Bowflex Users?

[ironlung]

One of the best ways to increase you back strength is to do reverse sit ups. If you don't already know how to do these I'll explain. Find a bench that you can secure your feet to (that is sturdy) and lay face down with your torso hanging over the side. You then bend down to the floor and back up. These will help to get rid of those nasty love handles. Also power cleans and squats will do wonders for your back strength also. As for pullups a lat pull down machine and a military press machine are your best bet.

The supermans are great. Also try glute/ham raises for beefing up the posterior chain. They are the same as you describe but your torso is on the table and you raise your legs. They improve your posture (pelvic tilt) and add Lbs to the dead and squat.

 

[MDS]

Push-ups, sit-ups, 2 mile run. That's what the army tells me I need to do to stay in shape.

I would agree with that recommendation. I've never been in the service, but even when I was in college and worked out several times per week I always did push ups. Push Ups are the best overall strength training exercise. If you do push ups regularly, you build endurance and will also be able to bench more. Pull ups and chin ups are another great strength building exercise. The excuse that one can't do push ups, pull ups, or chin ups because you are too heavy is bogus - you should be able to lift your own weight.

Here's something I was taught by my dad when I was a kid. He was in the Air Force and they used to do the 'walking 10' or 'walking 14' push ups. It sounds silly, but trust me it is very difficult. You do one push up and then get up and walk about 10 feet and come back. You then do 2 push ups and get up and walk. Now 3...etc up to 10 (or 14 or whatever you can handle). The walking 10 is only 55 push ups total but it feels like a whole lot more. A couple of my roommates in college one year were on the baseball team (and they also worked out with us). Not ONE of them could complete even the walking 10 - most collapsed after 4, which is a pathetic total of 10 push ups.

 

[Matt34]

I was being somewhat sarcastic but yes pushups combine with pull ups are great compound movements if you don't have access to free weights or machines. I've been in 9 yrs and still enjoy working out despite having "runners knee". I run roughly 10-18 miles a week now and do some kind of muscle strength/endurance exercises 3-5 times per week. My eating habits are horrible(thanks to shiftwork) but still maintain somewhat of a 6pack on my 5'9" 195lb frame.

My wife has a Total Gym and I use it occassionaly when the weathers bad. Not something I would try and base my entire workout strategy on.....actually, IMHO it sucks.

 

[Sheep]

I would agree with that recommendation. I've never been in the service, but even when I was in college and worked out several times per week I always did push ups. Push Ups are the best overall strength training exercise. If you do push ups regularly, you build endurance and will also be able to bench more. Pull ups and chin ups are another great strength building exercise. The excuse that one can't do push ups, pull ups, or chin ups because you are too heavy is bogus - you should be able to lift your own weight.

Here's something I was taught by my dad when I was a kid. He was in the Air Force and they used to do the 'walking 10' or 'walking 14' push ups. It sounds silly, but trust me it is very difficult. You do one push up and then get up and walk about 10 feet and come back. You then do 2 push ups and get up and walk. Now 3...etc up to 10 (or 14 or whatever you can handle). The walking 10 is only 55 push ups total but it feels like a whole lot more. A couple of my roommates in college one year were on the baseball team (and they also worked out with us). Not ONE of them could complete even the walking 10 - most collapsed after 4, which is a pathetic total of 10 push ups.

MDS,

Lifting your own body weight once is not working out. Max-out is the worst form of working out, there is. I cannot lift myself for 3 sets of 10. Period. Thusly its not going to be in my workout routine. You can simulate the workout with a pull down, and use a lighter weight.

I also don't agree with you on push-ups. I found them to put strain on my groine(typo?) area. I can do them, but bench press and a good tricept exersise has givien me far better results. I can do more weight on tricept press downs then bench

Does anyone know any good back exersizes, or a good one to islote the middle of the back, rather then the sides? I have been trying with rows (high low) but none of them seem to work it.


