I'm just wondering if anybody else on these forums uses a Bowflex for the majority of their resistance training? I have been using my Bowflex in combination with a set of dumbbells for almost six years, and I have made some pretty decent gains. I do keep up a membership to a local gym so that I am still able to use freeweights when I feel like it. If anybody else uses a Bowflex I would like to hear from you!

* I am not affiliated with Bowflex in any way.*

i use it. i find it okay for certain muscle exercises but not very good for others. for example, i get more out of doing push-ups for pecs than doing bowflex bench press. this is on a bowflex sport from few yrs. back. the problem with bowflex is the plan they want you to do on it, and i find it very light and to make a lot of gains you probably need to push yourself much more than what they recommend. they recommend doing no more than about 10 reps of 1 exercise, total about 15 minutes of workout 3 times a week.

if anyone has a good custom workout routine alternative to bowflex's own, i'd like to hear it. i hear some people have altered the workout to muscle groups instead of total body circuit training and enjoy it more and deal with less injuries.

i use it. i find it okay for certain muscle exercises but not very good for others. for example, i get more out of doing push-ups for pecs than doing bowflex bench press. this is on a bowflex sport from few yrs. back. the problem with bowflex is the plan they want you to do on it, and i find it very light and to make a lot of gains you probably need to push yourself much more than what they recommend. they recommend doing no more than about 10 reps of 1 exercise, total about 15 minutes of workout 3 times a week.

if anyone has a good custom workout routine alternative to bowflex's own, i'd like to hear it. i hear some people have altered the workout to muscle groups instead of total body circuit training and enjoy it more and deal with less injuries.


I have a Bowflex Powerpro with the 410 lb. setup. My machine has the lat. tower, squat attachment, and I also have a homemade preacher curl attachment. I DO NOT use the program that Bowflex recommends. Using that program will get you very little gains!

I currently do the majority of my workout on the Bowflex. The exercises that I don't do on the Bowflex are: squat, deadlift, bench, chins, and dips. The squat attachment on the Bowflex does work pretty well, but I prefer not to use it.

The routine that I am currently using is:
MON. - shoulders, traps, calves
TUES. - legs
THURS. - chest, triceps
SAT. - back, biceps
I do cardio and grip training on the three non-lifting days.

I do all exercises with the Bowflex except for the five movements that I listed above. If you get creative, you can make your Bowflex do a lot of different exercises.:tucool:

Best wishes!

3 recommended bowflex exercises that seem to do nothing for me is the bench press, leg press, and seated resisted ab crunch.

i get good bicep and tricep workout out of it though.

i use a bowflex due to bad knees and i couldnt be happier.its less impact on the joints,ive set my OWN routine as their little 15 minutes a day 3x a week doesnt cut it.i average 90 minutes 4 times weekly.the bowflex is a great machine and you can get astonishing results if you're dedicated.:tucool:

Dr. Ellington Darden's The Bowflex Body Plan book (http://mall.johnstonefitness.com/shop.php?c=books&n=1000&i=1579546897&x=The_Bowflex_Body_Plan)is the best means of maxizing the Bowflex usage. Short duration high intensity workouts provide the maximum use of the Bowflex. Get the book and apply it.:tucool:

Dr. Ellington Darden's The Bowflex Body Plan book (http://mall.johnstonefitness.com/shop.php?c=books&n=1000&i=1579546897&x=The_Bowflex_Body_Plan)is the best means of maxizing the Bowflex usage. Short duration high intensity workouts provide the maximum use of the Bowflex. Get the book and apply it.:tucool:Thanks a million for this info!Ill definately give mr.dardens book a look see.As i mentioned earlier,this machine has been a blessing in disguise as i can work out without the normal pain and swelling due to imflammation of the joints,once again many thanks.