My roommates had a bow flex in college one year. The bow part that gives the resistance had weakened from repeated usage so it didn't resist like it originally did. Because of this we used the bench part of it to do dumbbell bench presses with I think 75 lb dumbbells. One day my roommate was doing them and the bench part of the bowflex just cracked in half. I wasn't very impressed with their bowflex and wouldn't buy one myself.

 

 

 

If I was trying to bulk up I would get a gym membership.

 

 

 

If you are just trying to get strong and stay strong then I will tell you what I would do for me if I was going the home gym route. I like my size so I am more just workout out now to be functionally strong, stay fit and healthy. I don't do many lifts but what I do I push myself really hard. I also constantly change my workouts around to keep my body from adjusting to them. If it was me I would get... (the weights of your barbells will vary from mine but maybe the proportion of weight I use for each lift might be comparable to what you might use... I dunno, thought it might help)

 

 

 

1. A pair of 20 lb dumbbells to do shoulder raises and lifts with.

 

 

 

2. A set of 40 lb dumbbells for curls and the occasional shoulder press.

 

 

 

3. Something to hang from to do pull ups. Pullups rock.

 

 

 

4. Something where I can do dips. Dips rock.

 

 

 

5. A weight belt to add resistence to my pullups and dips.

 

 

 

6. A mat to do pushups(lots of variations), situps, crunches, core holds, leg raises, insert random sadistic stomach excercise here, and stretches.

 

 

 

7. A flat bench and maybe some 75 or 80 lb barbells to work chest. The bench also doubles as something to put your feet up on to make pushups harder.

 

 

 

8. One of those big workout balls to do some sick stomach and shoulder/chest excercises.

 

 

 

9. A good pair of running shoes. Run 2 or 3x a week. One or two days of distance and one or two days of interval speed training.

 

 

 

I would also use the varied weights in dumb bells I had to do variations of lunges and squats to work butt. For calves and building leg muscle I would run wind sprints up this big hill behind my house as well as calf raises with the above weights while standing on the edge of a step to get full extension.

 

 

 

My gym membership actually expires this month and this is basically all the lifts I have been doing there anyways so it might be worthwhile if I bought this stuff myself. I've been giving it some thought this week which is why I posted this. I guarantee doing this will get your butt in shape without having to spend a ton on equipment.

 

4. Something where I can do dips. Dips rock.

 

 

 

Agreed :

 

 

 

 

9. A good pair of running shoes. Run 2 or 3x a week. One or two days of distance and one or two days of interval speed training.

 

 

 

 

I'd recommend running more if he's looking for more toning/fat burn. Running is amazing for your body :) Also you could do a short run before a workout to get your heart rate up and get that energy boost ;)

I'd recommend running more if he's looking for more toning/fat burn. Running is amazing for your body Smile Also you could do a short run before a workout to get your heart rate up and get that energy boost

 

 

 

I agree that he needs to alter things to suite exactly what he is going for.

 

 

 

As to running more than three times a week... why? I have read on multiple sites that a person doesn't need to run consecutive days to become a stud runner. Most of what I have read says 2 days distance and 1 day intervals is sufficient.

 

 

 

As to me personally if I lift three times in a week and run three times as well I don't have the energy to get off the couch on Sunday. My body is hammered alternating lifting and running days. I'm still pretty noobish at this whole running thing though. That may play a factor since I've only been at it for a couple of months. I've worked up to running 5k's but just when I start feeling good about my progress I'll go run with my girlfriend and she will leave me in the dust on a distance run heh. Nothing like a little 5'4 girl leaving you in the dust to smack that male ego back down.

Just join your local gym, so much cheaper than those huge machines.

No need for a home gym...push ups + crunches + dumbbells and your mostly set. Cardio = go out running :).

As to running more than three times a week... why? I have read on multiple sites that a person doesn't need to run consecutive days to become a stud runner. Most of what I have read says 2 days distance and 1 day intervals is sufficient.

 

 

 

Not that I imply you're bodybuilding/trying to gain muscle mass (correct me if I'm wrong), just thought to point out:

 

 

 

Extended cardiovascular activity like running, jogging, etc... Decreases your muscle mass, but adds to your endurance capability. Trust me, you wont find many 'ripped' marathon runners with tons of muscle mass. :)

If I was trying to bulk up I would get a gym membership.