Thanks
Sheep

 

[gene]

I have never been a fan of exercise machines for several reasons:
1) they are too linear
2) they are too restrictive
3) they are just not natural feeling

the further you depart from free weights (dumbells usually preferred), the less muscle fibers you recruit to do the exercise since you don't have to balance the weight with a machine like you do with free weights.

You wanna train chest? There is simply nothing beter than dB bench presses, push ups, and flys

wanna train back?
nothing better than pull ups, and lots of rows

Arms?
dB/barbell curls, dips, close grip bench presses

Legs?
Squats, lunges, leg curls/extensions

of course, I am no longer a meat head since my joints don't allow it, but I still lift for life using very basic but effective weight training principles, many of which cannot be achieved on a machine.

If you wish to work out at home, I recommend:
an adjustable bench
adjustable dumbells
pull up bar
music

feel free to contact my former training partner and dearest friend Hugo Rivera for more information on these matters. He is a professional bodybuilder and published author. His website is:

http://www.hrfit.net/

or directly to bodybuilding at:
http://www.hrfit.net/bb/bbmain.asp

I know of nobody in the fitness industry more knowledgeable than him in these matters. He's like the Audioholics of Bodybuilding

 

[Sheep]

thanks gene, very informative, cept for the push ups part

But seriously, is there a specail way to get rows to work your back? i find my arms getting the workout more then my back, even when I stick my chest out and everything.

thanks again

Sheep

 

[MDS]

MDS,

Lifting your own body weight once is not working out. Max-out is the worst form of working out, there is. I cannot lift myself for 3 sets of 10. Period. Thusly its not going to be in my workout routine. You can simulate the workout with a pull down, and use a lighter weight.

I also don't agree with you on push-ups. I found them to put strain on my groine(typo?) area. I can do them, but bench press and a good tricept exersise has givien me far better results. I can do more weight on tricept press downs then bench

You have to do what works for you, but just because *you* can't lift yourself or push ups strain your groin doesn't mean they are universally poor exercises. I also never said that 'lifting your weight once is working out'. The point is many people can't lift their own weight - it's one thing if you can't bench your own weight (that gets harder if you are heavier), but you should be able to lift your own weight in a push up. If you can't, then sure one pushup doesn't qualify as working out.

If push ups strain your groin or hurt your back, it's because your abs and lower back are not strong enough.

 

[gene]

But seriously, is there a specail way to get rows to work your back? i find my arms getting the workout more then my back, even when I stick my chest out and everything.

try a wider gripe and focus on making your back do the pulling, not your arms. Make sure you are flexing your back muscles when pulling and stay in an upright position when releasing the weight back to rest each time. You can't help work other muscle groups when focusing on one particular, but you can minimize it if you are mindful of the target muscle and form.

Off topic, but if you want explosive results with minimum gym time, try supersetting each muscle group as follows:

Day 1: Chest/Back
Day 2: Shoulders/Bi's/Tri's (yes superset all three)
Day 3: Legs, abs (afterwards)
Rest 1 -2 minutes between supersets, as you get into the groove, rest less!
Most people spend too much time in the gym resting and talking. The system Hugo and I developed in College had us spend no more than 45 minutes in the gym for each training session. I now limit my workouts to 30-35min/day 3 days a week for maintenance.

By doing this you get your heart rate up (little need to do Cardio separately if done right, and the benefits of weight training for fat loss and muscle building)

When I was in my prime, I used to superset bench press (250lbs x 10) with 50lbs strapped to my waist doing pullups for 10 sets with 1 minute rest between supersets. The first time you do this, you want to throw up afterwards, but as you get used to it, it provides tremendous results. Arnold used these principles when he was a pro! All of these principles and more are in Hugo's Bodybuilding Bible Books. These are a must read!!!

 

[Sheep]

try a wider gripe and focus on making your back do the pulling, not your arms. Make sure you are flexing your back muscles when pulling and stay in an upright position when releasing the weight back to rest each time. You can't help work other muscle groups when focusing on one particular, but you can minimize it if you are mindful of the target muscle and form.

