Powerline PGM200X User manual

PGM200X
OWNER’S MANUAL
v. 021109

Thank you for purchasing the Powerline PGM200X. This gym is part of the Powerline line of quality strength
training machines, which let you target specic muscle groups to achieve better muscle tone and overall body
conditioning.
To maximize your use of the equipment please study this Owner’s Manual thoroughly.
Unpacking the Equipment
The PGM200X is carefully tested and inspected before
shipment. We have shipped the unit in several pieces
that require assembly. Ask for assistance during the
assembly process.
Carefully unpack the boxes and lay the pieces on
the oor near the area where you plan to use the
equipment.
Be careful to assemble all components in the
sequence presented in this guide.
If any items are missing, contact the dealer from whom
you purchased the unit or call 1-800-556-3113
(M-F 8:30-5:00) for the dealer nearest you.
2
BEFORE YOU BEGIN
Powerline continually seeks ways to improve the performance, specications 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 Powerline equipment, or to cover every
contingency that may be met in conjunction with installation, operation, maintenance or troubleshooting of the equipment. Even
though we have prepared this manual with extreme care, neither the publisher nor the author can accept responsibility for any errors
in, or omission from, the information given. Should additional information be required, or should situations arise that are not covered
by this manual, the matter should be directed to your local Powerline representative, or the Service Department in Forest Park,
Illinois.
Any Questions?
Call [phone]

3
IMPORTANT SAFETY INSTRUCTIONS
Before beginning any tness program, you should obtain a complete physical examination from your physician.
Il est conseille de subir un examen medical complet avant d’entreprendre tout programme d’exercise. Si vous
avez des etourdissements ou des faiblesses, arretez les exercices immediatement.
Antes de comenzar cualquier programma de ejercicios, deberias tener un examen sico con su doctor.
When using exercise equipment, you
should always take basic precautions,
including the following:
• Read all instructions before using the PGM200X. These
instructions are written to ensure your safety and to
protect the unit.
• Do not allow children on or near the equipment.
• Use the equipment only for its intended purpose as
described in this guide. Do not use accessory
attachments that are not recommended by the
manufacturer. Such attachments might cause injuries.
• Wear proper exercise clothing and shoes for your
workout, no loose clothing.
• Use care when getting on or off the unit.
• Do not overexert yourself or work to exhaustion.
• If you feel any pain or abnormal symptoms, stop your
workout immediately and consult your physician.
• Never operate unit when it has been dropped or
damaged. Return the equipment to a service center
for examination and repair.
• Never drop or insert objects into any opening in the
equipment.
• Always check the unit and its cables before each
use. Make sure that all fasteners and cables are
secure and in good working condition.
• Do not use the equipment outdoors or near water.
Personal Safety During Assembly
• It is strongly recommended that a qualied dealer
assemble the equipment. Assistance is required.
• Before beginning assembly, please take the time to
read the instructions thoroughly.
• 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.
• Assemble and operate the PGM200X on a solid, level
surface. Locate the unit a few feet from the walls or
furniture to provide easy access.
The PGM200X is designed for your enjoyment. By
following these precautions and using common
sense, you will have many safe and pleasurable hours
of healthful exercise with your Powerline PGM200X.
After assembly, you should check all functions to
ensure correct operation. If you experience problems,
rst recheck the assembly instructions to locate any
possible errors made during assembly. If you are unable
to correct the problem, call the dealer from whom
you purchased the machine or call 1-800-556-3113
(M-F 8:30-5:00) for the dealer nearest you.
Obtaining Service
Please use this Owner’s Manual to make sure that all
parts have been included in your shipment. When
ordering parts, you must use the part number and
description from this Owner’s Manual. Use only
Powerline replacement parts when servicing this
machine. Failure to do so will void your warranty and
could result in personal injury.
For information about product operation or service,
go to Powerline Equipment at www.bodysolid.com or
contact an authorized Powerline Equipment dealer or a
Powerline Equipment factory-authorized service com-
pany or contact Powerline Equipment customer service
at one of the following:
Toll Free: 1-800-556-3113
Phone: [phone]
Fax: [phone]
Or write to: Powerline
Service Department
1900 S. Des Plaines Ave.
Forest Park, IL 60130 USA
Retain this Owner’s Manual for future
reference. Part numbers are required when
ordering parts.

5
SAFETY GUIDELINES
Successful resistance training programs have one prominent feature in common... safety. Resistance
training has some inherent dangers, as do all physical activities. The chance of injury can be greatly
reduced or completely removed by using correct lifting techniques, proper breathing, maintaining
equipment in good working condition, and by wearing the appropriate clothing.
1. It is highly recommended that you consult your physician before beginning any exercise
program. This is especially important for individuals over the age of 35, or persons with
pre-existing health problems.
2. Always warm up before starting a workout. Try to do a total body warm up before you start. It is
especially important to warm up the specic muscle groups you are going to be using. This can
be as simple as performing a warm up set of high repetitions and light weight for each exercise.
3. Use proper form. Focus on only working the muscle groups intended for the exercise you are
doing. If there is strain elsewhere, you may need to re-evaluate the amount of weight that is
involved with the lift. Keeping proper form also includes maintaining control through an entire
range of motion.
4. Breath properly. Inhale during the eccentric phase of the exercise, and exhale during the lifting,
or concentric phase. Never hold your breath during any part of an exercise.
5. Always wear the appropriate clothing and shoes when exercising. Wearing comfortable athletic
shoes with good support and loose tting, breathable clothing will reduce the risk of injury.
6. Maintaining equipment in proper operating condition is of utmost importance for a safe
resistance training program. Pulleys and cables should be checked for wear frequently and
replaced as needed. Equipment should be lubricated as indicated by the manufacturer.
7. Read and study all warning labels on this machine. It is absolutely necessary that you
familiarize yourself and all others with the proper operation of this machine prior to use.
8. Keep hands, limbs, loose clothing and long hair well out of the way of all moving parts.
9. Do not attempt to lift more weight than you can control safely.
10. Inspect the machine daily for loose or worn parts. If a problem is found do not allow the
machine to be used until all parts are tightened or worn or defective parts are repaired or
replaced.
4

