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Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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mufasta

Ive been using a Bowflex Ultimate with 410lbs. for a few months now doing a pretty basic routine and I think Im ready to progress. I used to do a variation of HIT more for powerlifting some 10 years ago and now with the progression of time (34 years old and a 10 year anniversary trip to Hawaii coming up), Im now looking at trying to have more of a defined physique.

Im 5 8 200lbs. approx. 10% BF (down from 215+ 15% just over 2 months ago)
Ive been inconsistent with both the workout and diet but after a 4th of July trip to Vegas, Im buckling down.

My last workout

Leg Press 410 X 17 (reaaaaaally slow movement)
Leg Extension 300 X 13
Leg Curl 200 X 13 (still weak here)
Shoulder Press 260 X 9 (I want more shoulder development so I would prefer to be fresher for shoulders)
Lat Pulldown 300 X 10
Chest Press 360 X 11
Shrug 320 X 12
Curl 180 X 11
Seated Tri (single arm) 100 X 10
Weighted crunches 200 X 20 for 2 sets (still cant get a good workout here)

Been doing this 5xs every 2 weeks.

Thinking about

Leg Extension (to pre-exhaust so the press is harder)
Leg Press
Leg Curl
Lat Raise to Shoulder Press
Pullover to Lat Pulldown (need to pre-exhaust here as well since the Bowflex lacks a way to keep me down)
Fly to Incline Press (starting to only really feel it in arms and not in the chest)
Shrugs
Curl
Seated Tri (single arm)
Abs???? Is it just getting used to the Bowflex movement? Just cant seem to get it good down there without my arms falling asleep.

Doing this 2xs every week. I know its not a major change, but Im kind of lost on if I should start doing two routines changing the emphasis each workout or what. Now looking a the workout on paper I dont know if I will be able to finish.

My goal in a few months is to still be around 200 but drop to 6% (or less) BF.
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AShortt

Ontario, CAN

Change all your exercises to JReps and you will easily meet your goals. JReps was invented on a Bowflex, not only will it offer you more variation but far better utilize the force curve of all exercises.

Start by working all your exercises in halves, hardest half first formabout 12 reps at 2-3 seconds per rep, then immediately into the easiest half. Do that for 2-3 workouts then increase the load noticeably and take a 10 ? 20 second break between halves to allow you to keep going for another 12 or so reps in the second half. Do this for 2 ?3 sessions then perform it all in reverse. Load up the easy half with lots of extra weight then strip the weight when going into what was normally the harder half.

Squeeze into every rep isolating and targeting the muscles in question. Breath in and out purposefully with every rep. Move at a medium pace smoothly - not fast not slow. Train all zones to failure.

This is a good place to start form one Bowflex guy to the other ;^)

Regards,
Andrew
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mufasta

Andrew - Thanks for the reply.

Are you saying do the original exercises JREP?

Also, I can see myself hitting the max weight on a few exercises like leg press (already am) and chest press quickly and in regards to the lat pulldown, Im already pulling myself off of the Bowflex. I felt that pre-exhausting would allow me to aviod hitting the weight cap on the Bowflex. Meaning after doing a set of flys to failure, my chest press set would be no where near 410.

Would you recommend doing the leg extension first so the leg press is harder.

Flys instead of press

Pullover (I love them but they are weak on the bowflex) instead of pulldown

Or am I completely off that due to the nature of JREPS the new weight on say my chest press would be around 390-400 or would it be less? I would guess more.

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AShortt

Ontario, CAN

I would recommend an Upper/Lower split to start:

1.Incline Fly
2.Incline Press
3.Pulldown (clip Bow handles together for "V" Grip)
4.Standing bentover straight bar Row (Underhand grip) off floor pulleys
5.Standing, straight bar curls, facing tower off middle pulleys
6.Seated over head triceps extensions, one hand at a time, back to tower, using cross cable (pulley from opposite side of hand).
7.Lateral Shoulder Side raise (Bow handle on crotch of arm/one side at a time) facing tower, standing, using cross cable off middle pulleys.
8.Seated (back to tower) overhead shoulder press

1.Leg extention
2.Leg curl with Bow handles cuffed around ankles, off lat tower pulleys, lay on back on bench feet up in the air pointed toward the high pulleys, hold bench and slide back a bit from tower until there is tension on the hams. Curl as you normally would, pull toes back towards you as you go.
3.Squat, bench up in storage position, Leg Press belt over your traps connected directly to short floor pulley wires.
4.Leg Press
5.Calve raise off leg press
6.Abs (put a small rolled up pillow behind your lower back).

Let me know if you have any trouble setting up the zones in halves.