Off topic, but if you want explosive results with minimum gym time, try supersetting each muscle group as follows:

Day 1: Chest/Back
Day 2: Shoulders/Bi's/Tri's (yes superset all three)
Day 3: Legs, abs (afterwards)
Rest 1 -2 minutes between supersets, as you get into the groove, rest less!
Most people spend too much time in the gym resting and talking. The system Hugo and I developed in College had us spend no more than 45 minutes in the gym for each training session. I now limit my workouts to 30-35min/day 3 days a week for maintenance.

By doing this you get your heart rate up (little need to do Cardio separately if done right, and the benefits of weight training for fat loss and muscle building)

When I was in my prime, I used to superset bench press (250lbs x 10) with 50lbs strapped to my waist doing pullups for 10 sets with 1 minute rest between supersets. The first time you do this, you want to throw up afterwards, but as you get used to it, it provides tremendous results. Arnold used these principles when he was a pro! All of these principles and more are in Hugo's Bodybuilding Bible Books. These are a must read!!!

Ok gene, I shall try that.

As for supersets, I love those. I try to take the smallest breaks between sets, and exersizes. In my school weight lifting class, we did units, and each one was different. First is total body, then split body, then pyramid, then supersets. Each one went for a month.

The most I ever benched as 215 on decline. I can to 230 on tricep press down.

Thanks
Sheep

 

[gene]

Sheep;

I am not a fan of Pyramiding. Its more of an ego thing. Personally if you can't do 8-10 reps of the weight you are training with, then its too much weight

In my power lifting days, I used to bench 405lbs 2-3 reps. But after a a couple of years of powerlifting my joints began snapping and cracking too much and a hernia operation later, I am now into supersetting and weight/cardio training style

 

[Sheep]

I agree also,

It was part of the class(pyramid), so I had to do it, or bad mark


I try to do supersets, but most of the time is full body.

Sheep

 

[gene]

It was part of the class(pyramid), so I had to do it, or bad mark

Ain't that the truth. I remember my 135lb weightlifting coach in PE class in high school that forced us to pryamid and max out on bench. I instead told him to tell me his best max and I would do it 10 times

Such moronic mentality people have about weightlifting. It reminds me of the ALL CHANNELS DRIVEN TEST

 

[Sheep]

Ain't that the truth. I remember my 135lb weightlifting coach in PE class in high school that forced us to pryamid and max out on bench. I instead told him to tell me his best max and I would do it 10 times

Such moronic mentality people have about weightlifting. It reminds me of the ALL CHANNELS DRIVEN TEST

heh, I wish I could talk back to my coach. I had respect for him and he was a good coach, but we had to do it, part of the coarse.

Plus... he was benching 3, 45 lbs discs on each side of a 45lb bar for reps....

Sheep

edit: he was benching 315

 

[Rob Babcock]

We agree on one thing, Soniceuphoria. No book, free weight or machine will do the work for you. I'd wager 95% of the people who buy home gyms use 'em for 1 month then never get on 'em again.

Anyway, a Hindu pushup is much much harder than simply inclining your pushups. It helps to watch the video, but I have some weightlifter type friends who soundly humiliated themselves trying to do those excercises. Especially the squats- it's amazing how many guys are Charles Atlas from the waist up, but Pee Wee Herman from the waist down!

Steady, dedicated motion is what you need. Do something active every day. For me, CC combined with Atkins diet took over a hundred pounds of flab off my sorry but and has kept it off for a couple years. YMMV.

 

[Sheep]

We agree on one thing, Soniceuphoria. No book, free weight or machine will do the work for you. I'd wager 95% of the people who buy home gyms use 'em for 1 month then never get on 'em again.

Anyway, a Hindu pushup is much much harder than simply inclining your pushups. It helps to watch the video, but I have some weightlifter type friends who soundly humiliated themselves trying to do those excercises. Especially the squats- it's amazing how many guys are Charles Atlas from the waist up, but Pee Wee Herman from the waist down!

