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Step 1
Keep track of your exercise on the Bowflex in a log book. Write down the number of repetitions you do for each exercise, and at what rod resistance. Do this every day you exercise without fail. By keeping careful records of each workout, you can track your progress and muscle gain, and maximize your exercise.
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Step 2
Take your time with each repetition. This ensures that you maximize your Bowflex workout. Avoid any jerky movements when doing each repetition. When you pull the resistance rods, take three whole seconds to do so, and three whole seconds to let them go back. Do this with smooth, continuous movements.
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Step 3
Do each exercise intensely. Put everything into each repetition, each movement--do not hold anything back. At the end of the repetitions, you want to feel as though you can't do another without sacrificing good form. This feeling is called "momentary muscular failure," and according to noted exercise physiologist Dr. Darden, the building of muscle cannot happen without it. In a sense, the muscle has to be injured and repaired, and the resulting repair is the creation of more muscle.
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Step 4
Aim for eight to 12 repetitions with each exercise, and despite reaching the feeling of not being able to do any more, attempt one more repetition. Do this every day until you feel that it is no longer a strain to do so. The next day you use your Bowflex, add 10 more pounds of resistance to your weights and start the process again. This is a sign that you are, indeed, building more muscle, and it is progress you can track in your log book.
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Step 5
Be brief. Do not exercise on the Bowflex for more than 20 to 30 minutes. A routine of exercising Monday, Wednesday and Friday would be good, as that would give your muscles the necessary recovery time that was mentioned in Step three. By following these steps, you cannot help but maximize your Bowflex workout.
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Step 6
Make sure you drink enough water. Keeping your body properly hydrated is not only necessary for your body but for your muscles. Drinking water that is cold also helps you body to burn more calories as your body has to expend energy to warm it as you are drinking it.
Comments
mattcastle12 said
on 12/28/2007 Nice write up. I have a Bowflex and use it 3 - 4 times per week for 15 min. Its an easy way to stay in shape w/out killing yourself at the gym.