TECHNIQUE

I. Machine Adjustments

1.  
   1. Adjust equipment to line up body's moving joint with the machine axis of rotation.
   2. The axis of rotation should appear as a red dot or the rotating mechansim on the machine.

II. Breathing

1.  
   1. Exhale on positive (exertion) phase of repetition.
   2. Inhale on negative (resistance) phase of repetition.

III. Biomechanics

1.  
   1. Always keep your chest up and sholders back.
   2. Stabilize your spine by keeping your abdominals tight.
   3. Demonstrate proper form and full range of motion.

IV. Full Range of Motion

1.  
   1. Strive for complete flexion of muscles on the positive (exertion) phase.
   2. Resist the weight slowly demonstraing a full stretch on the negative (resistance) phase.

V. Cadence

1.  
   1. Positive phase = 2 counts
   2. Negative phase = 2-4 counts

TRAINING INFORMATION

I. Amount of Sets for Each Exercise

1.  
   1. Beginner: 1-2 sets
   2. Intermediate: 2-3 sets
   3. Advanced: 3-5 sets

II. Amount of Reps for Each Set

1.  
   1. Fat Burning:
      1. Upper Body = 12-20
      2. Lower Body = 15-30
   2. Muscle Building:
      1. Upper Body = 8-12
      2. Lower Body = 8-12
   3. Strength:
      1. Upper Body = 8-12
      2. Lower body = 3-5

III. Rest Between Sets & Exercises

1. Fat Burning:
   1. SETS = 30 seconds
   2. EXERCISES = 1 minute
2. Muscle Building:
   1. SETS = 1-2 minutes
   2. EXERCISES = 2-3 minutes
3. Strength:
   1. SETS = 2-3 minutes
   2. EXERCISES = 3 minutes

IV. Frequency of Workouts - Determined by training level and type of workout routine.

1.  
   1. Full Body: 3-4 days a week with 48 hours rest in between workouts
   2. Split Routine: 4-5 days a week working a different body part each workout

V. Duration of Workouts

1.  
   1. Beginner: weight training workouts should not exceed 40 minutes
   2. Intermediate: weight training workouts should not exceed 50 minutes
   3. Advanced: weight training workouts should not exceed 60 minutes