How To Build Muscle With Resistance Bands

Until about six months ago, I was not a fan of resistance bands.  I could never find large enough bands to (or so I thought) stimulate significant muscle growth.  There were few exercises I could do with them that felt like they provided real benefit.  And honestly, they just kinda seemed like they were for sissies :)

Then back in March of this year, I went to a workshop/did a boot camp workout with Dave Schmitz (aka “The Band Man”) - and my opinion completely changed!  He took us through a KILLER band/body weight boot camp workout that blasted me – and got me totally fired up about using resistance bands in my own workouts and with my training clients.

If you’re looking to order some high quality resistance bands, BTW, you have two good options:

1)  If you live int the Sacramento area, visit this page:

=== >> FVT Pro Shop

Tell us what you’re interested in, and we’ll give you some specifics and a quote.

2) If you’d like to order online, check out Dave Schmitz’s best selling band packages here:

=== >> “The Band Man” Best Selling Products

Now – especially if one of your main fitness goals, like me, is to build muscle - my guess is that you don’t currently use bands much – if at all – in your training program.  So I thought I’d break down a simple – and EFFECTIVE – routine you can do anywhere to show you how to build muscle with resistance bands:

How to Build Muscle With Resistance Bands

warm up

  • band squat – 15
  • plank – :30 hold (regular, no band)
  • band pull apart – 15

repeat 2x thru; no rest; then move on to

strength superset #1

  • band reverse lunge – 10-12 (each leg)
  • band assisted pull up – 8-12

repeat 3x thru; no rest; then move on to

strength superset #2

  • band sldl – 8-10 (each leg)
  • band resisted push up – 12-15

repeat 3x thru; no rest; then move on to

“TV arms” finisher

(Back in my college football days, we used to do a big bicep/tricep workout on days before televised games … to get everyone fired up and to look good for the cameras … hence the name “TV arms” :) )

  • band hammer curls -20
  • band tricep extensions – 20
repeat 3x thru with no rest

** Questions about how to perform any of these exercises?  Check out Dave Schmitz’s main site at www.resistancebandtraining.com

To sum up, a lot of folks have the false belief that resistance bands can’t be used to build muscle.  This couldn’t be further from the truth!  Bands are a versitile, portable, and underutilized tool that can indeed – if used correctly – lead to lots of muscle growth in a minimum amount of time!!

Keep training hard, and talk soon -

Forest Vance, MS, CPT, FNC, RKC II

PS - If you liked this resistance band workout, keep an eye on your email inbox (you ARE signed up for my email newsletter, right? :) ) for the new No Gym? No Excuse! Band Domination program that’s currently in the works and almost ready for release …

PPS - If you’re looking to order some high quality resistance bands, you have two good options:

1)  If you live int the Sacramento area, visit this page:

=== >> FVT Pro Shop

Tell us what you’re interested in, and we’ll give you some specifics and a quote.

2) If you’d like to order online, check out Dave Schmitz’s best selling band packages here:

=== >> “The Band Man” Best Selling Products

 

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