Frank Eichelberger I’m 70 and since the Coronavirus closed my gym, I have been working out with bands. I really have seen the benefits . I can actually “ feel” the muscles working with a lot less stress on my tendons and joints. The variations I can perform allow me to attack the muscles much differently. I have already experienced more intensity than with free weights or cables and machines.
I am 70 and also gave up the gym in favour of resistance bands because of gym closure during Covid, and will not be going back. Resistance bands give me everything I need.
I learned more in 20 minutes about muscle-building in this video than literally 1,000's of hours of watching weight training videos viewed on other channels. Thank you.
I did my research and supported this brother by purchasing his resistance bands and work program because he did his home Work and is a subject matter expert in the discipline. This man knows exactly what he is talking about.
James, thanks for the info on protein synthesis in relation to muscle damage vs muscle repair. And thanks for explaining "muscle anhialation" & the negative factors about overtraining muscles. James, at 63yrs old, you have given me the tools for the best shape I've been in my entire 40 years of strength training. I am definitely reborn! Thank you, brother.
I'm sorry to have judged him before watching this. Because of his tattoos etc, I thought he was just a meathead. I am so wrong to have judged a book by its cover. This guys is very educated about what he teaches, down to the ground. Respect. Subscribed!
I’m a 59 yr old NASAM Trainer. In 40 yrs I’ve “done it all”..lol 2 spine fusion surgeries. I just jumped on the band wagon...haha. Serious it’s awesome. Thank you James
You made me fall in love with bands , low inpact yet very effective and convenient . My first workout under lockdown with Bands has blown me away , my whole body is sore (missed this feeling in lockdown ) i am certainly cancelling my gym membership and stacking up on the bands with different tensions, really good stuff James , thanks for your video , but i want ask you for more on your recent band workouts .
In Brief: 1) heavy weight 2) Time under Tension, 10 seconds per rep including squeeze-hold, full range of motion with proper muscle isolation during both concentric and eccentric 3) High reps, basically till failure 4) Complete concentric with forced squeezes, 1-2 seconds pause during squeeze 4) Blood flow restriction training 5) Slow, Controlled eccentric / Negatives Perfect Formula? - High Intensity Training till failure (Mike Mentzer, Tom Platz, Lee Labrada, Dorian Yates, Ronnie Coleman), with cables & or Resistance bands.
Spot on! My training for the last 2 years has been solely with bands. Have seen substantial muscle growth and muscle definition. Nice breakdown of the 3 M's.
Haha what a total BS. You don’t have way near the same muscle growth with a band as with weights. If this had worked every gym would have band beside the dumbbells in the gym. Resistance band is just for warm up or rehab.
Wow, you are an encyclopedia of training knowledge. I've been wondering why I get a better pump from my bands than from the weights. Now I know and can adjust my workouts to maximize my pump. I see you've got a bunch more videos and you can be sure that I'll be watching ALL of them, too. Thanks for taking the time to get us training correctly.
Hypertrophy training is NOT a race or how fast u can move a weight that would fall under power training. If your training for aesthetics or Body Building slow & controlled is the key. Put entire tension on the muscle your'e training instead of the joints & tendons
Mike Hammer yes and you can really do that with bands. I’ve found that the eccentric movements are especially easier to control. I’ve been focusing on my biceps and triceps since my gym closed. With bands, I have seen results in just a bit over two months. Nothing astronomical but definitely noticeable.
@@jimmy5634 Good for you brother The key to bands is to hold the stretch a second or two. The bands at it's most resistance is obviously at its greatest stretch. Stay safe
James Grange you are the best, i noticed one great thing about the bands, not only you are forced to train with a much better range of motion but you train your forearms and every tiny muscle in your hands! That alone made me at least a 10% stronger
johnthursday2 yes I found the exact same thing..... forearms are killing holding onto these bands, for me it’s much better and more convenient for me to use the bands! I love them
@@Adam_Davies Noticed the same. Been training with mine for a month and the forearms are really starting to "pop". Haven't been able to get them to do this since I was 20 and working in a sawmill.
Class is in session with Professor Grage. Gather 'round ! Hey James, I think it would great if your website had a message board where the Tribe could share progress, ask questions, offer advice, etc. More work, I know, but with a board moderator or two I think it could/would be worthwhile.
