YAFT - Need Advice

[RapidSnail]

I currently own a BowFlex home gym that we've had for several years. For about a year now I have used it very frequently; however, I have become disappointed by its performance. Some things that bother me are the fact that the rods become worn out fairly quickly, meaning that you'll never lift a constant weight; the fact that many exercises are limited to one's physical attributes, such as height; and the fact that how far or close you sit on the bench with relation to the distance from the rods has a major impact on how much resistance you're using. And on top of all this, I would just rather use physical weights instead. Basically, it's all my preference.

Before I go on, I would like to mention that a subscription to a gym is out of the question for me, so the only other solution is to buy a home set that would roughly constitute what I would be getting currently with my BowFlex.

I've heard from a friend of mine that the bench is the most important aspect of the home gym. As such, I want to make sure I'm getting the absolute best buy for my money. One thing I really like about the BowFlex is the that I can do many different exercises on it, so I would like my bench to be as diverse as possible. I would like to be able to do leg exercises, and abdominal work if at all possible. As I said, I'm not very knowledgeable on this subject, so maybe what I'm asking for is out of the question. Any recommendations would be greatly appreciated.

Next would be the weights. I'd like to know what you recommend for a weight set. Once again, I have no idea what's good and what's bad.

My last question pertains to eating habits. My goal is to lose as much body fat as possible and build up muscle. I run, bike, swim, and lift five days per week, and sometimes I will go on a bikeride or a run Saturday and/or Sunday. For lifting I do a different group of muscles each day. The schedule for lifting is something like this:

• Monday - Arms
• Tuesday - Legs
• Wednesday - Mid/Lower Back/Abs
• Thursday - Shoulders/Upper Back
• Friday - Chest/Abs

I need to know what foods I should consume for this type of workout, and what I should do to lose the body fat I've gained (been slacking of lately) as quickly as possible.

I apologize if my questions are stupid, but I don't know much about this stuff so I need some answers from people who do this regularly. Thanks to all who help!


P.S. And yes, I'm aware that this is ATOT .

 

[BigJ]

You're going to be spending a substantial amount of money and needing a lot of room if you want to have a home gym setup that is even comparable to the variety of equipment you'll have in a gym.

 

[RapidSnail]

Originally posted by: BigJ
You're going to be spending a substantial amount of money and needing a lot of room if you want to have a home gym setup that is even comparable to the variety of equipment you'll have in a gym.

Sorry if I was vague. What I ment is that I'm looking for a weight set/bench that will allow me to do most of what I'm able to do on a BowFlex.

 

[RapidSnail]

*big woops*

 

[RapidSnail]

*ment to edit above post*

/idiot

 

[BigJ]

Originally posted by: RapidSnail

Originally posted by: BigJ
You're going to be spending a substantial amount of money and needing a lot of room if you want to have a home gym setup that is even comparable to the variety of equipment you'll have in a gym.

Sorry if I was vague. What I ment is that I'm looking for a weight set/bench that will allow me to do most of what I'm able to do on a BowFlex.

Name off what exercises you typically do on the BowFlex. I'm not too familiar with what it offers, so you're going to have to help out a little with this.

For example, a decent bench + preacher curl attachment and weight set + misc bars will allow you to perform all the common exercises required for bis, tris, and chest. Depending on where you're at as far as strength goes, you may want to get a higher end bench + 45lb bar + weights for it. It wouldn't be bad to get this combo right from the beginning, because you will eventually progress to the level where you need a bar that can support decent weight.

However, you'd really want a squat rack for legs (although since you don't have to spot, you're going to have to use lighter weight/not push yourself as much), which also helps when doing shoulder exercises.

 

[RapidSnail]

Originally posted by: BigJ

Originally posted by: RapidSnail

Originally posted by: BigJ
You're going to be spending a substantial amount of money and needing a lot of room if you want to have a home gym setup that is even comparable to the variety of equipment you'll have in a gym.

Sorry if I was vague. What I ment is that I'm looking for a weight set/bench that will allow me to do most of what I'm able to do on a BowFlex.

Name off what exercises you typically do on the BowFlex. I'm not too familiar with what it offers, so you're going to have to help out a little with this.

For example, a decent bench + preacher curl attachment and weight set + misc bars will allow you to perform all the common exercises required for bis, tris, and chest. Depending on where you're at as far as strength goes, you may want to get a higher end bench + 45lb bar + weights for it. It wouldn't be bad to get this combo right from the beginning, because you will eventually progress to the level where you need a bar that can support decent weight.

However, you'd really want a squat rack for legs (although since you don't have to spot, you're going to have to use lighter weight/not push yourself as much), which also helps when doing shoulder exercises.