5
Assembly of the PGM200X takes professional installers about 2 hours to complete. If this is the rst
time you have assembled this type of equipment, plan on signicantly more time.
Professional installers are highly recommended!
However, if you acquire the appropriate tools, obtain assistance, and follow the assembly steps se-
quentially, the process will take time, but is fairly easy.
Assembly Tips
Read all “Notes” on each page before beginning each
step.
While you may be able to assemble the PGM200X using
the
illustrations only, important safety notes and other tips are
included in the text.
Some pieces may have extra holes that you will not use.
Use only those holes indicated in the instructions and il-
lustrations.
NOTE: To nd 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 experience problems, rst recheck
the assembly instructions to locate any possible errors made
during assembly.
If you are unable to correct the problem, call the dealer from
whom you purchased the machine or call 1-800-556-3113
for the dealer nearest you.
ASSEMBLY INSTRUCTIONS

6
1
STEP
Be careful to assemble all components
in the sequence they are presented.
NOTE:
Finger tighten all hardware in this step. Do Not wrench tighten until end of step 3.
A. Attach Oval End Cap (1) to Middle Connect Tube (A).
B. Attach two Oval End Caps (1) to Rear Support Tube (B).
C. Attach Rear Support Tube (B) to Middle Connect Tube (A) using:
Two 30 (M10x55 hex head bolt)
Four 50 (f10 washer)
Two 40 (M10 nylon lock nut)
D. Attach Right Elbow Tube (C) and Left Elbow Tube (D) to Middle Connect Tube (A) using:
Two 31 (M10x60 hex head bolt)
Four 50 (f10 washer)
Two 40 (M10 nylon lock nut)
Note: Adjust hole position as necessary according to your body height.
Please check highlighted section in diagram.
E. Afx Elbow Pads (N) to Right Elbow Tube (C) and Left Elbow Tube (D) using:
Four 33 (M8x20 hex head bolt)
Four 54 (f10 spring washer)
Four 51 (f8 washer)

1
STEP
7
Above shows Step 1 assembled and completed.

8
2
STEP
Be careful to assemble all components
in the sequence they are presented.
NOTE:
Finger tighten all hardware in this step. Do Not wrench tighten until end of step 3.
A. Attach Fixing Tube (E) to Middle Connect Tube (A) using:
Two 30 (M10x55 hex head bolt)
Four 50 (f10 washer)
Two 40 (M10 nylon lock nut)
Note: Adjust hole position as necessary according to your body height.
Please check highlighted section in diagram.
B. Install two Square End Caps (5) onto Adjust Tube (F).
C. Install Chest Pad (M) onto Adjust Tube (F) using:
Two 32 (M8x40 hex head bolt)
Two 54 (f10 spring washer)
Two 51 (f8 washer)
D. Slide Adjust Tube Assembly into Fixing Tube (E) and x the position using Pop-pin (20).
E. Install Leg Pad (L) onto Middle Connect Tube (A) using:
Four 33 (M8x20 hex head bolt)
Four 54 (f10 spring washer)
Four 51 (f8 washer)

2
STEP
9
Above shows Step 2 assembled and completed.

10
3
STEP
Be careful to assemble all components
in the sequence they are presented.
NOTE:
Finger tighten all hardware in this step. Do Not wrench tighten until end of step 3.
A. Lay Sliding Tube (G) on a at surface.
Afx Connect Tube (H) in the center of the Sliding Tube Frame (G) glide bars.
B. Position four Rollers (8) between Right Foot Plate Tube (J) and Connect Tube (H).
Secure the assembly using:
Four 34 (M8x50 hex head bolt)
Eight 51 (f8 washer)
Four 41 (M8 nylon lock nut)
Eight 60 (Spacer)
C. Again position four Rollers (8) between Left Foot Plate Tube (K) and Connect Tube (H).
Secure the assembly using:
Four 34 (M8x50 hex head bolt)
Eight 51 (f8 washer)
Four 41 (M8 nylon lock nut)
Eight 60 (Spacer)
D. Slide the entire Sliding Tube assembly onto Rear Support Tube (B) using:
Two 30 (M10x55 hex head bolt)
Four 50 (f10 washer)
Two 40 (M10 nylon lock nut)
E. Enjoy your workout!
NOTE: To avoid serious injury, the Weight Horn Collar must be used to lock the weight
plates onto the weight post of Connect Tube (H).

