power Muscle Mass Increase Strength Stretching Weight Training Aerobic Exercise Nutrition If your personal goals involve losing a considerable amount of body fat you wil...

Страница 17: ...st period between sets should be from 60 to 90 seconds This allows a degree of muscle recovery before you hit them again FOR POWER AND MUSCLE MASS This is the method most often used by bodybuilders and is recommended only for the intermediate and advanced lifter The weights used are heavy this shocks the muscles and stimulates a more rapid increase in muscle size Usually exercises are performed fo...

Страница 18: ...d supinate your wrist The ability to build your biceps peak is largely genetic but exercises that maximally stress the short head will help BICEPS STANDING BICEP CURL SEATED BICEP CURL INCLINE CURL PREACHER CURL CONCENTRATION CURL ONE ARM CABLE CURL FOREARMS WRIST CURL REVERSE WRIST CURL ABDOMINALS The rectus abdominus has upper and lower regions but you can t isolate one area over the other Still...

Страница 19: ...uteus Medius Gluteas Maximus Abs External Oblique Triceps Triceps Brachii lateral head longhead medial head Hamstrings Iliotibial Band Biceps Femoris Adductor Magnus Semitendinosus Gracilis Semimembranosus Abs Serratus Anterior External Oblique Rectus Abdominis Tendinous Inscriptions Thighs Sartorius Pectineus Adductor Longus Gracilis Tensor Fasciae Latae Calves Gastrocnemius Peroneus Longus Tibia...

Страница 20: ...20 ...

Страница 21: ...21 Make several copies of this page to keep track of your progress You can print more copies of this page by going to http www bodysolid com support docs html ...

Страница 22: ...22 Make several copies of this page to keep track of your progress You can print more copies of this page by going to http www bodysolid com support docs html ...

Страница 23: ...23 Make several copies of this page to keep track of your progress You can print more copies of this page by going to http www bodysolid com support docs html ...

Страница 24: ...st popular type of stretching is the static stretching 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 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 the least risk of injury B...

Страница 25: ...le continuing to reach upward slowly reach slightly backward 5 Hold for 10 seconds LOWER BACK Spinal Twist Pretzel 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 ...

Страница 26: ... 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 Stretching shoulder joints sitting Stretching the chest STRETCHING WARM UP COOL DOWN SIDES Side Bend with Straight Arms MUSCLE S AFFECTED external oblique latissimus dorsi and serratus anteri...

Страница 27: ...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 5 Still grasping the ankles point away from body and continue to ...

Страница 28: ...er 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 secon...

Страница 29: ...o 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...

Страница 30: ...ain Frame B 1 Right Support Frame C 1 Left Support Frame D 1 Rack 1 2 Hex Head Bolt M10x102 2 2 Hex Head Bolt M8x58 3 4 Curved Washer Ø10 4 2 Washer Ø8 5 2 Nylon Nut M10 6 6 Pad 41mm x 46mm x ᵟ 4mm Part numbers are required when ordering parts H a r d w a r e L i s t ...

Страница 31: ...Exploded View Diagram GDKR50 45 31 ...

Страница 32: ...opyright 2010 Body Solid All rights reserved Body Solid reserves the right to change design and specifications when we feel it will improve the product Body Solid machines maintain several patented and patent pending features and designs All rights reserved on all design patents and utility patents by ...

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