Total Gym Exercise Guide please

I bought a second hand Total Gym 1000 but it came without an exercise guide.
Does anyone know where I can get one from?

I BOUGHT ONE THAT HAD NOTHING ON HOW TO PUT IT TOGETHER. I WINGED IT AND DID IT MYSELF, BUT I STILL WANTED A MANUAL IN CASE I SHOULD SELL IT. MOST OF THEM ARE THE SAME, SO I FIGURED THAT ANY MANUAL IS BETTER THAN NONE.

GO TO THIS SITE AND DOWNLOAD THE USER MANUAL
OR GO ONLINE AND SEARCH FOR FREE DOWN LOADABLE "TOTAL GYM" MANUALS. THERE ARE SEVERAL WORKOUT GUIDES FREE OUT THERE AS WELL
HERE'S THE SITE I DOWNLOADED MINE AT: www.fitnessquest.com/scripts/cgiip.exe/WService=... - 21k -

HOPE THIS HELPS

Hello Jfree, welcome to the forum. Thank you for this information. That is great to know (for all who own a Total Gym). Do those manuals include an exercise guide?

Hi,

I too also bought a used Total Gym and I was finally able to locate an exercise guide for the TG. Apparently this guide is the same one they ship with all models. Go to this link and look for the Total Gym Exercise Guide
http://www.fitnessquest.com/scripts/cgiip.exe/ WService=fq/story.html?article=3079
(Probably have to copy and paste it...sorry). I sort of had to laugh, during my search on the internet someone is selling the same guide for $4.95, its free on the above link (along with specific model owners manuals). I hope this helps

gimpyfl - first of all, welcome to the forum I hope you will enjoy it here.

This is great. Thank you for the information. Are you satisfied with the performance of your Total Gym?

Thank you for the gracious welcome. I love my Total Gym, very versitle. I'm not a major bodybuilding person, but I am very active. I ride bikes (long distances)run and such. I had a shoulder injury back in December that has prevented me from riding my bike. Looking for another way to workout and strengthen my shoulder I ran across the Total Gym. The TG has worked wonders for my shoulder among other parts of my body. I workout 5 nights a week and I also use an elliptical trainer (for my cardio) and love them both. I am able to get back on my bike since using the TG, but I am continuing to use it as you can get a great workout on it. I bought mine used so no manuals or exercise guides. I managed to find one in the above listed link. I have also found a few more so I have combined all of them into a notebook that I use to pick and choose my exercises. Being that my TG is used (only paid $50 for it) I am considering buying a new one, either TG or the Total Trainer (which I have read many positive reviews on). I have managed to make a few accessories for my TG (for my legs and a bicep bar) just to broaden the exercises for it. I really love it.

Thanks again for the welcome, I look forward to accessing great info here.

That's great to hear, gimpyfl. I am so happy you take so much joy in your TG. I think it also has to do with the attitude towards training, no? I mean if someone doesn't like working out even a TG cannot make him start to like it?

Why do you want to buy a new one? If you enjoy this one so much why do you want to change it into a new one?

Yes I believe working out and exercising has alot to do with attitude and motivation. If you aren't motivated, you won't do it. People just starting out need to stay focused to crest that hill. Once on top of the hill then you will find out how much better you feel as a result of working out. I actually look forward to it. I use to ride my bicycle alot (long hard miles), I sustained a shoulder injury that prevented me from riding. So I started working out using resistance bands, worked up to free weights and happened to find the Total Gym for sale. I've added the TG to my workout routine. I do my cardio by using an elliptical machine which I have made several workout routines for. I'm over 40 and have to take care of myself, this is just one of the ways that I do that.

I was considering buying a new TG due to this has no accessories to it (and since it is used it was alittle worn). But I am managing to make certain accessories that work great so I may not be purchasing a new TG. Decisions decisions.....

Yes, that's right. Once it becomes a routine it is much easier to stick to it. It's like it goes automatically. And indeed: the feeling is great. You must be very handy to be able to make accessories yourself I wouldn't mind the looks of the machine as long as it functions satisfactorily. But, of course , that is ME and everyone has to come to their own decision re. that.

I love to workout. I really use to enjoy my bike riding up until my shoulder injury. Its getting slowly tolerable, but in the meantime I workout with the TG, free weights and the elliptical. Clears my head so to say and I do look forward to it. I like to be able to make and figure out the way things function, thus making my own accessories. Might not look pretty but they work.

I really like your attitude. Down to the point without much fringes (your not caring about how it looks like, but how it functions)

I hope you still can enjoy the outdoors as well eventhough your shoulder injury prevents you from biking?

As long as it functions the way it I need it to then its fine (I'm not out to impress anyone is what I tell people...).

