BEST Resistance Bands Workout For Building Muscle (Killer Exercises!)
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- Опубліковано 21 вер 2024
- Guy… I know what you’re thinking. Shouldn’t men be lifting actual weights? Well in this video I am going to show you how to build muscle using resistance bands in your workout.
Resistance training is super important, especially as you get older. Building muscle has so many benefits, besides looking good, of course. That is why resistance training is so important.
There are 5 major muscle groups in your body, aside from your core. Your chest, back, shoulders, arms, and our legs. I am going to show you how to use resistance bands to work every one of those muscle groups. Legs are the biggest muscle group, so I will give 2 exercises for your legs with resistance bands.
Exercise #1… Resistance Squats. Step in the middle of the band, and make sure it is equal on both sides. Raise the band above your shoulders and do squats. Keep your back straight, and the bigger the range of motion you have the better.
Exercise #2… Chest Flys. Keep your elbows bent, your arms don’t need to be locked out. Bring your arms up on an angle with a slow controlled movement.
Exercise #3… Back Rows. Have your knees slightly bent and keep a straight back. Just bring your elbows back and squeeze your shoulder blades with the contraction.
Exercise #4… Push Downs. This is the simplest and most effective exercise for hitting your triceps. It’s a similar movement as the cable machines you have probably used before. The only difference is we are using resistance bands. Use slow controlled movements to really hit your triceps.
Exercise #5… One-Armed Concentration Curls. Put your hand on your waist and lock your elbow on your hand, that will be your anchor point. That will help with strict form for the entire range of motion, to really work your biceps. Do that for each arm for this resistance band exercise.
Exercise #6… Onto shoulder, we are going to do Lateral Raises. Stand in the middle of the band, have a slight bend in your elbows, and bring your elbows up to your shoulders. You are going to feel the burn in this one, and you’ll have a nice pump.
To wrap it up, I am going to show you a resistance band exercise that you can do for your core. This exercise is called Wood Choppers. Start with the band up high, and you are going to rotate your core while bringing the resistance band down. You are going to do that for each side, using a single handle on the resistance band.
Well guys, that wraps up this video on how to build muscle using resistance bands.
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If you use them the right way...
Resistance bands can help you build muscle...
Maybe not if you're an "experienced" lifted who's been hitting the gym hard for the past 5 years...
But if you're just starting to get back in shape...
Or you've been out of it for a while (or just getting into working out)
Resistance bands are good on your joints and can be quite the challenge... again, when you use them the right way. I'll show you how...
I have a set that I have been using for some of your workouts, getting good results and burn! Thank you guys for the great workouts!
This is good for glutes 😂😂😂 also walking up the stairs ...
GOOD MORNING from Romania - ua-cam.com/video/LFAHMtnaCLw/v-deo.html
sets/reps?
Is it best used with anavar
2:37 squat
4:24 chest
6:30 Back
8:16 triceps
9:55 One arm curl
12:13 Shoulders
Omg has anyone noticed this guy talks and looks like a healthy jacked George w Bush lol
I was thinking the same thing😂😂😂
So true
that's the reason he looked so familiar to me
Absolutely! Definitely more jacked but Bush is maybe 15 to 20 years older and supposedly pretty healthy. Did lots of cardio when he was in office, rumor has it. Still, I could only wish I’m in as good of shape as this guy at 56, let alone now at 47.
Oh yes, I quite agree with you. For a moment I also thought that it was George Bush. What a similarity
Im 82, been lifting since 20, and I just discovered resistance bands. I feel like a kid again.
Love hearing that
That’s brilliant to hear, God bless
The Agoge diet is probably the best diet for building muscle. I struggled for so long until I started following it.
i've been following the agoge diet and it definitely works great
I switched over to resistance bands about 5 years ago. I’m 59. One of the best fitness decisions that I’ve ever made.
