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

Well Elvis, the answer to your problem is indubitably!

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 pageant that “ advantageous resistance”, a phenomenon whereby the band’ s tension becomes more difficult 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 difficile 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 push on the band it creates more resistance. So it’ s halfway like primitive the movement with 10 lbs dumbbell and finishing it with a 30 lbs dumbbell, as an specimen.

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

Second, as the resistance band is stretched it stores a tremendous amount of “ recoil” or kinetic energy, much like a far-reaching spring. The natural propensity then would be for the band to “ snap” back to master length, much like a rubber band that has been long. This provides an incredible uncanny or “ negative” trial on the stir muscles that can wind up amazing gains in strength.

So the conglomerate of increasing spurt and sound idiosyncratic 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 see daylight no additional strength gain, so too will a band of congruous tension. As you get stronger proceeding 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