I got a bow flex, whats a good workout?!


Question: I am a 6'1" 18 year old, and only weigh 140 lbs. Not only do I want a good workout, but I want to gain a lot of weigh in muscle. I would like to see a change in my build within the next two months if possible. Could somebody please help? Thank you in advance.


Answers: I am a 6'1" 18 year old, and only weigh 140 lbs. Not only do I want a good workout, but I want to gain a lot of weigh in muscle. I would like to see a change in my build within the next two months if possible. Could somebody please help? Thank you in advance.

The Bowflex(tm) is a great tool for building and toning muscles, but it really should be used with other methods for maximum effectiveness. Here are the bare-bones basics:

First, diet. Eat lots of proteins, whether meat or vegetable, because without proteins muscles will not grow. Also be sure to eat carbohydrates, such as simple sugars (things such as spaghetti and potatoes are loaded with carbs), because your body needs to have fuel for the workouts. Think of it this way: Proteins are the raw materials (bricks, glass, tiles, etc) for the building, carbs are the fuel for machine doing the building; without both, the work does not get done.

Do 2 or 3 sets of each exercise, with 10 repititions of each exercise; that's 10 bicep curls, 10 tricep extensions, etc 2 or 3 times a day. Mix it up with curls/extensions/etc, don't do all the sets of one exercise at the same time. Just make sure you give yourself **at least** one day each week to rest, so your muscles have time to "recharge" and actually grow -- too much use will just undo the benefits of those "muscle-building" workouts. Two days of working out, followed by a day of rest works well for many people, especially when they are just starting out.

When you first start out, start with the minimum amount of resistance needed to actually make you "work". If you start off with too much "weight", you will end up injuring yourself, maybe enough to end your dreams of being the next Mr. Olympia. Also keep in mind at all times that you WILL lose weight before you gain weight -- be content with toning up the muscles you already have to begin with, because it will take more than a mere 2 months to build up to where you "want" to be. Don't worry about it, though, you will see a definite change in your over-all build: Your muscular structure will be more defined, but not necessarily more "massive" after only two months.

Mix up your Bowflex(tm) workouts with some free-weight and aerobics work, too, if you can. My method of staying fit (and somewhat trim) is keeping my supply of firewood up, along with various sporting activities. Ever try carrying a small tree on your shoulder, like Schwarzenegger in the movie "Commando"? It's easier -- and harder -- than you might think.

And for cryin' out loud, stay away from steroids. It may not seem like such a big deal now...but the ladies will never stay with a big, muscle-bound jack-a@@ that flies into a fit of rage at the drop of a hat, not long-term anyway. Nine times out of ten, that's what steroids really do to people.

If you bought a Bowflex it should come with a manual and the 6 Week Bowflex Plan. Follow that.

I think you can get bowflex work out manuals at Sears if not they should be able to tell you where to get them.
My usual work out reguardless of what, weight machine, free weights, resistance type like bowflex Is>

1. leg raises
2. stomach crunches
3. forward lunges
4. legs spread bend and touch toes alternate left hand to right toes, then right hand to left toes.
That should get you warmed up to:
1. squads.
2.dead lifts
3. brench press (called chest press)
4. miltiary press either standing or sitting (called shoulder press)
5. standard curls
6. Lat pull down (wide concentrates on lats, narrow on arms)
7. Tricep press, or tricep push down using lat bar
8. butterfly (also called chest fly)
9. bend over row or seated row
10. up right row.
11. reverse fly
12. back extension
13. leg extension seated.
14 leg curl
for cool down do a repeat of warm up exercises.

Start out light what you at setting you can comfortably do eight reps of.
Start out doing on one set of each.

work up to fifteen reps.
after you hit fifteen reps add another set so that you are doing two sets each. So you will got to faster than others:
when you start doing second set start at eight then work up to fifteen.
After you hit fifteen reps each set add more resistance not too much you want to be able to do eight reps each of the two sets.

After you progress and get in better condition you can add a third set of each exercise.

You should rest one minute to two minutes between each set. for strength and body building.

This is for endurance: It is called circuit training as oppose to strength training:
For circuit training use lighter resistance and do at least 25 to 30 reps of each exercise then move to the next exercise without resting between sets. Only do one set of each exercise until you finish all routine then rest for a minute and repeate doing all sets.

Do routines every other day or three times a week. On off days either cycle or run to carido fitness as well.

Hope that helps:





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