Operational Procedures

“Although designed by and for the serious Bodybuilder, FreeForm's ease of operation renders it as quite genuinely, Family-Friendly.”

1. The majority of exercises are performed by means of a cable connection from either the cambered chrome barbell, the 20" chrome curl (short) bar, or individual "D" handles to the upper or lower cable connections. Either one or both sides of the machine may be used at any time. To exercise with one side only, disconnect the second cable at the weight stack and slide it inside the machine frame away from the weight stack.

2. All cable attachment points are quite simple. Follow the cables from the weight stack to the position desired for each exercise, connecting cable segments where necessary. The final length or position of the cable used on each exercise can be varied in one inch increments through the rod/tube lift system inside the weight stack. Simply remove both pins from the weight stack and raise the center rod to the desired height. Then, replace the first pin in the top plate to set the cable length, and insert the second pin in the desired plate to select the amount of weight to be lifted.

3. The vertical guide carriages on each side of the machine can be used to position the cambered barbell for free weight type exercises by simply setting the bar on top of the lock pins. The barbell can also be secured below the spring loaded pins to restrict the travel of the bar to the vertical plane. The carriage locating pin, inserted into the vertical machine frame below the carriages, determines the position of the carriage for the beginning of each lift.

4. Routine procedure for positioning the cambered barbell and carriages is as follows: Remove the two weight stack pins. Move the guide carriages to the desired height. Place the barbell either atop (free weight simulation), or lock it into the carriages. Connect all cables between the weight stack and the barbell. After adjusting the weight stack lift rod until the cables are taunt, insert the top pin in the weight stack. Finally, secure the second pin in the desired plate in order to select the weight resistance desired.

5. The weight stack spotting bars, located on each side of the top plate of the weight stack, can be utilized to hold additional plates (free weights), thereby increasing the weight capacity of the machine. They also provide an excellent platform by which means a lifting partner can assist with all exercises, or simply forced and/or negative force repetitions.

Training Principles

1. Perform all desired exercises for a single muscle group before proceeding to the next muscle group. All muscle groups are normally covered in two consecutive workouts.

2. Complete at least two to four sets of each exercise before switching to the next exercise for that muscle group. Working out with a partner is ideal. By so doing, one person can rest while the other lifts.

3. Select a weight resistance that enables you to properly execute six to ten repetitions using smooth, steady form, isolating the muscle group being worked. Increase or decrease the resistance in order to properly complete six to ten repetitions of each set.

4. Avoid shifting or twisting your body weight to complete a repetition. Fast, jerky movements will decrease concentration levels, and may result in an injury.

5. Breathe normally while performing each exercise. More advanced lifters can concentrate on exhaling while performing each lift and inhaling on the return-to-start position.

6. Slow, steady movement through the full range of motion on each exercise will provide optimal muscular stimulation.

7. Routine warm up and stretching exercises should be performed before starting your workout. Also, begin with lighter weights on the first set of each exercise (10 reps) and work toward 6 to 10 reps with heavier weight resistance by the fourth set.

8. The FreeForm machine has been designed to minimize the length of time required for setup between exercises. All cable hook-ups for switching exercises can be completed in less than 60 seconds. The less rest between sets, the more effective the cardiovascular conditioning of the workout. The optimum workout should consist of 30-60 seconds between sets, 1-2 minutes between exercises, and 3-5 minutes rest prior to initiating exercises for the next muscle group.

9. Workouts should be varied as soon as they become monotonous. For optimum overall growth stimulation, exercise the larger muscle groups first, such as legs, back, and chest, leaving smaller muscle groups such as arms, abdominals, shoulders, and calves for the end of the workout.

Safety Protocols

BEFORE USE

• Ensure that all machine bolts are tight and that the machine is correctly assembled.
• Inspect all cables and pulleys for wear before using the machine. Replace cables immediately if damage or fraying is evident or if the nylon sheathing is breached.
• Confirm that the cambered bar protective pad is in place and undamaged.
• Assure that the leg extension/curl head protective pad is in place and undamaged.

DURING USE

• Do not remove the foam protective pad from cambered barbell for any reason. Facial contact with the bare center portion of the bar may result in serious injury.
• Do not remove the foam leg extension/curl head protective pad for any reason as head injuries may result.
• Do not remove the weight stack or selector pins while the cambered bar or any other attachment is hanging from the upper pulley attachments. Accessories connected by means of the upper pulleys will fall following pin removal and subsequent cable release.
• Confirm that all weight stack pins are completely inserted before beginning each lift.
• Keep hands, feet and body away from the weight stack plates when in use and elevated. When assisting with an exercise, do not touch the weight stack anywhere other than the cylindrical spotting bars located on each side of the top plate.
• It is highly recommended that, for improved balance, the barbell be securely locked into the vertical guide carriages when executing all standing leg exercises. At no time should standing calve raise exercises be performed unless the barbell is locked into the carriages. Balance is extremely difficult to maintain when elevated on the narrow calve raise block.
• Do not allow minors near the machine while in use. All moving parts can cause serious injury.

AFTER USE

• Assure that the cambered barbell or that any other accessories/attachments are not left hanging from the upper pulley when the machine is not in use.
• Lower the bench to the flat, down, rest position when not in use to avoid the very real possibility of injury to minors.

NOTE: Failure to comply with these warnings may result in serious personal injury.

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