Hey my friend. I agree 100%. I'd like to do a message board on the site but maybe in the meantime we can set up a private Facebook group page, for everyone following TA2
I'm a beginner in all of this and I was having trouble figuring out if I should buy weights or if I could get the same results with bands. I just got through your video where you compare both and I'm so grateful. The knowledge you just dropped in this video is great! Thank you so much!
get bands, you won't regret it. also, get some gloves. if you just decide to purchase bands without gloves, then you'll understand why i say to get gloves.
Bought the TA2 program..amazing program thus far..im in my 50s and been weight training for the last 30 years..and must admit the strength bands are as effective or even better than free weights..I cant wait for more of your programs.keep up the amazing work💪💪
Hey Chris. That's awesome! Welcome to the the Undersun Tribe! Yeah people really underestimate the effectiveness of bands, but I have a feeling people are going to catch on quick. It will be interesting to see what happens over the next year. I'll keep cranking out the new videos!
I also feel resistance bands are more effective... But the exercises in the TA2 build program are very basic... But if you are creative you can almost perform every dumbbell, barbell or machine exercise with resistance bands. But the TA2 did get me into the resistance bands
Holy fuck, man...this dude opened up my eyes to fitness in a way I never thought possible. For the first time I actually feel like someone is making sense. Now I understand why I have always stayed lean and never gained any muscle while gaining strength week to week.
Since I've gotten older I have used high repetitions both with weights and now it's resistance bands and never saw a loss of energy consistent with low glucose levels. I just think that when your body becomes fat adapted you can easily burn fat as well as I used to burn sugar.
Don't give up! Whatever you put your mind to, you will accomplish. The secret is that your success is everyone else's as well! When you achieve, everyone else does as well. By you teaching fitness, health, well-being, you are spreading good Karma around--and that will come back to you. When you make it.....we all make it--------we need to know how to live a fit and healthy life........you share that with us! Hopefully, you experience the appreciation of the people as these "out of the blue" blessings; good things happening to you and family for no "apparent reason???"; and/or a feeling of a positive vibe that just is in you and you don't know where it is coming from....... ........Its us! We are sending you blessings, positive vibes, and appreciative waves of energy through the universe!
Curtis J Berger Jr. you’re right, they are great for that. Unfortunately most people’s perception is they are only good for that. It’s my goal to share what I’ve learned about resistance band training over the past decade, which is they are just as effective for building muscle as weights or machines.
At 68 and very low carb I am building more muscle now then when I was your young age and 12 months in the best I have felt and looked for 45 years now more muscular with my Meat and egg OMAD style so far so good so as you improved your view about weights this may be one more step in your ladder so good luck I have added the bands I super set them with my other weight programs helping for sure keep up the good work regards
I really enjoyed this video with lots of good information in it, but I respectfully disagree with you on the effects of low carb lifestyle on muscle building. On low carb you replenish your glycogen when not exercising because your metabolism is fat adapted. Low carb followers have tremendous energy all day long and they are not catabolically burning up their muscles. A low carb fat adapted body is metabolically trained to burn fat efficiently so you have large amounts of energy available by burning stored fat when glycogen levels lower. When the exercise period is over the fat adapted low carb metabolism will continue to convert stored fat until glycogen levels are restored. This has been my experience. Keep up the good work. After many decades of natural weight training and powerlifting, I am now a true believer in bands.
I am totally agree. As a Keto-guy for 1.5 years, i can say (at least about my self) that you can build muscle with low carbs. I started Keto back on Jan 2018. The first month i dropped down from 70kg to 65kg losing all the water i had. I did not started keto for fat loss because i was already kinda lean. I tried it for all the benefits it provides. So i adjust my workout with 6 reps with more than 80% of 1RM. I did that because after 8 reps mostly i would run out of energy since low glycose levels. Each time i manage to hit the 6th rep, next set i raise my resistance on the bar or the machines, until i hit again the 6th rep with same weight. That tactic helped me increase my lifts faster than when i was on carb diet and the classic 8-12 reps. So after 7 months, i increased my body weight from 65kg to 72kg, with almost the same body fat i had when starting Keto..And Yes i have energy all day, and with this lifestyle and workout routine, i managed what i could not in previous 2 years with carb diet. TBH i have not tried Keto with higher reps, like 10-12 to see if actually i have catabolic results. As a guy that i like to test things and do experiments with my self, i really like the idea to quit free weights and start resistant bands training.. James as always has really many legit points on everything he posts!
