There is a great article from About.com about women and lifting weights. This article reminds women how important weight lifting is and how they should not worry about bulking up but slimming down. To read more click here
How Do I Build Muscle?
To Build Muscle: More Weight, Less Reps. Do 8-12 reps per set and do 3 sets….work to failure in the last set. Working to failure is very important. The muscles need to break down to be able to rebuild stronger and larger. Complete failure is when you can not move that last rep at all. You give it your all and you are just too fatigued.
To Tone Muscle: Less Weight, More Reps. 15-20 reps per set and do 3 to 4 sets. Do not worry about the failure, but you should feel like you have really worked the muscle and have really gotten a good strong workout.
To Cut: Train the Muscles to Become Longer/Leaner, Once Size Has Been Reached. Do high reps at lower weight. Perform a Tone Program. Eat a low fat diet. This is very important.
How To Work The Inner Leg and Outer Leg: On any exercise point the toes in to work the Outer Leg and point the toes out to work the Inner Leg.
How Do I Best Target The Lower Abdominal Muscles: The exercises that best target the lower abdominal muscles are…the Body Curl, the Bent Knee Raise, the Leg Bend and the Incline Sit-Up. The more the incline on the bench the lower you will target.
What Is The Proper Order Of Muscle Workout: Always work the larger muscle group before a smaller one. Example – Work the entire back (lats) before doing a bicep curl. Otherwise, the muscle will already be somewhat fatigued and will not perform to its fullest capacity. Working the larger muscle groups is best also if you are very limited in your time to workout. These are the most important to start with. If you do have the time it is important to add the smaller muscle groups. You do not want to forget them.
Should I workout Everyday: Rotate muscle groups. Work lower body one day and upper body the next day. Do not work the same muscle group two days in row. The muscles will not have time to rebuild and gain strength. This rule does not include the abdominal muscles. You can perform one long set everyday if you would like to.
Hope this helps. Keep asking the questions and we will try to answer them.
ABDOMINAL EXERCISE
You can do abdominal exercises daily, one or more sets are ok, these muscles tighten up rather than bulk up the more you work them.
AEROBIC WORKOUT
The goal of an aerobic workout is to keep the heart rate up for a period of exercise. Aerobic exercises such as jogging, swimming or circuit training condition the cardio-vascular system to intake oxygen more efficiently. Aerobic exercise alone does not offer total fitness and should be combined with weightlifting to build and condition the muscles, tendons and bones.
AGE/FITNESS
If you are starting an exercise program after a period of inactivity, regardless of your age, it’s a good idea to check with your physician. We can send you a copy of our user guide to take along.
ANAEROBIC EXERCISE
When the demand for oxygen is higher than the cardio-vascular system can supply, such as when doing sprints or heavy weight training, the muscles can work anaerobically (without oxygen) for a limited time. Anaerobic exercise conditions and builds muscles, tendons, and bones.
BARBELL ARM SETTING
Approximate settings for most exercises are given in our user guide, setting will vary a little depending on height.
BEGINNERS
Begin you weightlifting program with light resistance. The first couple weeks your goal is not development but learning good form. Starting with a low number of reps allows you to do more exercises which is beneficial in the beginning. Once your muscles have been trained you”ll be able to increase the resistance. For beginners, doing one set provides the same results as doing two or three.
REPETIONS
Start with 5-6 reps if no delayed soreness
Try 8-9 reps if no soreness
Gradually work up to 15-20 reps. This can take up to a couple of months.
RESISTANCE
If your beginning resistance is too easy (when you can do more than 20 reps), increase the resistance in each workout until you reach the correct level (under 20 reps).
This program will give you increase strength, muscle mass and endurance. When this occurs you can then choose the goal of building muscle mass or to work on toning and fat burning.
BENCH PRESS
Sit sideways on the bench. Lie back and swivel your neck under the barbell arm. Then scoot into position so barbell arm is just touching chest. To exit, do the reverse. Keep your elbows out to make your chest do the work.
