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Question: Bowflex Strength Training question...?
Question Description:
Ok, I have a Bowflex sport, and I've been making my own workouts, but I don't feel that everything is working right..it doesn't feel like I'm getting a good workout.Like bicep curls for example, I am at 40 pounds of resistance and am doing 30 reps of them, and I haven't noticed any serious change in my bicep sizes...I'm only 15, but I want to have nice arms :) Someone help!!! lol
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Answer#1: If you can do the exercise easily, you won't get any benefit other than maintaining your current strength level. 30 reps is more than the bowflex manual recommends--I believe it's 12-15. When you can do 15 easily, go up in resistance until you can only do about 5 or 6 reps and build up from there. Every 3-4 workouts you should be going up on your resistance.High resistance + low reps = bigger muscles. Low resistance + high reps = sleek muscles (not bulky).Also you should not work out any body part more often than every 48 hours. If you are working out every day, your muscles never get a chance to heal and rebuild. It's during the healing & rebuilding that muscle size increases. The act of working out causes small tears in the fibers (thus the burn and soreness later). When the tears are repaired, the muscle is slightly larger. But if you tear every day and never heal, you're doing more harm than good. Make sure you are eating a lot of good protein.
Answer#2: First, if you're 15 that's about the youngest you should start a weight training program, and like the shake said, you're not gonna see huge results until you're older when you have higher testosterone levels. Second if you're doing sets of 30, get someone who knows what they're doing to make up your workouts, such as your school's athletic trainer, or a gym teacher. I imagine bowflex has some programs online as well. Any strength and conditioning program takes time to show results. Third I'm not sure what you have access to, but although bowflex has a multimillion dollar ad campaign and can train most to every muscle the machines suck if you're trying to build mass. Get someone to teach you how to use free weights if possible, if that's not an option be sure to train both sides of your body (eg.bi's and tri's, pec's and lat's/rhomboids). It will come eventually, and some people naturally tone faster than others, and tone faster at different ages.
Answer#3: Dood.. at 15 your muscles are still developing. You are not gonna look like Hulk Hogan no matter how much you use that thing.
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