The Only 5 Resistance Band Exercises You Need
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- Опубліковано 27 чер 2024
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Discussing the basic and only 5 resistance band exercises I do that I find provide the best results. These are great for stand alone workouts, travel, saving time, or for that "hybrid" experience with weight training.
5 Exercise Bands Program: • Simple 5 Exercise Resi...
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0:00 - Intro
2:05 - Exercise Start
3:24 - Exercise 2
4:16 - Exercise 3
4:53 - Exercise 4
5:28 - Exercise 5
7:19 - Honorable Mention
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DISCLAIMER:
Hybrid Resistance UA-cam channel is not responsible for any injuries, illnesses, or death sustained from following the exercises demonstrated or fitness advice discussed in this video. By following the information and performing the exercises provided, you are responsible for any and all injuries sustained. It is strongly recommended you consult your physician before starting any exercise or diet program.
Links included in this description might be affiliate links. If you purchase a product or service with the links that I provide, I may receive a small commission. Please know that I include affiliates that I personally have investigated / personally use and feel that they would be of value to you. There is no additional charge to you! Thank you for supporting this channel so I can continue to provide you with free content each week - Фільми й анімація
I’m definitely doing those squats. I can train to failure and not have to worry about accidentally dumping the weight
Anyone know where I can get that bar? Or any bar similar to that?
@@iltimmmy
He put a link in the description, right at the top under the views and the date of the upload
You, my friend, have to understand the reality of those who have no or limited movement in their lower extremities. You looked like you had just stepped out of the gym for the last 10 years. However, I have not been to the gym in the last 15 years due to osteoarthritis in both of my hips. In the last 4 months, I have developed a workout program with resistance bands from Reebok that includes a complete workout program for those like myself who can only stand for a short period of time; including a complete upper body workout while sitting in a chair, and for those who are confined to a wheelchair. This will open up a whole new market when it comes to working out with resistance bands. Trust me, you will be amazed with the innovative exercises that are available to those who can not move about and to those who are totally immobilized due to lower body disabilities.
I remember when you covered the 8 exercises on the total gym is all you need. Keep it simple and don't overthink. Good video mike
Amen to that Mike.
One of your best videos Mike, you nailed so much info in a short period of time.
Wow coming from you Lou, that means a lot. Thank you!
And great video as always!
Appreciate you watching brother.
I started doing a standing leg curl. Wrap band around left ankle so it stays in place. With feet fairly close together, stand on band with right foot (to pin it in place) with 8"-12" of band showing between left and right feet. Curl the left leg at the knee behind you 90 degrees then back to floor for reps. Then wrap right ankle and do it again with the right leg.
Great video! Back to basics works so well. I've actually been experimenting with doing 20-30 second isometric hold with a strap followed directly by a dynamic banded set to failure of the same target muscle group. The activation and fatigue feels amazing.
Great tip there Max!
I like the straight talk. Persinally I found I like bands for interval type stuff for legs but can't really work myself hard enough for true weight replacement. Bands are a great suppliment though, things like tricep pushdowns strung from my pullup bar seem to work well enough after skullcrushers. Everyone has to find what works for them and for me bands are just another tool in the toolbox
Amen brother. In retrospect you reminded me I really should have thrown in those triceps press downs from a pull up bar as a runner up as well.
Great video Mike. For banded squats, I really like doing them using the squat belt you showed a while back.
I love those to but sometimes it’s that little extra step of parting the belt on that prevents me from actually using them
I think the deadlift is another great resistance band exercise.
I certainly love that one too.
Great video 💪🏼
Thank you Jaleesa!
@@hybridresistance thank you
Another great video. Bands and my Total Gym are my bread and butter. I have a tendency to overthink the bands especially since the Total Gym has so many different exercises.
This simplifies things dramatically. Thank you for sharing.
The TG and bands is one of the best combos for some practical and simple workouts. Thanks for watching and for the comment
Brilliant video respect brother YNWA
Thanks Chris
Another great video. Bands seem an affective portable way to go
Thanks brother. Always tough decision on what and if to pack anything.
Excellent video. I mostly do resistance band work, but now starting to include more free weights and dumbbells into my routine or a combo of bands and free weights. I really don’t like the behind the back chest press as it jacks up my shoulders so I will use a plate or door anchor.
I can see the behind the back press not feeling good for everyone for sure. Thanks for that comment.
Thank you for this super video, and basically validating my x3 workouts. I also caught your brief mention of the Flexicon. I was wondering if you were continuing to test it out, as I have unanswered questions. I hope an expanded video is in the future, as this device might make it into my home someday. One question for now, have you found that x3 bands can be substituted for the Bodylastics clip bands for every exercise on the Flexicon? Excelsior!
