Bowflex or Selectorized Home Gym.

I am often asked about the differences, benefits and disadvantages of the bowflex compared to conventional home gyms with stacks.

There are certainly some  fundamental, physiological and practical differences. Both are actually very good options for your home as a strength training unit. However their will be specific benefits and features unique to each system that may appeal to you more than others.  

 First, I will cover some frequently asked questions.  

Q:  I have herd that the bowflex feels spongy and does not feel like your lifting weights.

 A: This is probably the major criticism of the bowflex system. When working out on a bow flex the resistance comes from the action of the rod bending, as it does so the resistance will increase  gradually, as opposed to constant or linear resistance. Constant type resistance is associated with free weights or a most coventional home gyms. Most people find the bowflex suprisingly smooth, and  dont feell a significant change in resistance as they perform exercises.

So are the results different and is one preferable to the other?

 The body will adapt to a given stress. So you will build strength a little differently depending on the equipment you use. The difference is seen in what is referred to as the strength curve. Simply put,when training on a bowflex you will gain a little more strength at the end  of the movement than the start, however you will build strength through the entire range of the exercise using either system. With the selectorized gym the resistance will be the same throughout the whole range of the exercise.

This factor may offer an advantage to using the bowflex.

 The starting point of many strength training exercises is often the hardest part of the movement  and one is most vonerable to injury. You  usually have the least mechanical advantage at this start point. The bowflex delivers lowest resistance at this start point of a movement. This is less stressful on the muscles tendons and joints.  I see great potential in the bow flex for rehab purposes and for those with chronic injury. It seems to be a very desirable training method for older adults.

 Q; Which method will build muscle mass strength and tone more quickly  

A: These factors are more a product of how you train, not which of these methods you use. If you wish to build muscle mass and strength you train with higher resistance and lower repetitions, for muscle tone train with higher reps.  If your workouts on each piece are similar in intensity you will achieve the same returns in strength mass and tone with either system. The limitation will be  the maximum amount of resistance the rods can apply on a bowflex ( 410lb), or the weights on the home gym (usually 200, or 250 lb), note the bowflex looks at first to have much more resistance, but remember you do not get the full resistance of the rods until they are completely flexed at the end of the movement.  

Q: Which unit is quicker, easier and  safer to use.

A: In 25 years of personal training I have found that the single most important factor in choosing strength training equipment is ease of use. When a peace of equipment is quick and efficient to set up for each exercise, the intensity of the workout is much greater. Ultimately whether or not you adhere to your fitness routine will also be related to how easy  the equipment  is to use. If you have to play around with changing cables and gadgets you, will probably not stick with your program . The selectirised home gym will always be the fastest system. One pin and usually nothing else to change between exercise, except perhaps seat height and some minor adjustments.. When you are used to the equipment expect to move from one exercise to the next within 10 to 20 seconds this is awesome for intensity. The bowflex is almost as quick when changing weight you have two rods instead of one pin, adding 5 to 10 seconds to your adjustment time. As most people rest 30 to 60 second between sets anyway, this is not a big factor. There are a few more changes you may have to do on the bowflex but they can be worth it for the benefits. For example to perform the squat on a bowflex the set up can be   a minute or two. However I believe done correctly the squat is probably one of the most fundamental and important exercise one can perform. Most home gyms will not have a squat option. Although some will offer a leg press option, a slightly inferior but adiquate alternative to the squat.

  Important Note:

The new bowflex units are in my opinion far superior to the older models, for exactly the reason just discussed. 

The Extreme 2 SE and the Ultimate 2 both have vastly improved and more efficient cable systems than the older models. With the old extreme and ultimate you have a lot more fussing with cables. As for safety, these are both extremely safe for the average family.

The bowflex is also extremely good for rehab because of the smooth operation at very light resistances. The home gyms definatly score lower in this area. I find even with the very high quality gyms there is either to much drag at the lower resistance or sometimes not   enough low resistance at all. This is definatly a factor if you training involves lots of light toning exercises.

  Q: Which gives me the most variability.

A: Certainly the bowflex has infinitely more  variability regarding exercise options because it is a cable system, you can simulate almost any functional or sport movement i.e. a golf swing. Increase power in almost any movement . Also you will recrute the stabilizer muscles to a greater extent on the bowflex. The bowflex gives you hundreds of exercise options if you require them.     

Q: Will I loss weight with the bow flex.

A:This is a simple question but the answer is a little complex. The amount calories burned during strength training is not particular great compared to cardio exercise, however your metabolism is revved up for much longer after strength training than during cardio..

If your goal is weight management, and you are on a diet,  restricting your caloric intake will caurse you to lose fat AND muscle, if you are not strength training. Strength training, (on either type of equipment), will slow the loss of muscle mass. Remember more muscle mass means you burn calories more quickly.

Strength training is also the fastest way to improve the look and tone of your body. To effectively lose weight you should also include some cardio and modify your nutritional habits. 

Q: Will I get wash board abs. .

A: Both the selectorized home gym and bowflex will have options that allow you to perform resisted abdominal exercises this is much more efficient than doing hundreds of crunches. And will considerably cut down you workout time. The bowflex abdominal crunch (an addition to the Ultimate 2), is one of the best units for working that area I have ever used. Check may article on abdominal machines. The extreme 2 SE also has an improved abdominal exercise system. The exercise you can perform on these gyms will give you incredible muscle tone, but you will not see those abs unless you reduce your body fat.  

Conclusion: Whatever result you wish to achieve through strength training , both systems are  great.

If speed and simplicity are high on your list of important features, the seletorized home gym is your best bet. But you will not recrute  the stabilization muscles or builld quite as much coordination as you would with the bowflex.

The bowflex also has a smother feel on the lighter weights and greater variation and range of exercises.  If you need to mimic movements from your sport or activity. If you have injuries or need to do rehab, the bowflex may be the way to go.  If I had to choose between the systems as to which would build strength and mass faster,   I would lean toward the selector home gym. Both types of equipment are appropriate for beginners and moderately trained individuals and even athletes. If you are a competitive strength trained athlete, free weights are still the best way to train.  However these other modes of training can be very useful occasionally. I have found that the training intensity with both systems can often be as high if not high than free weight workouts due to their potential speed and efficiency.

three to five consistant work outs per wek on either system will bring excellent results.

If you have questions on this subject or strength training in general  you can contact me at fitquest@shaw.ca