Me too, so much easier on your joints, and you get that negative resistance. Love them. Im 58 Y.O
@@cjsteele9594 It's the Negative Phase where the Magic happens. Dorian Yates-Mr. Olympia
Hi fitness at home I am 59 also, I like working out as well, I saw your comment on the resistance band how you like them what progress have you seen and using them why do you like them so much I mean when I'm asking can you build muscle with bands only
@@kent7525 great questions. I’ve been using bands for about 5 years now. I still do preacher curls and lay pull downs with weights, as well as legs but the bulk of my upper body work is with bands. Can you build muscle with bands? Absolutely! It’s all about the contraction and progressive resistance and bands do that very well. In fact you get a better eccentric and concentric contraction with bands because you can have tension throughout the entire movement. Also,, since tension increases as the band stretches, stress is a lot less on the rotator cuff during presses. The range of motion is a lot greater and the direction of resistance can be almost any direction you want instead of just against gravity.
@@FitnessAtHomewithClintGrimes
Thank you very much for your reply I appreciate it. If you have time what is your reps and sets range for your band work, I know it varies with different muscles probably but in general.
Thx
Ken
I'm 78 and resistance tubes are the best thing that ever happened to me. Since I'm indoors during this corona virus I happened to find a single band with handles and started using it immediately. I'm so impressed with the results that I'll be ordering a complete set. One of the big secretes for improvement at my age is to have a 2 to 3 hour catnap after each workout then go back and "hammer" the muscle all over again. As we get older we are not usually strong enough to properly "destroy" the muscle during a single workout. What I accomplished by a lot of extra rest between workouts really made up for my age. After a workout I can pack my entire workout kit in a shoe box. My friend is following in my footsteps just because he doesn't have the space for equipment in his apartment! Thanks to your "squat" program I'm climbing hills better on my bicycle! As it turned out all the muscles your training during your leg workout are exactly the same muscles I'm using while riding my bicycle up any hills. (Mike Scott, Ottawa, Ontario, Canada)
Hi, can you tell me please the exact name of the bands?
This an old comment, but I hope you see this. Very helpful info here! I'll be 80 in a few weeks; just started using bands. You're so right about the catnap! Or just some awake down time. Since I don't have a job to go to and am no longer willing to shlelp down to the gym, I can space my workoutsthroughout the day. At my age I just want to: 1. feel better 2. stop muscle loss as much as posslble, and 3. stay mobile as long as possible. So, mega thanks for your comment (Scott, near Seattle, WA).
I've watched so many at home work out videos, with & without resistance bands and this is by FAR the very best!
I just bought some bands today and am experimenting with them . The squats with resistance bands actually do make a difference wow . Thank you for showing me this .
I am 23 and I want to have this 57-year-old body, that's all I'm aiming for.
I'm a trucker cross country I do the resistance bands and on my trailer are the big doors I hang my bands off the hinges and use the mirror mounts to do pulldowns and my moose goose on the front I use this as well over a year I lost 40- lbs, and about two pant sizes because it was time , good to see this from you big guy it's cool , oh' I'm 63 yrs, 5'7 was 239 lbs down to 190 lbs , can't help it for years was a runner still am but it's called jogging know days , cool to see what your going to do next I use a lot of what you there feels great , see you later from Don Cameron
I used to drive trucks, and I always used a bull worker, and jogged around the truck stops. Couldn't resist the biscuits and gravy though.
I worked in an industry where I loaded big rigs ups daily. There is a lot of down time between waiting at the weigh bridge, waiting on being loaded, paperwork and tarping up. The way you are using bands is cool. And, depending on the situation, you don't need a designated exercise time.
Really helpful, thank you. I'm 66 and work out every other day at the gym. This is very useful. Thanks again.
I’m 64. I’ve done resistance bands, pullups, and pushups most of my life. People say I look 45/50 and my family says I look 45 if I shot my mouth LOL. But seriously I suggest to use resistance over weight if you are on the move, tight schedule, or just too tired for a full workout. Finally, I worked in 20 countries and I took my resistance bands to 18 of them. They are great. Listen to George B. sorry uhm Mark👍🏼
Thank you. I’ve just started with bands and this looks perfect for me.
I'm 61, used to pound weights...been on resistance bands for two years now. No injuries using. I Use
U- Powex bands.
