My Bowflex workout

I have a Bowflex Ultimate.
I am Training according to one of the workouts printed on the exercise guide that came with it.
I work out 3 days on and one day off
Day 1 : I do focus on Chest and Shoulder exercises
Day 2 : Arms (Triceps and Biceps) and Upper back
Day 3 : lower back and Legs

on my day off i usually do some ab stuff.


**anything you would recommend changing?

I would recommend dropping the bowflex and using free weights. Machines limit your body to a fixed movement pattern, canceling the utilization of stabilizer muscles. They limit your body to a single plane of motion when it's used to working in three.

As I mentioned in you previous thread, if you like working three days on / one day off, I'd recommend a push/pull set up.

Personal Trainer/Nutrition Consultant

i have a  bo flex myself...lookin to sell it. Bt hey if thats all you got.

jkenosky88


i have a  bo flex myself...lookin to sell it. Bt hey if thats all you got.

Personal Trainer/Nutrition Consultant

Bowflex does not work like other machines.  It indeed works similar to cable machines, with the difference being that the power rod technology makes the exercises get more difficult at the points where a free weight would get easier.  The resistance rises as the muscles reach full contraction and this gives good results. 
I would change your 2nd day with your 3rd to seperate the tricep and chest days.

Live Your Life...on your schedule 
Bodyweight Routines 
In as little as 4 minutes a day.
http://247fitness.bodybot.hop.clickbank.net

Okay this is my first post.

The first post says to get rid of your bowflex.....really that's your suggestion?    This guy has a great piece of equipment that can work his entire body while being easy to use, why would you say get rid of it?

Yes maybe get some free weights and add them into your routine, but to answer the guys post asking how his routine is with sell your bowflex would be pretty discouraging to this person.

I have an ultimate 2 use it 4-5 days a week have great results so far, yes I am a newb but get the chance to have my friends come over who some have worked out for 3+ yrs so far after going through my routines with me with JUST my bowflex all my friends agree it works great if it's all you have, just use it right. Slow controlled movments and pay attention to what going on with your body during your work out and after.

I started with whole body workout but now have switch to isolated workouts

Back
Shroulders
Legs
Chest
Arms
off
off

also super sets are awesome extra energy required!!  lol

back/bi's
chest/tri's
Legs/shoulders

Keep using your bowflex, maybe add some free weights I havent yet but will at some point.

Add chin ups, push ups, and ab work to your plan

Bowflexs produce about 1/5 of the results free weights do.

Ever wondered why powerlifting competitions and strongman don't use the bowflex? Ever wondered why professional bodybuilders start with free weight work?

I suggest you read this.

What about Bowflex? On some exercises, machines like the Bowflex somewhat solve the problem of recruiting stabilizer muscles by using cable-systems to simulate free weight exercises. This is an improvement but there is still a problem with such machines that rely on rods and bands for resistance...
The resistance provided varies depending on the position of the exercise. The greater a rod is bent or the greater a band is stretched, the greater the resistance. So, as you progress through an exercise the resistance increases - near the bottom you are handling less resistance whereas near the top (and only near the top) you are handling maximum resistance.
Gravity-based resistance is simply superior to all other types of resistance. It provides even resistance throughout the entire exercise motion and, again, effectively stimulates more muscle fiber.

http://www.gain-weight-...weights-vs-machines.html

Personal Trainer/Nutrition Consultant

This is what im saying, the guy has a bowflex he might as well use it. From the sounds of it he's just starting out, so I would think not going to be entering a power lifting comp any time soon or compete as a pro body builder.

So get some free weights and use your bowflex to it's potentional, eat right and your good to go. If you progress past the use of a bowflex great if that's what you want to do, you might find a few free weights and the bowflex might be enough for you.

I don't really know where you get that a bowflex will produce 1/5 the results as free weights?


oh and good site, lot's of good info! thank you.




From that same site

Is the Bowflex worthless? Absolutely not. I've used one and found it to deliver an effective workout. If I owned one, I would definitely use it. I would use it to complement free weights, however, not to replace them.
If your goal is muscle mass gain, you simply can't beat free weights. It is certainly possible to progress using a Bowflex or similar equipment, but it is not the fastest or best way to accomplish mass gain goals.

shrlok

I started with whole body workout but now have switch to isolated workouts

No!!!!!!!! Unless your on roids, your goin to kill your gains!!!