BREATHING
Exhale on the power (positive/concentric) stroke and inhale on the return (negative/eccentric) stroke.
BUILDING MUSCLE MASS
To gain muscle mass you will have to gradually reduce the number of repetitions while increasing the resistance and number of sets.
When doing heavy training for maximum muscle build you will perform fewer reps and rest 3 minutes between sets. Warm up with a moderate weight and do 1 set of 12-15 reps. Then perform 1-2 sets to total muscular failure in the 6-10 repetition range. When you are able to perform more than 10 repetitions, add additional weight to bring your reps back within this range.
Never sacrifice proper form for weight increases, it only invites injury and slow progress.
CALIBRATED RESISTANCE
A standardized measure of resistance such as a free weight or a Soloflex strap. Pulley or hydraulic systems do not offer calibrated resistance so you never really know exactly how much weight your are lifting.
CALORIE
A calorie is a unit of heat, producing energy. The amount of energy a food contains is measured in calories. Any calories you do not use through activity are stored at fat.
Our workouts can help you burn an additional 250 calories or more a day while you are exercising. Each pound of muscle you build burns an additional 50 calories a day even while you are at rest.
CARDIO-VASCULAR FITNESS
An increased efficiency of the heart and circulatory system achieved through specifically designed exercise, such as circuit training.
CARDIO-VASCULAR SYSTEM
The heart and blood vessel system. A fit heart pumps 25% more blood per minute when at rest and 51% more blood during exercise than an unfit heart. A fit heart beats 60-70 times per minute. An unfit heart beats 80-100 time per minute.
CIRCUIT TRAINING
Exercise consisting of several sets of a number of different exercises during a timed period such as our workout routines.
NUTRTION
Use low fat sources of protein like chicken or fish. Complex carbohydrates are essential in providing workout-sustaining energy. Potatoes, whole grain breads, whole grain rice, fresh fruit and vegetables are good sources. Drink plenty of water.
ORDER OF EXERCISES
We recommend you stick with the order as given in our user guide for the most efficient workout. It is usually recommended that you work the larger muscle groups before you work smaller ones, for example, you should do your bench presses before your curls. If you do the curls first your biceps may be too tired for you to do as many bench presses as you should.
Some people like to rearrange their routines to do less changing of barbell arm positions and attachments. Although this will not give you the most efficient workout, it is better than not doing your workout.
PEAK CONTRACTION
To “peak your physique” focus on squeezing or flexing (forcefully contracting) the muscle group you are training at the top of the power stroke (concentric phase) for 2 seconds. Then slowly lower the weight back to starting position. Adding the peak contraction on each repetition will add to the strength, shape and definition of your muscles.
The user guide specifies on each exercise where the peak contraction is recommended, they are: Upper body-back of neck press, bench row, bent over row, bicep curl/lat pull down, dorsi bar pull down, haney shrug, negative pull-up, shoulder shrug, standing bicep curl, tricep press, tricep pushdown, upright row, butterfly, rowing with leg extension; Mid body-(all) body curl, incline sit-up, leg bend, roman chair sit-up, crunch; Lower body-calf raise, donkey press. Exercises not listed do not lend themselves well to doing at peak contraction.
PLATES
Always stack plates evenly, with the heaviest ones closest in. When loading and unloading don’t off balance by more than 25lbs to avoid tipping.
POSITIVE RESISTANCE
The resistance provided on the power stroke (concentric phase) of an Isotonic press. Positive resistance is required to provide the concentric muscle contraction necessary for muscle development as part of a complete two part repetition. It should always be followed by a slower return stroke (negative resistance). The load that’s lifted must be lowered for maximum muscle gains.
REPETITION
A single performance of an exercise movement.
REST
We recommend that you rest 30 seconds between sets and 1 minute or less between exercises. Short rests keep your heart rate up. When doing heavy training to increase muscle mass, rest 3 minutes between sets.
RESULTS
You will feel a difference in tautness of your muscles in a couple of days, and will notice a visible difference in a couple of weeks. In a couple of months you won’t believe the progress you’ve made.