 

 

 

If you are just trying to get strong and stay strong then I will tell you what I would do for me if I was going the home gym route. I like my size so I am more just workout out now to be functionally strong, stay fit and healthy.

I like my size so I am more just workout out now to be functionally strong, stay fit and healthy.

 

 

 

Ok, then your plan seems like a good idea. 8-) Sorry for not seeing that before.

It's cool. You are completely right about the running interfering with trying to bulk.

I strongly advise against any type of Bowflex or revolutionary workout machines. The classic machines are what you need to get ripped. I can easily do all the weight on a Bowflex machine (which is now collecting dust in my basement) but once I got freeweights I found out I'm nowhere near as strong as I thought. Those Bowflex machines go up to like 250 lbs but with free weights I max at 175 lbs (bench press). If you're really looking to get ripped, get some free weights and a spotter. I can promise it will be harder and you'll be far more sore than with a Bowflex, but you'll see better results. These days I honestly wouldn't use a Bowflex for anything more than toning.

 

 

 

High reps, my friend, high reps.

 

High reps, my friend, high reps.

 

 

 

Not sure what you imply by that, but if you're talking about building mass, high reps is a guaranteed recipe for failure. On the contrary you should increase weights every few weeks/months and keep the reps low. For 'toning' excercises that's a totally different story though.

Dude, stop with the tildes. It's really freakin' annoying.

 

Erm, live with it? I honestly don't believe you think it's that annoying. :P

 

 

 

Make sure to get that cardio in. That's all I can say. If you run at 5.0 on a treadmill for about 45 minutes a day with a couple of water breaks, it does wonders. 8-)

Personally I prefer going to my gym, no reason, I just do. Having said that, I can't really offer an opinion on home gyms, but I can tell you that Ab Lounge works great for abs. I have an Ab Lounge Ultra. Its pretty convenient and you can use it for about 30 minutes a day while watching TV if you want.

As to running more than three times a week... why? I have read on multiple sites that a person doesn't need to run consecutive days to become a stud runner. Most of what I have read says 2 days distance and 1 day intervals is sufficient.

 

 

 

Not that I imply you're bodybuilding/trying to gain muscle mass (correct me if I'm wrong), just thought to point out:

 

 

 

Extended cardiovascular activity like running, jogging, etc... Decreases your muscle mass, but adds to your endurance capability. Trust me, you wont find many 'ripped' marathon runners with tons of muscle mass. :)

 

 

 

Maybe we have different ideas of running/jogging. When I think of it, I think of 30 minutes tops. Not trying to get in marathon shape, just enough to burn some fat and keep you looking good.

 

 

 

I strongly advise against any type of Bowflex or revolutionary workout machines. The classic machines are what you need to get ripped. I can easily do all the weight on a Bowflex machine (which is now collecting dust in my basement) but once I got freeweights I found out I'm nowhere near as strong as I thought. Those Bowflex machines go up to like 250 lbs but with free weights I max at 175 lbs (bench press). If you're really looking to get ripped, get some free weights and a spotter. I can promise it will be harder and you'll be far more sore than with a Bowflex, but you'll see better results. These days I honestly wouldn't use a Bowflex for anything more than toning.

 

 

 

High reps, my friend, high reps.

 

 

 

As BlueLancer said, that's just asking for failure. High reps with a weight that is fairly easy for you is used for toning. Oppositely, a low amount of reps with a weight that is difficult for you is the way to build muscle. The point of having a high weight and increasing it is to increase how much you can lift thus destroying your muscles and having them rebuild themselves bigger and stronger.

 

 

 

Make sure to get that cardio in. That's all I can say. If you run at 5.0 on a treadmill for about 45 minutes a day with a couple of water breaks, it does wonders.

 

 

 

Water breaks are for wimps :P I'd rather keep up the pace and run through it then rehydrate after I'm finished. Though I'm the kind of person who won't get back on the treadmill once I get off (though I'm much happier running outside).

^ Keeping a water bottle on that little holder thing on the side of the treadmill works pretty good too. Whenever I slack on my exercise, I don't really run as well, and need that extra water break to take a breather and stretch it out. But yeah, anyways I think I've been taking the breaks too long lately. :?

Make sure to get that cardio in. That's all I can say. If you run at 5.0 on a treadmill for about 45 minutes a day with a couple of water breaks, it does wonders. 8-)

 

 

 

I think 45 minutes a day is a little too much. I run 4 miles in 25 minutes then lift for an hour every day.

