How to Build Muscle With a Bowflex

Building muscle takes time. The Bowflex home gym is a machine that can assist you in gaining muscle at home. There is no need to lower or add weights with a Bowflex. Instead, the machine has a cable system that allows you to increase or lower the resistance of an exercise by hooking or unhooking power rods from varying cables. With the correct exercise plan, commitment and the right diet, you can achieve your fitness goals. Starting with a two-week program will put you on the fast track to building muscle mass.

Things You'll Need

• Bowflex gym
• Journal or spiral notebook
• Workout clothes

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Instructions

• 1

  Set aside 30 minutes to an hour each day for one full week (5 days). The workout on the first day will be very short, but towards the end of the week you will build upon your repetitions.

• 2

  Choose which combination of exercises you want to do. A series of exercises will work more than one body part at a time. Choose a lower body exercise, such as a leg press or a squat. Choose an upper body exercise like a bench press or lat pull-down. Start with the larger lower body exercise. Lift the weight for three seconds, then lower it for three seconds. Repeat. Do not lock your knees. Move on to the upper body strength exercise. Do ten repetitions for both the upper body and lower body workouts.

• 3

  Repeat this workout on days 2 through 5. Begin an additional ten repetitions per lower and upper body experience on day 2. Continue to add a set of ten each day. Rest on days 6 and 7.

• 4

  Follow the same workout plan for week two. However, this time repeat it two times a day. Try to set aside time in the morning and evening for separate exercise sessions. Increasing your workouts can help you gain muscle fast while using your Bowflex.

• 5

  Change your diet to assist you in building muscle. Figure out how many calories you need to eat daily by taking your weight and multiplying it by 12. This will give you the minimum amount of calories you should consume every day. For instance, if you weigh 200 lb., you need to consume at least 2,400 calories to maximize muscle mass. Eat foods that are nutrient dense and high in protein to give your body the nutrients it needs to recover after your muscle-building workouts.