Regards,
Andrew
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mufasta

Thanks again.

One quick easy question. Splitting the workout into two. Do each one time a week? Lower on Monday and Upper on Thursday type routine?
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AShortt

Ontario, CAN

mufasta wrote:
Thanks again.

One quick easy question. Splitting the workout into two. Do each one time a week? Lower on Monday and Upper on Thursday type routine?


That's a good place to start but frequency varies with how hard you train and how draining your outside "life stress" is week to week.

Regards,
Andrew
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mufasta

OK, just did the upper body workout and I can feel..... I have no idea. Im spent. Im not going to try and explain it but JReps, even the first cycle or whatever theyre called, was harder (more focus I guess) than normal full ROM reps with the same weight even with less motion. I can see how by doing the harder halve first, youre keeping the intensity up for that whole first half. The is no going over the top of the mountain. And then by time you go to the next half, the so called easy half, its not even close to being easy anymore. That easy half becoming hard changes the whole workout.

I have no idea if what I said make any sense since Im going to go into the bathroom and throw up. Thanks Andrew, I haven't had a workout like this is a looooong time.

BTW - My outside stress is my own business, 3 boys all under 9, and inlaws that live with me (actually the lesser of the three evils). This is the stress reliever that I need.
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HeavyHitter32

Andrew,

Any reason why you list incline press and incline fly? Why not a decline? :)
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AShortt

Ontario, CAN

mufasta wrote:
OK, just did the upper body workout and I can feel..... I have no idea. Im spent. Im not going to try and explain it but JReps, even the first cycle or whatever theyre called, was harder (more focus I guess) than normal full ROM reps with the same weight even with less motion. I can see how by doing the harder halve first, youre keeping the intensity up for that whole first half. The is no going over the top of the mountain. And then by time you go to the next half, the so called easy half, its not even close to being easy anymore. That easy half becoming hard changes the whole workout.

I have no idea if what I said make any sense since Im going to go into the bathroom and throw up. Thanks Andrew, I haven't had a workout like this is a looooong time.

BTW - My outside stress is my own business, 3 boys all under 9, and inlaws that live with me (actually the lesser of the three evils). This is the stress reliever that I need.


Sounds like you caught on right away, I find it oft bizarre that the most experienced trainees tend to have the most difficulty adjusting and enjoying zones - deep ruts I guess. Glad you are enjoying it, it does change everything.

Experiment and really develop sensitivity to the feel of things then compare it with your numbers after you train and when planning the next session. That is, stick to paying attention to the feel and when the pump stops and subsides.
The lack of let off's and more importantly the reduced ability to cheat is the real intensifier/demand demon as it were.

Place all your mental focus and concentration on flexing first before moving and squeeze into each rep then ease out and stretch but under good control. Breathe with every rep even though you may not think it necessary, you will find you muscles need that extra oxygen.

Three boys and inlaws..I'll bet you choke the life out of your muscles ;^)Ahhh, a blessing in disguise as they say.

REgards,
Andrew
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AShortt

Ontario, CAN

HeavyHitter32 wrote:
Andrew,

Any reason why you list incline press and incline fly? Why not a decline? :)


In this case by "incline", I refer to Bowflex seat position. One can adjust angle of fly and press from incline to flat to decline as they see and more importantly feel appropriate. With cables you just alter the path of your hands to alter emphasis.

Regards,
Andrew
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spud

With Jreps, how do you know when to divide the range of motion into halves, and when to divide it into thirds?
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AShortt

Ontario, CAN

spud wrote:
With Jreps, how do you know when to divide the range of motion into halves, and when to divide it into thirds?


Hi Spud,

The things is many exercises really don't have thirds or if they do it takes real adjustment in load, cadence, what we call "extreme" style breaks zone size etc. to make thirds or even fourths work properly. This fact and the primary approach to zone training (isolation, relaxation, type of contractions, breathing etc) is why it seems that training in zones never came up as an all encompassing method before.

The basic fact is you need to learn to work an exercise in halves before even trying thirds or reverse and such. All exercises should be totally milked that way - then you move on to more advanced applications. If in thirds, with X breaks, reverse or any of the multitude of new variables that will be in the second book, the JRep effect is lost, then you must go back to varying things in halves. We do have a section in the new book that provides a method to deal with troublesome moves (a new type of JRep).

Start with halves then add a 10 to 20 second rest break and see what happens there. When you have been through all your exercises in this way, then move on and try thirds. Keep in mind that moves with sticking points are most often problematic in thirds. It is best to work to the sticking point in both halves but not through it. Then you could add another mini set in the middle section with a reduced load.

Regards,
Andrew
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