Should you’re questioning find out how to construct muscle with resistance bands, or if it’s even potential, then you definately’re not alone. Whereas many individuals assume that it’s worthwhile to be utilizing heavy weights to achieve muscle, or becoming a member of an costly health club, it’s removed from the reality: resistance bands are low-cost, straightforward to make use of at residence, could be stuffed in a drawer or cabinet, and are excellent for inexperienced persons.
Should you’re trying to begin your health journey in 2024, the greatest treadmills and multi-gyms could be useful and the greatest working watches or greatest smartwatches may also help you train outdoor, however you can begin small by spending beneath $40 / £30 / AU$60 on a easy set of resistance bands . Health doesn’t should be prohibitively costly: with a set of resistance bands of various densities, handles and a door hook, you can begin exercising at residence and replicate virtually any health club train that makes use of cables or weights.
The fundamentals of constructing muscle
Earlier than we get to resistance bands, let’s have a fast chat about find out how to construct muscle with something. The important thing factor right here is the reps, or repetitions of the identical motion you carry out: performing beneath six reps with heavier weights (or denser bands) tends to be greatest for energy, these over 12 are extra for endurance, and in between these two sits eight to 10 reps, the candy spot of muscle development. It might appear odd that muscle development and energy aren’t the identical factor, but it surely’s true.
You’ll be able to sluggish reps all the way down to make issues tougher, too. Let’s say your bicep curl usually takes you three or 4 seconds: nicely, sluggish that all the way down to 4 seconds up and 4 seconds down and all of a sudden your muscle tissues will probably be working quite a bit tougher, pulling in opposition to the band’s elastic for longer, and that’ll provide help to construct muscle.
We’ve put collectively some exercises. Every of the workout routines ought to be finished with as a lot resistance band resistance as you possibly can handle for ten reps, and every train ought to be 5 units of ten with a 60-90 second relaxation in between every set. Take it slowish too, with about 4 seconds on every a part of the movement.
Should you discover the workout routines are too straightforward, it’s also possible to simply stretch the bands barely extra earlier than doing the movement to get extra resistance.
The best way to construct chest muscle with resistance bands
This one’s fairly easy. You’re going to carry the resistance bands beneath your palms with the bands themselves over the higher a part of your again. From right here, you simply do push-ups. It’s an effective way to hit your chest, and a very good begin.
Banded ground press
The ground press has you mendacity on the ground with the ends of the bands in your palms and the bands beneath you. You then simply push your arms out in entrance of you. You too can do that one stood up if you would like for extra vary of movement.
Banded crossover fly
Lastly, we’ve obtained the fly. For this train, you’re going to wish to make use of a door hook (if the band’s set got here with one), or one other anchor level.
One finish of the band in every hand with the bands across the pole behind you, take every hand and cross them over in entrance of you just under your pectorals along with your arms principally straight.
The best way to construct again muscle with resistance bands
Banded bent over row
To do a row with resistance bands you possibly can stand on the bands, take one finish in every hand, bend your legs barely after which lean forwards and convey your palms up previous your sides along with your elbows behind them. You’ll be able to alter this by altering the angle of your wrists too.
Band reverse fly
The reverse fly requires a pole or door anchor.
Put your bands across the anchor, take one finish on all sides, after which stand close-ish to it. Then simply straighten your arms and take them from being in entrance of you to way back to you possibly can whereas at shoulder top.
A door anchor or pull-up bar goes to make this one far simpler. Wrap the band across the pull-up bar after which merely pull the bands down on all sides whereas maintaining your chest barely up and your elbows again.
The best way to construct leg muscle with resistance bands
Resistance band squat
There are a number of methods to do that, however our favorite is to face on the bands, maintain them in your palms, after which squat. Simply be sure the resistance is such that it’s taut once you’re on the lowest level of your squat to make you’re employed extra.
Additionally known as a “donkey kickback, you’ll must place your self in your palms and knees on the ground. Maintain the bands in your palms and place the primary half across the base of your ft, then simply push again with one leg at a time.
The best way to construct arm muscle with resistance bands
Banded shoulder press
Stand on the resistance bands, then maintain one finish in every hand, and press straight upwards. Preserve good type for this one to hit the shoulders correctly.
Stand on the resistance bands and maintain the ends along with your palms by your facet. From right here, maintain your palms inwards, then raises your palms by bending the arms on the elbow as you rotate your palms to face up.