The Rack Workout Station 101
Find Out How This Versatile Home Gym Replaces Equipment 10+ Times it’s Size and Cost and Delivers Amazing Results
What is it?
The Rack Workout Station is a unique fitness machine that targets every major muscle group in your body. In addition, The Rack is a fat-burner that boosts your metabolism each time you work out.
Looks Simple Right? Right! But..
There's more to this workout device than meets the eye. Let's talk about the features.
Versatile - There's Several Ways You Can Use it
The Rack Workout Station is like having 10 workout machines in one portable unit. By changing your arm and hand positions, you can target even more muscles. Its incredible versatility comes from its ability to be used four different ways.
1. Standing position
Set in the upright position, The Rack lets you do tricep dips to transform underarm jiggle to sculpted muscle. By using it to perform scissor-kicks and bicycling motions, you work your abs and shoulders harder than any gym machine ever could. This position also lets you do one-leg squats that build leg definition.
2. Bench position
When used like a bench, you can blast your shoulder and arm muscles with elevated pushups. By changing your hand positions, you can work more muscles than you could on the floor. The bench position is also great for extreme pull-ups.
3. Flat position
Folded flat and flipped over, The Rack Workout Station has wheels that enable you to do ab rollouts. By rolling to the side, you can target the tough-to-tackle love handles.
4. Use like a free weight
By holding The Rack, you can accomplish challenging bicep curls. The Rack weighs 30 lbs. With a change of your hand position, you can develop your lower arms as well. You can hold The Rack in front of you to develop extreme leg muscles with lunges. Doing squats with The Rack lets you build your quadriceps.
Sturdy - Solid Steel and Can Support Up to 300 lbs
The Rack’s heavy-duty frame supports up to 300 lb. of weight. Made of solid steel, it won’t bend, no matter how intense your workout gets.
Vinyl-covered foam handles keep your hands comfortable and free from chafing while you’re doing routines.
The frame easily folds flat and locks into place for easy storage. Its wheels make it easy to store under the bed. It’s also the perfect size to stow in a trunk for travel. Unlike a traditional weight machine, The Rack Workout Station is light enough to carry around. The frame, wheels and bolts weigh 23 pounds. The Rack’s Professional Model weighs 30 pounds.
Easy to Assemble
All you have to do is to screw in four bolts, attach the washers and then fasten four more bolts. No special tools are needed. Two easy-to-use wrenches are included.
Adapts to Many Body Sizes Without Tedious Adjustments
If you’ve ever worked out at a gym, you know that half of your time is spent performing numerous adjustments on the equipment to make it fit your height. People of any height can use The Rack Workout Station successfully, although those 6’6” and over may have trouble with the Full-Body Dip and a few of the other exercises.
Differences Between The Rack and a Traditional Gym Workout
Exercising at a gym and exercising on The Rack Workout Station are as different as night and day. Here are some of the differences:
The Time-Saving Difference
The number one reason people quit going to the gym is time. First, there’s the drive to the gym, which typically takes around half an hour. When you get to the weight area, you have to wait for machines, set up the weights, make multiple adjustments and take rest breaks between sets. After each machine, there’s the meticulous recording of your last weight and reps. Then you move to the cardiovascular equipment. Add a shower and the drive back home or to work, and you’ve easily killed two hours. Compare that to The Rack Workout Station. You can do five or ten minutes on The Rack when you wake up. When you come home from work, you can do five or ten minutes more. These are intense minutes, and they add up.
The Money-Saving Difference
Gym membership is expensive. First, you have the steep monthly membership fees. Then there’s the gas driving back and forth. The Rack Workout Station costs less than two months’ membership at a typical gym, and it doesn’t cost a drop of gasoline to use.
The Fat-Burning, Body-Building Difference
Conventional wisdom holds that fat burning and body building are two separate and distinct activities. Traditional gyms are founded upon this principle. When you go to a gym, you burn fat for 45 minutes to an hour on a cardio machine. Then you move to the weight machines to build muscle. The process of waiting for the machines, setting them up and recording your progress is so time-consuming that your muscles completely rest between exercises.