Thanks Martin. Yes, I'm still using it. Word from Blake is there will be some good tweaks to it coming soon, so I'll keep you posted. I honestly haven't mess with loop bands at all on the Flexicon, but he is going to be adding some loop adaptors to make that easy for us.
Just received my collar hooks and they are great! I purchased a 4' T-Grip Barbell to pair with them for neutral grip pressing and pulling because that feels so much better on my 56 year shoulders and I plan on incorporating some weight plates on as well for a nice Hybrid training effect! Always appreciate your content Mike and God Bless brother.
Collar hooks have completely changed the game for me and my resistance training. Use them with a curl bar and it is the perfect accessory.
Ha I'm 54 and I'm a T-Grip fan as well! Great bar!
Thanks so much Joseph, great to hear! God bless to you too brother.
Thanks for sharing that. I'm also throwing them on the curl bar at times.
If want to leave the bar @ home, overhead squats are good too. I prefer those since no setup.
Definitely tempting to leave the bar at home, but there’s something about just having that complete package that I like, especially with the bicep curls
I've never done behind the back chest presses. I usually do anchor point or on a board but I'll try it. As a chest finisher, I've started doing high anchor point standing dips. For the squats, I've gone back to free weights too but I love the squat harness. That's the only way I can get good resistance. I also like RDLs with it or I use a bar. For back I like the bent over rows too but I start with underhand pulldowns with bar or handles. I do two movements per body part, two or three body parts per workout (except legs which get their own day) on a split.
Love hearing those training details Frank. With the flexion I'm actually slowly getting back into anchor points since there's no door anchor and it's been a nice way to start to mix things up. The reverse grip for rows always just slips my mind.
Great video. Personally I dislike the short X3 bar. So during the Black Friday sale I bought the long bar, then sold the short bar on eBay for pretty much a wash. Much happier now. BTW, totally agree about the bicep curl using bands.
I think I'm in the minority for preferring the short bar, but it's mostly because I love the distance for bicep curls which is my favorite band exercise. The long bar is a perfect distance length all around.
Mike what is your training split/frequency. Would be interesting if you do a video on that. How many sets/reps, how many times a week you train each bodypart, rest days etc.
Here you go my friend ua-cam.com/video/0kg_2KgVe40/v-deo.html It might not cover everything, just let me know if you have other questions.
@@hybridresistance Thanks Mike, don't know how I missed that answered my questions. I like Kevin Richardson's 3xwk split lower body/Back and Shoulders/Chest and Arms. Very intense so only one workout per body part per week.
Another great video Mike, you mentioned a 200 rep squat workout that you were doing with your nephew, can you describe that workout, I would like to give it a try? How many sets and reps would you recommend on the 5 exercise routine?
Thanks Dean. I wouldn’t necessarily recommend it for everyone, we just started having some fun with a challenge workout that wouldn’t take long. Basically we did 20 reps per set then the next person goes then immediately jump back in when the person is finished.
@@hybridresistance that sounds interesting. I’m gonna try that but I’m not going do less sets. I’ll start off with like three or four and work my way up. Can you do a challenge like that with like chest press and rowing and shoulder presses with bands too? thank you for the information, Mike I really appreciate it.
Wonderful video and tips as usual. You are the best.How many reps and sets would you recommend per exercise. X3 says 1 set , 15-40 reps. Honestly, 40 feels too much. I personally prefer using a heavier band and trying 20 reps to failure. What is your expert advice. Thank you. God bless you always. Regards
Thank you for the kind words. I honestly don't even count the reps but I am probably falling in the x3 program range which is pretty broad. I'm probably not going past 25 though on most exercises. Sets varies for me on exercise and workout, but it's somewhere between 1-3.
Great video. When I do the standing chest press with a bar, I'm just not feeling it in my pecs. I'm going slow with 5 sec tempo. Not sure what I should try differently.
Thank you. It might not just be for you, but have you tried really just focusing on the chess, squeezing versus the arms initiating the movement? I’ve noticed throughout the years that sometimes especially early on it took me some time to really feel that mind muscle connection.
This is very similar to what I do at hotel gyms!
It's always interesting to see what a resort/hotel gym has. Sometimes it's pretty surprising in a good way.