I’m in my late 20’s and doing resistance training is amazing to build muscle
Hi guys and gals I'm 63 living in the UK I love theses exercise I find I'm less prone to injury and can adjust the tension as I see fit Keep up the good work Gary . Fil
Hey,Mark,just got my resistance bands delivered this morning,can’t wait to get started. Grant
I am 53 and getting back into weight lifting. Love this channel!! Does anyone have any suggestions on a good brand for these resistance bands? Thanks!
Thank you, sir. I needed this information.
Thank you for your video I always watch it and I am Bernie from the Philippines and I am 61 years old.
I’m 71 and waiting on my bands to show up. Been working out with dumbbells since February and seeing results.
Great resistance band video. Thank you!
Thanks marc, great instruction.
Im in my sixties with health problems, but still enjoy some training.
I walk a lot, but now im building up more methods using bands which I love.
The injury factor is much less then using weights of course too.
Many thanks from England.
You're an inspiration wow as a 42 yrs I'm 5"11 235 I need to get in shape.. as a grandfather at 40 I want to live a long healthy lifestyle
Love the Fit After 50 program, it's helped me to get back into fitness and I predominantly use resistance bands now, much safer.
I've been looking for proper resistance and exercises to be used. Thank you. Looks great! Good form
Great to hear!
I love the way you are doing these in your hall / kitchen. A great advertisement of how you can work out any where with bands and still get a good work out.
Great stuff. I would add that that there is definately a place for using the ankle straps in place of the handles. I suffer from tennis elbow, on my left arm, therefore lateral raisises are a no-no using rhe hands. Instead i place the straps around my bicep, just above the elbow. Hence, no strain applied to the elbow and a much more enjoyable routine as a result.
May I add a VERY important tip .
Put a sign on the other side of the door. "Working out.......Do not open".
No problem there...he lets go when he hears the toilet flush...
Ideally for safety, pulling on the band should pull in the direction of closing the door. Also, that way, for stronger pulls, the door is supported by the door frame.
Yeah wife opened the door wack right off the top of my head, head split blood gusher no stitches geez
Thank you Mark, I’m 57, normally use dumbbells, martial artist, bicyclist. Just had my acl replaced with meniscus clean up. No MA for 9 months. Afraid to haul around dumbbells etc at this point. Going to be able to modify these to sitting using the large ribbon bands I have. Barely walking on my own. Thank you so muchMark!
Glad I found this channel, I just ordered a set of bands, will be the first time I've tried this type of system. When I was young in school I was used to physical activity to stay in shape along with physed in school, as I got into my late teens wrestling drills or heavy manual labour kept the muscles strong. Now I'm 48 and have driven truck for a number of years, I don't get the physical activity any longer from work and don't have the time for a gym membership so home is the better option and no bulky equipment, I can also get a set of bands for my truck if I like this method. Subed, from what I saw in this video I like your approach to teaching
Hello Mark. I just received my resistance bands and I’ve been watching your anabolic workouts. I also will be ordering the fit after 50 program.
How many reps/sets of each exercise should I do?
Awesome workout Mark! I always love your videos. You present them in such a clear and concise way...while keeping the workouts simple and yet so effective. Keep up the great work! I will definitely be looking into getting your program. 👍
Thank you!Such a amazing simple calm explanation to do band’s work. Excellent!
Definitely the best video I’v watched so far - well done!
Thank you Tim!
Great VID Bro! Thank you! Had a complete Olympic free weight gym in our garage in my 50’s. Now I’m 76 and downsized to a “tiny house”.... and no room....With resistance bands, there’s NO excuse to miss awesome workouts, build and maintain muscle, and stay in great shape in a small space! (Told Bobby Hinds of LifeLine fame years ago that we were both working toward ending with great cadavers!!!) 😁
This was a great video. Bands comin in the mail today and im following this step by step!
Works great. I'm 44 and transitioned this techniques w boxing work out I do.