If you think about it, the idea that you can’t burn fat and build muscle at the same time is contrary to how things work in nature. When our ancestors hunted prey through forests and up mountains, they built muscle and burned fat at the same time. They also didn’t stop for breaks every few minutes.
When you use The Rack Workout Station, you work each muscle group to near failure. Instead of resting between each set as you would at the gym, you transfer the burn to a different part of the body. The result is that you boost your metabolism and burn fat. Plus, you’ll build bigger and stronger muscles. The best part is that you don’t have to spend two hours at a gym doing it. The secret behind The Rack Workout Station is Zone
Zone Progression Training (ZPT)
Zone Progression Training is a revolutionary concept that turns the traditional theory of exercise on its head. With ZPT, you can sculpt a lean, muscular body in 12 weeks, a much shorter time frame than you ever could at a gym. This unique training technique has three key ingredients: basic exercises, compound sets and super sets, all done in a sequential manner. In most of the exercises, you use your own body weight to perform the sets, a technique that fits the way nature designed us. Let’s explore the concepts behind ZPT in more detail:
The Rack Workout Station incorporates all the fundamental exercise moves that make up the cornerstone of bodybuilding but with a big advantage. The wide variety of positions allows you to work your way up to more challenging moves. Take pushups, for example. Many beginners find that traditional women’s pushups with the knees on the floor are too easy. But when they try to do a men’s pushup, they find it impossible to perform even one rep correctly. Since one style is too easy and the other is too hard, it’s difficult to build up to the more challenging exercise. The Rack Workout Station allows you to correctly do effective, muscle-building pushups from the beginning and progressively increase the intensity. Another example is the crunch. After most people have mastered the crunch, they find it difficult to make it more challenging without joining an expensive gym. The Rack gives you a wide variety of positions that increase from beginner to gut-busting.
Compound Sets and Supersets
Conventional weight training uses something called straight sets. You exercise one muscle group in isolation with a set of eight to 12 repetitions, rest for one to three minutes and then do another set of eight to 12 reps. In addition, there is a rest interval when going from machine to machine. Compound sets and supersets are advanced training techniques in which you go from one exercise to another with no rest period between them. Compound sets and supersets have three main advantages:
1. They save time.
Those rest breaks between sets add up when you are doing multiple exercises. It’s like taking a coffee break every few minutes while you’re at work. With Zone Progression Training, you rest when you’re finished with the routine.
2. They increase intensity.
Eliminating the rest interval is hard work, and this overloads the muscle. More intensity means bigger muscles. The net result is that you build bigger, more defined muscles in less time.
3. They allow you to work around an injury.
In traditional weight lifting, the only ways you can increase intensity is to increase weights or repetitions. This presents a problem for someone with a joint or muscle injury. Someone with a knee injury, for example, may not be able to maintain enough weight in a squat to keep from losing muscle mass.
The problem with simply increasing reps is that you will only increase definition, but you won’t build size. By increasing intensity through eliminating the rest period, you can lift a lighter weight and still build bigger muscles. The difference between compound sets and supersets lies in whether you work the same muscle again or move to a different muscle group. In a compound set, you do one exercise followed by another exercise that targets the same muscle group.
The object is to hit the same muscle group from different angles. This builds the muscle more than hitting it from only one angle. A superset is when one set is followed by another set for an opposing muscle group. The biggest gains are made by mixing combination sets and supersets, one after another. It’s not for wimps, and it builds big muscles. That’s the basic premise behind The Rack Workout Station.
Using Your Own Body Weight
Another secret to The Rack’s success is that it uses your own body weight to develop your muscles. By using your own weight, you call into play many more muscles than if you were relying on weights at the gym. Using more muscle groups means burning more calories. This also boosts your overall metabolism so you burn more calories all day long.
