The Bowflex Body Plan (Hardcover)

by Ellington Darden Ph.D. (Author) "ONE OF THE MOST POPULAR TV commercials for Bowflex opens with a muscular man holding a bow, then pulling the string and arrow into a..." (more)
Key Phrases: superhydration schedule, targeted body part, body leanness, Power Rods, Reverse Grip Pulldown, Seated Abdominal Crunch (more...)

Editorial Reviews

From Publishers Weekly
Who hasn't seen the infomercial on BowFlex, an ultra muscle-tightening, weight-reducing, cable-bending workout machine that looks like it takes a rocket scientist to assemble? Well, here's that infomercial in book form-with a number of additional features. Darden, who has a doctorate in exercise science and is the former director of research for Nautilus, extols BowFlex's benefits and describes exercise routines designed to improve weak arms, flabby stomachs and sagging rear-ends. He also offers a muscle-promoting diet, a plan for "superhydration," several motivational pep talks, testimonials and a question and answer section. For owners of the machine, the manual is a must-have; for those pondering an investment in the machine, Darden's treatise-which makes the Bowflex sound like the greatest thing since sliced bread-will probably have them reaching for their wallets. 60 black & white photographs
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Review

"If you want to get in shape FAST, get started on The Bowflex Body Plan right NOW!"--Peter Fleck, Two-time X Games Water Ski Jump Champion

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Product Details

• Hardcover: 300 pages
• Publisher: Rodale Books (November 15, 2003)
• Language: English
• ISBN-10: 1579546897
• ISBN-13: 978-1579546892
• Product Dimensions: 10 x 8 x 0.9 inches
• Shipping Weight: 2 pounds (View shipping rates and policies)
• Average Customer Review: 3.9 out of 5 stars See all reviews (44 customer reviews)
• Amazon.com Sales Rank: #8,801 in Books (See Bestsellers in Books)

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Customer Reviews

Most Helpful Customer Reviews

76 of 79 people found the following review helpful:

4.0 out of 5 stars I really like it, March 23, 2004

By	S. Goeller "Weather Man" (NY, USA) - See all my reviews (REAL NAME)

I like Ellington Darden alot. He DOES know his stuff. So Anyway I own the Ultimate Bowflex. I used to own the regular Bowflex with no attachments and I really never used it. It just sat for a very long time. Alot of it was I just wasn't sure how to do the exercises. So I went on a low carb diet, started walking and lost weight. Then I hit a HUGE stall. I always new I needed to strength train but never did. I hated going to the gym and wasted my money on a year membership. So this past winter I got an offer to send back the regular bowflex, trade it in, get 1000 toward an ultimate with EVERYTHING. So I did it. Get a brand new machine with all the bells and whistles. Again I still wasnt sure what to do. THe video that comes with the ultimate is great, gives a good description of what to do. So I was looking around one day and saw this book and brought it. Well I love it. It is great. Gives GREAT detail instructions and tips for the best exercises on the bowflex. It also has several plans, for gaining muscle, losing fat, for your hips, for your arms, for your chest and for your abs. I still need to lose fat before I can try other routines. But I went on his meal plan which is real simple and good for you. I am eating stuff that was restricted on a low carb diet. And I lost weight. I used to not be able to go down past 168 no matter what I did. Now I am 5'11" and 162 lbs (which is actually just right I just need to lose fat and gain muscle). Also if I cheat I don't balloon up. I highly recommend this book if you have the bowflex. His workout routines and eating plans are also worth it. There is also background information on the bowflex and he also explains healthy information (such as increasing water intake and the like). Ellington Darden knows his stuff and I want to read his other books. Take care.

34 of 34 people found the following review helpful:

4.0 out of 5 stars The Bowflex Body Plan is Different and It Works, March 30, 2005

By	E. Clevesy "cleversea" (MA) - See all my reviews (REAL NAME)

I ordered this book because the manual that came with my Bowflex didn't have instructions for a few exercises and attachments (like the belt and instructions for the leg extensions)and I was hoping the book would have them. It did.
The book came and my first reaction was... this guy is nuts. I read most of the book thinking it would just get placed on the book shelf with all the other diet books I've collected over the years.
My second reaction was... this is different than all those other books (including the manual) and all those other books aren't working so what do I have to lose but some flab? I'm on my second week following the plan in this book and I've lost around 8 pounds and I can see my arms are toning up. The ice water is good, the diet is do-able and I like doing my light cardio workout after dinner.
I learned a lot of little secrets and I'm really convinced that I can last the initial six week plan and continue on after that with my Bowflex.
If you are doing multiple sets of 12 or more reps with light weights with little results... you'd benefit by getting this book and changing the way you're doing things.

32 of 33 people found the following review helpful:

4.0 out of 5 stars Exactly what I was looking for., April 1, 2004

By A Customer

I don't know strength training, at all. Unlike other reviewers I have no idea who the author is or even his credentials (having read they book they seem to be pretty good).

I do have a Bowflex. And while the routines presented in the Bowflex Users Manual that shipped with the machine are good, I found them lacking because I also needed to lose weight, not just build strength. This book is right up my alley. It presents an integrated program for beginners (my wife and I are in our 30s and 40s but neither of us have ever worked out) that blends a steadily advancing work out routine with a reduced calorie diet. And if we persist and stay on program, this book should last us for a few years (if not longer) with the advanced programs for targeting specific muscle development as well as additional, more advanced strength training techniques.

The menu plans are specific, but we'll be modifying it slightly simply because a few of the meals (Lunch particularly) aren't all that appealing. But because the meals are based on calories consumed - substitutions are no problem. For those that don't want to worry about meal planning, you've come to the right place. And for those that are more finicky eaters, you'll come away with the base knowlege to build your own meal plan and still achieve your goals.

Overall I think this book is well thought-out, with specific workouts and meals. The photos are clear and the explanations on how to do the recommended workouts are slightly better than the manual. More useful is the fact the author selected what he thinks are the best of the exercises (in total, only about 30% of the total possible workouts are presented). You'll be happier if you have the Leg Attachment, although you can just substitute other leg exercises that are also in the book. But eventually you'll probably find the variety lacking.