I do still get outside when I can. I try to do some hiking and things. I'm at the point now that I think I can get some bike rides in. Although alittle hesitant (re: shoulder injury) I think it should be fine. I have a road bike that I replaced the stem with an adjustable stem so it takes some of the pressure off of my shoulder. Funny how a couple of inches of height will make that much difference. I do have an inside trainer that I can work with but I have forced myself to stay off of the bike until my shoulder is stronger. I had started working out with resistance bands in the beginning then moved on to free weights and thats how I found the used TG. I made something for the TG that I can add extra weight on (I have had 40 lbs on it) so I can vary the exercises. I try to target my shoulder with the specific exercises (along with the other exercises). I target each area, shoulder, biceps, triceps, chest, abs, back, legs and so on. It has really helped and has made me a strong advocate for free weight workouts.

Targeted exercises are great if wanting to affect a special area or lifting the overall pressure off those areas in general exercising I hope your shoulder will be strong enough to have you biking like before your injury. An adjustable stem is wonderful. That way you can even adjust it while biking and experiencing uncomfortability

The targeted exercises are definately helping my shoulder. I can tell that my shoulder is definately weaker than the other one. But allin all its alot better than it was. Just takes time, so in the meantime I am still working out with the TG and free weights. I actually like it alot better than I originally had thought I would. I will do one set of exercises targeting each area, then depending on how spent my muscles feel will determine if I do anymore sets or not, generally I can do 2 to 3 sets then thats it. I am trying to be patient with my bike riding until I feel that the "danger of reinjury" with my shoulder is gone. Hard not to get on and ride it (I will do the smaller rides) but like I said, I am trying to be patient. The adjustable stem really helped out alot, was worth the money spent on it. Suprised at how a few inches in height will make a huge difference in the pressure off of the shoulder. (not totally but enought that I can tell a difference).

Oh yes, stem height most definitely makes a huge difference. At least that is what I find. Personally that is.

It's great you can control yourself and stay patient I bet it must be itching sometimes to just jump on a bike and start riding.

Exercising can be pretty addictive to some, you know? Once getting hang of it it isn't seen as a 'duty' to stay in good condition anymore but actually as fun.

This time of year in Florida is pretty windy so the weather is helping me to be patient. I don't like riding in real windy conditions on the roadways. too many crazy drivers that don't pay attention. I orginally messed up my shoulder last fall, took a couple of months to get better then I reinjured it again so I am forcing myself to be patient. I don't want to go thru the pain and rehab again, so yes I am forcing myself to be patient for the bike riding. I'm getting close though...(hummm the itch??)

I do like to exercise. Its part of my "routine" now. makes me feel so much better after I am done, helps with the stress as well (I work as a corrections officer at one of the prisons). I've been looking for new routines on the TG as well as lifting the free weights. I built a bench press rack and am adding things to it as I go (adding a calf machine to it). I am really suprised at how quickly my muscles respond to the weight lifting (not lifting huge amounts) and to the TG. I also built a device for my TG so I can add some of the weight plates to it (sort of give my muscles confusion sometimes which I think is good). I try to set aside at least an hour for my workouts. I try to workout 5 days a week depending on how I feel (listen to your body - it will let you know what to do). If my muscles are tired then I take a break that night or just go easy on that nights workout. Its a simple concept really. I've also experimented with different positions on my elliptical to give me the best cardio workout I can get. Some of the routines concentrate more on the calves some of them on the upper thighs, some just on building my endurance. Its fun and challenging (all of my workout routines). I try to make all of it as interesting as possible.

That's funny, that there is a season in where winds are more prominent Usually they happen all through the year, winter till the next winter... Must be a special climate the Florida one But, I agree with you. If there are not special roads for bikes (like in the Netherlands) then it can be extremely dangerous. We got the same problem here (in Israel).

You work out in the evenings, I take it. The muscles are already 'oiled' (a bit) after having moved around all day. That's good. I've started walking early in the mornings and I find it very refreshing, giving me more energy to start the (working) day with. However, exercising in the mornings probably would be just a bit too much, being that the muscles are just awaking from 'rest'.

How did you injure your shoulder? While biking?

I think you might sell some of your ideas to the TG manufacturers maybe - meaning, the accessories you have added to them. Would you consider that? Or do you think they wouldn't be interested?

Its usually very windy here around the March/April timeframe. Its been unusually cold here lately, strange weather. But summer will be here soon enough and thats when the heat sets in so I am not complaining. Some of the roadways have bike lanes but not alot of the drivers like having the bicyclist out there, I can attest to that as I have been run off of the road more than once.