Very helpful vid; big thanks. I'm in my 'seventies. I'll never lift free weights again. Too much stress on the joints and ligaments! Once you start having rotator cuff and knee injuries you'll learn, hopefully. Okay, I'm past wanting to look ripped for the ladies, LOL, but I want to stay healthy and independent as long as I can. Resistance bands are the way to go. I also use the bullworker system for isometrics (don't knock it; isometrics can build muscle strength quickly). The older you get, muscle strength and balance become more more important than definition. I hope my comments might help someone as old as I am who might be reading this.
What a great video defo needed this 👏🏽
You are a great motivator, Mark
Thanks for introducing me to resistance bands. I needed an alternative to the gym and this is a great way to get back into working out for an apartment dweller.
marathon332 me too especially with the coronavirus warnings and telling us to stay home. It’s really no excuse to stop exercising as being fit and healthy helps build immunity
Thanks for showing the different ways to use the bands. I will add them to my workout!
Great job Mark, your band exercises are an excellent option than going to a public gym with the COVID situation we’re all dealing with right now. Similar to you, I’m 56 years old and I switched to band workouts since COVID-19 came into our lives. You have become my new training partner! Lol 👍
Keep those videos coming!
Fantastic help, thank you so much under these tough times in lock down! God bless you
bands are great... i mix up most of my weight training with band exercises also... we never stop learning new tweaks here and there to keep making gains and staying healthy... i am almost 64 and caught the workout bug at around 7-8 years old..
Im 79 and the bands are doing wonders for me and there easy to store
I always use the hinge side of the door now that I have busted the frame from one door. Lesson learned haha
Thank you sir I’m 61and last year I had weight loss surgery I’ve lost 155lb I now go to the gym 5times a week I feel great thanks to your work out with resistance bands I have very little lose shin and in lockdown your advice was amazing so once again thank you 🇬🇧
How is it coming along?
@@theskullcollector77 Good evening silo hope you’re well I’m doing great my weight is stable I’m now 95 kg at my highest in April 2018 I was 190 kg I’m in the best shape I’ve ever been in the gym 4-5 times a week so no regrets at all even my wife fancies me again if you need to talk please let me know as it’s a tough and mentally challenging journey 🙏🏿🇬🇧
thanks for this video!
Very nice Direction for Exercises with Resistance band
This guy in crazy shape!!! Looking better than guys have his age. Life goals: look like him.
yeeeeeeeeeees!
I'm 49
and don't have any weights
only bodyweight
and I have that also
makes my life easier!
Good for me
thanks
from Philippines 🇵🇭
Thank you for your wonderful instructions.
Complete newbie on bands. What should I look for when purchasing? Any pointers would be greatly appreciated!
Thank you for the great Video!
Most come with the bands, but make sure they include a door anchor. You will need that to change the height that the bands are anchored at.
You💪💪
I'm in my 60's but I feel better now than I did when I was in my 30's. You believe that? Yep! It's sad isn't it. What I know now, I didn't know back then so I was able to get back my life.
Great videos as always Mark! Thank You :D
Very well explained. Thankyou
You're welcome!
Just started adding the bans happy with the burn at 68 heavy may not be the safest option for me being a block layer most of my life strength is not the issue getting my non dominated side to pick it up is my goal and bands may just be what I am looking for well done keep it up
Moved to a small uni town, no gyms to speak of. Experimented with bands in the past, now fully into them. If you can get over how awkward they are to work around, accept that hypertrophy, endurance and aesthetics will be primary instead of strength and size, they’re pretty good!
And you can cheaply increase resistance! Of course there will be an inevitable plateaux, but you’ll look pretty good by then!
wowwwwwwwww......super super super super thanks......this was super useful.....thanks so much.......)
Is it okay, that I use 4 bands for all exercises even if I'm only 60 kg so actually I'm really thin? I've never been in a gym and I used to do bodyweight workout occasionally. I don't rush, squeeze at top and always keep a half or one meter from the door. I'm kinda ripped but I absolutely don't have big muscles.
Great basics. Thanks so much.
Great video! What brand bands are you using? Do they degrade over time? Thanks!
