Body-Solid G9S manual

Body-Solid G9S
7.5 · 1
PDF manual
 · 2 pages
English
manualBody-Solid G9S

w w w . b o d y s o l i d . c o m

Trapezius
Teres Major
(lats)
Triceps
Latissimus Dorsi
(lats)
Erector Spinae
(lower back)
Gluteus Maximus
Hamstrings
Abductors
(inner thigh)
Gastrocnemius
DeltoidsPectoralsBicepsRectus Abdominus
(abdominals)
BrachialisObliquesWrist & Forearm FlexorsAbductors
(outer thigh)
Quadriceps
S A M P L E E X E R C I S E P R O G R A M S
A. Exercise your complete body every other day, up to three times a week. The one day rest enables your body to
recover from the previous workout.
B. Alternate your daily workouts. One day isolate the upper body exercises, and the next day perform the lower
body exercises.
It is important to first establish specific and realistic goals. You should determine your long term goal and then set a series of short term
goals that will help you attain your long term goal. For maximum results, follow a complete fitness program that includes proper nutrition,
aerobic exercise and strength training.
Percentages indicate weight ratios. Examples:
When using high pulley, 100 lbs. would equal
100 lbs. of actual weight resistance. When
using leg developer, 100 lbs. would equal 50
lbs. of actual weight resistance.
High Pulley 100%
Leg Extension &
Leg Curl 150%
Low Pulley 100%
Leg Press 200%
Press Arm Adjustment
Press Arm
Adjustable Back Pad
Adjustable Seat Pad

E X E R C I S E S A F E T Y

Consult your physician before beginning any exercise program.
Always warm up your muscles before starting a workout by doing at least 5 to 15 minutes of cardiovascular exercise. Then do an 8 to
12 minute stretching routine. Stretch slowly (without bouncing) and hold each stretch for at least 10 seconds. The two main purposes
for stretching are injury prevention and a faster rate of recovery from exercise. Stretching should be performed in both the warm up and
cool down phases of a training program.
Use proper form. Maintain proper spinal alignment and head positioning throughout your workout. Focus on only working the muscle
group 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 the entire range of motion.
Breath properly. Exhale during the pressing action and inhale upon returning to the start position. Do not hold your breath during any
part of an exercise.
Be sure that all users carefully read and understand all warning, safety and maintenance labels on the machine before each use. It is
absolutely necessary that you familiarize yourself and all others with the proper operation of this machine prior to use.
Avoid the risk of injury by remaining within your limits.

E Q U I P M E N T S A F E T Y

1. Make sure that all users read and understand the Owner’s Manual, all warning labels and all decals on this machine prior to use.
Please use all precautionary measures necessary for safety.
2. Keep observers (especially children) at a safe distance away from the machine while in operation. Do not allow children to play on
or around the machine at any time.
3. Carefully inspect the machine before each use. Check that all nuts, bolts, pop pins and adjustment points are in place and fully
tightened. Replace worn parts immediately.
4. Cable inspection should performed daily. Cables are wear items. It is your responsibility to prevent unexpected breakage. Replace
any damaged or worn cable immediately. Do not allow the machine to be used until damaged or worn cables are replaced. Using
a machine with a suspect cable can result in serious injury. See Owner’s Manual for more information.
5. Always stay clear of all weights and all moving parts when machine is in use. Obtain assistance to free any jammed parts. Never
attempt to free a jammed part by yourself.
6. Maintain a regular routine of preventative maintenance.
7. For your own safety, do not begin any exercise program without proper instruction.
See Owner’s Manual for more information.
T R A I N I N G T I P S
K N O W Y O U R G Y M
S A F E T Y P R E C A U T I O N S
S A M P L E T R A I N I N G M E T H O D S
1. 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.
2. 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
repetition 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.
3. FOR POWER & 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 3 to 4 minutes. The prolonged
rest periods allow ample time for recovery between sets.
A repetition is defined as one complete movement from the starting position, through the full range of motion, and back to the starting
position. A set is defined as a series of continuous repetitions. Start your exercise program conservatively. Select a weight for each exercise
that is easily performed for the full range of motion. Learn to feel your body’s responses and change your program and training method
accordingly.
See Owner’s Manual for more information.
Lat Hold Down Rollers
Press & Mid Row
Handles 100%
Lat Bar
Pec Dec 50%
Mid Pulley 100%

