ShapeFit.com

[buildup]

I just bought a pretty much brand new bowflex from someone moving out of town here. I have tried out most of the exercizes and I like it a lot. I need help on developing a workout plan to gain muscle mass. I am toned pretty well, I just don't have large muscles yet... My main focus is my upper body, like arms and chest and also abs. I do want a lot of jumping power for basketball though, I can almost touch the rim now (I can taste the dunks). Haha

So if someone can help me with a schedule...I want to work out every day (Mon-Sun) if you think it is possible, switching muscle groups and such. I have a very long list of exercizes I can do on my new bowflex if you would like me to tell you what they are.

Thanks in advance

[swanso5]

well i've never been on one so i'm not sure what exercise you can do on it...can you post the list on here or something?

also rhe best way to jump to higher is to get strong, very strong from deadlifting very, very heavy which you'll need free wts for

[buildup]

I don't have any dead weights... but during the summer I may be working out with a friend at the school gym, so I could do something there. I would like to be independent on my bowflex though, so I can work out on my time instead of the schools or with someone else. That will make it much easier for me to find time to work out, because I get very busy in the summer.

Here's the list of exercizes:

Chest Exercizes:
Incline Bench Press
Chesty Fly
Bench Press
One Arm Seated Fly
Resisted Punch
Bench Press (with purvis pec bar?)
Decline Bench Press
Lying Shoulder Pullover

Shoulder Exercizes
Seated Shoulder Press
Front Shoulder Raise
Rear Deltoid Rows
Lateral Shoulder Raise
Scapular Protraction
Scapular Depression
Shoulder Rotator Cuff (Internal Rotation)
Shoulder Rotator Cuff (External rotation)
Shoulder Extension
Shoulder Shrug
Lying Front Shoulder Raise
Seated Shoulder Press
Reverse Fly
Reverse Shoulder Shrug

Back Exercizes
Lying Lat Pulldowns
Functional Low Back Extension
Seated Lat Rows
Lying Lat Pulldowns
Lying Lat Fly
One Arm Seated Lat Row
Scapular Retraction

Arm Exercizes
French Press
Lying Triceps Extension
Cross Triceps Extension
Triceps Kickback
Seated Triceps Extension
Standing Biceps Curl
Seated Biceps Curl
Concentration Biceps Curl
Seated Wrist Extension
Standing Wrist Curl
Reverse Curl
Seated Wrist Curl
Standing Wrist Extension
Lying Biceps Curl

Abdominal Exercizes
Reverse Crunch
Resisted Reverse Crunch
Seated (Resisted) Abdominal Crunch
Seated (Resisted) Oblique Abdominal Crunch
Trunk Rotation
Abdominal Crunch

Leg Exercizes
Leg Press
Lying (Prone) Leg curl
Standing Hip Extension
Standing Hip Flexion
Seated Leg Curl
Standing Hip Extension
Seated (Straight Leg) Calf Raise
Leg Kickback
Lying Leg Extension
Standing Hip Abduction
Seated Hip Adduction
Ankle Inversion
Ankle Eversion

And there you have it (damn)...that's a lot of exercizes. I hope you can make heads or tails of those swanso. Thanks in advance.

[buildup]

Um...anyone? Little help please? I'm thinking about taking some Amplified Creatine from GNC too, so I can gain more. I'm 5' 9'' and 125 lbs if you know what I mean...so I think it will do me a lot of good. What do you guys think? Also, I've been working out lately and I have noticed that although I get the burn during a workout and a little bit after my workout that I haven't really gotten sore yet? Does that mean that I'm not doing my exercizes correctly or something? Last, I do the bench press on the bowflex, but it seems to only work my arms when it is under the category CHEST exercizes...what gives?

[swanso5]

i missed this one...be patient

i'll list the best one's that are listed:

chest - incline, bench, punch, decline
shoulders - seated press, protraction, depression, ext rot, int rot,
back - seated row, 1 arm row, retraction, pulldown
abs - do stabilisation exercises on the floor such as prone ab brace and side ab brace
legs - none of them are good..do lunges, single leg squats/deadlifts on the floor with books in a bag for added wt or something
- you don;t need creatine...you probably don't even eat 75% of the amount of calories you need for growth so getting that on track will have better than creatine results
- if you're not getting sore than your not lifting heavy enough although soreness is not any form of an indicator of growth but want some soreness sometime
- focus on using your chest squeezing them at the top of rep...also there probably so weak that your arms are simply taking over their job..the body doesn't care what muscles you use to lift, it just wants to lift it so it will use the easiest way to do it, your arms are ay stronger than your chest so it will use your arms...make sense?

[buildup]

Sorry for my impatience. I know that you don't have to help me, and I am very appreciative for all your input.

Workout is this then:
CHEST – Incline Bench Press, Bench Press, Resisted Punch, Decline Bench Press

SHOULDERS - Seated Shoulder Press, Scapular Protraction, Scapular Depression, Shoulder Rotator Cuff (Internal), Shoulder Rotator Cuff (External)

BACK - Seated Lat Rows, One Arm Seated Lat Row, Scapular Retraction, Lying Lat Pulldowns.

What kind of weekly schedule should I do? Something like:

Monday: Chest
Tuesday: Back
Wednesday: Arms?
Thursday: Chest
Friday: Back
Saturday: Arms?
Sunday: Rest Day?

If you have a better schedule than that, which I’m sure you do, I would be glad to see it. I also hear that I should do some cardio…What do you recommend?

What about some arm workouts? Or will the rest of these target my arms as well?

I will wait until this summer, when I have some good dead weights and a friend who can spot me to work on my legs (he’s got some weights). Probably will also wait to work on my abs, as they aren’t really that important to me right now (they show enough until I get bigger). Is riding my bike up a hill to the cemetery a good enough workout to build some muscle on my legs? It does give me jelly legs after I’m done.

What do you think of an Ab Lounge? When I get to that stage should I use it or no?

It makes perfect sense. My arms are probably MUCH stronger than my chest, just looking at them now.

Oh yeah, what is something I should eat or snack on to get me a lot of calories. I do love our school lunches and eat them all the time. They should be pretty nutritious. My breakfast is ALWAYS cereal or donuts:). Maybe there’s where I need to improve?

[HOUSTON TEXAN]

Do full body 3x a week instead. You were not even going to hit the legs and they are your biggest muscles.

[swanso5]

- make up 3 full body workouts choosing one exercise each from legs, back, chest, shoulders, abs and off you go
- do them in a circuit fashion for starters one after the other
- train mon, wed, fri
- tue do sprints outside 5 x 50m with 30secs rest adding 1 set every week until at 10 x 50m w/ 30secs rest
- sat do sprints again but 3 x 100m with 30secs rest adding 1 set each week
- we'll see how you go with this workout than see about arms but if you do the right exercises then you don't need them
- you don't need a spotter for legs and if you don't train them you won;t burn fat or build muscle so you're choice
- pop abs in, they're in there to make you strong...think of a house with crap foundations
- you can use the bike hills on the sat if you like but keep the leg exercises in
- ab lounge? does the word lounge give it's quality away? it's terrible
- go to diet section and look up "...read before posting..." for food tips

[buildup]

I couldn't find any instructions on how to do prone ab brace and side ab brace... How do you do those?

Also, do you mean do one workout from each category, and then do another workout from each category until I've done them all on that same day? Or wait until the next workout day to do that exercize?

Thanks in advance

[swanso5]

- pop them in google ot google images or youtube and you'll get heaps of descriptions
- do one exercise from each category which is one full workout...make up 3 of these and rotate through them