BowFlex exercise list.

Another BowFlex exercise list.

Obviously a single bench can't offer all that a bowflex offers, but I would like to have the major exercises for biceps, triceps, forearms, quads, hamstrings, calves, gluteals, hip flexor, major/minor pectorals, abdominals/obliques, dorsi, deltoids, lower back, the muscles on the outside of your armpits (sorry don't know the name ), etc.

Of course, this may be too much to ask for, and my only option is a gym.

 

[Trogdor91]

Originally posted by: BigJ

Originally posted by: RapidSnail

Originally posted by: BigJ
You're going to be spending a substantial amount of money and needing a lot of room if you want to have a home gym setup that is even comparable to the variety of equipment you'll have in a gym.

Sorry if I was vague. What I ment is that I'm looking for a weight set/bench that will allow me to do most of what I'm able to do on a BowFlex.

Name off what exercises you typically do on the BowFlex. I'm not too familiar with what it offers, so you're going to have to help out a little with this.

For example, a decent bench + preacher curl attachment and weight set + misc bars will allow you to perform all the common exercises required for bis, tris, and chest. Depending on where you're at as far as strength goes, you may want to get a higher end bench + 45lb bar + weights for it. It wouldn't be bad to get this combo right from the beginning, because you will eventually progress to the level where you need a bar that can support decent weight.

However, you'd really want a squat rack for legs (although since you don't have to spot, you're going to have to use lighter weight/not push yourself as much), which also helps when doing shoulder exercises.

Or you can get a cage with safety bars and if you need to bail the bars will stop the bar from killing you. Cage + bench + 300lb olympic set = enough to work your entire body.

 

[Genx87]

I will give you an idea of what I did in football and it provided great results.

Monday - Bench + Squat
Tues - Clean workout
Weds- Off
Thurs - Bench + Squat
Friday - Clean workout

Switch the workouts the following week.

Looking at your workout it appears way too limited in what you are doing on each day and you have no down time, which is required for muscle building.

Now granted we had some other excercises we included within the sets, the main focus was on those three core lifts. A bench with a squat rack will allow you to pretty much do all three core lifts. Just do the cleans in the squat rack. Remember to do situps and some running after each workout to get your mid section in shape and burn fat.

As for an idea on what my results were.

Pre-weight\fat check on Jan 5th 1998- 176 pounds @ 12% body fat
Post program checkup on Mar 23rd 1998 - 189 pounds @ 5% body fat.

I gained about 26 pounds of lean muscle in 2.5 months.
And one of those weeks actually put me in reverse as it was 7 days in Cancun doing nothing but drinking and not eating enough!

 

[RapidSnail]

Originally posted by: Trogdor91

Originally posted by: BigJ

Originally posted by: RapidSnail

Originally posted by: BigJ
You're going to be spending a substantial amount of money and needing a lot of room if you want to have a home gym setup that is even comparable to the variety of equipment you'll have in a gym.

Sorry if I was vague. What I ment is that I'm looking for a weight set/bench that will allow me to do most of what I'm able to do on a BowFlex.

Name off what exercises you typically do on the BowFlex. I'm not too familiar with what it offers, so you're going to have to help out a little with this.

For example, a decent bench + preacher curl attachment and weight set + misc bars will allow you to perform all the common exercises required for bis, tris, and chest. Depending on where you're at as far as strength goes, you may want to get a higher end bench + 45lb bar + weights for it. It wouldn't be bad to get this combo right from the beginning, because you will eventually progress to the level where you need a bar that can support decent weight.

However, you'd really want a squat rack for legs (although since you don't have to spot, you're going to have to use lighter weight/not push yourself as much), which also helps when doing shoulder exercises.

Or you can get a cage with safety bars and if you need to bail the bars will stop the bar from killing you. Cage + bench + 300lb olympic set = enough to work your entire body.

Interesting. I've never heard of a cage. If what your describing is what I'm thinking of, then I might be all set. Any links?

 

[BigJ]

Originally posted by: Trogdor91

Originally posted by: BigJ

Originally posted by: RapidSnail

Originally posted by: BigJ
You're going to be spending a substantial amount of money and needing a lot of room if you want to have a home gym setup that is even comparable to the variety of equipment you'll have in a gym.

Sorry if I was vague. What I ment is that I'm looking for a weight set/bench that will allow me to do most of what I'm able to do on a BowFlex.

Name off what exercises you typically do on the BowFlex. I'm not too familiar with what it offers, so you're going to have to help out a little with this.

