BODY-SOLID GFR500 (01) PDF DOCUMENT

Before beginning any fitness program, you should obtain a complete physical examination from your physician. When using the BODY-SOLID GFR500, you should always take basic precautions, including the following:

Read all instructions before using the GFR500. 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 the 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.

It is strongly recommended that a qualified 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 GFR500 on a solid, level surface. Locate the unit a few feet from the walls or furniture to provide easy access.

The GFR500 is carefully tested and inspected before shipment. It ships in several pieces that require assembly. Ask for assistance during the assembly process.

Carefully unpack the box and lay the pieces on the floor near the area where you plan to use the equipment.

Be careful to assemble all components in the sequence presented in the guide.

If any items are missing, contact the dealer from whom you purchased the unit.

CAUTION: To set up this unit, you will need assistance. Do not attempt assembly by yourself.

You must review and follow the instructions in the Owner’s Manual. If you do not assemble and use the GFR500 according to these guidelines, you could void the Body-Solid warranty.

Required Tools:

The basic tools that you must obtain before assembling the GFR500 include but are not limited to:

Screwdriver (phillips)

Rubber Mallet

Silicone Spray Oil

Installation Requirements:

Follow these installation requirements when assembling the GFR500:

Set up the GFR500 on a solid, flat surface. A smooth, flat surface under the machine helps keep it level. A level machine has fewer malfunctions.

Provide ample space around the machine. Open space around the machine allows for easier access.

Fill out and mail the warranty card.

Professional installers are highly recommended. However, if you acquire the appropriate tools, obtain assistance, and follow the assembly steps sequentially, the process will take time, but is fairly easy.

Read all “Notes” on each page before beginning each step. While you may be able to assemble the GFR500 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 illustrations.

To find out the length of a particular bolt, measure its shank (the long, narrow part beneath the head). The length of a bolt is determined by measuring the shank only.

Do not fully tighten bolts until instructed to do so.

After assembly, you should check all functions to ensure correct operation. If you experience problems, first recheck the assembly instructions to locate any possible errors made during assembly.

NOTE: DO NOT tighten hardware until the end of this step. Some components may be pre-installed.

A. Connect Tray (C) to one of the Uprights (A) using: Two 2 (M10x102 carriage head bolt), Two 3 (M10 curved washers), Two 5 (M10 nylon nut).

B. Connect Top Frame (B) to the same Upright (A) using: Two 1 (M10x55 hex head bolt), Two 4 (M10 washer).

C. Carefully lay the unit on the assembled side.

D. Connect Tray (C) to remaining Upright (A) using: Two 2 (M10x102 carriage head bolt), Two 3 (M10 curved washers), Two 5 (M10 nylon nut).

E. Connect Top Frame (B) to the same Upright (A) using: Two 1 (M10x55 hex head bolt), Two 4 (M10 washer).

F. Set the unit upright.

G. Make sure the rack is on a flat surface. Tighten all assembled hardware.

H. Insert End Caps (7) onto Upright (A).

I. Congratulations! You have completed the assembly of the GFR500.

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 moderate levels of intensity. Running and jogging are examples of aerobic exercise.

ANAEROBIC: Exercise that primarily uses the body’s stored fuel for energy. Intense weightlifting is an example of an anaerobic exercise.

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 movement 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. The rule of thumb is to exhale on exertion and inhale on the return part of the exercise.

CHALLENGE YOUR MUSCLES: All strength training should progress gradually, using increases in weight until your goals are reached. Alter the order of your exercises, perform multiple sets or different exercises to maintain results or reach new goals.

CHANGE ROUTINE: For beginners, wait until about the six to eight week point to make changes. 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.

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. bicep 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.

ISOKINETIC EXERCISE: Resistance is given at a fixed velocity of movement with accommodating intensity.

ISOMETRIC EXERCISE: Contracts the muscle statically without changing its length. Example: Attempting to lift a weight heavier than you can handle, but cannot move.

ISOTONIC EXERCISE: Shortens and lengthens the muscle through a complete range of motion. This defines weight training with full range of motion.

STARTING RESISTANCE LEVEL: If you begin weight training at too high a level, you risk serious injury. 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.

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.

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 POSTURE: When standing always keep your feet shoulder-width apart. Do not lock your knees. Keep your back flat and straight, making sure not to twist or arch it.

PROPER TECHNIQUE: Work your muscles through their full range of motion (but not locking any joints), lifting at a speed at which you can control the weight.