@@JamesGrage Your welcome. I am excited for part two and definitely going to purchase your bands and incorporate them along with free weights for the many benefits you discuss.
All of your vids are awesome! So informative, truthful, and precise. Started watching your vids a few weeks ago, and have changed a lot of my training routines, reflecting of your muscle building knowledge and recommendations. Seeing great results so far!💪
+James Grage, following your band series last year and tracking nutrition, i have been able to go from 193lbs(i was 247lbs) to 172lbs.....down from about 21% body fat to about 13%. I am ready to drop a bit more weight, but also put on some muscle too. Which workout program would you recommend? The Build or Body Shock? I am pretty sure i can cut some remaining body fat through nutrition. So i am leaning towards the Build program. Thanks again.
i needed so I'm sharing it the next videl after this is called "Formula For Building Muscle" the text on the video box says "The Muscle Building Formula" LETS GO !!!
So James, I recently received a full set of resistance bands. By using these, you truly believe that I can build the same amount of muscle mass if i were to just use gym equipment and not the bands? Great video brotha!
Sh3lby as long as you use them the right way. It requires the same principles as weight training - proper technique, the proper tension through the range of motion, the right rep ranges, combined with the right intensity - and of course the right amount of commitment, mental toughness and consistency.
Dude this is brilliant. I was doing exactly what you said not to do ( sloppy reps dumbbell style and getting poor results ) So you re saying hold the tension for up to 30 secs
Great video, only thing I strongly disagree is about the keto diet not being good for bulding muscle. Gluconeogenesis has multiple paths, and glucose can also be generated from the glicerol found in fats, which is the main source of energy in a keto diet, so no braking of muscle there as long as there is enough fat and enough protein in the diet.
I bought TA2 build . It's a great routine and really well put together. 10/10 Do you have plans to make another 3 month routine? . Should I increase band strength after the 3 month routine? .
Hey my friend. That's awesome! Welcome to the Undersun Tribe. Yes I've got some plans for the "next steps" after the initial 90-day program. In the meantime yes you're 100% on point - you'll want to focus on progressing with heavier resistance but you can also increase the intensity by supersetting exercises together. It will also speed up your workouts, keep your heart rate higher and potentially burn more calories.
@@JamesGrage thanks James. It really is an awesome workout. I appreciate your help. I'll try those tips. Bands are a lot of fun. I've had them for a few years but didn't really know what could be done with them until getting TA2 build.
Started using bands for the first time today which was shoulder day. Interesting experience, the feeling is definitely different using bands over free weights, the constant tension is a killer. I was sweating my ass off trying to get that last reps in. My plan is to alternate between bands and free weights since I hit a muscle group twice a week. So when I hit the shoulders again come Thursday, I'll use free weights, then bands again Monday and so on for each group.
Hi James I am 59 and train regularly and only with bands I love them. Great information here you touched on keto, my question is at 59 I am in pretty good shape but although I eat very healthy I still have some belly fat not gross but it’s there, am I making a mistake by using IF 16/8 is this causing me to not get more muscle as I know that more muscle mass equals less fat but I’m worried about getting fatter by eating more even good clean food. By the way your physique is awesome and shows what is achievable. Many thanks and I hope to get your comments.
Thanks for sharing your knowledge. I watch your U Tube presentations and have learned a lot. I am 77 years young and feel great. By the way I don’t know why it says Doug Brignole since that is not my name.
@@luislanderos6795 Hi Luis. I tore the glute minor where it attaches to the pelvic crest whilst deadlifting and squatting. Its very important to learn correct technique and develop all muscle groups in balance. You should also look into Active Release Technique for releasing tight muscles. I would highly recommend starting a yoga class to improve flexibility.
Best thing for training. I gain some great muscle with bands and its simple to use. You can do everything with bands. I will use it after this pandemic 100%. If you want to get it get at trainhome shop (check on google) its awesome i love it so much.
Hey James, I've got a question. I'll be going on vacation for 15-16 days soon, and i won't have access to a gym, but ill be able to take my resistance bands. Will i be able to gain/maintain muscle simply with resistance bands?