I'm 160cm at 51kilos, already hit hard using bands almost 1 month, love the exercise, i just add deadlift for the legs and push up for the chest, on the routine. Wondering when I should stop this routine, because my goal is to hit 57 kilos, my ideal weight, isos vs compound? Thanks in advance.
I'm 34 and I just switched over to these and wow they are better then weights for sure my hands don't cramp up anymore and I'm looking to see how to do things I would if I was using weights cuz I'm new to these gr8 video by the way
💪Absolutely Motivating and Inspiring... thank you Sir...👍
what a hell of a great phisique you have sir,be great if could ever reach that level aswell. I used to go to the gym in the earlyer days but im much more effective at home. For a time now im training with some half assed weights wich are not really handy because i have to change the discs out each time i want to go heavier,and im getting frustrated with that. So, i lend a pair of looped bands and a long with your video i did my excercises and im dead beat. and i don't need anything else no more,not even a bench.
I do have a question sir,when youre over 40 (im 45) how much workouts in a week i can safely do,and how the rest periods should be built in. I also run 5 k's 3 times a week.
Thaank you so much for your video's,again,it helped me a lot.
Kind regards from Holland. Mark Schaap
Thank you.
Nice, clear diction [I’m English] informing the advice & demos. That door entrance offers helpful acoustics. Subbed.
How many sets should I be doing?
thank you - nice exercises!
Also do you have any videos on healthy eating? Thanks😊
Mike, thank you for giving us Great Exercises. You are a Gentleman & a Scholar.
Biceps exercises are a pointless exercise(it's a very small muscle that's being worked in compound exercises anyway)
The shoulder exercise here is phenomenal. Bands are $25 in Amazon.
Photo of the other guy in the app is off-putting. Mike is great the other guy is not.
Thanks for sharing. My wife thinks you resemble George Bush JR LOL
Nice video.....Which exercise bands would you recommend?
I recommend these one's Ron: amzn.to/2ZFY98t
@@LiveAnabolic Thanks.
Excellent band workout thanks!
I would love to see a series on Resistance band’s training. But you need to MC the work out. 💪🏻
I agree John. Mark should make more resistance band training videos. Even though I got an instructional booklet with my set, seeing Mark demonstrate is much better.
@@andrewglagau8685 h
I really enjoy your videos and I get a lot out of them. Thank you sir.
Hi Sir, can you show us how to Anchor the bands properly /wedged into the door? Most times the darn thing pops out and can cause injury whilst exercising.
Hi mark. Great job
Good review
you mention to have the appropriate RB. What do i to look for when buying resistance bands.
I just turned 57 in March and I've been more into bodyweight training the past two years, with some kettle bells thrown in. I'm looking for bands right now for pull up assists and an overall workout. I saw the one comment about homeprogym, anyone have suggestions for a good set of bands? By the way Mark, at about the two minute point in the video, you said you were going to show two leg exercises, because they are important. But you only have squats in the video. What was the second leg exercise?
Superb sir
Resistance Band exercise very nice
Thank you great video
Absolutely!
thank you mark
that’s a great combination to target 🎯
all the muscles 💪🏼👍👍
god bless you 🙏🙏
Do not forget us out here that are really old. I'm 76 and look like I'm 96. Been doing your workout for years. I just wondering when it supose to start working?
Im 16 and watch this man
Thank you, George H. W. Bush, for the workout! Dont stop! We are waiting your new videos impasionally!
Any recommendation for a good set of American made resistance band set? I'd like a set where you can stack the bands. (clip multiple bands to handle). I'm 51 and didn't like bands before, but now I realize I get a great pump from using them.
Thank you for your detailed and clear explanation. You make an awesome trainer!
Any comments or recommendations about steroids or SARMS for us senior citizens?
Thank you George W!
Should I be repeating each exercise three times to make a set ?? thanks
How many sets , reps?
Excellent video content & production as usual. 👍🏾👍🏾
Am interested in your over 50 package
What format do I get please
Is diet included?
Thanks 🙏
Im 59 your a great inspiration and good trainer...
Very effective exercises!!