The Weider Total Body Works 5000 pits you against your own body weight; you perch on the glideboard and push or pull yourself up the inclined rails. Although you can use the Body Works to isolate individual muscles, you get the most benefit by using it to work multiple muscles groups at once. These simulate the sort of real-life movements you might make to push and pull items, or even your own body weight around.
Description
The Weider Total Body Works 5000 consists of a pair of inclined rails supported by one angled brace. A padded glideboard slides up and down the rails, and a squat stand at the bottom edge of the frame gives you something to push off of. You can also pull on the cables, routed through pulleys mounted at the top of the frame, or on the pull-up attachment, also mounted at the top of the frame.
Exercises
You can use the Total Body Works 5000 to work every major muscle group. For example, you can straddle the glideboard facing downslope and push the pulley handles out in front of your chest, moving the glideboard upslope. This works your chest, arms and shoulders. If you face the other way, pulling yourself upslope instead of pushing, you'll work your back, shoulders and arms. Or lie faceup on the glideboard and plant both feet on the squat stand. Straighten your legs, pushing yourself upslope, to work your quads, hamstrings and glutes.
Sets, Reps and Modifications
For optimum results, aim for eight to 12 repetitions of each exercise. Increase the resistance every time you're able to complete more than your target number of repetitions. Aim to work new exercises -- or new versions of the old exercises -- into your routine every few weeks. This keeps your muscles from adapting to the old exercises so thoroughly that you no longer progress, the so-called plateau.
Resistance
The steeper you set the incline rails on your Total Body Works 5000, the more of your own body weight you're lifting. The Total Body Works also provides four resistance bands for extra resistance, mounted on the glideboard. Increase the resistance by pulling one or more of the resistance bands down and inserting them in the channels located in the bottom of the frame.
Benefits
The Weider Total Body Works doesn't provide enough resistance for bodybuilding, but it will help you increase muscle mass, which in turn helps burn more calories. Regular strength training also builds stronger bones, muscles and connective tissues. The extra strength and endurance you build also makes everyday activities, like climbing stairs, carrying groceries and picking your children up, easier.
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