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Weider Pro 6900

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I bought this home gym Weider Pro 6900 from Sears for $249 a couple weeks ago and finally got it assembled a few days ago and used it for the first time. I no nothing about strength training and tired of reading article after article and still not knowing what is best to do. I have at least 30 lbs. to lose so the main goal is to lose that and of course it would be nice to develop some definition and a few bumps in the right places.

The Weider Pro 6900 is marketed as a full body home gym but I think that is will other accessories though not sure. Here is a picture of what I have. kjames4/Capture-1_zpsaf400bde.jpg

It came with a workout guide and there are only 5 different workout stations which I will list according to the terminology used in the manual.

Arm Press - It is like bench pressing but sitting upright.

Arm Butterfly - Basically an arm press done by squeezing your elbows together instead of pushing outward.

High Pulley - Horizontal bar you connect with a chain to the top pulley and pull down on lifting the weight.

Low Pulley - The exact opposite of the high pulley.

Leg Lever - Works out your thigh muscles.

Question 1)

Are my abs and calve muscles involved in any of these routines or do I have to find some other way to work on those areas because it doesn't feel like they are involved in much of it?

Not knowing how much I should be lifting for each exercise the first day I just picked an amount that I thought I could complete with good form for all the sets and reps. The manual said start out by doing 3 sets of 8 reps for each exercise. For weight loss wait 30 seconds in between sets and for muscle building wait 3 minutes. When you can do 3 sets of 12 reps add more weight or do more sets.

Question 2)

The first workout I used 116 lbs. for the arm press. The second day I used 140 lbs. and could only complete 3 sets of 7,4, and 3. The third day I could complete 3 sets of 8,8, and 5. Is this the type of resistance I should be following for all the routines or is it better to choose amounts of weight I can complete all the sets and reps instead?

Question 3)

The entire workout takes me about 60 minutes. I have previously been biking 10 miles a day and was wondering if that is just a waste of time or if I should alternate between lifting and biking?

Question 4)

Is there any benefit to lifting everyday or is that not recommended? 

Question 5)

Is good form completing lighter weight better than squirming around while not being able to complete all the reps using heavier weight?


7 Replies (last)

If you are wanting to lose weight, then this is the most important exercise.


It has only been a couple weeks, should still be able to take that 'gym' back.

Put the money towards a used squat rack, bench, a barbell and some iron. Some good deals to be had on exercise equipment starting in February /march. Start with Craig's list (US) Kijiji (Canada).

Your first mistake was parting with 250 big ones before doing much research on effective training.

Original Post by fred3663:

It has only been a couple weeks, should still be able to take that 'gym' back.

Put the money towards a used squat rack, bench, a barbell and some iron. Some good deals to be had on exercise equipment starting in February /march. Start with Craig's list (US) Kijiji (Canada).

Yeah, unfortunately, this is pretty much accurate. What you've got is better than nothing, but you're going to outgrow it real quick. As you noted, there's no lower leg involvement, and leg extension and curls are no replacement for squats (even if you could do a leg press, which it appears you can't on this). You might be able to fake a deadlift with the low pulley, but you'll max out pretty quickly. Arm press suffers from the same issue as a Smith machine squat (locked bar path reduces the need for stabilizing muscles). And so on.

The biggest pro I can see is it's a way to do lat pulldowns, which is a big help in working towards pullups. So if you have a spot for it, and it's assembled, it'll give you something to work on while you read that copy of Starting Strength you're about to buy. Then in a few months time, you can start keeping an eye out for weights and a bar and a decent power cage. Or maybe you'll find that this weight system combined with biking gives you the results you need.

1. Get a program that works. Like Starting Strength or New Rules. Unfortunately, the thing you've bought doesn't have all the stuff you will need. I agree to try to get a squat rack and free weights instead. Machines look easier and safer but they are designed for the "average person" so if your ratios aren't the same you could be put in the wrong position by the machine when doing an excercise.

2. You need to be able to complete the number of reps and sets your program recommends. So for example, for 12+ deadlifts, I use around 20-30 lbs. For 6, I can use up to 60 lbs if I am feeling good that day. You want to feel like you can't complete another rep with proper form essentially. When you get a book, you will start to get a feel for it. Keep a log.

3. Alternate

4. Don't lift every day. Muscles need recovery time. Work the same muscle group every other day max. The only exception is abs which I guess you can work every day, but I work mine so hard that I can't. Also for ab excercises, which you asked about, you can do a lot of that on the floor with a mat and an excercise ball. Medicine balls are a great addition too. Again, once you get a program, then you can see what equipment you need. And anything you do standing up will engage your core more than anything you do sitting down.

5. You need to be able to complete your reps with good form. Without good form, you are asking for an injury. I often start a new lift with ridiculously low weight until I get the feel and see in the mirrors that everything is lined up properly (shoulders back, core engaged, pelvis neutral, knees soft) and that my arms/legs/whatever are doing the proper movement before I try to lift something that would be a challenge or an actual workout. So for the first 2-3 times I do a lift, I might lift light for 12 reps to get the feel and then do my second set at a higher weight depending on how well I am getting the mechanics of it.

I probably should have done more research before I bought the thing which came apparent after using it. I was looking for a full body workout thing because I didn't know for sure what I should be doing and figured a full body home gym would cover everything but this thing focuses on four areas of the bicep and the thigh muscles.

The pull down bar when I do that exercise the butterfly things are in the way to even do proper form and there is no way to adjust them without locking up the weights which is needed to do the pull down bar. There are other problems with positioning a problem for doing other exercises with good form. Bummer.

Taking it back would be good if they take it back after it has been assembled and used which I doubt but it doesn't hurt to ask I guess. Assembling it was a nightmare as the instruction manual was basically a pictograph without marking the parts with the numbers in the manual. I don't really want to disassemble it or deal with any of that crap so I guess I am probably stuck with it.

All is not lost. You can probably use it for some things - I haven't looked that closely but I'm sure with some modifications you can use it for some stuff, and its got the seat which you will need for some excercises using free weights.

If you can afford it, get a few sets of dumbbells and you can start there doing some free weight stuff, but spend the $20 and get a book so you know what to buy and what you need.

There are a lot of free trials at gyms this time of year so maybe capitalize on that and get one so you can figure out what dumbbell weights would work for you :)

7 Replies