View the manual for the Body-Solid G9S here, for free. This manual comes under the category fitness equipment and has been rated by 1 people with an average of a 7.5. This manual is available in the following languages: English. Do you have a question about the Body-Solid G9S or do you need help? Ask your question here

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The Body-Solid G9S fitness equipment is designed to provide a comprehensive workout experience. It is built with high-quality materials to ensure long-lasting performance. The G9S features a multi-station design that allows for a variety of exercises to be performed, providing a full-body workout. Its compact footprint makes it ideal for home gyms or limited space. With its dual 210-pound weight stacks, the G9S offers a wide range of resistance options to accommodate users of all fitness levels. The weight stacks are designed to be smooth and noise-free, providing a seamless workout experience. The machine also features a range of exercise stations, including a chest press, lat pulldown, leg extension, and leg curl, among others. The G9S is designed with ergonomics in mind, ensuring that users can perform their exercises comfortably and efficiently. The seat and backrest are adjustable, allowing for customized positioning to suit individual preferences. The machine also features a sturdy and stable frame, providing a safe and secure workout environment. Additionally, the G9S includes various accessories to enhance the workout experience, such as a revolving lat bar, straight bar, ab/triceps strap, and ankle strap. These accessories allow users to target specific muscle groups and add variety to their workouts. In conclusion, the Body-Solid G9S is a versatile and reliable fitness equipment option for individuals looking to have a comprehensive workout routine at home. Its sturdy construction, flexible design, and range of exercise stations make it a suitable choice for users of varying fitness levels.

General
BrandBody-Solid
ModelG9S
Productfitness equipment
LanguageEnglish
FiletypeProduct Brochure (PDF)

Can't find the answer to your question in the manual? You may find the answer to your question in the FAQs about the Body-Solid G9S below.

How much should I exercise as an adult per week?

As an adult, it is recommended to do moderately intensive exercise for at least 2.5 hours per week. Preferably spread over several days.

What is an adult's maximum heart rate?

As a rule of thumb for your maximum heart rate, you can use 220 minus your age.

How do I perform the exercises listed in the Exercise Chart?

To perform the exercises listed in the Exercise Chart for the Body-Solid G9S fitness equipment, follow these steps: 1. Familiarize yourself with the exercise chart provided in the manual. It lists over 40 exercises that can be performed on the G9S home gym, targeting various muscle groups. 2. Select the exercise you want to perform from the chart. Each exercise is categorized by the muscle group it targets. 3. Adjust the machine settings and attachments according to the exercise you have chosen. For example, if you are performing a chest press, adjust the seat height and position the handles accordingly. 4. Begin the exercise by positioning yourself correctly on the machine. Follow the recommended starting position and grip for the specific exercise. 5. Engage the targeted muscle group and perform the exercise with controlled movements. Follow the recommended range of motion for each exercise. 6. Breathe properly during the exercise. Exhale during the exertion phase and inhale during the relaxation phase. 7. Repeat the exercise for the recommended number of repetitions and sets mentioned in the chart. Take rest periods as needed between sets. 8. After completing one exercise, adjust the machine settings and attachments for the next exercise you want to perform. 9. Continue following the exercise chart to target different muscle groups and achieve a well-rounded workout. Remember to consult the manual for any specific instructions or safety precautions related to each exercise. It is also advisable to start with lighter weights and gradually increase the intensity as you become more comfortable and confident with the exercises.

What should I do if I'm not sure how to properly perform a specific exercise on the Body-Solid {item_name}?

If you're not sure how to properly perform a specific exercise on the Body-Solid G9S fitness equipment, follow these steps: 1. Consult the Exercise Chart in the manual to identify the specific exercise you want to perform. 2. Review the description and illustration of the exercise in the chart to understand the proper form and technique. 3. Adjust the machine settings and attachments according to the exercise. For example, adjust the seat height, handle positions, or weight stack. 4. Position yourself correctly on the machine, following the recommended starting position and grip. 5. Engage the targeted muscle group and perform the exercise with controlled movements. Follow the recommended range of motion and tempo. 6. Pay attention to your breathing during the exercise. Exhale during the exertion phase and inhale during the relaxation phase. 7. Start with a lighter weight or resistance and gradually increase as you become more comfortable and confident with the exercise. 8. Focus on maintaining proper form throughout the entire exercise. Avoid using momentum or relying on other muscle groups to perform the movement. 9. If you're still unsure about the proper technique, consider seeking guidance from a qualified fitness professional or trainer who can provide hands-on instruction and feedback. Remember to always prioritize safety and listen to your body. If you experience any discomfort or pain during the exercise, stop immediately and consult a healthcare professional.