Ocular hey my friend. I haven’t lifted weights (or machines) in over a year and a half. I’ve only been using bands. If you use them correctly they can build or maintain muscle the same as weights. Check out Undersunfitness.com when you have chance. I put my complete program on there
mighty quinn awesome question. It’s actually one that requires more detail so I should make a video out of it, but long story short, when you are using bands in combination with weights you are using the linear variable resistance of the bands to add more tension at the top of the range of motion. This way you can use a weight that you can handle at the bottom of the ROM (where you have less strength), maintaining good technique, yet have more resistance at the top where you are stronger. Not sure if you saw last week’s video, where that was part of the topics covered. Now with bands alone you can accomplish the same but it requires proper technique to get the right resistance (manipulating the LVR of the band)
I like how bands increase tension up to peak contraction on the concentric part of the lift, but it annoys me how the opposite is true. I.e. when you're doing the eccentric part of the lift, the tension gets gradually less as you lower the band. In that part of the lift, free weights are superior for me
Joseph Stankaitis hey Joseph. Here’s an easy solution for that - when you pre-stretch the bands more (either by stepping further away from the anchor point or by grabbing the band closer to the anchor point) you are eliminating a lot of the variable resistance. This way you’ll have a more constant resistance all the way through the ROM like you would with weights. I mix this technique in my sets when doing negatives
Hi James, first of all, I am a huge fan and a proud owner of your TA2 program. But, even when my most favorite Avenger drops some bro science, it has to be corrected. Gluconeogenesis takes place primarily in the liver and it is a creation of new glucose from different sources such s proteins and fats. These are taken from the dietary sources, meaning that the catabolic state described by you of breaking down the muscle tissue for Gluconeogenesis only happens in a starvation mode. As long as one maintains a healthy and clean nutrition intake, this will never occur. Hence the Keto or any other low carb diet has nothing to do with it. There's research to support all this, please look it up. You made a revolution in a fitness world with the resistance bands, do the same with nutrition and get away from the outdated fitness industry standards. Be the Captain America from 2019 and not the one from 70s :)
Hupo FIT hey my friend. First off, thank you for joining the Undersun/TA2 tribe! Also thank you for the support through the years. I really appreciate it. You’re correct that most gluconeogenesis takes place in the liver, but it doesn’t change the fact that the amino acids that are being broken down are still coming from muscle, as well as dietary sources. This is why they say that amino acid supplements help prevent muscle breakdown. Check out this article when you have a moment: www.ncbi.nlm.nih.gov/books/NBK22591/. Remember that as far as your body is concerned, a keto diet is a “starved state” as it pertains to glucose stores. I would also ask you to keep an open mind to what we call “bro science” because you can’t dismiss 25+ years of “gym testing” just because of a 9-week university study conducted with subjects that don’t workout. Every bodybuilder or workout enthusiast that I’ve ever known (and believe me I’ve known a lot) has lost muscle mass during low-carb and/or keto dieting. There’s a reason. Now I’m not knocking keto dieting. It’s very effective for losing fat but it’s simply not the best nutrition strategy for building muscle. Remember that low carb dieting is an industry and it’s full of people with an agenda. That’s why I’m not a huge fan of brands that only promote low carb. It’s a fit for some and not a fit for others, but it doesn’t make one way right and another way wrong. There’s different strategies for different goals. Now with all that being said, I actually follow a relatively low carb nutrition strategy but I get enough carbohydrates to maintain glycogen stores, for high internists exercise (lifting) but I make sure that it is low glycemic and low glycemic load. By doing so I’m managing my blood sugar levels and therefore insulin levels, which is the most important factor for losing fat. I’ll do a video on it in the future. Anyway, I hope this clears things up and hopefully I’m still you’re favorite super hero. 😜
@@JamesGrage bro science comment was not in place, I follow you and buy your products because I have seen enough and I can tell who knows what is one talking about and that's exactly why I did not mean to dismiss your 25+ years of exp. My apologies. I also understand the food industry agendas and I hate how they monetize absolutely everything. Keeping your hormones under control by eating clean is the only right way in my humble opinion. I still, however, believe the research I read and if you still remember me in 12 months time, I will self apply it to prove my point that I can build muscle with zero carbs, intermittent fasting, and your bands :P
Im interested to know ur background? New to ur channel, are you a certified trainer with degrees? If so, what university did you attend? Ur very knowledgeable.
I've been looking into resistance bands training. I've been doing calistenics for the past 4 months so far. I am wanting to expand my horizons. Does your program work all muscle groups?
Daniel Mann funny, i stopped watching Linker several months back... He’s just regurgitating literary science without putting it in an actual application.