3
STEP
11
Above shows Step 3 assembled and completed.

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Be sure that all users carefully read and understand all
warning, safety and maintenance labels on the
machine before each use. Failure to do so may result
in serious injury. It is imperative that you retain this
Owner’s Manual and be sure all warning labels are
legible and intact. Replacement Owner’s Manuals and
labels are available from your local dealer.
If you have any questions about the operation, set up
or maintenance of this machine please call our customer
service department at 1-800-556-3113 (M-F 8:30-5:00).
#DWRULE-4
Warning Label for Rules
#DWSM-5
Warning Label for Maintenance
IMPORTANT SAFETY INSTRUCTIONS

Warning
Safety and Maintenance of Cables
Although Powerline Equipment provides the highest quality of materi-
als and workmanship in its products, the fact remains that component parts
eventually wear out over time and with use. This is particularly true with
reference to pliable moving parts such as cables. In spite of any expressed
and/or implied warranties, intervening factors such as improper use, unusually
heavy use, improper installation, improper alignment, poor maintenance, etc.
serve to drastically reduce the usable life and safety of cables.
Be advised that dangerous conditions can arise even during warranty
periods and that any expressed and/or implied warranties Do Not Negate the
owner’s responsibility to thoroughly, carefully and daily inspect all cables on this
machine.
Serious injury can occur if you are struck by falling weights or moving
parts. The risk that you assume by using this type of equipment can be reduced
by following a few simple steps:
Cable inspection should be performed daily. Inspect all cables, the
nylon coating on all cables and the area near the ttings at each end of each
cable. Replace any damaged or worn cables immediately. Do not allow the
machine to be used until damaged or worn cables are replaced.
Important: Cables are wear items. It is your responsibility to prevent
unexpected breakage. The actual wire strands, the ttings and the nylon coat-
ing itself must all be scrutinized. Using or allowing a machine to be used with
a suspect cable can result in serious injury. The nylon coating on a cable is
essential for cable life and safety. Visually inspect all cables and pulleys. Look
at the cables as they travel around the cams and pulleys. A cable that is wear-
ing may exhibit a “ballooned” or broken coating in the area that passes over
the pulley. Damage to the coating is an early warning signal. A cable should
be replaced if the nylon coating is missing, is damaged in anyway, has pulled
or shrunk from the ttings at the end of the cables, or if it is discolored. Discol-
oration of the cable coating is an early indication of internal problems such as
wear or fraying.
Annual cable replacement (semiannual in multi-user settings) is
strongly recommended as an additional precaution. The rate at which cables
wear depends on many factors including: number of users, number of rep-
etitions, weight setting, misuse, abuse, etc. Because of this, periodic cable
replacement is not a sufcient safeguard against unexpected breakage.
Nothing short of a thorough, careful, daily inspection constitutes an
adequate safety program.
13

14
Precision craftsmanship assures Powerline Equipment’s
ability to consistently deliver products of the highest
standards. Our products have been carefully designed to
ensure safe, efcient long term operation.
However, it must be realized that safe use of this equip-
ment requires that owners carefully read and follow the
Powerline Equipment use recommendations, warnings,
and maintenance guidelines in this Owners Manual.
Routine inspection and maintenance is of critical impor-
tance to ensure the maximum safety and performance
of the PGM200X. Powerline Equipment uses the highest
quality materials available, but wear is inevitable. There-
fore, you must carefully inspect your equipment as outlined
in the Maintenance Schedule on the next page.
Be advised that dangerous conditions can arise even
during a warranty period. A warranty does not negate the
owner’s responsibility to thoroughly, carefully and daily
inspect the machine.
Including maintaining the equipment the owner’s responsi-
bility is also to:
l Be sure to always provide adequate
supervision to all end-users.
l Be sure to instruct all end-users of
proper usage.
l Be sure all supervisors and personal
trainers who instruct end-users on
equipment are properly trained and
know the function and importance of
every adjustment and setting.
Also, be sure these trainers provide
proper instruction to end-users on the
fundamentals of strength training.
CABLES:
l While the machine is not in use. Carefully run
your ngers along the cable to feel for
thinning or bulging areas. Replace cables
immediately at the rst sign of damage or
wear. Do not use equipment until damaged
cable has been replaced.
l Visually inspect the cables for fraying,
cracking, peeling or discoloration.
l Check slack in cables and re-adjust cable
tension if needed. See pages 38-39.
l Check that jam nut at Weight Stack is tight.
UPHOLSTERY:
l Wipe down after every workout.
l Periodically take the time to use a mild soap
or a mild vinyl upholstery cleaner. Avoid using
any abrasive cleaner not intended for use on
vinyl.
l Keep sharp or pointed objects out of your
pockets and clear of all upholstery.
NUTS/BOLTS/FASTENERS:
l Periodically inspect all nuts and bolts.
Tighten if needed. If bolts seem to loosen
periodically, use Loctite 242 for a long-term
cure.
l Go through a re-tightening sequence
periodically to ensure that all hardware is
properly tensioned.
GUIDE RODS:
l Wipe clean with a dust free rag. Lubricate
with a Silicon or Teon based lubricant.
ADJUSTMENTS / LOCKING PINS /
TIGHTENING KNOBS:
l Check all pieces for signs of visible wear or
damage.
l Check springs in Snap Links and Pop Pins
for proper tension and alignment.
l If the spring sticks or has lost its rigidity,
replace it immediately.
ANTI-SKID SURFACES:
l Replace if they appear worn or become
slippery.
WARNING INSTRUCTION LABELS:
l Inspect and familiarize yourself with all safety
warnings and other user information on
decals.
W A R N I N G S , S A F E T Y & M A I N T E N A N C E

