RESISTANCE BANDS TRAINING.

RESISTANCE BANDS VS FREE WEIGHTS.

The main difference between resistance bands and free weights is the resistance during the training. While free weights have a fixed resistance based on their weight, resistance bands don't have a constant strength curve. Resistance bands change their resistance with the pulling length. The more you stretch them, the more resistance you will create. That is pretty uncommon in strength training since your muscles can generate less force the more contracted they are. So you are forcing your muscles to work more in positions where they are weaker. This is a significant advantage and disadvantage of bands compared to weights. Depending on the exercise you want to train, you sometimes want to have a considerable peak contraction and sometimes not. With resistance bands, you will always have the peak force at the end of the range of motion. For exercises like flies, this is an advantage to free weights, where you nearly have no peak contraction with dumbbells but a lot with bands. For exercises like the bench press, weights are superior, since in the stretch position bands provide less resistance than weights, which makes the exercise more effective with weights.

PROS OF RESISTANCE BANDS TRAINING

Now that we learned about the differences to free weights let's take a closer look at the advantages that resistance bands training will provide us.

  • You can train everywhere with almost zero equipment. So when you are traveling or forced to train at home, resistance band training is an excellent alternative.
  • You don't need a gym membership.
  • You can train compound and isolation exercises with the same piece of equipment. You can train functional and also bodybuilding style.
  • The equipment you need is pretty cheap compared to weights and machines.

CONS OF RESISTANCE BANDS TRAINING

  • The strength curve is not optimal for some exercises.
  • The intensity of exercises is not as easy to scale as with free weights.

IDEAS TO MOUNT YOUR BAND AT HOME

To mount the resistance band, you need to know how to place it around an object. Just put the band around the object and pull the one end of the band through the loop. Then pull the end you put through the loop, and the band is attached correctly.

To mount the band at home you are only limited to your creativity. For rowing exercises, lateral raises or biceps curls where need the band to start low, you can simply mount it on your couch or table at home. For exercises there, you need it to be a little higher like facepulls, external rotations, or high rows the doorhandle works perfectly. If you need the resistance band to start high, just place it in the doorframe and close the door. You can hang a pencil or a stick on the other side of the door in the band to make sure it doesn't slip away.

HOW TO REPLACE A BARBELL WITH RESISTANCE BANDS / 6 BEST RESISTANCE BANDS EXERCISES

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