Hi Mike , you have great muscle definition . You look strong and very healthy . I myself , am struggling . I had high cholesterol after eating a high protein diet . I had to adjust back to a sort of vegetarian diet . I wondered if you take any supplement s . I take creatine monohydrate and nothing else . I don't use protein powder . I wondered if there is something else that can switch the old man's body at the age of 60 from gaining fat to building muscle . You know , improve the ratio from gaining fat to building muscle . I am gaining muscle but , tending to gain fat as well . Which is a pain the the ass . Any ideas that may help . Other than eating more chicken . LoL .👍
Thanks Peter. I think you understand it's obviously hard to give detailed individual tips based on what you told me. But overall I believe a balanced diet non-restrictive diet is best. The hard part is dialing that (generally calorically) into your own unique needs and state in life. There's little tricks that best fit each individual, but at the end of the day it's a matter of controlling your calories based on your activity level to a point that is sustainable long term and doesn't feel like a diet. But I do take protein supplements, a multivitamin, Vit K2, D, Magnesium, and EFX Creatine (shameless plug "hybrid" saves you 20% + free shipping). I got a couple of interviews with those guys which really sold me on why I'd give them my business and support.
When is Bodyelastics going to have the tube band holder shown in the background of your video?
I'm not sure. I'd reach out to Blake as I'm sure he'd get back to you on that.
Can you add the link for the bar you attach to the bands and the plate you are standing on. Thank you
I think you're talking about the x3. I've made a bunch of videos on it, but here's a recent one where I discuss why I like despite also showing much cheaper options on the channel as well ua-cam.com/video/E6tU2i0SIM4/v-deo.html if you're ever interested code "MIKE" saves you $50 thank you
ive never gotten the behind the back band/bar chest press to feel good. it always feels like im using so much more than my chest in the movement and my other muscles fail before the chest does.
I hear you. For me it's finding that right ROM and nailing in those last sets. Of course some good old push ups are up there as well while traveling, but I just stuck to the band options. Some around the back flys also feel pretty nice.
Is one set really enough for the long term growth
I would do more than set mostly, but there's days on certain exercises where it's only one set. But you have to put everything into perspective, (weekly volume, intensity, training age, etc)
Does anyone know where I can get that bar or anythjng equivalent? Thanks
I think you're talking about the x3. I've made a bunch of videos on it, but here's a recent one where I discuss why I like despite also showing much cheaper options on the channel as well ua-cam.com/video/E6tU2i0SIM4/v-deo.html
@@hybridresistance Thanks! I just checked it out and its yet to be affordable for me, by any chance would you know any similar tools like these that are more affordable? Currently still a student and am so drawn in by this tool as it seems so convenient and cool at the same time. Thanks for sharing regardless.
Not using the squat belt with bands much?
Don't get me wrong, they are great, but for one reason or another I just don't use them anymore. I pretty much have been using more freeweights for legs, but if I'm doing legs with bands, it's a basic squat.
You Orthodox brother? Noticed the Byzantine style icons in the gym.
No I’m Catholic, but everyone knows the Orthodox have the best icons. I got more throughout my house. Looking to get that wall filled up a bit more.
Bro u don't do legs?
I’m do more leg work with free weights
Interesting video. What do you think about using Eugene Sandow's Theory of Muscular Development by Progressive Overload by Grip Compression by putting a compression grip sleeve on a resistance band bar? I've been experimenting with using grip compression sleeves on specialty barbells, dumbbells, kettlebells, and exercise machines to mimic Sandow's 3-lb adjustable spring grip dumbbells progressive overload by grip compression method of muscular development.
Eugene Sandow has been called "The Father of Modern Bodybuilding", and the Sandow Trophy, which is awarded to each year's Mr. Olympia Professional Bodybuilding Championship winner, is named after him.
Eugene Sandow was also a professional strongman, who challenged and outlifted much bigger and heavier professional strongmen even though he was only 5 feet, 9 inches tall and weighed 202 lbs by recruiting more of his muscles by using the Fundamental Physiological Law of Muscular Irradiation, which refers to that a muscle hard at work will recruit neighboring muscles, and if they are already part of the action, will amplify their strength.
I believe combining the progressive overload by stretching the length of a resistance band with the progressive overload by grip compression will activate more muscles by employing the Law of Muscular Irradiation.
A compression grip sleeve on a resistance band, without a resistance band bar, will probably work too.
I've certainly read about a variety of his training theories but never tried them. Thanks for sharing all that.
Second!
Thank you
First!
Alway appreciate it
🏳️🌈🏳️🌈🏳️🌈♂️👍🦋🦅🐉
Have you stopped doing HIT? I haven’t heard much about it from you in a while.
I still might do a set of failure now and then, but I have since given it up. But I knew from the start I wouldn’t stick with it long-term. It was just more of an experiment.