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FOR POWERLINE CUSTOMER SERVICE:
http://www.bodysolid.com/support/powerline/docs.html

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BEGINNER’S GUIDELINES
• Work out at least two times a week.
• Include six to eight exercises that train major muscle groups.
• Perform two or three sets of at least eight to 12 repetitions.
AEROBIC
Exercise that primarily uses oxygen to burn fuel at low to moder-
ate levels of intensity. Running and jogging are examples of
aerobic exercise.
ANAEROBIC
Exercise that primarily uses the body’s stored fuel for
energy. Intense weight lifting is an example of an anaerobic exer-
cise.
ATROPHY
Decrease of a muscle caused by the decrease in the size of its
cells because of inactivity.
BALLISTIC STRETCHING
A stretching technique that involves a bouncing or bobbing move-
ment during the stretch. The final position is not held. This is not a
recommended stretching technique.
BREATHING
Never hold your breath during any part of an exercise. Holding
your breath may cause severe intra-thoracic
pressure and raise blood pressure leading to dizziness, blackout
or other complications. The rule of thumb is to exhale on exer-
tion and inhale on the return part of the exercise.
CARDIOVASCULAR
Referring to the heart, lungs, and other periphery systems involved
in the transport of oxygen throughout the body.
CHALLENGE YOUR MUSCLES
All strength training should progress gradually, using increases in
weight until your goals are reached. Then, change your workout
to include increased reps or a higher weight resistance. Alter the
order of your exercises,
perform multiple sets or different exercises to maintain results or
reach new goals.
CHANGE ROUTINE
Beginner’s please note: If you want to make changes in the
exercise routine that you do, wait until about the six to eight week
point. Advanced lifters may want to change routines to avoid
plateaus in gaining size or strength.
CIRCUIT TRAINING
Exercise stations that consist of various combinations of weight
training, flexibility, calisthenics, and aerobic
exercise.
CONCENTRIC MUSCLE ACTION
The muscle shortens while contracting against resistance.
ECCENTRIC MUSCLE ACTION
The muscle lengthens while contracting against resistance.
EXERCISE FREQUENCY
Exercise each muscle group 2-3 times per week. Allow a minimum
of 48 hours rest for each muscle group worked. If you are doing a
total-body workout, three training sessions per week, performed
on every second day, is adequate.
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. biceps 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 and cool-down.
GIVE YOUR MUSCLES A REST
You’ll get the most out of strength training if you give your muscles at least
48 hours rest to recover and rebuild between strength training workouts.
HYPERTROPHY
Enlargement of a muscle caused by an increase in the size of its cells in
response to weight training.
INTENSITY
The degree to which the body is worked during exercise.
ISOKINETIC EXERCISE
Resistance is given at a fixed velocity of movement with
accommodating intensity. A machine that moves you through an entire
range of motion at a preset speed and will not change no matter how much
pressure is put forth by the individual.
ISOMETRIC EXERCISE
Contracts the muscle statically without changing its length.
Example: Attempting to lift a weight heavier than you can handle, but can-
not move.
ISOTONIC EXERCISE
Shortens and lengthens the muscle through a complete range of motion.
This defines weight training with full range of motion.
MUSCLE FATIGUE
Fatigue is when you can’t possibly do another rep without
sacrificing form.
MUSCULAR ENDURANCE
The ability to perform repetitive muscular contractions against some resis-
tance.
MUSCULAR STRENGTH
The maximum force that can be applied by a muscle during a single maxi-
mum contraction.
OSTEOPOROSIS
A decrease in bone density.
PLYOMETRIC EXERCISE
A technique that includes specific exercises which encompass a rapid
stretch of a muscle eccentrically, followed immediately by a rapid concen-
tric contraction of that muscle for the purpose of facilitating and developing
a forceful explosive movement over a short period of time. Examples of
these are using medicine balls for upper extremity and depth jumping for
lower extremity.
32
PHRASES, TERMS, TIPS & GUIDELINES
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STARTING RESISTANCE LEVEL
If you begin weight training at too high a level, you risk serious injury. You will also develop poor
form, which will hinder your efforts and discourage you. Use this as a guideline: if you cannot lift
the weight eight times with proper form, the weight is too heavy. Similarly, don’t choose too light a
weight; the last two or three repetitions of your set should be difficult.
POWER
Power is the rate of performing work. Power during a repetition is
defined as the weight lifted times the vertical distance the weight is