RANGE OF MOTION (ROM): Moving through a complete range of motion allows the muscles to stretch before contraction and increases the number of muscle fibers being recruited.

REPETITION: One complete movement of an exercise, consisting of lifting and lowering the resistance.

REPETITION MAXIMUM (RM): The maximum number of repetitions per set that can be performed at a given resistance with proper lifting technique. For example, 10 RM is a resistance that allows completion of 10 (but not 11) repetitions.

REST INTERVAL: For power and muscle size, allow a 3 to 4 minute rest. For muscular endurance and definition, allow a 30 second rest. For strength training, allow a 60 to 90 second rest.

SET: A group of repetitions performed continuously without stopping, typically ranging from 1 to 15 repetitions.

SPEED OF MOVEMENT: Strength training movements should be slow and controlled. Do not use momentum.

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. Re-evaluate your routine, decrease the weight, and consider talking to a qualified professional.

WARM UP: Many workout-related injuries can be avoided by a proper warm up. Your muscles need a 5 to 15 minute warm up. 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.

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.

Sets: Two to three sets are typically used by intermediate and advanced lifters for optimum gains. A single set is effective for beginners or for maintenance. Multiple sets provide a more intense stimulus for muscle mass, tone, size, and performance.

Resistance Used: Use the repetition maximum (RM) method. If your RM zone is 8 to 12 repetitions and you cannot lift the weight at least 8 times with proper form, it’s too heavy. If you can easily lift it 12 times, it’s too light. Adjust the weight accordingly.

Rest Periods Between Sets and Exercises: For high repetitions (15-20) and more sets (3-4) for endurance, use short rest periods (30 seconds). For heavier resistance and fewer sets for strength and mass, use longer rest periods (3 to 4 minutes).

Rest Periods Between Workouts: Most experts agree that three workouts per week with one day of rest between sessions allows adequate recovery, especially for the beginner. Well-conditioned athletes may need 4 to 5 training days. Give your muscles at least 48 hours (but no more than 72 hours) of rest in between sessions.

Order of Exercise: Work the larger muscle groups first (chest, back, legs) before training the smaller muscle groups (biceps, triceps, deltoids, calves). This is because larger muscle exercises require the most energy.

Scheduling Training: Once you have established a time to workout, plan a routine based on what muscles to involve on which day. As previously discussed, larger muscle groups should take priority.

One of the most common mistakes for a beginner is doing too much, too soon. To determine your starting weight, experiment at each station. The weight should allow you to perform a maximum of 8 to 12 repetitions with good form. Never sacrifice perfect form for lifting heavier weight.

Train the large muscle groups first (chest, legs, back) before the small muscle groups (arms, shoulders, calves). This helps achieve quicker gains as the large muscles require more stimulation.

Give your body plenty of rest. NEVER TRAIN A BODY PART THAT IS STILL SORE FROM THE PREVIOUS WORKOUT. If you work out, your muscles will get sore due to microtears and lactic acid buildup. This is normal. A general warm-up and cool-down can reduce soreness.

A good beginner’s program is a three-days-a-week routine (e.g., Monday, Wednesday, Friday) with rest days in between. Perform one exercise per muscle group, consisting of 2 or 3 sets of 8 to 12 repetitions. Follow this for at least six to eight weeks.

The rest period between sets should be about 60 to 90 seconds.

Exercises	Reps	Sets
Leg Press / Squat	8 to 12	2 or 3
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	8 to 12	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

1. Lack of Adequate Warm-Up and Inadequate Flexibility: A warmed muscle is more flexible and better able to lift heavier weights, reducing your chance of injury.

2. Improper Form: This not only causes injuries but also doesn’t allow for adequate muscle-fiber stimulation.

3. Too Much Weight: Overloading can cause a snowball effect of improper form, injuries, and down time from your routine.

4. Not Enough Weight: Not lifting enough weight will prohibit the stimulation necessary for muscular growth. Keep challenging yourself while maintaining proper form.

5. Not Enough Rest Between Workouts: If you’re still sore, give your body an extra day off to fully recover so you can give 100% in your next session.

6. Overtraining: It’s not how much time you spend, but what you accomplish. Try to keep your resistance workouts within 45 to 60 minutes per session.

7. Poor Diet and Supplementation: Eating the right combination of foods will greatly promote your success. A sample diet is 50 percent carbohydrate, 35 percent protein, 15 percent fat. Hydration is critical.

8. Stale Routines: Your body adapts quickly. Have a variety of exercises and routines. To keep your body growing, you’ve got to keep it off-guard by changing your exercises and routines.