I have a theory that I haven't heard anyone talk about and I was wondering if you could tell me if it holds water. The theory is the tension and or stress is just a trigger to signal the blood and resources to come into the muscle. The brain sending an impulse to a muscle or part of a muscle triggers with it the resources to manage the loads that you are handling in an attempt to prevent failure. (Where the impulses goes the blood goes) The problem is that happens on a delay. Once the effort stops the allocated resources continue to rush into the area and restore depleted resources and repair damage. Because the fascia acts like a bag within a bag within a bag. When the tissue is inflated with blood, is warm and more stimulus is applied. The movement is now. Putting physical stress on the fascia as it stretches. Due to the pressure and stimulus. This is allows more resources to pool in the muscles for future loads and aids in repairing damage. There is a limit in the space and time between sets to get this effect. While the strength is the ability to handle load through the ability to send a signal and the tissues ability to respond to that signal and doesn't require size. Size is about resource storage. And tissue density that is a result of extra resources being drawn the the area. Does my theory hold water?
Thanks James, great info in such an easy to comprehend presentation. Do you feel you can get adequate eccentric training with resistance bands? I know you've talked about pre-stretching the bands to keep tension present, do you find that to be enough? BTW I'm enjoying the TA2 build workout program.
Colin hey brother. Yes if I pre-stretch them, which takes some of the Linear Variable Resistance out of the band, then I get a great negative. The speed at which the bands want to snap back to their testing state is much faster than gravity would pull a dumbbell. I feel this requires extra effort to control the eccentric. I also like the fact that I can do negatives by myself without a spotter since it’s easy to position the band at the top of the ROM without having to do the concentric.
Get Your Resistance Bands & Complete Training Program: www.undersunfitness.com/products/complete-muscle-building-solution?JGYT&RBT-2
James Grage when will they be back in stock?
Kristie they told me around the 22th of June 2019
All right, I pulled the trigger. How long will it take for them to arrive? How long can I expect them to last?
Hey I live in the Uk can you recommend any Thera band specific brands or are they all the same ?
Resistance Bands rule!
I’m 72 and still working out with Bands only. You rock!
Thank you
Frank Eichelberger I’m 70 and since the Coronavirus closed my gym, I have been working out with bands.
I really have seen the benefits . I can actually “ feel” the muscles working with a lot less stress on my tendons and joints.
The variations I can perform allow me to attack the muscles much differently. I have already experienced more intensity than with free weights or cables and machines.
Right behind you buddy. Same here.
@@jimmy5634 Same here Jimmy. I gave up my health club membership. I am 69. Love the bands.
I am 70 and also gave up the gym in favour of resistance bands because of gym closure during Covid, and will not be going back. Resistance bands give me everything I need.
My grandparents are younger then you and they barely know how to change the input on the tv good job .
I learned more in 20 minutes about muscle-building in this video than literally 1,000's of hours of watching weight training videos viewed on other channels. Thank you.
One of the best tutorials on the physiological responses to hypertrophy training IMHO. Great content. Thank you.
I did my research and supported this brother by purchasing his resistance bands and work program because he did his home Work and is a subject matter expert in the discipline. This man knows exactly what he is talking about.
Been strength training now 7yrs with weights. This is really well explained and opening my eyes to band training!
James, thanks for the info on protein synthesis in relation to muscle damage vs muscle repair. And thanks for explaining "muscle anhialation" & the negative factors about overtraining muscles.
James, at 63yrs old, you have given me the tools for the best shape I've been in my entire 40 years of strength training.
I am definitely reborn!
Thank you, brother.
I'm sorry to have judged him before watching this. Because of his tattoos etc, I thought he was just a meathead. I am so wrong to have judged a book by its cover. This guys is very educated about what he teaches, down to the ground. Respect. Subscribed!
….
💯
I’m a 59 yr old NASAM Trainer. In 40 yrs I’ve “done it all”..lol
2 spine fusion surgeries. I just jumped on the band wagon...haha. Serious it’s awesome. Thank you James
Awesome video. I lifted free weights for years, took a (too long) break and now using bands at work to get back into shape. great information.
You made me fall in love with bands , low inpact yet very effective and convenient . My first workout under lockdown with Bands has blown me away , my whole body is sore (missed this feeling in lockdown ) i am certainly cancelling my gym membership and stacking up on the bands with different tensions, really good stuff James , thanks for your video , but i want ask you for more on your recent band workouts .
