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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 objec-
tives. 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 pro-
gram using the proper training
method to achieve your goals.
Which training method is right for you?
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.
DESIGNING YOUR PERSONAL ROUTINE
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
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
Ab Crunch 20 to 30 3 or 4
Rest period between sets should be about
30 seconds.
DETERMINE YOUR TRAINING METHOD
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