First, determine your training method based on your goals:

FOR MUSCULAR ENDURANCE & DEFINITION: This method helps burn excess fatty tissue and adds muscle definition. 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.

FOR STRENGTH: This method is designed for increasing strength. Exercises are performed using moderate to heavy weight for 8 to 12 repetitions and 2 to 3 sets. The rest period between sets should be from 60 to 90 seconds.

FOR POWER AND MUSCLE MASS: This method is for intermediate and advanced lifters. The weights used are heavy. Exercises are performed for 2 to 6 repetitions and 3 to 4 sets using very heavy weight. The rest period between sets should be from 3 to 4 minutes.

Next, design your personal routine:

FIRST: Decide which of the above training methods is best suited to accomplish your personal goals.

SECOND: Select one or two exercises per body part. Be sure to include exercises for all body parts to keep your body balanced.

THIRD: Coordinate your body part exercise program with your personal schedule. You can do your entire routine in one workout or split it into upper and lower body days. Remember to rest each muscle group 48 hours before working it again.

FOURTH: Order the exercises in your routine so you are working the large muscle groups first and the small muscle groups last.

FIFTH: Keep a record! Write down the exercises, number of sets, number of reps and the amount of resistance (weight).

Exercise	Reps	Sets
Bench / Chest Press	15 to 20	3 or 4
Lat Pulldown	15 to 20	3 or 4
Shoulder Press	15 to 20	3 or 4
Tricep Pressdown	15 to 20	3 or 4
Bicep Curl	15 to 20	3 or 4
Leg Press/Squat	15 to 20	3 or 4
Leg Extension	15 to 20	3 or 4
Leg Curl	15 to 20	3 or 4
Calf Raise	15 to 20	3 or 4

CHEST: Bench / Chest Press, Incline Press, Decline Press, Pec Fly, Incline Fly, Decline Fly, Cable Crossover, Dips.

SHOULDERS: Shoulder Press, Behind the Neck Press, Front Deltoid Raise, Lateral (Side) Deltoid Raise, Bent-Over Lateral Deltoid Raise, Reverse Pec-Fly.

UPPER BACK: Pull Up, Upright Row, Lat Pulldown, Seated Row, Bent Over Row, High Row, Reverse Grip Pulldown.

TRAPS: Straight Bar Shrug, Dumbbell Shrug, Behind the Back Shrug, Upright Row.

LOWER BACK: Pull Up, Upright Row, Lat Pulldown, Seated Row, Bent Over Row, High Row, Reverse Grip Pulldown.

TRICEPS: Lying Triceps Extension, Cable Triceps Extension, Cable Triceps Pressdown, Close-Grip Bench Press, Reverse-Grip Pressdown, Triceps Press, Dips.

BICEPS / FOREARMS: (Biceps) Standing Bicep Curl, Seated Bicep Curl, Incline Curl, Preacher Curl, Concentration Curl, One-Arm Cable Curl. (Forearms) Wrist Curl, Reverse Wrist Curl.

ABDOMINALS: (Upper Ab) Cable Ab Crunch, Decline Bench Crunch. (Lower Ab) Reverse Crunch, Hanging Knee Raise, Hip Thrust. (Obliques) Cable Side Bend, Oblique Crunch.

THIGHS / GLUTES: Back Squat, Front Squat, Leg Press, Lunge, Reverse Lunge, Step-Up, Leg Extension (does not work glutes).

HAMSTRINGS: Deadlift, Stiff-Legged Deadlift, Good Morning, Lying Leg Curl, Seated Leg Curl, One-Legged Standing Leg Curl.

CALVES: Standing Calf Raise, Seated Calf Raise, Donkey Calf Raise, Leg Press Calf Raise, Hack Squat Calf Raise.

Flexibility is an important component of physical fitness. 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 session. A good general guideline is that each workout session should be preceded by 5 to 15 minutes of general warm up, followed by 8 to 12 minutes of stretching, and concluded with 4 to 5 minutes of post-exercise stretching.

Begin by stretching the major muscle groups first. Move in and out of your stretches with smooth, slow, controlled motion. Hold the stretch for at least 10 seconds when you feel you have reached your muscle’s maximum distance. Do not use fast, hurried or reckless motions when stretching.

The most common and popular type of stretching is the static stretching technique. This involves voluntary, complete relaxation of the muscles while they are elongated. A static stretch is a constant, steady stretch in which the end position is held for 10 to 30 seconds. This technique is popular because it is easy to learn, effective, and accompanied by minimal soreness with the least risk of injury.

