The Bowflex Body Plan: The Power is Yours - Build More Muscle, Lose More Fat
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Publisher : Rodale Books; Illustrated edition (November 15, 2003)
Language : English
Hardcover : 312 pages
ISBN-10 : 1579546897
ISBN-13 : 92
Item Weight : 2.18 pounds
Dimensions : 8.39 x 0.77 x 10.26 inches
Best Sellers Rank: #225,186 in Books (See Top 100 in Books) #236 in Stretching Exercise & Fitness #313 in Weight Training (Books) #1,319 in Weight Loss Diets (Books)
#236 in Stretching Exercise & Fitness:
#313 in Weight Training (Books):
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Top Amazon Reviews
I partially blame myself for thinking this was an up to date book, being that it says "Bowflex", not "Bowflex Ultimate 2003", which is the machine featured. I used to own a Bowflex Ultimate and would pay good money to get another one because Nautilus completely screwed everything up after buying Bowflex. Most of the exercises in this book aren't compatible with my PR3000 that doesn't recline. I'll update my review if I pick the book up again, but I did see something else along the lines of "eat a lot of carbs", which shows how out of date the book is. One star for the misleading title and the pictures. Guys, you will not look like that using a Bowflex unless you also use Roids. It's just not going to happen. As far as the PR3000, don't spend $1400 or whatever Unholy amount I did, even if you get the upgrade to 310 pounds, you will be dangerously close to maxing out in a month or less, unless you have never been in a gym. Save your cash and buy one on Craigs, or join a real gym.
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Reviewed in the United States on March 14, 2020 by Mitch
Regardless of what equipment you settle on, even if you opt for non-Bowflex equipment, I recommend you get Dr. Ellington Darden's book, "The Bowflex Body Plan". While Dr. Darden's book is written for the Power Rod Bowflex, everything is transferable to the Bowflex Revolution. Similarly, everything written in the book is transferable to any gym equipment. Just match the pictures in the book with the equipment you are using. Dr. Darden’s approach is to maximize exercise results with the least amount of effort and time. What sets the book apart is his extensive use of scientific data by him and other researchers. This test data formed the basis of his and others’ exercise approaches – and also the basis of this book. He provides the essence of what a HIIT exercise program is based on, and lays out all the exercises as if they were going to be performed in a HIIT fashion. The other thing that sets this book apart, is that he lays out in a SIMPLE way, what are the best exercises to do, how to determine how many reps to do, and in what order to do them, and how many to do at one setting. He lays out beginner, intermediate and advanced routines. He doesn’t provide a bunch of confusing options, but rather what his, and others’ research has found are the best of the best exercises to do, and in what order, and how much to exercise. The book references exercises on the Bowflex, the Bowflex is a multi-station weight training machine. While it uses, discs to create resistance, those discs’ function just like weights on your machines at the gym. Just duplicate the exercises in the book with your equipment counterpart. Between the Bowflex Revo's well written exercise manual, The Revo DVD, which visually lays out the setup of the Revo for the different exercise and the proper mechanics for the key exercises for all the muscle groups, and Dr. Darden's book, "The Bowflex Body Plan", you really do not need anything else to develop a simple exercise routine, including a HIIT routine. Resist looking all over the internet and YouTube for videos on how to exercise with the Bowflex (been there done that before I received the Bowflex). Once I had the manual, DVD and Dr. Darden's book, and started going through them, I realized everything is here in a simple layout, going from the first week's workout through the first year and beyond. No unanswered questions, no should I do this or that. Dr. Darden lays it all out in his book, and backs it up with a scientific studies, and then tells you what exercises to do, in what order, week by week. All in a HIIT compatible format and all backed up by tons of scientific studies. You should have a workout timer for fitness training, as alluded to in Dr. Darden's book. The best workout timer I found to be "Workouts+" by Anuj Seth (Parabolicriver, IOS and Android). I tried four of the most popular and Workouts+ was the best in class. Workouts+ speaks the line of the exercise name, so you can drill down to "up one" (x secs), "down one" (x secs), "Up two", (x secs). The app is totally customizable. All the shortcuts I wanted to take, like "clone", "rearrange", and share the workout on another device or with my wife, are all there. You should check this app out to see if it meets your workout needs. So, the Bowflex Revo, Dr. Darden's "The Bowflex Body Plan", and Workouts+ is the whole enchilada in my opinion.
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Reviewed in the United States on March 5, 2017 by CLC
Not their fault - and I knew what I was getting - but this is not really useful for the newest bowflex machines - or even models that have some age on them. The information contained in the book IS useful - but it's not for use with a machine that you have purchased lately.
Reviewed in the United States on March 31, 2020 by M. Radcliff
I purchased this book after acquiring a Bowflex Ultimate from a co-worker who was cleaning out her basement. I've never been happier with an exercise machine and this book just made it that much better. I've seen the commercials - like most people, I'm guessing - but I'd never used a Bowflex machine. After getting the machine, this book was a no-brainer purchase. It has a lot of information on the science behind the Bowflex, why its a great option for those who prefer at-home workouts, and what makes it special. There are case studies with athletes and non-athletes to help you see what the potential is, and specific workouts to help you achieve your goals. I'm using it 4 - 5 times a week, and I continually refer back to the book to fine-tune my exercises, look up alternative exercises for a specific bodypart, or just to refresh my motivation. Well worth the purchase!
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Reviewed in the United States on June 6, 2014 by Dianne M. Daniels
As others have said, if you have a Bowflex machine, this book is a no brainer. Darden covers EVERYTHING you need to know about how to use your Bowflex - from the do's and don'ts of every exercise, to very specific training routines for the beginner to the advanced user, to diet, etc. It really IS like having a trainer to guide you in using the machine. Cannot recommend it highly enough!
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Reviewed in the United States on January 10, 2019 by China Beach Fan
More text than pictures and pictures are small. Not a bad book by any means, just expecting more images showing the proper way to perform the exercises.
Reviewed in the United States on January 4, 2017 by Scalptrash
I can tell by the corner damage that the shipping was responsible for the damage. That's too bad for a beautiful book otherwise. It was sent in a padded envelope, but it is a very heavy book, and it needed more protection inside, I think. The book is just what I'd been looking for otherwise!
Reviewed in the United States on March 22, 2021 by Lyn