Steady, dedicated motion is what you need. Do something active every day. For me, CC combined with Atkins diet took over a hundred pounds of flab off my sorry but and has kept it off for a couple years. YMMV.

Ok, thats it.

Rob, Sonic, whip it out, who's is bigger

Atkins? .....Well I don't agree with what you say, I'll defend to the death your right to say it.

I personally don't follow diets made by a fat guy who died from being too fat

This is an aktins scene, ready?

Joe: Hey do you want some potatoes with you dinner?
Billy: Are you crazy?! No way man, I just want the greasy burger and the cheese. Heck, take the bun back.

haha, I should write movies

On a working out related note, I just got back from the gym, but it was a different one, I did a free trial I must say, makes my other gym look like crap. There is never a time when you can't get on a machine, or bench, or bike. NEVER. Excellent, I can work out again!

Sheep
Edit: Gene, that back thing really worked, I can barely move

When I'm legal, I'd like to buy you a beer, and then a keg for creating this site

 

[soniceuphoria]

I'd be careful with that Atkins diet because it can have serious risks. One of the many things that is can cause is Ketoacidosis. Which if not caught early enough it can lead to even more serious health risks such as renal (kidney) failure which 90% of the time will cause death in the long run because kidney dialysis only helps for so long. I am a betting man and I definatly would not bet aginst you on the fact that most people don't use their excercise equipment much longer than a month after they buy it. I am definatly not one of those pee wee herman characters. I am 6'4" 240lbs, my leg press is 4x10 reps of 1500lbs (the machine max), my power clean is 4x10 reps of 405lbs, my squat is well over 600lbs (real squat not box), my bench press is 4x10 reps of 340lbs, my military press is 350lbs (the machine max). I have dedicated my life to being in the best shape that I can possibly be in because both on my parents died from cancer, and I have vowed not to follow the same path. Hard work and dedication in every aspect of my life have gotten me to where I am in life today, and I will continue to do so. The moment that you realize that you can do anything that you set your mind to is the moment that you will be successful in what you want to acomplish. Remember to always practice safe lifting. Enjoy.
Greg

 

[Rob Babcock]

You are absolutely, thoroughly 150% wrong on the Ketoacidosis score. That's utterly a different thing and it's not vaguely related to Atkins. You're the victim of the media, I'm afraid, and soundbyte journalism.

Ditto for the moronic view (not aimed at you, Sonic) that Atkins is all greasy cheeseburgers. Oh well, it's easier to be ignorant than educated, but remember it's a choice. I'd wager that by following the Atkins diet I eat more fresh veggies and unprocessed foods than most anyone who's not specifically a vegetarian/vegan. That's the real key- you don't eat garbage like sugar or bleached flour, or guzzle gallons of corn syrup. That stuff will make you fat, lead to diabetes, and hurt your heart a lot more than eating bacon.

I'll put my cholesterol & bloodwork up against any of you tofu-burger munchers any day.

BTW, one of the strongest guys I know got that way not by lifting weights, but by doing hundreds and hundreds of pushups per day. But certainly anything you do religiously will help.

 

[ironlung]

I think an area with more misinformation and snake oil in it than audio is the fitness and supplement industry. Just look over the last 4 pages.

Ironlung

P.S. If you can't do at least 20 push ups with perfect form you should be no where near a bench press.

 

[Shadow_Ferret]

If you're interested in the Bowflex, go to Sears and check out Weider's Crossbow. Similar concept, slightly different design. I have one and love it. The transition from exercise to exercise is simple and it can be set up to use as a rower for aerobic workouts.

As someone previously said though, these are more for toning than bulking up... it only goes up to 280 lbs, unless you get the optional extra set of 2-100 lb. bows.

 

[Shadow_Ferret]

You are absolutely, thoroughly 150% wrong on the Ketoacidosis score. That's utterly a different thing and it's not vaguely related to Atkins. You're the victim of the media, I'm afraid, and soundbyte journalism.

I looked into that Atkins thing and anything that makes me give up coffee and beer has to be bad.