Can You Build Muscle Using Resistance Bands?

Recently I was asked if resistance bands could be used to build strength and muscle size similarly to dumbbells. Here is what was asked...

"Hi Yuri, I've watched all of your YouTube videos on different types of exercises.

I would like to ask you if it's possible to build muscle using a resistance band (just like you can with weights)?

I'm a frequent traveler who wants to sculpt my body but i can only travel with the resistance bands. Any suggestions of how to get ripped using such exercise bands or is it possible? I hope you can tell me as you are a pro in this. Million thanks, Elvis."

Well Elvis, the answer to your question is yes!

I recommend using resistance bands for several reasons.

First, using resistance bands is a great way to develop strength. A growing body of research is showing that "accommodating resistance", a phenomenon whereby the band's tension becomes more challenging at your muscles' strongest length (or angle), is a tremendous way of developing muscular strength.

For instance, performing a biceps curl with a resistance band is far more challenging than using dumbbells. This is due to the fact that as you raise the band it becomes more taut, creating more tension and work in the biceps muscle.

In general, as you lengthen the band it creates more resistance. So it's almost like starting the movement with 10 lbs dumbbell and finishing it with a 30 lbs dumbbell, as an example. The constant pull of the band creates an ever-growing amount of tension making any muscular movement challenging throughout.

Second, as the resistance band is stretched it stores a tremendous amount of "recoil" or kinetic energy, much like a outstretched spring. The natural tendency then would be for the band to "snap" back to original length, much like a rubber band that has been stretched. This provides an incredible eccentric or "negative" load on the working muscles that can produce amazing gains in strength.

So the combination of increasing tension and intrinsic eccentric properties make the resistance band an amazing workout tool for developing muscular strength and size.

However, it is important to progressively use tauter bands as you become stronger. Just like using a 10 lbs dumbbell forever will force you to plateau and realize no further strength gain, so too will a band of similar tension. As you get stronger move onto a tougher more resistant band. Progression and overload are 2 important aspects of any training program and need to be implemented for maximum gains in strength and muscular growth.

Here is a resistance band workout that is great for doing at home, while you travel, or even in the gym:

*For each exercise, complete as many reps as you can in 30 seconds.

1. Squat Presses

2. Resisted Step-ups with Biceps Curls

3. Lateral Lunge with Diagonal Chop

3. Resisted Crunches (on stability ball)

4. Reverse Lunge with Back Row

5. Standing Alternating Chest Press

6. Squat Sit with 1-Arm Back Row

Having Lean Muscle with Exercise Rubber Band

Image : http://www.flickr.com

Many people aim of having a great body shape. If you are one of them, you probably wish to enroll yourself in an aerobics class. But doing aerobics alone is not enough to tone your droopy muscles.

Many gym instructors recommend engaging yourself in a weight resistance workout. What if you do not want to gain too much muscle built? Therefore, having an exercise rubber band is the perfect solution for you. Unlike dumbbells, exercise rubber band tones that floppy abs into lean muscles.

It works with your own natural strength and provides you resistance during the workout. If you hate building bulks on your body, exercise rubber band is the right workout material for you.

With the use of an exercise rubber band, you will see the results in a short span of time. Having lean muscles will help you maintain a healthy weight. This is because it burns fat and calories even you are at rest.

It creates an effective resistance workout that lets you eat more and burn more calories at the same time. To all food lovers, you do not have to worry of maintaining a healthy weight. Having effective workouts with the use of an exercise rubber band turns your body into a fat burning machine.

With exercise rubber band, you will notice an increase of your energy level. This will help you on keeping track with your workout routine. For you to feel the full effects of an exercise rubber band program, you have to be consistent on your workout schedule.

It is very important that you maximize your workout when using such product like exercise rubber band. Unlike free weights which only provide your body resistance when you lift it, the band on the other hand provides you resistance on both directions of your movement. That is having two resistance workouts in one.

In building lean muscle mass, you have to consider the weight of the workout equipment you are using. To create longer and leaner muscles, you have to use lighter weights with more rePetitions. Using heavy weights with fewer rePetitions will create a bulky muscle mass.

There are many reasons why including an exercise rubber band on your workout routine is a must. Its results will make you feel better. It can burn more calories plus give you a fantastic look as you go along with the workout.