How should my workout be? Please enlighten me!

[MusicIsReality]

Hello!

I am new to these forums and to body building. I have never worked out and I would like to start now. I am 17 years old, 5"11, 120 pounds. I do not have any muscle nor am I skinny as a stick (but more to the skinny side). My BMR is 1600 and my total daily calorie needs is 2480.

My goal is to gain muscle mass, gain weight, feel better about myself, and keep my time away from other issues in life. I'm looking for my better self.

I do not go to the gym but I do have a Bowflex. Please keep comments to yourself about whether the Bowflex gym is bad or how useless it is. It provides me a range of exercises so I'm basically going to use it in the beginning and when I learn through all the basics of working out.

Please give me advice on what exercises to perform, how many of each, and what days to do them. Information about nutrition will be welcomed. I have looked through many sites and read many articles and I do have a basic view of this area. I have an active lifestyle so food is a major thing for me. I am looking for simple meals that I can make easily but provide the same effectiveness. Breakfast should be fast and simple because I do not have much time to prepare and eat in the morning. I wake up at 7AM and leave to school around 8. My lunch is around 10AM-1PM (I have different times for lunch on odd days). I am looking for advice and ideas regarding my lunch meals. It should be something I can prepare at home rather than wasting my money on fast food. I come back home from school at 4PM, and at this time I'm free. What should I eat and when should I workout after this time? Any cardio needed before my workout (ex; quick jog, bicycling, etc...)?

Here are the exercises the Bowflex provides:

Chest Exercises

* Bench Press
* Chest Fly
* Decline Bench Press
* Incline Bench Press

Shoulder Exercises:

* Reverse Fly
* Crossover Reverse Fly
* Crossover Rear Deltoid Rows
* Crossover High Rear Deltoid Rows
* Lateral Shoulder Raise
* Forearm Lateral Shoulder Raise
* Front Shoulder Raise
* Seated Shoulder Press
* Shoulder Rotator Cuff (internal)
* Shoulder Rotator Cuff (external)
* Shoulder Extension
* Shoulder Shrug
* Scapular Protraction
* Scapular Depression
* Scapular Retraction

Back Exercises:

* Standing Shoulder Pullover w/ Bent Lat Bar
* Standing Shoulder Pullover w/ Hand Grips
* Narrow Pulldowns w/ Bent Lat Bar
* Narrow Pulldowns w/ Hand Grips
* Bent Over Row
* Crossover Bent Over Row
* Seated Lat Rows
* Crossover Seated Lat Rows
* Standing Low Back Extension
* Reverse Grip Pulldowns
* Crossover Wide Pulldowns w/ Hand Grips
* Crossover Narrow Pulldowns w/ Hand Grips
* Seated Lat Pulldowns
* Seated Wide Lat Pulldowns

Arm Exercises:

* Triceps Pushdown w/ Hand Grips
* Triceps Hammer Pushdown
* Triceps Pushdown w/ Bent Lat Bar
* Triceps Extension
* Hammer Triceps Extension
* Cross Triceps Extension
* Triceps Kickback
* Hammer Triceps Kickback
* Resisted Dip
* Biceps Curl
* Concentration Biceps Curl
* Reverse Curl
* Barbell Biceps Curl
* Reverse Barbell Biceps Curl
* Seated Biceps Curl
* Seated Biceps Hammer Curl
* Wrist Extension
* Wrist Curl

Abdominal Exercises:

* Trunk Rotation
* Seated (resisted) Oblique Abdominal Crunch
* Seated (resisted) Abdominal Crunch

Leg Exercises:

* Leg Extension
* Squat
* Standing Hip Extension (knee bent)
* Standing Hip Extension (knee extended)
* Leg Kickback
* Hip Flexion
* Dead Lift
* Stiff Leg Dead Lift
* Standing Hip Adduction
* Standing Hip Abduction
* Calf Raise

All help will be very much appreciated!

Thanks.

 

[djeclipse]

I would suggest selling the bowflex and with that money buy a squat rack and a good starter olympic bar, a flat bench and weights.

You will still have money left over for home made stuff like a chin up and dip bar and other stuff like a thick rubber mat etc.


You will make more progress and be better from it by lifting free weights with just the olympic bar and the squat rack then the bow flex.

 

[SouthernLord]

Do you have access to a gym with a power rack, flat bench, chin up bar, parallel bar, and deadlift plat form? Also a barbell and a few hundred ponds of free weights? Maybe your schools gym?

This is going to be your best option imo. I know very little about the bowflex other than what I have seen on infomercials. Maybe someone here can help you in that department.

