The first rule of resistance training: you do not need weight to create resistance. Whether with bodyweight exercises dumbbells, dumbbells, kettlebells, or resistance exercises, there are many ways to challenge your body, build muscle and burn fat.
If you've ever thought about adding bodybuilding exercises to your routine – or if you're limited to working at home and do not have a lot of equipment – you might be surprised by all that you can accomplish without any iron. ]
How can you use resistance bands in your workout?
Resistance bands can be used for at least four different types of exercises:
Stretching and mobility
Warming up and muscle activation
Resistance training and "having a pump"
Develop the "mind-muscle" connection (learn to better "feel" the muscles that work)
Each of these goals requires that you use the groups slightly differently, but with each example, you can accomplish a little with only a few groups.
Stretches of resistance bands and mobility work
Stretching resistance bands can help you overcome the most difficult part of stretching – you feel limited by the range of motion in your muscles. You know this as "feeling tight." (A.K.A. "I am not flexible!"). Funny as it may seem, the limitation could be in your head or in another part of your body.
Think of a simple stretching of the hamstrings, where you lie on your back with one leg on the floor and lift your other leg to the sky. Most of the time, you use your hands to provide resistance. Simply wrapping a resistance band around your ankle can create a different movement (because the pulling pressure comes at a different angle – from your ankle rather than behind your knee), which could allow you more movement .
This is not magic, but most people will find that they can get better stretch with resistance band variation. That's because a resistance band can help you go further in stretching, provide support, or help reduce the burden of your body weight when you make a move. This is why many trainers consider groups as a "must" to maximize your mobility.
There are unlimited ways to use resistance bands to help you when you stretch. Here are two examples: one for the upper body, one for the lower body.
Strip of Lat Stretch
Wrap a ring around something at least 6 inches above your head, like a pull bar. Take the group with one arm and back, so that your band forms an angle of 45 to 60 degrees on the ground. Put yourself in a staggered position and put one knee on the floor. Your arm should be in a straight line and aligned with the group.
Lean forward slightly so that your torso is perfectly aligned with your arm. (Looks like the group is an extension of your arm, you can draw a straight line from your hips up to the top of the band where it is attached to the drawbar). Hold this position so that you feel a stretch in your back.
Take 5 deep breaths, inhale through your nose and exhale through your mouth, then switch sides.
Band lowered to the leg
Lie on your back and bring both legs back to the ceiling. Your legs and your body should have the shape of an "L."
Wrap a band around the arch of one of your feet and hold it steady. Keep both your knees locked by squeezing your quadriceps muscles and pointing your toes towards your shins.
Lower your leg that does not have the band around it until A) you feel tight in your hamstrings, or B) you feel pain in the back (That's bad) or do not feel stable in your heart. When one or the other of these things happens, stop, then reverse the movement and lift the leg up.
Ideally, you will need to take 2 seconds to lower your leg, then take 2 seconds to lift your leg using your trunk muscles. Perform 1-2 sets of 5 repetitions per leg as part of your warm-up, or pair with a lower-body motion such as deadlifts with stiff legs .
Resistance Band Exercises for Muscle Activation
Resistance band exercises can be used to strengthen or activate hard-to-hit muscles. For example, your shoulders are two areas that most people have a "feeling" disturbing. Because of the continuous tension, the bands are an effective way to activate the activation and work the muscles without supporting the muscles.
Pull-on tapes are a fantastic way to warm up your shoulders . Remember how tapes help to create more tension throughout the movement? The tension means more blood flow. More blood flow means your muscles will be hot. It's like adding oil to a creaking pause.
When making the movement, make sure you do not have too much slack in the band because if you do, it removes the tension from your shoulders. The group is also effective because it works your shoulders according to an often overlooked motive.
Think about how much time you spend at your desk with your shoulders slumped. The pull group works at the opposite of the range of motion, which means it helps to bring your shoulders back into their correct alignment, improving your posture.
Better posture means less pain. And because you pull the tape apart, it means you have maximum tension with minimum weight. It is something that is not always easy with weights like dumbbells.
Band of Pull-Aparts
Here's how: Grab the opposite ends of a long resistance band (about 40 inches). You can mix the position of your hand, from the supine position (the thumbs face each other) to the neutral position (the inches facing the ceiling) to the supine position (the thumbs pointed at each other).
Place your hands about shoulder width apart, or at a distance where you feel a little tension in the band. From there, pull your hands as far as you can.
Take a break and press the upper back and shoulders muscles, then reverse the directions and bring your hands back to each other (back to the starting position), then repeat. Concentrate on keeping your shoulders lowered throughout the movement.
Perform 3 sets of 15 to 30 repetitions.
Side walks in mini-bands
Remember how to pull aparts was good for your shoulders? These side walks can do the same for your glutes and help them wake up.
Place the band above your knees. Extend your legs wide enough to feel tension through the group. (Consider this as an athletic position, as a baseball player about to throw a ball on the ground.) Take a leg and exit to the side. Then follow with your other leg, making sure to maintain tension on the band throughout the movement.
Walk for 10 to 15 steps in one direction (ie from left to right), then move to the same distance in the opposite direction (from right to left).
Squats with goblet
Place the mini-band around your legs just above your knees. Hold a dumbbell vertically against your chest with both hands supporting the weight underneath. Press your elbows inward against your ribcage, which activates the muscles in your back.
