Home Gym

I bought a home gym type machine on a sale a while back. It’s an older Weider Pro which uses the cables and weights. It didn’t come with any manuals or literature. So I was wondering how many sets/reps of each part of the machine to do and when to add weight. Also how much weight is a good starting point?

3 sets 10-12 reps is a good start. do light weight at first to build a muscular base. Then when the weight gets too light then you should increase usaully every 3-4 weeks

I bought a home gym type machine on a sale a while back. It’s an older Weider Pro which uses the cables and weights. It didn’t come with any manuals or literature. So I was wondering how many sets/reps of each part of the machine to do and when to add weight. Also how much weight is a good starting point?

3 sets 10-12 reps is a good start. do light weight at first to build a muscular base. Then when the weight gets too light then you should increase usaully every 3-4 weeks

I’m looking to set up a home gym in my basement, but I have no idea what the best brands are. I’m thinking about getting a universal set, plus a treadmill. I’ve seen lots of "Weider" home gyms on craigslist but one of my friends at the gym told me to avoid that brand at all costs. He did recommend "Bowflex". Any recommendations? Thanks in advance.

Lifefitness my my favorite kind of home gym equipment.

I’ve got it all put together I just need the book that shows pictures of someone performing the excercises on this home gym system so I’ll know how to use it properly

http://www.iconservice.com/pdf/154031.pdf

Go here and let me know if this helped you out thanks!!

Just Need a workout routine. ive got a 9835 weider home gym if that helps.

Weight machines are only going to help you with bodybuilding as they will isolate the muscles and do not resemble an athletic movement. You need to use free weights. So I would do the following:

1) Free weighted deadlifts for running speed as this is used for the exact same muscles that a runner uses.

2) Free weighted lunges as this will give you a powerful swing as teh hip flexors are the main muscle used in swining a bat and also for throwing.

3) Sprints with a power chute.

4) Abdominal crunches as this muscle endurance will help you stay in a ready position while in the field.

5) Lots of stretching excercises as you need to stay flexible for your workouts and also so you can make catching that are nearly out of reach. Improive your sit-andreach and do back extensions.

Hi,

I just got a home gym, it is the weider 8530.

you can see it in this picture
http://www.sindico.com.br/hotsite/keepfit/imagens/weider_pro8530.jpg

Im wondering if I shoot do all my workouts on there? for example, i always did crunches and leg lifts.

But now that I have this, should I keep those up? or just do everything on here?

Congrats on getting a nice home gym. The key to working out is to continually shock your muscles and to keep introducing variety into your workouts. I’m sure you want to get into good physical shape and not just train to lift more on a specific exercise. So with that I would try to take advantage of what your new machine can do for a while. (that roman chair can kick your but with ab and core work) but make sure to circle back after a couple weeks and do those crunches.

You can get in shape without equipment doing plyometric work (explosive body weight exercises) or with machines. It all depends on what keeps you inspired and working out regularly. This machine is a great tool but dont feel you are tied to it. Running, squat jumps, lunges, medicine ball slams are all great exercises that can augment the machine and keep workouts interesting. Good luck following your fitness dreams!

A look at the Weider Total Bodyworks 5000 as shipped in box

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I’m a 21-year old guy. 175 lbs, 6 ft 1 inch tall. I recently got myself a "Home Gym", Weider type. and it’s got many possible exercises, except for stomach exercises. My main problem is that I like chocolates, fast food, soda drinks etc. and I lack motivation for exercise. What are some recommendation concerning a balanced diet that should keep me from getting fat, and some exercises that should give me some nice abs and muscles?

The secret is acknowledging the true purpose of food as fuel rather than entertainment. Focus on protein, fats, and carbohydrates and learn about each of them. A little bit of research online will teach you a lot. Remember, don’t diet; change your eating lifestyle. Doing so will change your life for the better. For the exercise, consider it a priority to include it into your routine.

Anyway, if you want it simple, here it is in ten steps:
1. protein is good…eat plenty (about 30% of your caloric intake)
2. fats are good and bad…know the difference
3. saturated and trans fats are the bad ones – limit these
4. poly- and mono-unsaturated fats are good – don’t be afraid of them
5. carbohydrates are good and bad…know the difference
6. fibers and complex carbs are the good ones – eat these (about 40% of your caloric intake)
7. sugars and simple carbs are the bad ones – limit these, particularly late in the day (stay away from sodas and chips!)
8. drink water – lots and lots and lots of water. It’s the only drink you need. Anything else is either wasted or simply bad for you
9. Eat 4-6 "meals" a day to boost your metabolism.
10. A meal is defined as a portion of a low-fat, protein rich entree, a portion of veggies for vits/mins, and a portion of complex carbs. (You can get these combined as a health shake)

For exercise, it’s even simpler:
1. 4-6 hours per week
2. 45-90 min each day you exercise
3. do aerobic exercise (20-40 min) every day you exercise
4. work abdominals every day you exercise (between sets makes it easy)
5. do chest and triceps exercises on one day
6. do back and biceps exercises on a different day
7. do legs and shoulder exercises on a different day
8. do your exercises in sets (i.e. 3 times with 6-12 repetitions each)
9. keep a record of what you do to measure progress.
10. when your progress stalls (called "plateau"), switch up your routine.

Weider Total Body Works 5000 constructed quick look at completed unit. Check out http://www.valorandarms.com

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I just got a weider home gym and I do 20 feet pushy things 10 each of the arm thingys which there are three and another 20 let curl thingy, how many calories do you think I am burning

Calories is a major topic when it comes to weight loss. We need to learn 3 definitions: the number of calories in our food, the number of calories a specific activity expends hourly, and finally our own personal daily limit of calories. I discovered the answers to all of these questions by reading the site in the box below, they have loads of guidance, I lost 10 pounds by following their tips.