Yes I do workout after work in the evenings. I have to get up way too early for work to fit in a workout in the mornings. I'd never get any sleep..... I would prefer to workout in the mornings as its a great way to start your day but its just not condusive to my schedule right now.

I'm not sure exactly what all I did to my shoulder. I have an idea of what I did but whatever it was it aggravated the nerve to the point where I was having massive pain down my arm and numbness in my hand. All of the other muscles were trying to compensate for the injury so therefore I was continually getting knots and spams in my shoulder and back. The doctor took the passive route with no mri's or anything, just had me go to physical therapy for awhile. I believe its a rotator cuff injury as now I have a distinct "clunking" noise from it and its much more noticably weaker than the other side. I dont want surgery so I am trying to build things up in that area. Seems to be working, I just have to watch what I do and what will set it off again.

The TG already has alot of the same types of accessories, big $$ if you purchase it from them. Why spend $200 or more for an accessory when I can figure out a way to do it myself for alot less money. Besides I like the little projects of making my own accessories for it....

Yes, setting up your own little projects and see them succeed definitely provides a feeling of satisfaction. I didn't know the TG manufacturers had those accessories you are talking about though. My bad

The ideal cycling path exists in the Netherlands. Almost everywhere the path for cycling is totally separated from the main road and inaccessible for car-drivers. Obviously you'll get the slower riding bikers and the motor-bike riders passing there as well (no heavy motors though just the vespa kinda) but there exists an unspoken rule that slower vehicles stay on the right side of those paths and the faster riding bikers pass them from the left.

It's ideal. I know, because I grew up there. Have been on a bike since I was 5 or 6 and never, ever my parents had to worry about me having an accident with either a car or motor-cycle

I wish they had bike paths like that here. They do have what they call Rail to Trails here. They have converted old railroad tracks to bike/hike paths. Its pretty nice.

I discovered a small secret to the TG. If you do your reps SLOW and I mean very SLOW it is more beneficial that faster reps. From what I have been reading, that is also true with the free weights. I've been trying it and its amazing the difference. Its a good concept (the slow reps).

I still have to get into finding info about the slow reps thing. I am afraid I can't say much about this yet. You are satisfied from it though?

From what I have read, the concept behind the slow rep theory is that it stresses the muscle(s) more than the faster reps. The faster reps can sort of "cheat" you in your workout as you may have motion and gravity helping you more than your own actual muscles (I hope that makes sense). It seems to be working. Its hard thats for sure. Especially trying to slow yourself down. I just started working out this way and can't really give a good opinion of it (whether or not it works or not). We shall see in a couple of weeks. It does make for a good hard workout. I read a few articles online about it and it all makes sense.

Yes, if you explain it like that it does sound logical Am sure it is much harder as you say. Power to keep up the motion is added to the exercise this way and that takes energy in itself. Anyway, that is how I *think* it is after you explained hereabove. Am looking forward to hearing from you about the effect when you start noticing it.

Yes it is sort of logical, the slow rep theory. It makes for a much harder workout thats for sure. I believe its helping as I just added more weight to my weight bar - sign of progress I believe. The weight I was lifting was getting too easy (was hard when I first started). I am also using the slow rep's with the total gym. I can see where you don't "cheat" yourself as you cannot use the momentum to help out. I am doing two sets on the total gym and one set with the free weights. My muscles are usually very tired by then. I will have to find the articles online again and I will send the link. Pretty interesting.

Did you find that you got faster tired using the same weights when practicing the slow rep exercises? That is what I would think ...

Yes, the muscles do get stressed alot faster as the slower reps put more of a strain on them versus the faster reps. You really have to concentrate to keep the reps very slow. I try to do two sets of 10 reps. Sometimes I can't make it to 10 but I get as close as I can. This exercise theory really works well with the total gym too. Its definately not easy, quite the challenge. I've read too that sometimes you may have to use lower weights since its a harder workout. I guess some people use the faster reps and use the force from the motion or gravity in order to do more reps. Definately an interesting subject. I'm pretty satisfied with the workouts and am starting to see and feel results from it.

Ah! You do? See and feel results of it? That's great. Yep, it's like I thought. It also takes energy to keep those muscles supporting the exercises one is performing so taking up extra energy. But, that's great, Gimpyfl. I am happy to hear you find satisfaction as well as results in it

Here is where you can get the manual. www.exercisebook.9f.com

Enjoy.........

I started using the total gym about 3 weeks ago.. OMG i love it. I never liked working out before, but with the TG, its like im not really working out. The results just after 3 weeks amazes me. I can feel and see the difference. I will never go without a TG again!

Thanks this was exactly what I was looking for, been trying to locate some kind of exercise manual for my used totalgym that I purchase at a yard sale.