SET
A number of repetitions of one exercise movement performed in sequence.
SPORTS
The Soloflex programs are great for any sport and will build a balance of stamina, flexibility, bulk and strength.
THIGHS
To work the inner thighs, point your toes outward while doing squats and leg presses. To work the outer thigh, point your toes slightly inward.
TIME OF DAY
Any time of day is fine to workout, just give yourself a couple of hours before or after eating a meal or participating in a sports activity.
TONING
If you want to enhance fat burning, toning, and overall muscular endurance you should increase the number of repetitions to 20-25 for on exhaustive set. To increase your activity level even more you can do an abdominal exercise, walk or jog on your off days.
To lose fat you need to take in fewer calories than you burn. Eat smaller, more frequent (balances) meals.
VERTICAL SIT-UP
Grasp lever arm and walk your feet up the main frame. Hook legs over one at a time. Hook toes under pins on lever arm, if your toes do not reach pins, cross ankles under lever arm. (We do not recommend using the flip technique).
WOMEN
Women will develop 1/10 the mass of a man doing the same program. Because of the difference in hormones, a woman’s body won’t grow as fast or as large as a man’s, it will firm up. Bulky female body builders usually get that way from working out while taking steroids. Women can perform any of the exercises in the user guide.
WORKING TO FAILURE
Working to failure is completely fatiguing or tiring a muscle or muscle group by using resistance and repetition until you can’t do any more repetitions.
CONCENTRIC MUSCLE PHASE (power stroke)
The contraction (shortening) of the muscle when working/pressing against positive resistance as in the power stroke of a press. Both positive AND negative resistance are necessary for significant muscle development. You need to do the complete repetition. A weight that is lifted must be lowered for maximum benefit.
ECCENTRIC MUSCLE PHASE (return stroke)
The lengthening of the muscle when working against negative resistance as in the return stroke of a press. It is responsible for a large part of the strength and lean tissue development you are striving for. Both positive AND negative resistance are necessary for significant muscle development.
Concentrate on slowly lowering the resistance (3 seconds) on the return stroke of every repetition. Performing each exercise in this controlled fashion will also minimize unnecessary stress to joints and connective tissue. So “SLOW DOWN”.
FREQUENCY
Our user guide has programs for 3 days or 5 days a week programs for beginning, intermediate and advanced.
GAINING WEIGHT
Use the Soloflex program for building muscle mass. A good balanced diet will supply all the protein you need. There is not need for protein supplements.
HEIGHT
The Soloflex can usually accommodate anyone up to 6’6″. If you are long in the torso the bench may be a little short for the bench press or leg press. The bench is 40″ long. Pull ups can be done with knees bent if necessary. You can measure from the top of your head to your tail bone.
INERTIA
The tendency of an object to remain in motion once it is in motion. For example, you can cheat with free weights by using a burst of momentum to throw the weight up vs a controlled lift and return.
ISOKINETIC EXERCISE
One-way Isokinetic exercise provides only half a workout because it does not provide the negative (eccentric) resistance needed for significant muscle growth.
Some Isokinetic resistance is relative to the degree of exertion ie resistance increases as muscle pressure is increased. You have to push quickly and really hard to get maximum resistance and this can shock joints and muscles. Isokinetic exercise can provide some increases in muscle strength.
ISOMETRIC EXERCISE
Muscles are put into a state of contraction against the resistance of other muscles or an immovable object. There is no movement at the joints (such as when pushing against a door jamb). Isometric exercise can increase muscle strength.
ISOTONIC EXERCISE
Isotonic exercise, like Soloflex, provides both positive and negative resistance using progressive weight. Both positive and negative (concentric and eccentric) resistance are necessary fro significant gains in muscle size, strength and endurance. (Free weights and Soloflex).
KIDS
Heavy weight training is not recommended for kids under 13 as it may affect the growth of developing muscles and bones. Kids can do the Soloflex free body exercised where they work against their own weight. For other exercises we recommend very light resistance, or that they just work against the weight of the barbell arm (about 8 pounds).
