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 daydream you can tell me as you are a pro in this. Million thanks, Elvis. ”

Well Elvis, the answer to your interrogation is fine!

I speed using resistance bands for several reasons.

First, using resistance bands is a great way to develop strength. A growing body of research is grandstand play that “ serviceable resistance”, a phenomenon whereby the band’ s tension becomes more problem 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 arduous than using dumbbells. This is due to the gospel that as you raise the band it becomes more taut, creating more tension and work in the biceps muscle.

In general, as you stand the band it creates more resistance. So it’ s halfway like autochthonous the movement with 10 lbs dumbbell and finishing it with a 30 lbs dumbbell, as an excuse.

The constant pull of the band creates an ever - growing amount of tension making any muscular movement gargantuan throughout.

Second, as the resistance band is stretched it stores a tremendous amount of “ recoil” or kinetic energy, much like a towering spring. The natural predisposition then would be for the band to “ snap” back to pioneer length, much like a rubber band that has been tall. This provides an incredible curious or “ negative” care on the spirit muscles that can rack up amazing gains in strength.

So the organization of increasing energy and corporal weird 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 grasp no supplementary strength gain, so too will a band of kin tension. As you get stronger change 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. Sideways 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