hey i got bowflex extreme 2 SE and i was just wondering if sum1s got a good work out plan to use on this machine. im looking to get a bit stronger n ripped. also what days i should do it n what days to do cardio n conditioning n all that. appreciate ne help thanks
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Thread: Bowflex Workouts
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01-30-2009, 10:16 PM #1
Bowflex Workouts
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01-31-2009, 12:50 PM #2
- Join Date: Nov 2008
- Location: Green Bay, Wisconsin, United States
- Age: 29
- Posts: 231
- Rep Power: 193
bowflex is for ***ots. do a real workout like 5x5. dont get sucked into the infomercials
Green Bay Baby!
Goals:Weight-185
BF-13%
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01-31-2009, 12:53 PM #31/3/09 bench press 1rm 300#
1/3/10 bench press 1rm 315#
I don't lift like ^^that^^ anymore...
Just lifting because I love it and trying to lead by example with my 3 elite athlete kids; Amanda on the Varsity Dance Team, Zack playing lacrosse on an elite level and starring on our 8th grade football team and fast becoming a golf prodigy and Kitty excelling at the grade school level on the track, soccer field and basketball court.
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01-31-2009, 01:02 PM #4
- Join Date: Aug 2007
- Location: New York, United States
- Age: 39
- Posts: 12,620
- Rep Power: 25317
unnecessary......
OP, as mentioned by "merkong" do what you can on it and once you can, set up a nice foundation and then step up to a real gym and do some work..
Considering you are 15, it's not a bad investment, as I said to build on form, find a proper rep range, etc.Free Agent
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01-31-2009, 01:19 PM #5
- Join Date: Nov 2008
- Location: Green Bay, Wisconsin, United States
- Age: 29
- Posts: 231
- Rep Power: 193
bowflex sucks balls
Green Bay Baby!
Goals:Weight-185
BF-13%
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01-31-2009, 01:22 PM #6
I almost got a bowflex myself before getting the Iron Master dumbbell setup. I know guys who got decent size from using bowflex. I did get some bodylastics resistance bands (Strongman Ed.). Esentially the same concept as Bowflex, much cheaper, and now with dumbbells, I can use the ankle straps around the dumbbell when I need to change up my routine.
Here is an example of what can be achieved with just a band type training (basically no tension at the start and lots of tension at the end of the movement). And this was taken long before steroids or proper nutrition knowledge.
http://www.oldtimestrongman.com/blog...d-pulling.html
I also think free weights are superior, which is why I went with dumbbells. I also think how you respond to band type training is probably mostly genetic. I got pretty big just off bands but not a whole lot stronger in real world applications except for martial arts.
As far as a workout plan using the bowflex...
It's basically the same for anything. Use compound movements- squat, bench, incline bench, ect. Anywhere from 5-12 reps till you can't maintain your form. Keep trying to constantly up the resistance. If you can figure how to one leg squat using the bowflex, you'd be good to go for quite a long time, if not forever.Last edited by Lazy_Dumb-Bell; 01-31-2009 at 01:26 PM.
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01-31-2009, 01:57 PM #7
Last edited by merkong; 01-31-2009 at 01:58 PM. Reason: on ball sucking that is, GB Pecker Head
1/3/09 bench press 1rm 300#
1/3/10 bench press 1rm 315#
I don't lift like ^^that^^ anymore...
Just lifting because I love it and trying to lead by example with my 3 elite athlete kids; Amanda on the Varsity Dance Team, Zack playing lacrosse on an elite level and starring on our 8th grade football team and fast becoming a golf prodigy and Kitty excelling at the grade school level on the track, soccer field and basketball court.
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01-31-2009, 02:07 PM #8
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01-31-2009, 04:19 PM #9
- Join Date: Feb 2008
- Location: Cleveland, Ohio, United States
- Age: 63
- Posts: 496
- Rep Power: 289
I have the power pro line and have used the bowflex body plan. Its based on the bench bowflexes but can be adapted to any model.
I have been quite satisfied with mine. And you can pick up any magazine or workout on this site or anywhere else and adapt it for your machine. Where else can you do that in the comfort of your home. Yes, you would be out more money then the cost of your machine and need probably a bigger basement if you acquired free weights and pulley station. And that does not include the spotter if you are lifting more weight then you can handle. So much more safe with the Bowflex.
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01-31-2009, 05:44 PM #10
- Join Date: Nov 2008
- Location: Green Bay, Wisconsin, United States
- Age: 29
- Posts: 231
- Rep Power: 193
bowflex can go suck a dick. i LULZ at the 20 min a day 3 days a week routine.
Green Bay Baby!
Goals:Weight-185
BF-13%
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01-31-2009, 05:49 PM #11
OP if it is not too late try to get your money back, buy a barbell, power rack and bench.