For example, a decent bench + preacher curl attachment and weight set + misc bars will allow you to perform all the common exercises required for bis, tris, and chest. Depending on where you're at as far as strength goes, you may want to get a higher end bench + 45lb bar + weights for it. It wouldn't be bad to get this combo right from the beginning, because you will eventually progress to the level where you need a bar that can support decent weight.

However, you'd really want a squat rack for legs (although since you don't have to spot, you're going to have to use lighter weight/not push yourself as much), which also helps when doing shoulder exercises.

Or you can get a cage with safety bars and if you need to bail the bars will stop the bar from killing you. Cage + bench + 300lb olympic set = enough to work your entire body.

Trog,

:thumbsup: I forgot about the cage. They're pricey, but coupled with some attachments and the bench and weight set like you said, that'd be everything he needs.

 

[RapidSnail]

So what exactly will a cage/bench/weight set allow me to do? Legs? Abs?

 

[oddyager]

Originally posted by: RapidSnail

Originally posted by: Trogdor91

Originally posted by: BigJ

Originally posted by: RapidSnail

Originally posted by: BigJ
You're going to be spending a substantial amount of money and needing a lot of room if you want to have a home gym setup that is even comparable to the variety of equipment you'll have in a gym.

Sorry if I was vague. What I ment is that I'm looking for a weight set/bench that will allow me to do most of what I'm able to do on a BowFlex.

Name off what exercises you typically do on the BowFlex. I'm not too familiar with what it offers, so you're going to have to help out a little with this.

For example, a decent bench + preacher curl attachment and weight set + misc bars will allow you to perform all the common exercises required for bis, tris, and chest. Depending on where you're at as far as strength goes, you may want to get a higher end bench + 45lb bar + weights for it. It wouldn't be bad to get this combo right from the beginning, because you will eventually progress to the level where you need a bar that can support decent weight.

However, you'd really want a squat rack for legs (although since you don't have to spot, you're going to have to use lighter weight/not push yourself as much), which also helps when doing shoulder exercises.

Or you can get a cage with safety bars and if you need to bail the bars will stop the bar from killing you. Cage + bench + 300lb olympic set = enough to work your entire body.

Interesting. I've never heard of a cage. If what your describing is what I'm thinking of, then I might be all set. Any links?

Basically it looks something like this:

Power Cage

Though if you have the means and the will, you can probably build yourself one.

 

[BigJ]

Originally posted by: oddyager

Basically it looks something like this:

Power Cage

Though if you have the means and the will, you can probably build yourself one.

On something that could possibly prevent serious injury or even death, I'd leave things to the pros.

 

[RapidSnail]

*bump*

...for more advice/suggestions

 

[HBalzer]

Monday - Arms
Tuesday - Legs
Wednesday - Mid/Lower Back/Abs
Thursday - Shoulders/Upper Back
Friday - Chest/Abs

-You need to work each muscle group at least 2 times a week
-You should use dead weights whenever possible (dumbbells, etc.)
-I bought a used Olympic size weight bench with 45 lbs bar and 300+ lbs for $100 in the trading post
-If you run, bike, swim and lift 5 days a week you should have no problem burning fat
-make sure you drink a lot of water and get enough protein, amino acids, etc. I like whey protein chocolate shakes.
-If you are looking to bulk up fast take creatine again drink a lot of water.

 

[RapidSnail]

Originally posted by: HBalzer
Monday - Arms
Tuesday - Legs
Wednesday - Mid/Lower Back/Abs
Thursday - Shoulders/Upper Back
Friday - Chest/Abs

-You need to work each muscle group at least 2 times a week
-You should use dead weights whenever possible (dumbbells, etc.)
-I bought a used Olympic size weight bench with 45 lbs bar and 300+ lbs for $100 in the trading post
-If you run, bike, swim and lift 5 days a week you should have no problem burning fat
-make sure you drink a lot of water and get enough protein, amino acids, etc. I like whey protein chocolate shakes.
-If you are looking to bulk up fast take creatine again drink a lot of water.

-Really? I thought once was good enough.
-What is the difference between dead weights and free weights?
-Nice.
-I think that's all my fault. I've been eating alot of junk lately, especially on the weekend. I think it's undoing the work I'm putting in. Time to cut back.
-Any specific drinks you recommend? Should I consider getting a custom mix?
-Will do.

Random question. Will chewing gum help eliminate food cravings?

 

[RapidSnail]

*bump*

...for the night crew

 

[RapidSnail]

Will the cage + bench + weight set really give me access to the exercises I listed in my previous posts? Would anyone be so kind as to link me to a site with the aforementioned equipment so I can compare? I've tried google but I come up dry.