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2003/03/31, 03:31 PM
i have had a bowflex for a little over a month. i have been using relatively light weights to get used to it. have never really trained with weights a lot. i am trying to figure out the optimum resistance i should be using. the bowflex manual is vague saying "you should be able to do 8 reps and no more than 10-15 reps".
for instance for my chest exercises i do 3 sets of:
decline bench press 40 lbs x 10
flys 20 lbs/per side X 10
bench press 70 lbs X 10
i don't want to risk injury but the first two are relatively light, my objective being to work the upper and lower areas before working the large muscles with the press.
any ideas on how i can jump start my routine? it is getting too easy...
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2003/03/31, 03:36 PM
Yeah add some weight till you can only get 8 reps witha struggle. pyramid up to this. Like for instance on the flat bench press say taht you can only get 100 for 8 reps, do three set addign eight till you reach the 100 for 8 reps. Really each set you do the first 5 reps you should have little problem getting the last few should be harder to reach. Keep doing this till you get 8-10 reps easy then add weight. Hope this helps.
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IF YOU CAN STILL ITCH YOUR NOSE AFTER ARM DAY, GO DO ANOTHER SET!!!
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2003/03/31, 03:58 PM
need a little clarification on the "pyramiding" - i know i can do 8 reps at 100 for the press but i doubt i could do 3 sets. should the heaviest be the last or first set?
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2003/03/31, 04:17 PM
Ok that phrase means that well use my last workout I did back. On my bent rows I did first set of 185 for 10 reps, 2nd was 195 for10 reps, 3rd final set was 205 for 8 reps...hope that clarifies it for ya!
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IF YOU CAN STILL ITCH YOUR NOSE AFTER ARM DAY, GO DO ANOTHER SET!!!
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2003/03/31, 05:15 PM
Always strive to increase your resistance. This is a must in strengthening your body. It is why we do this. If you don't challenge your muscles, they never have reason to grow.
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The one goal you will NEVER achieve is the one you never attempt.
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2003/04/03, 10:30 AM
wow, i followed the pyramiding resistance advice and i was really pumped after my workout! following day i was only slightly a little bit more sore than usual but that's ok. my whole angle on this is to avoid injury since i am well into my 40's!
thanks guys!
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