lifted divided by the time to complete the repetition. Power during a
repetition can be increased by lifting the same weight the same
vertical distance in a shorter period of time. Power can also be
increased by lifting a heavier resistance the same vertical distance in
the same period of time as a lighter resistance.
PROGRESS GRADUALLY
Increase reps before increasing resistance. Reduce rest intervals
between sets to increase intensity.
PROGRESSIVE RESISTANCE
The principle of continually adding more weight to a specific exercise
as your muscles become stronger to adapt to the heavier weights.
PROPER FORM
Focus on the proper motion of the exercise and concentrate on
the specific muscles being used. Do not sacrifice proper form to
lift heavier weight or to perform more repetitions. Proper form also
means lifting in a smooth, fluid motion. If you feel strain elsewhere,
you should re-evaluate the amount of weight you are lifting or have a
qualified professional critique your exercise motion.
PROPER POSTURE
Maintaining proper posture will greatly reduce chances of injury and
maximize exercise benefit. When standing always keep your feet
shoulder-width apart. Do not lock your knees. Locking your knees
can put unnecessary strain on them. Keep your back flat and straight,
making sure not to twist or arch it in order to complete a repetition.
PROPER TECHNIQUE
To get the most out of strength training and to reduce the chance of
injury, use proper weight training techniques. These include working
your muscles through their full range of motion (but not locking any
joints), lifting at a speed at which you can control the weight and stop
easily if necessary.
RANGE OF MOTION
Moving through a complete range of motion (ROM) allows the
muscles to stretch before contraction and increases the number of
muscle fibers being recruited. This produces maximum contraction
and force. By working the full ROM, flexibility will be maintained and
possibly increased.
REPETITION
A repetition is one complete movement of an exercise. It normally
consists of two phases: the concentric muscle action, or lifting of
the resistance, and the eccentric muscle action, or lowering of the
resistance.
REPETITION MAXIMUM (RM)
This is the maximum number of repetitions per set that can be
performed at a given resistance with proper lifting technique. Thus, a
set at a certain RM implies the set is performed to momentary
voluntary fatigue. 1RM is the heaviest resistance that can be used for
one compete repetition of an exercise. 10 RM is a lighter resistance
that allows completion of 10 (but not 11) repetitions with proper
exercise technique.
REST INTERVAL
Allow a brief pause between sets to give your 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 the conservative side. There are several ways to work
specific muscle groups. Choose those that provide minimal risk. Ask a
fitness professional for guidance.
ROUTINE
The specific exercises, sets, reps and weight for a specific body part.
SET
This is a group of repetitions performed continuously without stopping.
While a set can be made up of any number of repetitions, sets typically
range from 1 to 15 repetitions.
SMALL MUSCLE GROUP EXERCISE
Single joint movement and isolation exercises (i.e. bicep curls, tricep
pressdowns and leg extensions).
SPEED OF MOVEMENT
Strength training movements should be slow and controlled. Do not
use momentum to complete an exercise movement. Momentum puts
unnecessary stress on tendons, ligaments and joints. Using momentum
in your exercise movements does not develop increased strength.
STATIC STRETCHING
A stretching technique that involves holding a specific muscle or
muscle group at a desired length for a certain period of time. This type
of stretching is highly recommended.
STOP TRAINING IF YOU FEEL PAIN
If you feel pain during a specific exercise stop immediately. Any
continuation may aggravate an existing injury. Re-evaluate your routine
to make sure that you are doing a proper warm up. Decrease the
amount of weight you are lifting. Talk to a qualified personal trainer,
health professional or your doctor.
STRENGTH
Strength is the maximal amount of force a muscle or muscle group
can generate in a specified movement pattern at a specified velocity of
movement.
WARM UP
This cannot be stressed enough. Many workout-related injuries can be
avoided by a proper warm up routine. Try to do a total body warm up
before you start training. A good example of a total body warm up is
using a stationary bike, treadmill, elliptical, rowing or skiing machine.
It is especially important to warm up specific muscle groups you are
going to be using. Your muscles need a 5 to 15 minute warm up as well
as a brief cool down. This can be as simple as performing a warm up
set of high repetitions and light weight (25% to 50% of your training
weight) for each exercise.
WORKOUT
The routine, specific exercises, weights, sets, and reps for one or more
body parts.
33
PHRASES, TERMS, TIPS & GUIDELINES
17

