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The best way to construct muscle with resistance bands, in accordance with an skilled

Many individuals wish to not solely get stronger by means of their power coaching exercises but in addition construct muscle mass to enhance their physique and bulk up. Hypertrophy coaching, which is power coaching geared in the direction of rising muscle dimension, is usually achieved by means of high-volume resistance coaching with heavy weights. Though many individuals assume that you could solely construct a muscle by lifting dumbbells, barbells, or different conventional weighted implements, it is attainable to construct muscle utilizing resistance bands as properly. Resistance bands present a low-cost, transportable, and handy option to do at-home power coaching exercises for individuals who cannot afford a gymnasium membership or choose the comfort, effectivity, and privateness of figuring out at house.

To be taught extra about successfully construct muscle utilizing resistance bands as a substitute of weights, we spoke to Seamus Sullivan, an authorized power and conditioning coach and an authorized Precision Diet skilled who has been coaching purchasers for greater than seven years.

Hold studying to be taught skilled tips about construct muscle utilizing resistance bands and improve your good points even when you do not have entry to weights.

How does muscle development happen?

Finally, muscle constructing is the method of hypertrophy. Hypertrophy happens in a two-step course of wherein you first break down muscle fibers by means of high-intensity coaching (sometimes resistance coaching exercises). Then, so long as your physique has a adequate provide of amino acids from dietary protein and ample caloric consumption to help muscle restore, the method of muscle protein synthesis will assist put together and rebuild your muscle fibers to be stronger and bigger.

“The same old components for hypertrophy are mechanical stress, muscle harm, and metabolic stress,” Sullivan says. “Mechanical stress is when a load is positioned upon a muscle whereas the muscle goes by means of a full vary of movement. This results in muscle harm that, with relaxation, will now permit the muscle tissue to develop. Lastly, metabolic stress creates indicators which have related results to mechanical stress to provoke hypertrophy.”

Sullivan additionally notes that to advertise hypertrophy, resistance coaching workout routines have to be carried out in units near failure.

Are you able to construct muscle with resistance bands?

Jake Lott performing pallof press using a resistance band in a gym.
Axistence Athletics (YouTube)

Sullivan says that regardless of the prevailing concept that it’s a must to carry weights or use machines to construct muscle, you possibly can completely construct muscle with resistance bands.

“Resistance upon a muscle will be completed in some ways, and bands are an effective way to do it,” he says. “The distinction between bands and free weights is the resistance curve. A free weight will keep the identical quantity of weight all through a variety of movement. Nevertheless, with a band, it will get arduous as you stretch it extra,” he explains. “For instance, a bicep curl on free weights could have the stress of the burden primarily within the center vary of the motion. For the band, the stress will nonetheless be there within the center, however then in the direction of the highest vary, it is going to be much more troublesome, because the band is now stretched out much more. This may be useful for muscle and power good points. Something that takes the muscle near failure will permit for hypertrophy.”

Basically, Sullivan says that you simply wouldn’t have to make use of dumbbells, barbells, or weights with the intention to “practice your muscle tissue to failure.” You may help muscle development with resistance band exercises so long as you are attempting to copy an equally difficult load that correctly taxes your muscle tissue and performing sufficient coaching quantity to help muscle development.

He suggests structuring your exercises by beginning with workout routines that concentrate on by means of bigger muscle teams after which working your approach down in the direction of smaller muscle teams.

“For greater muscle teams, you possibly can load with heavier resistance, with three to 4 units between six to eight reps. Then, go into smaller muscle teams at three to 4 units with eight to 12, even 12 to fifteen reps,” he advises. “All these can work provided that somebody takes their workout routines near failure. When it comes to frequency, it is strongly recommended to work a muscle group two instances per week for ample muscle development.”

Pattern resistance band exercise for muscle development

Resistance band bicep curls.

Sullivan supplies an instance for an upper-body resistance band exercise for constructing muscle:

  • Resistance band chest presses: Three units of 4–6 reps at max effort
  • Resistance band seated rows: Three units of 8–12 reps with a resistance that takes you to failure by the top of the set
  • Resistance band lateral raises: 4 units of 12–15 reps
  • Resistance band bicep curls: Three units of 12–15 reps
  • Resistance band tricep extensions: Three units of 12–15 reps at a resistance that takes you to failure by the top of the set

The best way to assess your workload with resistance bands

Man doing crunches using we gym resistance bands

One of many challenges of utilizing resistance bands is that it may be troublesome to know precisely how a lot you are lifting. “Some bands have directions. . . that color-code which bands are simpler [or] tougher. A few of these bands or directions word the load the band is attempting to imitate,” says Sullivan. “It’s really arduous to know the precise weight, so that you usually need to go off of ‘really feel’ and reps, then word which band was used for the following exercise.”

For severe weightlifters in search of a extra precise and scientific method, the excellent news is that there at the moment are a couple of modern sensible resistance band coaching programs that truly can let you know your efficient lifting load. Some even permit you to set your required resistance with the band for extra exact coaching. The 2 greatest choices are the LIT AXIS™ sensible resistance bands and We Gymnasium. Each of those programs make use of sensible know-how with built-in sensors that permit you to observe not solely your reps and units, but in addition how a lot resistance load you’re utilizing and your time beneath stress.

Tea AXIS BED system may even analyze every axis of motion, detect and proper muscle imbalances on the left and proper sides of the physique, and use that knowledge to foretell and forestall accidents. You may dial-in particular resistance hundreds you wish to use as much as 200 kilos, very like utilizing conventional weights, but you continue to have the comfort, portability, and performance of conventional resistance bands.

Equally, with We Gymnasium, you possibly can alter the precise resistance you wish to use, from 10–110 kilos. You can even view your exercise metrics in real-time, providing you with simply as a lot management and precision over your resistance band exercises—if no more so—than when doing conventional weightlifting with clearly labeled weights. The system permits you to have extra management over your progress and coaching to greatest help your muscle good points and hypertrophy objectives.

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