What are some common mistakes to avoid when performing exercises on the Body-Solid {item_name}?

When performing exercises on the Body-Solid G9S fitness equipment, it's important to avoid common mistakes to ensure safety and maximize effectiveness. Here are some specific steps to follow: 1. Maintain proper form: Avoid using momentum or relying on other muscle groups to perform the exercise. Focus on using the targeted muscle group and maintain control throughout the entire movement. 2. Use appropriate weight or resistance: Start with a weight or resistance level that allows you to perform the exercise with proper form. Avoid using weights that are too heavy, as it can compromise your technique and increase the risk of injury. 3. Warm up and stretch: Before starting your workout, warm up your body with some light cardio exercises and perform dynamic stretches to prepare your muscles for the workout. This helps prevent injuries and improves flexibility. 4. Breathe correctly: Pay attention to your breathing during the exercise. Exhale during the exertion phase (when you're pushing or lifting) and inhale during the relaxation phase. Avoid holding your breath, as it can increase blood pressure and strain your muscles. 5. Avoid overtraining: Give your muscles time to rest and recover between workouts. Overtraining can lead to fatigue, decreased performance, and increased risk of injury. Follow a balanced workout routine that includes rest days and allows for proper recovery. 6. Listen to your body: If you experience pain or discomfort during an exercise, stop immediately. It's important to listen to your body and avoid pushing through pain, as it can indicate improper form or an underlying issue. By following these steps and being mindful of these common mistakes, you can ensure a safe and effective workout on the Body-Solid G9S fitness equipment.

How can I modify the sample exercise programs to suit my fitness level or specific goals?

To modify the sample exercise programs on the Body-Solid G9S fitness equipment to suit your fitness level or specific goals, follow these steps: 1. Determine your fitness level and goals: Assess your current fitness level and identify your specific goals, such as building strength, improving endurance, or increasing muscle mass. 2. Select the appropriate training method: The sample exercise programs in the manual are categorized into three training methods: muscular endurance and definition, strength, and power and muscle mass. Choose the training method that aligns with your goals. 3. Adjust the weight or resistance: Based on your fitness level, adjust the weight or resistance used for each exercise. Start with a weight that allows you to perform the exercise with proper form and gradually increase the intensity as you progress. 4. Modify the number of repetitions and sets: Customize the number of repetitions and sets based on your fitness level and goals. For example, if you're focusing on muscular endurance, perform higher repetitions (15-20) with shorter rest periods. If you're aiming for strength, perform fewer repetitions (8-12) with longer rest periods. 5. Incorporate variations and progressions: To challenge your body and prevent plateaus, consider incorporating variations of the exercises or progressing to more advanced variations as you become stronger and more proficient. 6. Listen to your body: Pay attention to how your body responds to the exercises and make adjustments accordingly. If an exercise feels too challenging or causes discomfort, modify it or seek guidance from a fitness professional. Remember to always prioritize safety and consult with a healthcare professional or fitness expert if you have any concerns or specific limitations. By customizing the sample exercise programs to your fitness level and goals, you can optimize your workouts on the Body-Solid G9S fitness equipment.

What should I do if I experience discomfort or pain while using the Body-Solid {item_name}?

If you experience discomfort or pain while using the Body-Solid G9S fitness equipment, follow these steps: 1. Stop the exercise: If you feel any discomfort or pain during an exercise, stop immediately. Continuing to exercise through pain can worsen the condition and lead to further injury. 2. Assess your form: Check your form and technique to ensure you are performing the exercise correctly. Improper form can put unnecessary stress on your muscles and joints, leading to discomfort or pain. Make sure you are using the correct posture, range of motion, and breathing technique for each exercise. 3. Modify the exercise: If the discomfort or pain persists, consider modifying the exercise to reduce the strain on the affected area. This can include using lighter weights, adjusting the range of motion, or using alternative exercises that target the same muscle group. 4. Seek professional guidance: If the discomfort or pain continues or worsens, it is advisable to consult with a qualified fitness professional, such as a personal trainer or physical therapist. They can assess your technique, provide guidance on proper form, and suggest alternative exercises or modifications tailored to your specific needs. Remember, it is important to prioritize your safety and listen to your body. If you experience persistent or severe discomfort or pain, it is recommended to consult with a healthcare professional for further evaluation and guidance.

Is the manual of the Body-Solid G9S available in English?

Yes, the manual of the Body-Solid G9S is available in English .

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