 

[SouthernLord]

I would suggest selling the bowflex and with that money buy a squat rack and a good starter olympic bar, a flat bench and weights.

You will still have money left over for home made stuff like a chin up and dip bar and other stuff like a thick rubber mat etc.


You will make more progress and be better from it by lifting free weights with just the olympic bar and the squat rack then the bow flex.

We think alike

 

[djeclipse]

We think alike

Cheers

Unfortunately the Bowflex is all marketing and Chuck Norris.

 

[MusicIsReality]

You guys have no clue how bad I feel when people say to use other equipment...the reason being is that I bought the Bowflex recently... And if I sell it now, my parents would be like "WTF?"

Any information will be very much appreciated.

 

[StoneOfFire]

punk,

how dare you come over here
with "Please enlighten me!"
and then tell us to keep certain comments to ourselves.

that you even protect the bowflex before it is attacked
is a good indicator that YOU KNOW ITS CRAP

are you here to advertise the bowflex,
listing all of its "capabilities"?

im looking past all the fancy lifts advertised
and im looking right at your weight;

120lbs

at 120lbs you need to drop all your silly 'workouts'
and start from where you are:
the very beginning.

now FIND A WAY to get under the bar
or just stick to music

"Please keep comments to yourself"
get lost with that shit.
you cannot achieve an ELITE level of FITNESS
with that crap and you know it
what are you even doing here?

im sure there is a bowflex forum out there for you?

 

[StoneOfFire]

You guys have no clue how bad I feel when people say to use other equipment...the reason being is that I bought the Bowflex recently... And if I sell it now, my parents would be like "WTF?"

Any information will be very much appreciated.

that is typically what happens when you buy first and research later.

hopefully you will remember this mistake.

 

[SaiBoT]

The thing is that if you are a beginner you will get some results with just a bowflex and bodyweight exercises, still it won't be nothing impressive if you know what I mean, eventually you will need a oympic barbell and dumbells.

 

[MusicIsReality]

punk,

how dare you come over here
with "Please enlighten me!"
and then tell us to keep certain comments to ourselves.

that you even protect the bowflex before it is attacked
is a good indicator that YOU KNOW ITS CRAP

are you here to advertise the bowflex,
listing all of its "capabilities"?

im looking past all the fancy lifts advertised
and im looking right at your weight;

120lbs

at 120lbs you need to drop all your silly 'workouts'
and start from where you are:
the very beginning.

now FIND A WAY to get under the bar
or just stick to music

"Please keep comments to yourself"
get lost with that shit.
you cannot achieve an ELITE level of FITNESS
with that crap and you know it
what are you even doing here?

im sure there is a bowflex forum out there for you?

Whoa someones having a bad day, calm down son. I for one is not "protecting the bowflex" but am just asking assistance on doing a proper workout. I was not "listing all the capabilities" but just helping readers know what the machine performs so that they can help me on which exercises to do. What am I doing here? For help fool. Why else would I be posting?

 

[StoneOfFire]

Whoa someones having a bad day, calm down son. I for one is not "protecting the bowflex" but am just asking assistance on doing a proper workout. I was not "listing all the capabilities" but just helping readers know what the machine performs so that they can help me on which exercises to do. What am I doing here? For help fool. Why else would I be posting?

okay,
the first program that helped me make gains was this one;

Workout A: Squat, BenchPress, Deadlift
Workout B: Squat, OverheadPress, Powerclean

week one is Mon-A, Wed-B, Fri-A
week two is Mon-B, Wed-A, Fri-B

All lifts are three sets of five except for DL and PC, i only do one set of five

i dont know how this will help you with your BlowFlex..
maybe you could row instead of PC?

 

[StoneOfFire]

couldnt keep that up for long,
so now i do

Mon- SQ, BP, Chinup, Dip, Reverse Curl
Wed- FrontSquat, OP, DL
Fri- SQ, BP, Pullup, Dip, Barbell Curl

i think the idea is to reduce frequency and add variety as intensity increases

btw, im 5'10" 215lbs
before getting under the bar i was around 170lbs
using calisthenics and nautilius-type bullshit


Welcome to EliteFitness

 

[MusicIsReality]

Hey man thanks for the help. You're the first to actually give me information on this forum, and I appreciate that.

 

[NJL52]

Hello!

I am new to these forums and to body building. I have never worked out and I would like to start now. I am 17 years old, 5"11, 120 pounds. I do not have any muscle nor am I skinny as a stick (but more to the skinny side). My BMR is 1600 and my total daily calorie needs is 2480.