Ballistic stretching involves a bouncing or bobbing movement and is not recommended due to the increased risk of injury.

Remember… stretch your large muscle groups first and do all stretches in a smooth, slow, controlled manner.

UPPER BACK: Cross Arm in Front of Chest

1. Stand or sit with the right arm slightly flexed and adducted across the chest.

2. Grasp the upper arm just above the elbow with the left hand.

3. Pull the right arm across the chest (toward the left) with the left hand.

4. Hold for 10 seconds. Repeat with the left arm.

UPPER BACK: Arms Straight Up Above Head (Pillar)

1. Stand with arms in front of torso, fingers interlocked.

2. Slowly straighten the arms above the head with palms up.

3. Continue to reach upward and slightly backward. Hold for 10 seconds.

LOWER BACK: Spinal Twist (Pretzel)

1. Sitting with legs straight, place right foot on the left side of your left knee.

2. Place the back of your left elbow on the right side of your right knee.

3. Place your right palm on the floor behind your hips.

4. Push your right knee to the left with your left elbow while turning your head and shoulders to the right. Hold for 10 seconds. Repeat with the left leg.

LOWER BACK: Semi-Leg Straddle

1. Sitting with knees flexed 30 to 50 degrees, let the legs relax.

2. Point the knees outward. Lean forward from the waist and reach forward with extended arms. Hold position for 10 to 15 seconds.

SIDES: Side Bend with Straight Arms

1. Stand with feet 14 to 16 inches apart and interlace your fingers.

2. Reach upward with straight arms.

3. Keeping arms straight, lean from your waist to one side. Do not bend your knees. Hold for 10 seconds and repeat on the other side.

SHOULDER: Seated Lean-Back

1. Sitting with legs straight and arms extended, place palms on the floor about 12 inches behind your hips, with fingers pointing away from your body.

2. Slide your hands backward and lean backward. Hold for 10 seconds.

CHEST: Straight Arms Behind Back

1. Standing, place both arms behind your back and interlock your fingers.

2. Straighten arms fully and slowly raise them. Hold for 10 to 15 seconds. Keep your head upright and neck relaxed.

POSTERIOR OF THIGH: Sitting Toe Touch

1. Sit with the upper body nearly vertical and legs straight.

2. Lean forward from the waist and grasp your toes, slightly pulling your chest towards your leg. If you are very stiff, try to grasp your ankles. Hold for 10 seconds.

3. Release, then grasp your ankles and continue to pull your chest towards your legs. Hold for 10 seconds.

4. Still grasping the ankles, point your toes away from your body and continue to pull your chest towards your legs. Hold for 10 seconds.

GROIN: Butterfly

1. Sitting, flex both knees so the soles of your feet come together.

2. Pull feet toward your body. Place hands on your feet and elbows on your legs.

3. Pull your torso slightly forward as your elbows push your legs down. Hold for 10 to 15 seconds.

GROIN: Straddle (Spread Eagle)

1. Sit with your legs straight and spread as far as possible.

2. With your right hand, grasp the toes of your right foot and pull your chest toward your right leg. Hold for 10 seconds.

3. Repeat the process with the left leg.

4. Repeat again by grasping your right toes with your right hand and left toes with your left hand, moving your torso forward and toward the ground.

POSTERIOR OF LOWER LEG: Step Stretch

1. Use a step or board 3 to 4 inches high.

2. Place the balls of both feet on the step, 1 inch from its edge.

3. With straight legs, lower your heels as far as possible. Hold for 10 to 15 seconds.

4. To stretch the Achilles tendon, raise your heels slightly, flex your knees slightly, and then lower the heels. Hold for 10 to 15 seconds.

5. For a more intense stretch, perform this with one leg at a time.

Part#	Qty	Description
A	2	UPRIGHT
B	1	TOP FRAME
C	1	TRAY

Part#	Qty	Description	Size
1	4	HEX HEAD BOLT	M10X55
2	4	CARRIAGE HEAD BOLT	M10X102
3	4	CURVED WASHER	M10
4	4	FLAT WASHER	M10 ID x 38 OD x 2T
5	4	NYLON NUT	M10
6	4	PAD	45 mm x 86 mm x 4 mm
7	2	OVAL END CAP	40 mm x 80 mm
8	4	PLASTIC COVER
9	1	TOUCH UP PAINT	(DARK GRAY)
10	1	TOUCH UP PAINT	(SILVER)
11	1	BODYSOLID LOGO
12	1	CAUTION LABEL