DO compounds!!!!

CreaOtine


No!!!!!!!! Unless your on roids, your goin to kill your gains!!!

DO compounds!!!!

This is not true, at all, isolations won't kill anyone's gains and they are fine. As long as the compound movements are there, you can throw in movements you enjoy or you feel benefit you depended upon preference.

As long as he isn't trying to replace compounds with isolations.

Personal Trainer/Nutrition Consultant

That's what he's saying though. He's said he was doin full body, now he's doin iso. This=terrible!!!!

He may have just meant he's including isolations into his program.

Even if he did isolate his whole body, he could still grow. He just wouldn't gain any functional strength and wouldn't increase his intramuscular coordination.

Personal Trainer/Nutrition Consultant

Here is some great advice:

Sell the bowflex and use the money to buy a gym membership...

I'm isolating muscle groups not doing just isolated movements for each muscle group, i'm doing more compound exercises then isolated.

I.e

Back
 - Wide grip chin ups x25
 - Narrow grip x25

Then move to the bowflex

Lying pullover
Low back extension
Seated lat row
Stiff arm pull down
Bent over rows

Do as mentioned above and sale that Bowflex and invest in either a gym membership or use the money to buy some used weights, squat rack, and a bench.

Personal Trainer/Nutrition Consultant

Question,
   When I was younger I thought about getting a Soloflex, but could never afford it.  In hindsight I think I got more out of my $50 Kmart bench and barbell/dumbell set.  What are the odds that the bodybuilders in those commercials have ever touched a Soloflex/Bowflex before filming the commercial?  Can you really get a body to look like that with the limited movements available using that equipment?

The only way to achieve the optimal bodybuilding look is to include free weights into your training. Bowflex or nothing of the sort can give you a professional body. The odds of the guys doing the bowflex commercials using a Bowflex are slim to none.

Bowflex went under my "useless" category when they announced guaranteed results beyond that of a diet plan. Brilliantly demonstrating lack of knowledge when it comes to resistance training and nutrition. Bowflex sucks. Free weights are superior. Nothing is better.

Personal Trainer/Nutrition Consultant

Well, to be fair, the bowflex is great, so long as you have free weights to go with it.

They have their place, but you should always use free weights first and give more attention to the free weights.

They're just superior. I'm not against the use of machines, but free weights should be done first - without a doubt.

Personal Trainer/Nutrition Consultant

The problem with the rubber band concept of the Bowflex is that the resistance starts low and increases until the end of the movement.  Right?  That's okay as part of a program but you are getting almost no work at the beginning of the muscle contraction.  And then, of course, there's the limitation of being locked into a single line of motion (1 dimension instead of 3).  It seems as if a good band workout (much cheaper equipment) would give a superior workout to a Bowflex, except perhaps that you can't load with as much "weight".  I took a set of bands on a vacation last year and was pleasantly surprised at what a good workout it was.  I was pumped because I did high reps, yet sore and tight because of the high resistance at full contraction.  A nice addition to a program!

my bowflex routine.

weightlift with free weights until u r strong enough to pick up the bowflex...carry it up some  steps.... and throw it out the nearest 3rd story window :]

sorry but i really hate the boflex. big waste of money for me :[

j_shlong


I have a Bowflex Ultimate.
I am Training according to one of the workouts printed on the exercise guide that came with it.
I work out 3 days on and one day off
Day 1 : I do focus on Chest and Shoulder exercises
Day 2 : Arms (Triceps and Biceps) and Upper back
Day 3 : lower back and Legs

on my day off i usually do some ab stuff.


**anything you would recommend changing?

Do all back on day 2 and just legs on 3.  If this is what you have to work with go for it. I wouldn't sell it, you can make plenty of progress with this machine.  If you are lifting more each week then it is obviously working for you. Eventually you might want to invest in a gym membership or some free weights to compliment your workouts. How long have you been working out and what is your diet like? Goals?

Yeah, I'd say if you're motivated to use the Bowflex, use it!  If you can spare the money, maybe you could also invest in one of those adjustable dumbbell things, where you dial the weight you want.  I don't have them but they look useful and would give you an instant start to free weights vs. machines.  Just an idea.  :)

I think you guys scared him off. Does not look like he has been back on since he read MVPs post. lol