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Good nutrition is a diet in which foods are
eaten in proper quantities and with the needed
distribution of nutrients to maintain good
Health. Malnutrition, on the other hand, is
the result of a diet in which there is an under
consumption, overconsumption, or unbalanced
consumption of nutrients that leads to disease
or an increased susceptibility to disease. What
is stated in the above definitions is the fact that
proper nutrition is essential to good health. A
history of poor nutritional choices will eventually
lead to poor health consequences.
There are many substances necessary for the
proper functioning of the body. Nutrients are
the substances that the body requires for the
maintenance of health, growth, and to repair
tissues. Nutrients can be divided into six
classes: carbohydrates, fats, proteins, vitamins,
minerals and water. Carbohydrates, or “carbs”,
are nutrients that are composed of carbon, hy-
drogen and oxygen, and are essential sources
of energy in the body. Grains, vegetables, and
fruits are excellent sources of carbohydrates. It
is recommended that at least 55% to 60% of
the total number of calories consumed come
from carbohydrates (American Diabetes Asso-
ciation, Diabetes & Exercise, 1990). It is further
recommended that 10% or less of the total
calories consumed come from simple sugars
like a candy bar.
One of the many benefits of consuming foods
that are high in complex carbohydrates, such
as rice, pasta, and whole grain breads, is that
they also typically contain dietary fiber. Dietary
fiber is a term used when referring to sub-
stances found in plants that cannot be broken
down by the human digestive system. Although
fiber cannot be digested, it is important in help-
ing to avoid cancers of the digestive system,
hemorrhoids, constipation, and diverticular
disease because it helps food move quickly
and easily through the digestive system. It is
recommended that people consume 20 to 30
grams of fiber per day (American Diabetes As-
sociation, Diabetes & Exercise, 1990). Excellent
sources of dietary fiber are grains, vegetables,
legumes, and fruit.
Fats are an essential part of a healthy diet
and serve vital functions in the human body.
Among the functions performed by fats are
temperature regulation, protection of vital
organs, distribution of some vitamins, energy
production, and formation of component parts
of cell membranes. Like carbohydrates, fats are
composed of carbon, hydrogen, and oxygen.
However, their chemical structure is different.
Both animals and plants provide sources of
fat. Saturated fats come primarily from animal
sources and are typically solid at room tem-
perature. Plant sources of saturated fats are
palm oil, coconut oil, and cocoa butter. A high
intake of saturated fats is directly related to
increased cardiovascular disease. Unsaturated
fats are typically liquid at room temperature.
Corn, peanut, canola, and soybean oil are
sources of unsaturated fats. It is recommended
that no more than 30% of one’s diet be com-
posed of fats. Ten percent or less of the total
calories consumed should come from saturated
fats. One way to reduce saturated fat intake
would be to substitute margarine for butter.
Proteins are substances composed of carbon,
hydrogen, oxygen, and nitrogen. Proteins are
made by combining amino acids. Amino acids
are nitrogen-containing building blocks for pro-
teins that can be used for energy. Amino acids
can combine in innumerable ways to form pro-
teins, and it is estimated that tens of thousands
of different types of proteins exist in the body. It
is the ordering of the amino acids that provides
the unique structure and function of proteins.
There are proteins in both meat products and
plant products. Animal sources of protein
such as milk, meat and eggs contain the eight
essential amino acids (amino acids that the
body cannot synthesize and therefore 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 recom-
mended 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 adults are
not as high as those recommended for infants,
children, and young adults. Note: individuals
who are training intensely will have an increase
in their protein requirements.
Vitamins are organic substances that are es-
sential to the normal functioning of the human
body. Although vitamins do not contain energy
to be used by the body, these substances are
essential in the metabolism of fats, carbohy-
drates and proteins. Because of the critical role
vitamins play, it is necessary that they exist in
proper quantities in the body.
Minerals are inorganic molecules that serve
a variety of functions in the human body. The
minerals that appear in the largest quanti-
ties (calcium, phosphorus, potassium, sulfur,
sodium, chloride, and magnesium) are often
called macrominerals. Other minerals are also
essential to normal functioning of the body,
but because they exist in smaller quantities
(chromium, iron, copper, fluoride, iodine, man-
ganese, molybdenum, selenium, and zinc) they
are called microminerals.
A mineral that is often consumed in inadequate
amounts by Americans is calcium. Calcium is a
mineral important in the mineralization of bone,
muscle contraction, and the transmission of
nerve impulses. Osteoporosis is a disease
characterized by a decrease in the total amount
of bone mineral in the body and by a decrease
in strength of the remaining bone. This condi-
tion is most common in the elderly but may
also exist in younger people who have diets
inadequate in calcium or vitamin D or both.
Iron is another mineral that is often under
consumed by Americans. This is especially true
of women. The oxygen-carrying properties of
hemoglobin (blood) depend on the presence of
iron. Anemia is a condition characterized by a
decreased capacity to transport oxygen in the
blood, and is also common in those lacking a
sufficient amount of iron intake. Red meat and
eggs are excellent sources of iron. Additionally
spinach, lima and navy beans, and prune juice
are excellent vegetarian sources of iron.
Sodium, on the other hand, is a mineral that
many Americans over-consume. High sodium
intake has been linked with hypertension,
as well as high blood pressure. People can
substantially reduce their sodium intake by
limiting consumption of processed foods and
decreasing the amount of salt added to foods
when cooking.
In conclusion...don’t forget hydration. Water is
considered an essential nutrient because of its
vital role in the normal functioning of the body.
Water contributes approximately 60% of the
total body weight and is essential in creating an
environment in which all metabolic processes
occur. Water is necessary to regulate tempera-
ture and to transport substances throughout
the body.
For more information on nutrition visit your local
library or book store. There are many excellent
books available.
Follow these basic nutritional guidelines for
gains in strength and lean muscle mass:
1. Choose your foods carefully. Try getting
your carbohydrates from sources such
as rice, vegetables, beans, whole grains,
pasta and fruit. Good protein sources
include fish, chicken, turkey, lean meat
and low-fat or nonfat dairy products.
2. Minimize your fat intake.
3. Drink a minimum of 10 eight-ounce
glasses of water each day.
4. Eat four to six small meals a day, about
three hours apart. Small meals are more
easily digested and result in greater
nutrition absorption.
5. Avoid eating junk food and fast food.
6. Time your protein intake of 40-55 grams
approximately 75 minutes after your
workout.
7. Immediately following your workout,
replenish your glycogen stores with
approximately 50-75 grams of
carbohydrates.
34
NUTRITION
18