 

 

 

High reps, my friend, high reps.

 

 

 

Its true that more reps and less weight will get you toned, but don't make it too light. 100 reps of 5 lbs won't really get you anywhere.

^ If you want faster results for burning fat and/or creating tone and better endurance, go for that. That's what I think.

 

 

 

Of course, take weekends off. :wink:

I never take weekends off :D .

 

 

 

I usually work out every day after school, and on Monday, Wednesday, and Friday I have weightlifting in school as well. I take creatine also. But all you need is 3-4 times a week to stay in great shape. I work out a lot because I enjoy it and it helps me release stress.

 

 

 

Anyone ever done the 300 workout? Its fun.

^ My friend wants me to take a conditioning class. And I'm all like "Heh, no way..."

 

 

 

Not too good at the strength part. :(

As to running more than three times a week... why? I have read on multiple sites that a person doesn't need to run consecutive days to become a stud runner. Most of what I have read says 2 days distance and 1 day intervals is sufficient.

 

 

 

Not that I imply you're bodybuilding/trying to gain muscle mass (correct me if I'm wrong), just thought to point out:

 

 

 

Extended cardiovascular activity like running, jogging, etc... Decreases your muscle mass, but adds to your endurance capability. Trust me, you wont find many 'ripped' marathon runners with tons of muscle mass. :)

 

 

 

Maybe we have different ideas of running/jogging. When I think of it, I think of 30 minutes tops. Not trying to get in marathon shape, just enough to burn some fat and keep you looking good.

 

 

 

I strongly advise against any type of Bowflex or revolutionary workout machines. The classic machines are what you need to get ripped. I can easily do all the weight on a Bowflex machine (which is now collecting dust in my basement) but once I got freeweights I found out I'm nowhere near as strong as I thought. Those Bowflex machines go up to like 250 lbs but with free weights I max at 175 lbs (bench press). If you're really looking to get ripped, get some free weights and a spotter. I can promise it will be harder and you'll be far more sore than with a Bowflex, but you'll see better results. These days I honestly wouldn't use a Bowflex for anything more than toning.

 

 

 

High reps, my friend, high reps.

 

 

 

As BlueLancer said, that's just asking for failure. High reps with a weight that is fairly easy for you is used for toning. Oppositely, a low amount of reps with a weight that is difficult for you is the way to build muscle. The point of having a high weight and increasing it is to increase how much you can lift thus destroying your muscles and having them rebuild themselves bigger and stronger.

 

 

 

It just seemed to me that you were doing 1-3 reps on the Bowflex, hence why it was "easily" done.

 

High reps, my friend, high reps.

 

 

 

Not sure what you imply by that, but if you're talking about building mass, high reps is a guaranteed recipe for failure. On the contrary you should increase weights every few weeks/months and keep the reps low. For 'toning' excercises that's a totally different story though.

 

 

 

If he means high reps as in the 10's - 13's hes right. But if your doing 10 reps for your final set, WRONG. >.< But i guess if your really bulking for mass then keep it under 3-5 reps.

 

High reps, my friend, high reps.

 

 

 

Not sure what you imply by that, but if you're talking about building mass, high reps is a guaranteed recipe for failure. On the contrary you should increase weights every few weeks/months and keep the reps low. For 'toning' excercises that's a totally different story though.

 

 

 

If he means high reps as in the 10's - 13's hes right. But if your doing 10 reps for your final set, WRONG. >.< But i guess if your really bulking for mass then keep it under 3-5 reps.

 

 

 

Yup, I was meaning just around 10 reps, because it seemed to me he was doing around 1-3 reps on the Bowflex.

Lancer, what supps do you recommend?

 

Extended cardiovascular activity like running, jogging, etc... Decreases your muscle mass, but adds to your endurance capability. Trust me, you wont find many 'ripped' marathon runners with tons of muscle mass. :)

 

Thats just hard for me to believe, that I shouldn't go jogging if I want muchle mass on my legs. It burns fat ofcourse but it also decreases your muchles? Nono, thats insane.

 

You won't find ripped marathon runnes because it's not logical for marathon runners to have muchle mass. Because theyd have to carry more weight weight running, making them to get excaushed (spelling?) more quickly. So they don't work out that much.

Cardio tones your body, it doesn't make it bigger.

 

 

 

Running a lot won't make your legs bigger, all it will do is tone your legs and give you more stamina.