My goal is to gain muscle mass, gain weight, feel better about myself, and keep my time away from other issues in life. I'm looking for my better self.

I do not go to the gym but I do have a Bowflex. Please keep comments to yourself about whether the Bowflex gym is bad or how useless it is. It provides me a range of exercises so I'm basically going to use it in the beginning and when I learn through all the basics of working out.

Please give me advice on what exercises to perform, how many of each, and what days to do them. Information about nutrition will be welcomed. I have looked through many sites and read many articles and I do have a basic view of this area. I have an active lifestyle so food is a major thing for me. I am looking for simple meals that I can make easily but provide the same effectiveness. Breakfast should be fast and simple because I do not have much time to prepare and eat in the morning. I wake up at 7AM and leave to school around 8. My lunch is around 10AM-1PM (I have different times for lunch on odd days). I am looking for advice and ideas regarding my lunch meals. It should be something I can prepare at home rather than wasting my money on fast food. I come back home from school at 4PM, and at this time I'm free. What should I eat and when should I workout after this time? Any cardio needed before my workout (ex; quick jog, bicycling, etc...)?

Here are the exercises the Bowflex provides:

Chest Exercises

* Bench Press
* Chest Fly
* Decline Bench Press
* Incline Bench Press

Shoulder Exercises:

* Reverse Fly
* Crossover Reverse Fly
* Crossover Rear Deltoid Rows
* Crossover High Rear Deltoid Rows
* Lateral Shoulder Raise
* Forearm Lateral Shoulder Raise
* Front Shoulder Raise
* Seated Shoulder Press
* Shoulder Rotator Cuff (internal)
* Shoulder Rotator Cuff (external)
* Shoulder Extension
* Shoulder Shrug
* Scapular Protraction
* Scapular Depression
* Scapular Retraction

Back Exercises:

* Standing Shoulder Pullover w/ Bent Lat Bar
* Standing Shoulder Pullover w/ Hand Grips
* Narrow Pulldowns w/ Bent Lat Bar
* Narrow Pulldowns w/ Hand Grips
* Bent Over Row
* Crossover Bent Over Row
* Seated Lat Rows
* Crossover Seated Lat Rows
* Standing Low Back Extension
* Reverse Grip Pulldowns
* Crossover Wide Pulldowns w/ Hand Grips
* Crossover Narrow Pulldowns w/ Hand Grips
* Seated Lat Pulldowns
* Seated Wide Lat Pulldowns

Arm Exercises:

* Triceps Pushdown w/ Hand Grips
* Triceps Hammer Pushdown
* Triceps Pushdown w/ Bent Lat Bar
* Triceps Extension
* Hammer Triceps Extension
* Cross Triceps Extension
* Triceps Kickback
* Hammer Triceps Kickback
* Resisted Dip
* Biceps Curl
* Concentration Biceps Curl
* Reverse Curl
* Barbell Biceps Curl
* Reverse Barbell Biceps Curl
* Seated Biceps Curl
* Seated Biceps Hammer Curl
* Wrist Extension
* Wrist Curl

Abdominal Exercises:

* Trunk Rotation
* Seated (resisted) Oblique Abdominal Crunch
* Seated (resisted) Abdominal Crunch

Leg Exercises:

* Leg Extension
* Squat
* Standing Hip Extension (knee bent)
* Standing Hip Extension (knee extended)
* Leg Kickback
* Hip Flexion
* Dead Lift
* Stiff Leg Dead Lift
* Standing Hip Adduction
* Standing Hip Abduction
* Calf Raise

All help will be very much appreciated!

Thanks.

Are your goals functional strength or aesthetics?

 

[djeclipse]

You guys have no clue how bad I feel when people say to use other equipment...the reason being is that I bought the Bowflex recently... And if I sell it now, my parents would be like "WTF?"

Any information will be very much appreciated.

Unfortunately we speak the truth. I can understand it would be hard to justify selling the bowflex and getting some free weight's and a squat rack, but to be honest it is the best thing you can do.

Take the monetary loss, it is worth it for the and strength, size, health & aesthetic gains you will start to see almost immediately with some free weight's and a squat rack.


If the bowflex is new you should be able to recoup most of your money and that would be more then enough to have a really nice real home gym, that you can use for the rest of your life.

Why invest, 2,4,6 month's into poor training with the bowflex, when you could start next week with good, proper training. The benefits will be ten fold in 6 month's time, it will be worth it in the long run.