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Sets
Sets are defined as a combination of any number of reps of
one exercise. The number of sets used in a workout is directly
related to training results. Typically, two to three sets are used
by intermediate and advanced lifters to achieve optimum
gains in strength. Experts agree that multiple-set systems
work best for the development of strength and muscular
endurance. Gains will be made at a faster rate by using a
multiple-set system than gains achieved through a single-set
system. The use of a single set of an exercise is recommend-
ed and very effective for individuals who are untrained or just
beginning a resistance training program. One-set programs
might also be used for simple maintenance once you are in
shape. It is important to note that low-volume set programs
will increase strength in untrained individuals, but more com-
plex physiological adaptations, such as gains in muscle mass,
tone, size, and performance usually requires higher-volume
set training for the best results. Multiple sets of an exercise
present a more intense training stimulus to the muscles dur-
ing each set. Once your desired initial fitness level has been
achieved, multiple-set performances of the exercise using the
proper resistance (with specific rest periods between sets) will
take you to the next level of strength training, endurance, and
muscular development.
Resistance Used
The amount of resistance used for a specific exercise is prob-
ably the most important variable in resistance training. When
designing a resistance training program, a weight for each
exercise must be chosen. The use of repetition maximums
(RM): the exact resistance that allows only a specific number
of repetitions to be performed, is probably the easiest method
for determining a resistance. Typically, one uses a training RM
target or a RM target zone. Example: If your RM zone is 8 to
12 repetitions and you cannot lift the weight at least 8 times
using proper form, the weight is too heavy. On the other hand,
if you can easily lift the weight 12 times, the weight is too
light. In either case, the weight needs to be changed. As the
strength level of the lifter changes over time, the resistance is
adjusted so a true RM target or target zone resistance is used.
Rest Periods Between Sets and Exercises
One frequently overlooked variable in exercise prescription
is the length of the rest period between sets and between
different exercises. Your desired fitness goals will normally
determine the amount of time you allow your body to rest.
Exercises involving high repetitions (15 to 20) and a high
number of sets (3 to 4) with short rest periods (30 seconds)
between sets will raise metabolic demands. This in turn will
burn excess body fat and increase muscular endurance. Short
rest periods are a characteristic of circuit weight training, and
the resistances used are typically lighter. This type of workout
is best for trimming body fat and toning muscle. Exercises
with heavier resistance and fewer sets usually have a 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 sessions depends on the
recovery ability of the individual. Most experts agree that three
workouts per week with one day of rest between sessions
allows adequate recovery, especially for the beginner. If the
resistance training is not excessive, only moderate amounts
of delayed muscular soreness should be experienced one day
after the session. As the lifter advances and his or her body is
better able to tolerate and recuperate from the resistance
exercise sessions, the frequency of training can be increased.
Well-conditioned athletes may be capable of, and need
training frequencies of 4 to 5 days in a row to improve
significantly and achieve their desired goals. When consecu-
tive training day sequences are used, it is usually beneficial
to do different exercises for the same muscle groups and use
different resistances for the exercises. When training is per-
formed on consecutive days, it often involves the use of a split
routine (different body parts exercised each day), or a split
program (different exercises for the same body part performed
each day). There are many books available at the library or
your local book store for the intermediate and advanced
weight training enthusiast. It is also recommended that you
work with a qualified personal trainer to achieve your ultimate
goals.
Order of Exercise
Leaders in the field of strength and conditioning believe that
working the larger muscle groups first (chest, back, legs),
should take priority over training the smaller muscle groups
(biceps, triceps, deltoids, calves). The reason behind this
exercise order is that the exercises performed in the begin-
ning of the workout are the ones that are going to require the
greatest amount of muscle mass to perform. Hence, exercis-
ing the smaller muscle groups first will deplete the body of the
energy necessary to stimulate the larger muscle groups. Arm-
to-leg ordering allows for some recovery of the arm muscles
while the leg muscles are exercised. “Stacking” exercises is a
common practice among body builders as a way to attempt
to bring about muscle hypertrophy. Stacking is loading up
different exercises on the same muscle group (ie. standing
bicep curls, preacher curls, one arm concentration curls). The
exercise order will have a significant impact on the training
stimulus stress level in a training session.
Scheduling Training
Finding the time to do it is one of the most difficult aspects
of a training program. Once you have established a time to
workout you should plan a training routine based on what
muscles to involve on which day. As previously discussed, the
larger muscle groups such as the chest, back, and legs should
take priority over working the smaller muscle groups. Give
your muscles at least 48 hours (but no more than 72 hours) of
rest in between sessions.
35
EXERCISE PRESCRIPTION
19