In Brief:
1) heavy weight
2) Time under Tension, 10 seconds per rep including squeeze-hold, full range of motion with proper muscle isolation during both concentric and eccentric
3) High reps, basically till failure
4) Complete concentric with forced squeezes, 1-2 seconds pause during squeeze
4) Blood flow restriction training
5) Slow, Controlled eccentric / Negatives
Perfect Formula?
- High Intensity Training till failure (Mike Mentzer, Tom Platz, Lee Labrada, Dorian Yates, Ronnie Coleman), with cables & or Resistance bands.
Aniv hey my friend. Yep, you got most of it. Just a few details missing.
Spot on! My training for the last 2 years has been solely with bands. Have seen substantial muscle growth and muscle definition. Nice breakdown of the 3 M's.
Haha what a total BS. You don’t have way near the same muscle growth with a band as with weights. If this had worked every gym would have band beside the dumbbells in the gym. Resistance band is just for warm up or rehab.
@@validus5808 SO do you think James Grage didnt do resistance band workout?
@@validus5808 If you said resistance band is bullshit
Wow, you are an encyclopedia of training knowledge. I've been wondering why I get a better pump from my bands than from the weights. Now I know and can adjust my workouts to maximize my pump. I see you've got a bunch more videos and you can be sure that I'll be watching ALL of them, too. Thanks for taking the time to get us training correctly.
Hypertrophy training is NOT a race or how fast u can move a weight that would fall under power training.
If your training for aesthetics or Body Building slow & controlled is the key.
Put entire tension on the muscle your'e training instead of the joints & tendons
Mike Hammer absolutely true.
Mike Hammer yes and you can really do that with bands. I’ve found that the eccentric movements are especially easier to control.
I’ve been focusing on my biceps and triceps since my gym closed. With bands, I have seen results in just a bit over two months. Nothing astronomical but definitely noticeable.
@@jimmy5634
Good for you brother
The key to bands is to hold the stretch a second or two. The bands at it's most resistance is obviously at its greatest stretch.
Stay safe
Thank you
James Grange you are the best, i noticed one great thing about the bands, not only you are forced to train with a much better range of motion but you train your forearms and every tiny muscle in your hands! That alone made me at least a 10% stronger
johnthursday2 yes I found the exact same thing..... forearms are killing holding onto these bands, for me it’s much better and more convenient for me to use the bands! I love them
@@Adam_Davies Noticed the same. Been training with mine for a month and the forearms are really starting to "pop". Haven't been able to get them to do this since I was 20 and working in a sawmill.
Maybe the best teaching I heard in my last 40 years. Thank you.
Class is in session with Professor Grage. Gather 'round !
Hey James, I think it would great if your website had a message board where the Tribe could share progress, ask questions, offer advice, etc. More work, I know, but with a board moderator or two I think it could/would be worthwhile.
Hey my friend. I agree 100%. I'd like to do a message board on the site but maybe in the meantime we can set up a private Facebook group page, for everyone following TA2
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I'm a beginner in all of this and I was having trouble figuring out if I should buy weights or if I could get the same results with bands. I just got through your video where you compare both and I'm so grateful. The knowledge you just dropped in this video is great! Thank you so much!
get bands, you won't regret it. also, get some gloves. if you just decide to purchase bands without gloves, then you'll understand why i say to get gloves.
Bought the TA2 program..amazing program thus far..im in my 50s and been weight training for the last 30 years..and must admit the strength bands are as effective or even better than free weights..I cant wait for more of your programs.keep up the amazing work💪💪
Hey Chris. That's awesome! Welcome to the the Undersun Tribe! Yeah people really underestimate the effectiveness of bands, but I have a feeling people are going to catch on quick. It will be interesting to see what happens over the next year. I'll keep cranking out the new videos!
I also feel resistance bands are more effective... But the exercises in the TA2 build program are very basic... But if you are creative you can almost perform every dumbbell, barbell or machine exercise with resistance bands.
But the TA2 did get me into the resistance bands
Holy fuck, man...this dude opened up my eyes to fitness in a way I never thought possible. For the first time I actually feel like someone is making sense. Now I understand why I have always stayed lean and never gained any muscle while gaining strength week to week.
YOU ARE APPRECIATED BIG GUY!
truth is within hey brother. Thank you. That means a lot.
So much value here , thank you ...
