leg day
OK, leg day on the Bowflex. It’s probably my least favorite Bowflex body part. Strangely, though, the couple of times I’ve had access to actual iron weights and a weight room, doing essentially the same routine for legs, I’ve enjoyed it. In trying to figure out why, there are a couple of main differences, and it has mostly to do with feel.
First, the squat on the Bowflex requires starting from the already squatted position as opposed to standing up under the bar on free-weight and gym machines. This gives a totally different feel to the rep and the set position.
Secondly is the "Nautilus" type resisitance which increases as the muscle is flexed. That’s actually effective, as shown in the gym when chains are added to a squat, and the proven value of Nautilus machines as a whole. But on the squat, it makes everything feel backwards.
Lastly, the amount of weight, limited to 400 lbs, which is good, but for things like leg presses, and considering that it’s less than 400 until you get to complete extension, (more like 240 at the beginning positions) leaves certain exercises light.
That, and given my tendency to push to the point of nausea, I don’t like Bowflex leg day nearly as much as other body parts. I make certain adjustments, such as varying the pace and range of motion. I have two Bowflex machines, so I have more available variety than if I only had one.
I think I’m going to add giant sets, so that the amount of weight doesn’t pose so much of a problem. We’ll see if that jump starts some growth in the quads for me.
Off we go. 5 sets squats, leg press, and body weight squats, in a giant set. Then 5 sets leg extensions giant setted with toe press leg extension.
Then calves, giant set of calf raise, leg press calf raise, and body weight calf raises. I’ll try that for a month and see how much I throw up, blow up, and grow - but not up.
April 18, 2007 at 2:32 pm
I made it. Giant sets, it feels by the swelling in my quads and calves, may be the way to overcome the relative lack of weight.
I still don’t like the start position of the squat, but on leg extensions, it’s impossible to fully lock and take pressure off the muscle, so they are contracting hard all the way at full extension, which makes them very effective, I feel.
And I only got light-headed/nauseous once!