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ARE YOU A “BEGINNER”?
A beginner can be classified as someone who has never touched a weight, may have lifted for a while,
but has taken a substantial amount of time off, or has not consistently trained over the last six months.
If you happen to fall into any of these categories, pay close attention, because the following information
will be detrimental to the start of your training program.
As a beginner, one of the most common mis-
takes is doing too much. Because beginners
often make good gains quickly, many fall into
the trap of thinking that more is better. This may
be true later in the training equation, but not for
the novice. Some of the most common injuries
occur as a result of taking on too much, too
soon.
One of the questions most frequently asked is,
“How much weight should I use?” Determin-
ing the weight for each exercise will vary from
person to person. The weight for each exercise
will be lifted in sets and repetitions. Repetition
is defined as one execution of any exercise. A
set is a combination of any number of repeti-
tions of one exercise.
Experimentation at each exercise station is a
good technique for determining the starting
weight for an individual. Take the chest press
exercise for example. Performing this exercise
with a weight that can be pressed 30 times with
ease will not help you achieve any particular
goals. Adding the appropriate amount of weight
that will allow you to perform a maximum of 8
to 12 repetitions will help you obtain the results
you desire.
On the other hand, if you put too much weight
on the press bar and press it 4 or 5 times,
then common sense will tell you to reduce the
weight, wait a few minutes, then try again.
Remember, never sacrifice perfect form just
for the sake of lifting heavier weight. This is a
sure-fire, one-way trip down the road to injury.
Making muscles work hard, with proper form is
the name of the game.
Now that you understand how to test each sta-
tion for your starting amount of resistance, you
should know which muscles to train first. Train-
ing the large muscles groups first, such as your
chest, legs, and back, should be done before
training your small muscle groups like the arms,
shoulders, and calves.
Starting with the large muscle groups will help
you achieve and maintain quicker gains. The
large muscles groups will require more stimula-
tion and a higher intensity level than the smaller
muscle groups. Training your arms with all-out
intensity and training your chest immediately
afterwards will not leave you with enough en-
ergy necessary to properly stimulate the muscle
fibers in your chest. Moreover, because the
triceps are required in chest press movements,
your arm muscles will fail much more quickly
than your chest muscles, which will also hold
back your chest training.
As a beginner, you will find that your gains will
come quickly. The excitement and enthusiasm
that comes with these gains may cause you
to spend even more time on your gym. Take
it easy! Remember, just as too little exercise
won’t stimulate muscle growth...too much
exercise won’t either.
You need to give your body plenty of rest, es-
pecially if you’re still sore from the last workout.
This will keep you fresh and growing stronger.
NEVER TRAIN A BODY PART THAT IS STILL
SORE FROM THE PREVIOUS WORKOUT.
Performing some flexibility exercises is a good
way to keep the blood flowing through the sore
area, but do not train these muscles again until
you are feeling recovered.
Speaking of soreness, there is something else
that you, as a beginner, should be aware of:
If you work out - your muscles will get sore.
The majority of muscle soreness comes from
microtears and a build 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 amount of post-exercise muscle
soreness. A good cool down of stretching and
cardio work may also decrease muscle sore-
ness.
Now that we have laid a good foundation of
the “do’s and don’ts”, let’s get into something
a little more specific. The Beginner’s Strength
Training Program. One of the best beginner’s
programs is the three-days-a-week routine. For
example, do a whole-body workout on Monday,
Wednesday and Friday. Use the other days for
rest and recuperation. As previously discussed,
you want to start with the large muscle groups
first, then move on to the small muscle groups.
Perform one exercise per muscle group that
consists of 2 or 3 sets of 8 to 12 repetitions.
Follow this routine for at least six to eight
weeks in order for your body to establish the
proper stimulation for growth.
One or two exercises per muscle group may
not sound like enough to produce any results,
but if you’re a beginner - it most definitely will.
As you continue to train and your body adapts
to your exercise routine and recuperative de-
mands you place upon it, you’ll be able to add
more sets and exercises to your routine.
Another point that is highly recommended is
the assistance of a personal trainer. Through
the use of a personal trainer you can learn the
mechanics and techniques of exercise, how to
use proper form to avoid injury and details on
proper nutrition. A good trainer will also provide
MOTIVATION.
When choosing a personal trainer, here are
some tips: Choose an individual that is certified
through an accredited association. This is a
good way to ensure that he or she is qualified
to give you what you need. Also, take a look
at what kind of shape they are in. If you want
to be in great shape, look for a trainer who is in
great shape. They will know what it takes to get
results. Here are a few recommended organiza-
tions:
• National Strength & Conditioning
[phone]
• American College of Sports Medicine
[phone]
• National Academy of Sports Medicine
[phone]
Sample Workout Routine When
Training For STRENGTH
Exercises Reps Sets
Leg Press / Squat 6 to 10 3 or 4
Leg Extension 8 to 12 2 or 3
Leg Curl 8 to 12 2 or 3
Calf Raise 8 to 12 2 or 3
Bench /
Chest Press 6 to 10 2 or 3
Incline Press 8 to 12 2 or 3
Incline Pec Fly 8 to 12 2 or 3
Lat Pulldown 8 to 12 2 or 3
Seated Row 8 to 12 2 or 3
Military Press 8 to 12 2 or 3
Upright Row 8 to 12 2 or 3
Bicep Curl 8 to 12 2 or 3
Tricep Pressdown 8 to 12 2 or 3
Tricep Extension 8 to 12 2 or 3
Resistance
Ab Crunch 20 to 30 2 or 3
Resistance
Oblique Crunch 20 to 30 2 or 3
Rest period between sets should be
about 60 to 90 seconds.
36
TRAINING TIPS FOR BEGINNER’S
20