Low-Flex From Bowflex
// August 1st, 2003 // Reviews
As I get older, it becomes increasingly difficult to find the motivation I need to workout. It’s not so much the getting older part as it is actually finding time to fit in a daily routine. With age comes more responsibility — you get your first apartment, then maybe you get married and get your first house, then maybe a dog, kids, etc. You can call them excuses or explanations, but the bottom line is that they inevitably, perhaps only slightly, outweigh the reasons for getting one’s ass into a pair of sweatpants for something other than slouching in front of the TV with a bowl of Cookie Dough ice cream watching ‘Friends’.
For about the past year or so, I found that I lost some motivation for doing weight training. I would run at least twice a week or go mountain biking, but getting my butt out to a gym, for some reason, didn’t appeal to me (i.e., I whined and pouted). I’m not exactly sure what caused this to happen, since recently I had been going to the local YMCA to lift weights four times a week, or had used the small gym in my employer’s building. Eventually that four times a week turned into three, then two, then none.
This past April, I was fortunate enough to have the opportunity to try something new that I thought might cure the workout blahs. My bro-in-law needed to temporarily store his Bowflex somewhere while he awaited a new apartment, so I volunteered my house. Heck, I figured if those people on TV could get as buff as they were using this thing, why not me dammit!
For the past three months I’ve been using the Bowflex, specifically the Bowflex Power Pro XL. Because of its relatively small footprint, I was able to put it in a small room on our first floor and didn’t have to store it in our musty basement, which was a huge plus. Not only was this a more inviting place to use it, but being that the Bowflex was almost always in full view to me when I was downstairs, it haunted me to use it.
As you probably know, the Bowflex works not with weights but with “Power Rods”, constructed of a sort-of plastic/fiberglass material within a rubber sheath, which are bent via a system of pulleys connected to a set of hand-holds or handlebars (for pull-downs). Obviously, the thicker the rod, the more resistance — to rephrase that to leave out the obvious innuendo, let’s just say the length of the shaft doesn’t matter, it’s the girth.
To use the Bowflex’s unique method of resistance vs. weight training does initially take some getting used to. There’s an almost wobbly feeling one gets when trying to pull an amount of resistance equal to what one would normally be able to lift in conventional weights. I’d say that after about a week, I became accustomed to things and the wobbly feeling went away. Coincidently, the wobbly feeling from the Boxflex went away as well — accursed margaritas!
After a few weeks of using the Bowflex, I noticed I was definitely getting stronger, but I wasn’t gaining as much muscle mass as I had when I used conventional weights. There was more muscle definition in mostly my forearms and triceps, but not as much as I expected elsewhere. In my prior experience, I would’ve expected more from a few weeks of lifting.
Another thing to note is the “weight” markings on the rods. On this particular system, there are rods marked 50, 30, 10 and 5. In just a month of using the Bowflex, I was easily using the 50 rods to workout my biceps. With conventional weights, I’d have a hard time curling 100 pounds once, nevermind work out with it. I merely took this to mean that the markings on the rods are only meant as a measure to log your progression by, but in no way could one say they workout with 100 pounds if they’re measuring by the Power Rods.
One exercise I particularly liked was the laying down curls. This is one exercise that I don’t believe I’ve seen able to be done in a gym and is unique to the Bowflex’s design. Doing the laying down curls helped me keep my back straight and totally avoid “throwing the weight” as is commonly easy to do with a curlbar and weights.
My time is about up with the Bowflex, as Andy has found an apartment he will be moving into soon. This week I’ve started back at the gym at work, and already I notice a huge difference in the exercises. While I’m definitely a lot better off had I not worked out at all before coming back to the gym, my muscles are very sore. I also realize now that with the Bowflex, I can’t recall a time I actually got very sore at all. To me that means the Bowflex simply isn’t ideal for increasing muscle mass, as the pain would tell you there’s some muscle ripping going on, something I just didn’t feel enough of.
Take what I had to say with a grain of salt. I’m certainly no professional you should listen to — I’m merely sharing my experience with you. Who knows, maybe in a few years after using the Bowflex, Andy will show up with a shirt full of muscles and a six-pack, but it’s more likely that means he’s coming over with some seafood and beer. Sorry Andy.
(UPDATE — 2004-12-09: I noticed a board that talks about this post here)
24 Responses to “Low-Flex From Bowflex”
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Can you give me an idea of your workout routine with Bowflex? How many times per week did you use it. Number of sets and reps per exercise? I have tried the Bowflex Pro at the store and I felt that I was getting a great workout compared to the exercise machines since it made me use all of my smaller muscles to stabalize the weight similar to the free motion machines at my health club. I am suprised that you did not notice any muscle gain however it also appears that you have not worked out for a period of time prior to the Bowflex.
I used the Bowflex three to four times a week. Typically I’d do chest and biceps one day, back and triceps the next day, take a break and repeat. I’d usually do three sets of each excercise with weight that I could do 12 reps of on the first set, then 10, then 8.