Using your own body weight also gives you functional strength. Many people who work out in gyms look strong until they’re faced with a truly challenging situation. If you’re hanging from a cliff, the only thing that matters is whether you can do a pull-up. The mountain doesn’t care how many reps you can do on the lat pull-down machine.
The reason so few gym-goers can do pull-ups is that with a traditional pull-up bar, there’s no way to work up to it. The Rack’s design allows you to gradually progress to challenging moves like pull-ups.
Using your own body weight also saves you from having to purchase and store hundreds of pounds of free weights.
Compound sets and supersets can’t be done haphazardly. Each routine must be meticulously designed. You won’t get this from the personnel that staff the typical gym. Hiring a personal trainer is expensive, and moving quickly from exercise to exercise is difficult at a crowded gym. The Rack’s Zone Progression Training was designed by one of the best: elite fitness trainer Owen McKibben.
Who is Owen McKibben?
The routines used with The Rack Workout Station were developed by nationally-recognized lifestyle and fitness expert Owen McKibben. A Men’s Health fitness advisor and 19-time cover model, Owen has also appeared in People Magazine, the New York Times and other prominent magazines and newspapers. He has been interviewed by national news networks, The View, Entertainment Tonight, Extra TV and many other television programs. Men’s Health named McKibben’s physique “the best abs on the planet.”
McKibben not only developed the workout routine, he also serves as your personal trainer through a series of DVDs included with The Rack Workout Station. Personal training is important since each move must be done correctly.
The DVD's Included With The Rack
Included with The Rack Workout Station is a set of six DVDs, plus two bonus DVDs. This is like having a top personal trainer right in your home. Here is what you get with each DVD:
This DVD shows you how the program works to burn fat and build lean, sculpted muscle. It takes you through all the basic moves so you’ll do them correctly.
Totally Ripped on The Rack
This DVD focuses on definition. Owen McKibben shows you how to get totally ripped, well-defined muscles.
This intense, fat-burning workout brings in special ZPT moves like the Plyo-Chest Sculpt, the Combo Fat Blaster and the Ripped Ab Rollout. The workout makes maximum use of the principles of combination and supersets to get your heart pumping. It will give you a great cardiovascular workout while it’s making fat vanish.
Big Arm Blast
The Rack Workout Station pumps your arms, too. Big Arm Blast works your biceps, triceps and all the muscles from your shoulders to your wrists. For even more intensity, add the extra five-pound weights, which can be purchased separately.
Explosive Chest, Shoulders and Back
This workout will give you chiseled and defined pecs, massive shoulders and an incredibly sculpted back. The fast-paced routine hits these muscle groups from all angles for impressive results.
The Rack Workout Station is the master ab shredder. Unlike standard crunches that quickly get too easy, this routine uses all three of The Rack’s positions to work your core muscles from all directions. The Rack also turns those love handles into a rock-solid, cinched waist. The Ripped Abs workout is only 10 minutes long, a short time investment to get the best abs on the planet.
Into the Zone
This is the classic Zone Progression Training workout. The routine moves from zone to zone, targeting all the major muscle groups to rebuild your body from the neck to the ankles.
The Nutrition Guide gives you a three-phase meal plan, plus a grocery checklist and 12 weeks of menus.
Fitness Guide and Journal
Use this guide and journal to record your 12-week routine. The journal gives you a weekly combination of DVD routines to get the maximum potential from your workout.
Everything you need to know about using The Rack Workout Station is included here. Check it out for safety and warranty information, assembly instructions and tips on how to get started.
The following accessories can be purchased separately to enhance your workout on The Rack Workout Station:
Set of two five-pound weights
Specially designed to fit securely onto The Rack, these weights will take your workout to the next level. Free weights that you may have at home will not work with the unit. Up to 40 lbs of weight can be added to The Rack. Adding and removing the weights takes only seconds.
Cushioned seat pad
This pad increases the comfort level to help keep you in perfect form when performing abdominal exercises. The pad can also be used when performing floor exercises.