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01-31-2009, 05:51 PM #12
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01-31-2009, 07:49 PM #13
- Join Date: Aug 2007
- Location: New York, United States
- Age: 39
- Posts: 12,620
- Rep Power: 25317
no one was disagreeing with you (at least I wasn't), but your comments, such as the one below, were unnecessary.
You could have / should have said it better just like "heavy beats" said.
And I would hope that someone who has a brain that DOES buy a BowFlex does not take that 20 minute workout, 3x a week serious....though I am also sure that someone who is starting out, they could benefit from a Bowflex as such....
Free Agent
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02-01-2009, 01:12 PM #14
Last edited by merkong; 02-01-2009 at 01:12 PM. Reason: on sucking - GB Pecker Head
1/3/09 bench press 1rm 300#
1/3/10 bench press 1rm 315#
I don't lift like ^^that^^ anymore...
Just lifting because I love it and trying to lead by example with my 3 elite athlete kids; Amanda on the Varsity Dance Team, Zack playing lacrosse on an elite level and starring on our 8th grade football team and fast becoming a golf prodigy and Kitty excelling at the grade school level on the track, soccer field and basketball court.
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02-11-2009, 10:51 PM #15
thx to whoever did actuly help apreciate it. i understand its not a good machine but its what i could get for home workouts too busy with school and all, during summer id run to gym n back almost everyday. also im looking to get stronger for martial arts muay thai and all. 1 more thing, can sum1 tell me something a lil bout cardio n conditioning thx
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02-12-2009, 08:45 AM #16
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04-25-2009, 08:13 PM #17
Bowflex is fine, but I hate this OP due to how he creates a post.
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04-25-2009, 08:40 PM #18
- Join Date: Oct 2008
- Location: Toronto, Ontario, Canada
- Age: 34
- Posts: 14,768
- Rep Power: 15033
Go to a real gym bro, or if not, invest in some freeweights. Bowflex has incredibly unnatural movements. Not good for BBing or anything else really.
Bench: 215x12 (17/12/2011) PR since torn RC
"Being the best in your circle is not enough; you have to think bigger to become a champion. Don’t think like a small fish in a big pond or else when you get to the ocean you’ll be eaten alive." - Fouad Abiad
"Proper preparation prevents poor performance," - Kai Greene
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02-12-2011, 12:13 PM #19
Whats with all the negative BS responses?
Hey,
Working out in any form is a start. You can make progress with a Bowflex Extreme. Work out 4-5 days a week and exaggerate the program. This is a place to start.
People who are injured and working toward recovery are often given rubber stretch bands to work out with to regain flexibility the functionality of injured areas. Bowflex is an exaggerated version of bands.
Once you begin feeling fit, add some dumbbells to your lifting program. There are some excellent home dumbbell workout plans out there.
Ignore the idiot comments out there!
Best of luck!
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02-12-2011, 12:23 PM #20Beginners:
FIERCE 5:
http://forum.bodybuilding.com/showthread.php?t=159678631
Beyond novice, 5 3 1 or see above:)
Unless it is obvious to anyone who isn't blind that you lift weights, you might still benefit from a little more attention to big basic barbell exercises for enough reps:).
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02-05-2013, 10:17 AM #21
I have a bowflex. It'll will give you good results up to a certain point, there's only so much resistance those rods will offer...
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02-05-2013, 11:05 AM #22
My bowflex holds stuff very nicely, I can put laundry on there for days and it keeps them nice and straight.
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02-05-2013, 11:19 AM #23
- Join Date: Feb 2010
- Location: Fort Wayne, Indiana, United States
- Age: 52
- Posts: 1,392
- Rep Power: 8086
4 years after the OP . . . Thank you all for your insightful comments on the effectiveness of the bowflex system. Now the thread may die.
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10-10-2016, 03:01 AM #24
If you're looking for some awesome size gains without much focus on strength, I've found one of the perfect yet bizarre routines that fits is the German volume training routine. I bought dumbbells a pull up bar installed in a doorway, an ez bar and about one hundred fifty lbs of weights that fit the ez bar and the dumbbells. With the Bowflex already have an adjustable bench. I utilized the Bowflex for all exercises listed in the second sets of the routine (the first sets being 10 sets of 10 reps of 65℅ of your 1RM or one rep max if memory serves me well super setted with an opposing muscle group) the change up into resistance the second sets involved in the routine kept my muscles guessing and growing nicely. The equipment besides the Bowflex was bought at Walmart. All name brand iron for super cheap.
Good luck.
-times are tough in the wasteland and you know nothing about me.... Now would you say that makes me more or.. Less.. Dangerous?
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10-10-2016, 03:10 AM #25
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10-10-2016, 03:13 AM #26
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10-10-2016, 05:37 AM #27
- Join Date: Aug 2012
- Location: Michigan, United States
- Age: 60
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My Log - https://forum.bodybuilding.com/showthread.php?t=170367151&page=50
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Fierce 5 Programs ->https://forum.bodybuilding.com/showthread.php?p=1266579671#post1266579671
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