I definitely got stronger, but I didn’t notice the muscle mass I was hoping for. Now back at a regular gym using freeweights, I’m seeing muscle mass. In the gym, I use heavy dumbells for almost everything, which still allows for free motion of each arm.
I will say that if you’re more inclined to workout on machines, then the Bowflex is for you. The Bowflex more easily allows for your arms to get equal exercise. You’re right about the use of smaller muscles on the Bowflex, too. While my larger muscles didn’t get the results I hoped for, smaller muscles — especially in my forearms and back — did get noticeably bulkier.
Hope that helps…
Thanks, you provided me with the answers I needed. I am not into weights. I have been working out for the past 5 months using the machines at my club. I have gained a total of 10 lbs of muscle as a result without using dumbells. I worked out all muscle groups on the machines doing 2 sets of 12 at the same weight.
My goal is to gain muscle and tone, lose fat so I think the Bowflex should work fine.
Thanks
I’m sceptical about the progress people describe when using the Bowflex. Muscle mass will come from working untill failure. Ever hear of Aurthur Jones? He has two books available online, free. The assumed fact that free weights build more muscle than machines is an out right lie. It’s intensity! I have searched many reviews about the Bowflex and have yet to hear a convincing arguement for or aginst.
There’s also some truth to “super-slow workouts” to build muscle, which is independent of what weights or machines you use (read more about it here)
I was only stating my experience with the Bowflex vs. free weights, not trying to state lies about either of them, as I’m certainly no expert. Perhaps I just have an easier time creating intense workouts with freeweights vs. the Bowflex. In any case, free weights have been working better for me. A definite downside of freewights is the sheer amount of room they take up vs. the Bowflex. Plus I rely on using the weights in my basement in case I drop them (don’t want to crack the floor upstairs).
Lately, though, I’ve had a bit of a time cruch between work and night-school and have been doing Jorge Cruise’s 8-Minutes in the Morning workout, which pretty much requires intensity to get the most out of it. Check it out some time if you’d like a short morning workout.
I have a bowflex and agree it does not bulk you up, but you get stronger very quickly I use it to stretch and warm up with I also add a dumbell routine mixed in.
You are 100% correct !! I too am an avid weight user and since ive been using the bowflex i have gotten smaller!!! I too am getting older, have a 2yr old and cannot seem to find time to get to NY sports club. I bought the bowflex thinking my problems were solved but I was wrong !! Its good for some stuff but not for alot of real mass building excercises !! Besides my arms are long and I cant seem to get a good stretch with the cables. My range of motion is limited and cant get that feeling of ripping through my back or chest muscles like I can with free weights. Its o.k for an alternate plan when you cant make it to the regular gym some times….
I’ve recently been emailed regarding some concerns about a recall of the Bowflex Pro. Here’s what I said:
Firstly, I don’t own a bowflex. If you read my article, you’ll see that I was merely borrowing the Bowflex — I don’t have it anymore.
As far as the recall goes, after doing a search with Google, here’s what I found:
http://www.bowflex.com/misc/MRecall.asp?Domain=www%2Ebowflex%2Ecom&;
I personally did not experience any of the problems mentioned on that page. Actually, I didn’t experience any problems at all other than my own personal preference issues.
You should call the number on that page regarding any issues or concerns you have with the Bowflex.
As an athletic trainer, I have never had any problem putting muscle on my clients. I tell them that your age and diet dictates your muscle growth potential, not the amount of resistance you’re using. Fatigue is fatigue, and a bowflex will fatigue your muscles like free weights, but is safer and easier on your joints, especially as you get older and the body’s recovery time slows down. Don’t think like a muscle head!, workout smart, eat right, and accept the results.
LOL Here we go again. The last poster is 100% correct. Your muscles have no idea if the resistance is from free weights, a Bowlfex, or rocks. And it doesn’t matter. If you work it you will grow muscle. I have been with the Bowflex. And I know people with muscles from bailing Hay that have never touched free weights.
Been using a Power Pro for about a month now. The advantage I find is that you don’t need a spotter and much less prone to injury then using free weights. The second is very important as I’m getting older and nagging injuries are work out killers. I would suggest buying a used one as like all home health equipment, many use them to as clothes hangers!
I have a question that some of you may be able to answer. I am 17 and have never really been in to working out and have maybe worked out 7 days total my entire life.
I want to get in to working out as I have gained a couple extra pounds I don’t want and I wish to tone my body and hopefully gain a little muscle mass.
Would going with the Bowflex be a good idea? I’m not looking to build stacks upon stacks of muscle on my body. Just wanna be fit.
Michael — I think the BowFlex is a good star for someone in your situation, definitely. Especially when you probably have limited room to keep exercise equipment around.
As I too am not a professional, I would like to pose to the issue of the Bowflex resistance being a ratio of how far the rod is flexed to the amount of resistance experienced. Free weights apply the same amount of force continually, creating a more thorough workout. As far as the previous poster stated, rocks,hay bales, or anything not attached to anything else is- a free weght, hence the name.
I’m 30, 6’2”, 170 pounds. I have been in and out of the gym, always looking to increase mass – I’m no muscle head, I’m just a skinny guy trying to gain muscle wait.
