The Bowflex is home gym machine with plenty of items to perform full body workout and comes with resistance rods helping the users to build muscle mass. If your disciplined lifestyle and healthy diet is accompanied by the machine providing more than 90 exercises, you are bound to develop muscle mass, strength and endurance.
Though it is a simple home instrument, but a serious bodybuilder can utilize all the 90 different types of exercises to work upon the small as well as large muscle groups.
However, it cannot be recommended to bodybuilders lifting heavy weights and looking for professional workout. It is always better to talk to your doctor before you get on with this strength-training routine.
How to Use a Bowflex for Bodybuilding
1. Set Your Routine
A workout routine comprising of at least 3 days per week is enough to receive noticeable results at the end of the third month. You can easily divide your schedule into 3 parts for three days per week followed by a break-day after each muscle group workout.
This is a standard format – chest and back muscles for Day 1, arms and shoulders for Day 2 and legs and torso for Day 3. For legs you can perform weight squats and hamstring curl with the level of resistance that suits your capability.
The resistance level for each workout must be set in such a way that you experience muscle failure at the end of the repetitions. Your goal is to complete 12 to 15 reps per set and each exercise must comprise of 3 to 4 sets.
Once you lift the resistance rod you will always feel the tension in your muscles, but if you fail to complete at least 12 reps per set, you must move to lighter resistance.
When it comes to building body mass without injuries, perfection is the primary concern. If you are lifting heavy weights and you are unable to complete 12 reps per set then you are not doing it right.
Gradually increasing the resistance when you feel that you finish the set easily will definitely reap satisfactory results after three months from the start.
4. Versatility and Easy-to-Use
The Bowfex offers an excellent freedom of movement and a wider range of motion as compared to other home gym equipments. Though this makes the task much easier, but you need to focus on the proper form so that you can build the required muscle while performing the suitable exercise. The versatility of the machine is well evident from the lat pull down station which is quite different from the other standard home gyms with same resistance bars.
A proper diet is the most crucial part when it comes to bodybuilding. A protein diet of 1 or 1.5 grams per kilogram of body weight each day will help rebuild the muscles when you get fatigued after workouts. If you want to maintain a leaner look then you must reduce fat consumption and focus on cardiovascular exercises like swimming, running and kickboxing. Water must be taken during workouts so that the lost water gets replenished, thus avoiding dehydrations and other problems.