Question about Bowflex Workout Routines

A question for those who do weight training. I've asked this question in chat, but I think I'm better off just posting it here for maximum exposure.

I have a new bowflex, I like it a lot. What bowflex workout program would you recommend for mass gain? I know that the answer is "google it, stupid" but the problem is that since so many people are focused on losing weight, the programs for women that I've found are also oriented on weight loss. I need the opposite - mass gain, but not at an advanced level. Something for a beginner like me. Currently, I can push 40-50 pounds with one arm.

 

Nutrition: Get that lean protein Syntha-6 or if you wanna gain MAD mass try Cell Mass by BSN or even better Muscletech's Mass Tech available at www.bodybuilding.com

Now I'll let petty, archman et al take it away...

 

Okay, thanks a lot. There are indeed so many supplements out there that an inexperienced person wouldn't have any idea what to choose.

 

I wouldn't use any weird ass supplements, just eat more nutritious meals with larger concentrations of protein and a little more fat and temper it with consistent workouts.

 

Id have to agree with him here

Cell-tech (produced by 'muscletech' hulks you out, like no other, but it comes with a warning label. It warns you to stop using if rashes develop, and also prohibits you from usage if you are a diabetic.

I generally stick with 100% whey protein-type supplements, and even then, I only use certain brands like EAS or GNC, stuff that I trust.

I like the efficiency of the supplements, especially when I'm on the move.

 

Once I start working out I'll definitely get back in shape, because workouts increase your appetite too. To eat more, you need appetite... My doctor gave me some prescription that was supposed to increase appetite, turns out it makes you drowsy. I don't take it... my body will have to manage on its own.

Not gonna spend money on supplements either, to be honest the only supplement I've ever stuck with is good old Ensure. I think I bought one of those weight gain powders at GNC one time, but I wasn't crazy about the taste. Maybe I was making it wrong.

I bought myself this bowflex as a graduation present for being such a good girl. I had to do a 3-5 page research paper and mine was 9 pages. One more week - yay! - and I can relax and start taking care of myself.

 

Hey, Mosk. You're probably not going to like this answer too much but I want to be real with you. For mass gain (lean muscle), free weights such as dumbbells, barbells, kettle balls, etc. might better serve your purposes.

I wanted to get that out of the way first. Now, since you already have the Bowflex (congratulations on the graduation), try to do exercises that work multiple muscle groups i.e. compound movements like squats, dead lifts and overhead presses (if it's possible to simulate those movements with a Bowflex).

Speaking of nutrition, three things to remember about weight control for losing, gaining or maintaining are:
If energy in is greater than energy out, then you'll gain weight.
If energy in is less than energy out, then you'll lose weight.
If energy in is equal to energy out, then you'll maintain weight.

The trick is to find out how much energy you need to maintain your current body weight (maintenance calories). Adjust accordingly. (For guys who are relatively sedentary, I believe it's 15 x current body weight = maintenance calories. I'm not sure if it's the same for women. I'll find out and update here.)

Hope this helps a little.

 

The formula for women is: 12 x current body weight = maintenance calories.

Doing the research, though, there is much more to it than that. Knowing maintenance calories is just a starting point.


Back on topic, here is a video example of squats using the Bowflex:

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Thanks a lof for all of the answers!

 

Mosk,

I will preface this by saying I am in no way an expert on this but I have spent a lot of time in gyms, etc. Perhaps a female point of view would help also? Perhaps not. Anyway....

I have found the following to be good for "bulking" and generally feeling good. As I said - this is just what has worked for me. Maybe not for you.

* limit the reps and increase the weight. If you have a 10kg free weight and over time increase the reps but not the weight...well, you'll get toned but not bigger. I usually aim for 8 then when I can do 12 reps, I increase the weight. So on and so forth.

* eat more. If you eat more, your stomach will expand and you will become more hungry. If you start to put on fat and not just muscle, then perhaps drop the food a little. Eat for nutrition above all else. Feeding yourself with bad food will achieve nothing in the long run. I try to keep a 50:30:20 ratio. 50% of calories from Carbs, 30% from Protein, 20% from fat. Reduce processed food as much as possible.

* increase fat. Everyone is obsessed with fat. We actually need fat. I would suggest supplementing with fish oil or flaxseed oil. It is an easy way to increase calories and it's also pretty good for you (everything in moderation). EFA's can also be found in nuts (good for snacking).

* rotate your program. The body adapts every 6 - 8 weeks and at this time your results may plateau. It's about "shocking" the body and getting it to respond

* drink plenty of water. >2L per day.

* I supplement with a multi-vitamin and currently Protein powder, although I don't really think this is necessary. I notice the difference when I'm usuing it, but I don't really need it. Probably more psychological than anything. I also supplement lecithlin.

* Cardio is also essential. It's about all round fitness. If you do a lot of cardio though, you will become more lean instead of big. Your body will take energy from your muscles.

* Keep measurements. You won't really know how you're going unless you take measurements. Measure your hips, thighs, biceps, stomach, fat percentage, weight, etc...Then keep a regular schedule of measuring it (same time every week, for example)...after a few weeks you will see what is happening and you can adjust you program accordingly.

I think that's about it. Hopefully there was something useful there. For all the boys who are much more educated on this than me - please pull up any errors you see. As I said - I just workout, I'm not an expert.