LOAD PINS SETTING
Usually there are 2 empty holes between the load pin and the barbell arm. For some pull down exercises, you may prefer to leave one empty hole between the pins, for more consistent resistance throughout the entire range of motion, which ever you like the best (can double the number of straps). Ex. bench row – end of rep difficult with 2 holes.
METABOLISM
The chemical and physical processes of the body. Exercise increases your rate of metabolism ie the efficiency of your body processes. Improved organic efficiency reduces the risk of heart disease, increases lung capacity. An efficient metabolism allows us to work harder for longer with less effort and less fatigue.
When you have more muscle, you metabolism is increased. Your muscles are your metabolism. To reduce fat you have to increase muscle. Each pound of muscle burns 50 calories a day at rest.
Muscle weighs more than fat, so when you loose fat you not loose weight but will look leaner and fit. Muscle does not turn into fat.
NEGATIVE RESISTANCE
Resistance provided on the return stroke (eccentric muscle phase) of a repetition in Isotonic (Soloflex) exercise. Negative resistance is required to provide the eccentric muscle phase needed for significant muscle development. Almost all muscle hypertrophy (growth) happens as a result of the eccentric, or return stroke coming directly after the priming of the power stroke (concentric). Many pulley and hydraulic systems do not offer negative resistance.
I bought my first Soloflex over 25 years ago after working out on a friends’s unit with the wood bench and the Shock Rings. I’ve loved it from the start. I gained muscle, lost inches and became stronger. I have never thought about buying a competitor’s brand in all of these years. Recently, I went back and read ALL of the blogs on the Soloflex website and became interested in Jerry Wilson’s (inventor of the Soloflex) assertion that using shock rings WITH weight plates on the end of the Soloflex lever arm gives the best and smoothest feedback to the body in his opinion.
I don’t have the Shock Rings yet but I have just begun to workout using Weight Plates with my Straps(a 50/50 percentage approximately) on many of the exercises and let me tell you, I am nearly as EXCITED as I was when I first got my Soloflex. I feel that I am working out on a NEW, IMPROVED Soloflex muscle machine. Here are the advantages from my perspective:
1. Using weight plates with the straps(or shock rings which I intend to buy as my straps wear out) add a new dimension of smoothness to the reps when doing the exercises. I don’t know why but I know that they DO! Jerry Wilson could probably explain it.
2. One reason many “free weight” believers including some fitness experts like free weights over machines is that it makes you focus on balance which is important especially as you get older. Adding Weight Plates to the Soloflex lever arm by using their free weight attachmant rods along with the straps/shock rings gives one the best of both worlds: You can still work out by yourself without a spotter but you still get the feel of balancing the weight plates.
Finally, how many products have you bought in your life that you can honestly say “almost” NEVER requires maintenance or repairs? For 25 years, the only thing I have had to do to my Soloflex is keep it clean and replace the straps as they wear out. It’s built so solid and well. So, here I am after all of this time, still enthused about a product I bought 25 years ago. THANKS SOLOFLEX.
Tennis Teacher(a.k.a. Richard Shirley)
Memberships can cost as much as $150 a month for month to month or as much as $1200 per year for a year contract. Month to month will usually allow you to cancel anytime but is much more expensive than the year contract. The problem with the year contract if broken will come with penalties. This can get pretty high.
The fine print on your membership payment form will cost you. Many gyms charge an initiation fee (or a wear and tear fee) averaging about $100 in addition to payments.
The other high cost of gym memberships are the hidden ones. Most gyms charge extra for the classes, rock walls, and the child sitting while you workout. These are not always mentioned at the time you sign up.
Another draw back to the gym world is the constant waiting for the equipment or the classes being too full. Many classes and gym equipment require sign up and even then you are not guarantied to get what you want. This can be very frustrating as time is valuable. Speaking of time, you have to drive to the gym, park, get to the equipment you want and hopefully it is available. You then have to get into the locker room and fight for the sink or mirror before you hit the road again to drive back home. An hour workout has now turned into a two hour minimum.