After reading some of your reviews – I’m now sceptical about the Bow Flex and am afraid it will not help me increase mass as effectively as free weights.
I’ve read plenty on gaining muscle mass and it seems the motion and resistance offered is not at par with free weight. Which should probably be expected since it’s still only an all around training machine.
My question – if someone has compared: it’s clear to me that no home machine will ever be better that getting our lazy buts to the gym – but is the Bow Flex better for mass building than any other machine?
Thanks
Ive been lifting for years and I must say that free weights are the way to go…but for a while i didnt have gym membership and had to rely on my trusty bow flex … the main problem with bowflex is form…people tend to put on more weight thinking if they can make it bow they are doing it right… to make any progress with the bowflex you really need to concentrate on form…another thing is motivation… when your at home its too easy to get distracted with other things at home…as opposed to the gym where you are focused on just working out… and at least for me, my workout was def longer at the gym… so self motivation with the bowflex is huge… which leads me to one more thing … as someone else said , there is no need for a spotter with the bowflex… to me thats a bad thing…when i have a spotter at the gym… hes pushing me for that last one and i dont mean your last one..i mean the one where your whole body and mind is telling you to stop.. but your able to punch out that last one because your spotter is amping you up… thats the rep thats gonna build mass… and for me .. if i was using the bowflex i wouldnt have done that last rep.. but if you can more power to you
Great review which helps a lot of people. I’m 15 and I used the bowflex and could bench 220lbs. of resistance and that’s enough to show that the rods aren’t expected to be equivalent to that amount in free weights. I think it is the wobbliness combined with the rods being harder to pull down throughout a repetition that causes limited muscle growth. If someone wants a good home gym and doesn’t have to worry about having hazardous weights there are a few great home gyms out there for around $800 that cause much more muscle growth than the bowflexes. I recommend the ‘powertec workbench leverage gym’. I tried it and couldn’t believe it was that cheap. But for that one you need to supply the bench with your own free weights as it only comes with the frame.
JUST BOUGHT A USED BOWFLEX XTL IT HAS NO EXERCISE PROGRAM AN QUICKLY FOUND THAT THE SEQUENCE IS ESSENTIAL FOR GOING FROM ONE EXERCISE TO ANOTHER. DOE’S ANYONE HAVE SUCH A ILLUSTRATED ROUTINE. WEB-SITES, BOOKS ETC.
ROUTINE FOR BOWFLEX XLT NEEDED. PREFERABLE ONE WITH ILLISTRATIONS
I think back to the 80s when my father had an early version of the BowFlex called the “Bull Worker” as part of his home routine to build muscle. I then began to use it in my own workout sessions some years later too. My personal opinion is that it works well for ‘muscle maintenance’ better than it does to actually build bigger muscles. So all depends on exactly what you’re aiming for. Naturally, on the ‘plus’ side, the calibrated increments make it possible to apply a direct numerical figure to how well you’ve done in each workout, and to chart your progress. For a more well-rounded program to build muscle fast though, I’d look at incorporating free weights as well.
At the end of the day, it’s all down to your personal preferences, time constraints and budget.
Very best,
Matt
http://www.honestmusclegain.com
Resistance is resistance and your muscle do not know the difference. Work out with rocks, bags of sand, it is the intensity of the workout that counts. Also, the no pain no gain is not what you want either. If your sore you can’t follow a routine, as your body won’t be able to.Keep it real recanize!Keep it on th dl foschnizzle.
I have the Bowflex Blaze and I can’t say how much I like it. I’ve had it for a few months now, but only started using it the last few weeks, every day of the week. I’m 5’9″ 190lbs and most of that is gut. I was a Marine back in 90′ to 95′, but that was when I was 155lbs, lol. Since I gained so much weight, I didn’t want to loose it by working out too much because I didn’t want to be skinny, I wanted to use the fat to build some bulk. I’ve only worked on my arms, chest, and back and I have seen a huge difference. I do 15 incline bench presses, then instantly do 15 lay down curls, then go directly into 15 seated lat rows. I do this every night and most of the time will do 5 or 6 sets like this, but spacing it out every 15 to 30 min, letting my muscles rest. I know your supposes to do 8 sets of 10 or 10 sets of 8, but 6 sets of 15 is more and I feel the pain after each one and the next day. Not the pain of I cant move, but the soreness as if I had the flu. I have gain a very noticeable bulk on my biceps and back.
What I like best about Bowflex, is the installation.. My God, I wish everything went together like the Bowflex.. The directions are perfect, readable, and everything fits!! Very sturdy equipment, I love it.
Oh, and the weight I use is the 50, 30, & 10 together for the bench and lat, and 50 for each on the curl.
I’m not sure what you guys mean when you say you can only get stronger not bigger with the bowflex. Packing on muscle doesnt have to much to do with the resistance your body cant tell the difference. If ya wanna build bulk keep a good diet and workout to build bulk its that simple. I love free weights but since ive been using a bowflex i seem to have a lot more control over the weight. I look alot more cut up to without losing size.