Dave Draper’s Musclebuilding Q&A

I’ve been training on a Bowflex for six months. Could you give me a Bowflex workout program? Also, I work out 3 times a week, 30 minutes each time. Should I increase this workout?

You’re doing a great job and I wish you continued success through dedication and discipline.

I’ve never trained on a Bowflex and am not savvy of its features and multiple uses. I’m sure it is a worthy piece of equipment and will serve you well.

Give it 45 to 60 minutes on the Bowflex three days a week, or 45 minutes four days a week — simulating dips, incline pressing, cable crossovers, stiffarm pullovers, low incline curls, pulldowns, triceps work throughout the week — 3 to 4 sets per exercise, 12, 10, 8 reps per set.

I’d pretend I was training with weights to simulate the exercise movements.

Using commonsense and the joy of training, pick out six exercises that appeal to you and cover the whole body.

Practice regularly and as you become familiar with the apparatus and your response, create different routines according to needs and wants.

Exert wisely, focus closely, move with moderate pace. Do aerobics for 15 to 20 minutes on off days.

No big secret science… This is kidstuff… the best thing for adults. Play and grow strong.