 

[djeclipse]

Hey man thanks for the help. You're the first to actually give me information on this forum, and I appreciate that.

the only problem is you can't do many of those key exercises (deadlift, squat, rows 9true pendlay rows etc.) on the bowflex.

 

[NJL52]

You guys have no clue how bad I feel when people say to use other equipment...the reason being is that I bought the Bowflex recently... And if I sell it now, my parents would be like "WTF?"

Any information will be very much appreciated.

Trust me, it's worth the lost money. Some finance 101. Money spent is already gone, it is called a "sunk cost." Your decisions from here on out should be based ONLY on what options are available to you, not what has already happened.

Option A: Keep bowflex, go years training on a very bad machine and experience mediocre gains.
Option B: Sell bowflex, train in a gym or with your own free weights and experience very good gains.

It isn't even close, take option B.

 

[djeclipse]

You can get a nice 300lb York (or equal) 0lympic bar and plates for under $300.

300lb Olympic Weight Set - Sports & Outdoors - Compare Prices, Reviews and Buy at NexTag - Price - Review

Then get a Power rack for $150-300

Power Rack - Fitness Equipment - Compare Prices, Reviews and Buy at NexTag - Price - Review

Or just a simple squat stand for even cheaper (this is what I use).
Body Solid Powerline Squat Stand

And a flat bench for under 100. (I got mine used for $30.00

Then go to your local feed store and get some ruber matting for under the squat stand/ power rack so you can do deadlift etc. $60.00 (it's the stuff farmers use for horses to stand on 6' x 4')

Then for 30.00 at home depot you can make a chin up rack that hangs from the rafters (or use your power rack).

So for $600-700 you can have a nice home gym that you can use for years to come. Possibly cheaper if you buy used form kijiji.com or work out a deal at your local sporting equipment store. You should be able to get more than that by selling your bran new Bowflex.

Just make sure when you buy your weight's and bar they are the olympic style(big hole).

 

[djeclipse]

Trust me, it's worth the lost money. Some finance 101. Money spent is already gone, it is called a "sunk cost." Your decisions from here on out should be based ONLY on what options are available to you, not what has already happened.

Option A: Keep bowflex, go years training on a very bad machine and experience mediocre gains.
Option B: Sell bowflex, train in a gym or with your own free weights and experience very good gains.

It isn't even close, take option B.

So would the wife be considered "Sunk Cost"?

 

[gotballs]

Hello!

I am new to these forums and to body building. I have never worked out and I would like to start now. I am 17 years old, 5"11, 120 pounds. I do not have any muscle nor am I skinny as a stick (but more to the skinny side). My BMR is 1600 and my total daily calorie needs is 2480.

My goal is to gain muscle mass, gain weight, feel better about myself, and keep my time away from other issues in life. I'm looking for my better self.

I do not go to the gym but I do have a Bowflex. Please keep comments to yourself about whether the Bowflex gym is bad or how useless it is. It provides me a range of exercises so I'm basically going to use it in the beginning and when I learn through all the basics of working out.

Please give me advice on what exercises to perform, how many of each, and what days to do them. Information about nutrition will be welcomed. I have looked through many sites and read many articles and I do have a basic view of this area. I have an active lifestyle so food is a major thing for me. I am looking for simple meals that I can make easily but provide the same effectiveness. Breakfast should be fast and simple because I do not have much time to prepare and eat in the morning. I wake up at 7AM and leave to school around 8. My lunch is around 10AM-1PM (I have different times for lunch on odd days). I am looking for advice and ideas regarding my lunch meals. It should be something I can prepare at home rather than wasting my money on fast food. I come back home from school at 4PM, and at this time I'm free. What should I eat and when should I workout after this time? Any cardio needed before my workout (ex; quick jog, bicycling, etc...)?

Here are the exercises the Bowflex provides:

Chest Exercises

* Bench Press
* Chest Fly
* Decline Bench Press
* Incline Bench Press

Shoulder Exercises:

* Reverse Fly
* Crossover Reverse Fly
* Crossover Rear Deltoid Rows
* Crossover High Rear Deltoid Rows
* Lateral Shoulder Raise
* Forearm Lateral Shoulder Raise
* Front Shoulder Raise
* Seated Shoulder Press
* Shoulder Rotator Cuff (internal)
* Shoulder Rotator Cuff (external)
* Shoulder Extension
* Shoulder Shrug
* Scapular Protraction
* Scapular Depression
* Scapular Retraction

Back Exercises:

* Standing Shoulder Pullover w/ Bent Lat Bar
* Standing Shoulder Pullover w/ Hand Grips
* Narrow Pulldowns w/ Bent Lat Bar
* Narrow Pulldowns w/ Hand Grips
* Bent Over Row
* Crossover Bent Over Row
* Seated Lat Rows
* Crossover Seated Lat Rows
* Standing Low Back Extension
* Reverse Grip Pulldowns
* Crossover Wide Pulldowns w/ Hand Grips
* Crossover Narrow Pulldowns w/ Hand Grips
* Seated Lat Pulldowns
* Seated Wide Lat Pulldowns

Arm Exercises:

* Triceps Pushdown w/ Hand Grips
* Triceps Hammer Pushdown
* Triceps Pushdown w/ Bent Lat Bar
* Triceps Extension
* Hammer Triceps Extension
* Cross Triceps Extension
* Triceps Kickback
* Hammer Triceps Kickback
* Resisted Dip
* Biceps Curl
* Concentration Biceps Curl
* Reverse Curl
* Barbell Biceps Curl
* Reverse Barbell Biceps Curl
* Seated Biceps Curl
* Seated Biceps Hammer Curl
* Wrist Extension
* Wrist Curl

Abdominal Exercises:

* Trunk Rotation
* Seated (resisted) Oblique Abdominal Crunch
* Seated (resisted) Abdominal Crunch

Leg Exercises:

* Leg Extension
* Squat
* Standing Hip Extension (knee bent)
* Standing Hip Extension (knee extended)
* Leg Kickback
* Hip Flexion
* Dead Lift
* Stiff Leg Dead Lift
* Standing Hip Adduction
* Standing Hip Abduction
* Calf Raise

All help will be very much appreciated!

Thanks.

Dont know about the b.flex shit, but if you can incorporate this free weight program to the bow flex then be my guest. See below: Add abs at least three days per week. Eat about 6000 cals per day. If you dont eat plenty over a long period of time at 120 you will not gain.

Monday
Squat Warm up (lightweight)
Do all Heavy as hell:
Squat 4x6
Leg Press 4x6
Lunges 4x6
Leg ext 4x6
Leg curl 4x6
Calf Raises 10x20

Thuesday:

Benchpress 4x6
Flat Bench Fly's
Incline Press 4x6
Incline Fly's 4x6
Decline Press 4x6
Decline Fly's 4x6 (if you still have balls after this go to the cables)

Wednesday

Front Lat raises 4x6
Side Lat Raises 4x6
Bent Over Side Lat Raises 4x6
Front M. Press 4x6
Shrugs 4x6
Upright Rows 4x6
T Bar 4x6
Pully Rows 4x6
Chin ups 4 sets to failure
Pulldowns 4x6

Thursday

Preacher Curls 4x6
Straight bar Curls 4x6
Hammers 4x6
Cables burnout's
French Press 4x6
Lying db extention 4x6
Close grip bench 4x6
Nose busters 4x6

 

[StoneOfFire]

yeah..

my program was nice for strength,
but physique.. meh.
most people can't tell i lift

for MASS i think you'll want something else
im guessing more reps? more sets?
let me know once you figure that one out

 

[2evil]

Do you still have time to send the bowflex back? Don't they offer a money back gauranty?

 

[djeclipse]

Do you still have time to send the bowflex back? Don't they offer a money back gauranty?

Good idea. I would be interested in hearing if they actually uphold the money back guarantee they offer.

 

[JDid23]

Whoa someones having a bad day, calm down son. I for one is not "protecting the bowflex" but am just asking assistance on doing a proper workout. I was not "listing all the capabilities" but just helping readers know what the machine performs so that they can help me on which exercises to do. What am I doing here? For help fool. Why else would I be posting?

i am sorry but i am going to have to take the other guys side on this. the fact is bowflex is a piece of shit when it comes to getting big. you can't continuously add weight to your workouts, hell you aren't even using any weight with the bowflex. the brutal truth is that you're damn skinny. i am 5'9, and 148 pounds and i am pretty skinny. the sooner you admit you're fucking skinny, the easier it will get for you to workout. Anyways, you do have to make use of what is at hand, and i personally know nothing about the bowflex so i can't help you much there. if you can't get rid of the bowflex, then read up some stuff on it because the people here will only speak badly (and accurately) about it.

some exercises that are good and that you can do on your own are; Dips, Chinups, Pullups, Pushups (different variations), Planks.. there are some more, but really if you can get rid of the bowflex and get a membership/some weights for your house. you need to focus more on your diet also.. eat like there is no tomorrow and best of luck