Total body machines allow you to do dozens of different weightlifting exercises on one machine in your own home. You no longer have to be concerned about gym memberships or driving to and from the gym. You can do everything right in your own home!
Good total body machines, such as Soloflex, allow you to do barbell and free body exercises, which are the most important weightlifting exercises. Exercises such as these use 40-50% more muscle than single limb exercises. These exercises use heavier weight, so barbell and free body exercises are considerably more hypertrophic than other exercises that just use hand weights or cable type machines.
If your total body machine just does single limb exercises, you are missing out on the best exercise. Single limb exercises use light weights because of the lack of stability and limited muscle engagement. They don’t work very well for building muscle or endurance.
When you first get your total body machine, remember to have realistic expectations!
Weightlifting is like anything else: you need to work at it for a while to see real results. But you will be surprised how fast you start to feel and look better once you have been using your total body machine for a few weeks.
When you start, be sure to use very light weights. This will keep you from injuring yourself and will assure that you are using proper form.
In your first couple weeks of using your total body machine, your objective is learning, not muscular development. In fact, many of the changes that take place in your body in the beginning are not in the muscle but in the nervous system. You develop the coordination necessary to perform each exercise properly. This, in fact, is what allows you to boost the resistance you are using in the first few weeks. After that, the actual physiological changes take place as your muscles get bigger.
At first on your total body machine, only do 5-6 repetitions with light weights This low number of reps lets you do more reps, which is helpful in the beginning. When you repeat that workout after 2-3 days, the same resistance should be used for 2-3 more repetitions if there was no muscle soreness from the previous session.
If the weight you use is way below your limits after a few workouts, boost the amount of weight used in each workout until you feel you are at the correct level. Be sure to keep raising the number of reps up to 15 or 20.
Keep in mind that you will achieve the same muscle development on your total body machine regardless of the type of program you use.
To do 15-20 repetitions on your total body machine and remaining on this level by putting on more weight when you exceed 20 repetitions usually takes two at least. Remember that you do not need to do more than one set at this time. For a beginner one set gives you the same results as two or three sets.
As a result of this starter program on your total body machine, you will noted increased muscle mass, strength and endurance. After that you need to train on your total body machine for the level of physical quality you are looking for.