Workout at home. There are so many good reasons. Buy your equipment once and it is yours with no hidden fees or waiting.
Stay at home and save money and time. The kids are right there in the house playing and as they get older are working out with you. No need to drive and waist time and gas and money.
Soloflex has always offered the best in home weight lifting equipment. The safest on the market for the past 32 years. Your one time investment will last you years and years saving you lots of money.
Just call and one of the operators will help you with any questions you have and soon you too will agree. Working out at home is safe, easy, quicker, less expensive and just as fun with Soloflex. Call 1-800-547-8802 or check us out on line at www.soloflex.com.
“As the movie progressed, I got in increasingly better shape,” he tells Details. “There’s this one fight scene with Liam Neeson toward the end, where it’s, like, the apex of the work … I swear to God, it looked like my head was digitally superimposed onto someone else’s body. I was like, ‘This cannot be me—that’s the way I look?’ … ‘Cause as a kid I only fantasized about looking that way. Remember Soloflex commercials? That was huge when I was a kid. It was like, ‘I wanna be the Soloflex guy. Mom, can we get the Soloflex?’”
1. Cross Fit
CrossFit workouts may not be for everyone but you’ll get serious results! The CrossFit philosophy of functional training (natural and compound ranges of motion) incorporates using your body weight, kettle bells, weighted balls, pull up bars, rings, ropes and barbells. CrossFit workouts are similar to Olympic and gymnastic training, the Boston CrossFit blog has some kick ass videos showing how to get the moves right. Check out the website, there is a new challenging workout posted daily.
2. Body Weight Workouts
Body Weight Workouts. You can get a hard body fast with NO equipment! A lot of people don’t have extra space in their homes for equipment or want a good workout on the road…. no biggie because you can get an awesome workout with nothing but your own body weight. If you can’t do push-up, start on your knees. Use a chair or bench under a pull up bar to get started if you can’t already do one, help your self up and slowly let yourself down, it’s the negative portion of the exercise that will grow your muscles and provide the strength gains you need to allow you to do a full pull up without assistance. This prison workout is another great free body workout.
3. High Intensity Interval Training
High Intensity Interval training (HIIT) is a specific kind of cardio training that incorporates short intense intervals. HIIT will give your metabolism a serious boost and burn fat for hours. A typical example time ratio is 2:1 meaning jog for 60 seconds and sprint for 30 seconds. A beginner may complete 6-8 cycles but as your fitness level improves you can increase the amount of cycles you do. I have recently cut my cardio workouts out down from 60 minutes to 30 minutes. Why? Because I know that if I push myself as hard as I can for half as long, I’ll get more out of my workout. And it’s actually made my workouts more enjoyable.
4. Plyometrics
Plyometric workouts seem to be a favorite for actors who need to pack on muscle fast. I would say that if this is the training program for people like Christian Bale and Brad Pitt … then it works!
Plyometric exercises were designed specifically to increase muscle strength and power. It’s an athlete’s workout that incorporates explosive movements in rapid sequence. Here’s several examples of plometic exercises for your lower body at light, moderate and high intensity. Examples for upper body.
5. Functional Training
Functional Training is often referred to when discussing workouts that include compound exercises, meaning exercises that use more than one muscle group. The term functional implies that it replicates our bodies natural range of motion. We highly recommend compound exercises because it’s a more efficient way to exercise and it burns more calories. A few examples would be: Squats with an overhead press, lunge with bicep curl or lateral raise, deadlift with a bent over row.
6. Training with Whole Body Vibration
Whole Body Vibration, it took me a while to get on board with this concept. I was a skeptic once too. I wish I hadn’t been such a doubter. I also love this machine now! I use it for my free body exercises and weighted exercises too, my favorites are push ups and lunges. It may seem unbelievable to you too but the studies proving it’s effectiveness just keep coming.