Squat by pushing your hips back and pressing your knees out against the mini-band. This activates your glutes and helps you avoid knee pain. Lower yourself until your elbows touch the inside of your knees, then press your feet to get up.
Resistance Band Exercises to Build Muscle
No matter what some people might insist, weights are not the only way to build muscle. Weights are effective because they add resistance. The bands also provide resistance, which means that they can also help you build muscle.
In particular, tapes could be more effective when they make higher repetition, like performing 20 to 30 repetitions (or more) per set (that's what we calls "training for metabolites").
Research has repeatedly shown that muscle building is somewhat dependent on volume – or the number of repetitions x sets x weight. Because you have 3 variables that you can manipulate, the tapes provide a way to increase the volume (through more repetitions) without the need for more weight.
This approach works for all the muscles in your body – arms and shoulders, chest, back and even buttocks. Ask someone who has already tried the burnout of Bret Contreras . Here is another example of how you can use tapes to perform a metabolic diaper work:
Exercises on the resistance bands and connection between the mind and the muscle
The mind-muscle connection is something that everyone does not know, but it can make a huge difference in your training. Basically, it is about using your brain to drive your muscles more effort. If it sounds a little crazy, rest assured that it's a real thing. ( Here is the proof .) And with the help of the resistance bands, you can develop it.
Resistance bands are a useful way to build this connection because the more you pull on the tape and the longer it gets, the harder the muscles are to work.
The increased tension provides a sharp peak contraction at the top of each rep. You will really feel those muscles working. Do you want to take another step? Add in a break at the top. (Ooh, it burns!)
What are the limits of the resistance bands?
Like everything, there are always limits. For example, resistance bands do not necessarily defy your muscles through a full range of motion.
The lifting weight consists of a raised portion (concentric) and a lower portion (the eccentric). The eccentric phase of an elevator is the part where you lower the weight down, and it is beneficial for muscle growth and improved muscle control .
They feel lighter on the muscles because the bands themselves become shorter. As we mentioned above, this can be important from the point of view of injury prevention. But since eccentric muscle actions are the ones where we cause the most muscle damage to the workout, the use of isolated tapes can limit the amount of muscle you can build.
Tapes can also make measuring your resistance a little tricky. Part of the muscle addition creates a challenge for your muscles. That's why groups work – they add resistance. At some point, however, your body will adapt to resistance. That's why you could stop seeing results. Your body adapts and you must continue to create a new challenge to fight the board.
However, there are several ways to stand apart from the plateaus. You can make an exercise more difficult (if you make rows of tapes with both arms, you can switch to a 1-arm version with the same band, which will make the task more difficult), or you can add weight. It is here that dumbbells and dumbbells have an obvious advantage because you can simply use larger weights.
But do not stress too much. The placement of your hand, the distance between you and the place where the group is anchored and the distance at which the group is stretched can all be used to increase or decrease the resistance. You can also use thicker bands (which have more resistance) or even add multiple bands.
At some point – yes – you may need to add more weight to create a bigger challenge. But as long as you continue to find ways to challenge your muscles (which can also happen by doing more repetitions and / or sets of exercises), your resistance band workout will continue to produce results.
The training of the resistance band to build a muscle
Want to try the resistance exercises? Here is an example of upper and lower body workouts designed for muscle building.
Training of the upper body resistance band
1) Traction of the belt: 4 x 15-20 reps x 60s rest
2A) Tractions of the band: 3 x 10-20 x 45s
2B) 2-armed ranks: 3 x 15-20 x 45s
3A) 1-arm rank: 3 x 8-15 / arm x 45s
3B) Chest 1 Arm: 3 x 8-12 / Arm x 45s
4A) Aerial Band Triceps Extension – 3 x 12-20 x 45s
4B) Biceps Flex Band – 3 x 12-15 x 45s
Band of resistance of the lower part of the body
1) Side bands of the mini band: 4 x 15-20 / side x 60 seconds
2) Loop of the band: 3 x 15-20 x 60s
3) Split squat high split foot (may add resistance band): 4 x 12-15 x 60s
4A) Band Hello: 3 x 20-25 x 60s
] 4B) Walking steps: 3 x 10-15 / leg x 60s
5) Iso tape hold Pallof press: 4 x 30s / side x 60s
1. Pull, Ranson (2007) Eccentric Muscular Actions: Implications for the Prevention and Rehabilitation of Injuries.
2. Schoenfeld BJ (2010) Mechanisms of muscular hypertrophy and their application to resistance training.
3. Schoenfeld BJ, J Grgic, Ogborn D, Krieger JW (2017) Adaptations of strength and hypertrophy between resistance training at low or high load: a systematic review and a meta-analysis.
Landon Poburan is the owner of L2 Fitness in Edmonton, Canada. The L2 Fitness Summit is a video series that includes over 11 hours of muscle building ideas from our friends Dr. Mike Israetel and Dean Somerset. If you are a coach, or just great for the sake of doing good (Israetel) while remaining incredibly mobile and balanced (Somerset), then you can seriously take advantage of this product on sale for 50 $ discount until December 10 at midnight. And coaches: You get CEUs! Full Disclosure: At Born Fitness, we have absolutely nothing to tell you about this product – we are not affiliated and have no financial interest.