7. Power Yoga
Ashtanga or Power Yoga not only increases your strength, flexibility and endurance but it’s an amazing way to relieve the body and mind of stress like no other workout. Since I incorporated power yoga (ashtanga or vinyasa) to my weekly workouts I have seen huge improvements physically, but have been most impressed with a new sense of well being. It has the ability to take you to your edge physically while soothing and relaxing your mind at the same time. If you are a serious weightlifter or athlete, power yoga is a great compliment to your overall training.
8. Kettlebells
The kettlebell was introduced to me for the first time at a CrossFit gym. I had seen the videos and honestly, I was a bit intimidated. I didn’t think I was going to enjoy using them but I was wrong! The kettlebell is an awesome tool for functional and compound training. The way they’re weighted and the way the grip is positioned allows you to comfortably swing, press and pull the the weight around.
I have since bought a pair of kettlebells for my house, they’ve been great to use on my vibration platform. Unlike most weighted workouts, kettlebells allow you to move through large ranges of motion to really get the heart pumping.
If you start looking online for kettlebell instructional videos, you’ll find everything from the old school Russian routines to pregnancy workouts. You should have no trouble finding the right workout, what ever your fitness level.
9. Get Outside!
Walking may be the most basic exercise of all but it doesn’t have to be the easiest. Hiking involves truckin’ up a steep hills and moving around and over rocks and stumps. It’s a perfect way to really work up a sweat. Why not get some fresh air and beautiful scenery if you can. If a beautiful hike outdoors isn’t realistic, take a brisk walk to the park or around your neighborhood. Be creative, boost your walks by finding hills, walking faster, or go that 15 extra minutes. It’s also a workout that can be done with friends. Try to walk with someone who you know is in better shape, they’ll help you keep a faster pace.
I started out wanting to write a blog post about great workouts and got totally distracted by these workout video gems…….enjoy!
This is Greer Childers doing a very odd face workout. She was another 80′s wonder. Just wow.
Jazzercise was hot in 1982. This is Judi Sheppard and friends putting the last nail in the coffin for this 80s workout trend…..”Boogie to the Music.”
The Poodle workout…those dog heads are real! This video was made by Nagi Noda for the 2004 Athens Olympics. It’s really weird and sort of scary. And by “sort of” I mean someone put this person in an institution.
Bas Rutten…..OMG, this guy is crazy! If you follow his advise, you’re sure to end up in prison. Seriously though, this guy does have legit workouts and has quite the following. He’s into martial arts, kickboxing and a undefeated UFC heavyweight champion. I even heard that he Whupped Batman’s Ass.
Alex Astilean previews the world’s first manually operated, outdoor treadmill. Doesn’t this kind of defeat the purpose of running outside?
Chair Dancing Around the World with Jodi Stolove. The paper plates….great resistance for the upper body.
Take the “work out of your workout” with Hawaii Chair. Yeah right….like it’s possible to type and pick up the phone while using this thing. This seems like the kind of chair that would lead to an HR problem…
We’d appreciate your Digg! :)
Working out at home is definitely the way to go. It’s private. You can do it when you want. You can dress any way you want. I work out in my gown.
The exercises I do: squats, curls, deadlifts, overhead presses and bent over rows. My equipment: Soloflex dumbbells, Soloflex Rockit and Soloflex Whole Body Vibration (WBV) Platform and a Soloflex WBV Attachment on my Rockit.
Every other day I do squats on my Rockit. On the other days I do my upper-body exercises while standing on my WBV platform.
The good vibrations have upgraded my workout. Vibrating while weight training produces better gains than weight training alone.
I am convinced that weight lifting is the essential exercise. Nothing works as well at shaping your body and raising you metabolism (burning calories at rest).
My tips:
This doesn’t have to take a lot of your time, about 15 minutes a day.
If you exercise at home I’d really like to see what equipment you use and how you use it.
Soloflex revolutioned the home fitness industry with the introduction of the Soloflex Muscle Machine in 1978.
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