Bro you just explained more than any other F on UA-cam, I've been following you tubers for over 5yrs
You said it best
Really crisp presentation. Massively useful and to the point. Concise and precise. Keep making vids. I thought I knew a lot. Just got schooled.
Since I've gotten older I have used high repetitions both with weights and now it's resistance bands and never saw a loss of energy consistent with low glucose levels. I just think that when your body becomes fat adapted you can easily burn fat as well as I used to burn sugar.
This channel should have had millions subs. Love your videos
Finally a video that we were waiting for the first one to comment you're the best of the best
I had to make sure I got it up tonight. Tomorrow night is Game of Thrones. LOL
@@JamesGrage haha good one bro yes
Awesome video James, looking forward to part 2. Love the scientific approach to working smarter not harder.
Hey Joshua. Thank you. I'll launch part 2 right behind this one in a day or two.
You are a Gifted and Talented Visionary....................love the business concept, "UNDERSUN."
Hey my friend. You're too kind but I'm happy you're digging what we're trying to build over here.
Don't give up! Whatever you put your mind to, you will accomplish.
The secret is that your success is everyone else's as well!
When you achieve, everyone else does as well.
By you teaching fitness, health, well-being, you are spreading good Karma around--and that will come back to you.
When you make it.....we all make it--------we need to know how to live a fit and healthy life........you share that with us!
Hopefully, you experience the appreciation of the people as these "out of the blue" blessings; good things happening to you and family for no "apparent reason???"; and/or a feeling of a positive vibe that just is in you and you don't know where it is coming from.......
........Its us! We are sending you blessings, positive vibes, and appreciative waves of energy through the universe!
I’ve only used resistance bands for recovery from surgeries. To get back to normal. They are amazing for that.
Curtis J Berger Jr. you’re right, they are great for that. Unfortunately most people’s perception is they are only good for that. It’s my goal to share what I’ve learned about resistance band training over the past decade, which is they are just as effective for building muscle as weights or machines.
At 68 and very low carb I am building more muscle now then when I was your young age and 12 months in the best I have felt and looked for 45 years now more muscular with my Meat and egg OMAD style so far so good so as you improved your view about weights this may be one more step in your ladder so good luck I have added the bands I super set them with my other weight programs helping for sure keep up the good work regards
Best band videos on UA-cam!
Fascinating stuff James!
If it had been explained like this during my PT course it would have made so much more sense!
Cheers buddy 💪🏽
Man I Love The Way You Brake Everything Down So You Can We The People Can Understand What’s On And How It Should Be Done Thanks 🙏
Dude fantastic explanations . Will retain this video file to refer back to again .
Hey Frank. I appreciate it brother.
I really enjoyed this video with lots of good information in it, but I respectfully disagree with you on the effects of low carb lifestyle on muscle building. On low carb you replenish your glycogen when not exercising because your metabolism is fat adapted. Low carb followers have tremendous energy all day long and they are not catabolically burning up their muscles. A low carb fat adapted body is metabolically trained to burn fat efficiently so you have large amounts of energy available by burning stored fat when glycogen levels lower. When the exercise period is over the fat adapted low carb metabolism will continue to convert stored fat until glycogen levels are restored. This has been my experience. Keep up the good work. After many decades of natural weight training and powerlifting, I am now a true believer in bands.
I am totally agree. As a Keto-guy for 1.5 years, i can say (at least about my self) that you can build muscle with low carbs. I started Keto back on Jan 2018. The first month i dropped down from 70kg to 65kg losing all the water i had. I did not started keto for fat loss because i was already kinda lean. I tried it for all the benefits it provides. So i adjust my workout with 6 reps with more than 80% of 1RM. I did that because after 8 reps mostly i would run out of energy since low glycose levels. Each time i manage to hit the 6th rep, next set i raise my resistance on the bar or the machines, until i hit again the 6th rep with same weight. That tactic helped me increase my lifts faster than when i was on carb diet and the classic 8-12 reps. So after 7 months, i increased my body weight from 65kg to 72kg, with almost the same body fat i had when starting Keto..And Yes i have energy all day, and with this lifestyle and workout routine, i managed what i could not in previous 2 years with carb diet. TBH i have not tried Keto with higher reps, like 10-12 to see if actually i have catabolic results.
As a guy that i like to test things and do experiments with my self, i really like the idea to quit free weights and start resistant bands training..
James as always has really many legit points on everything he posts!
Just received your bands man and iLOVE the knowledge..canceled my of immediately. Already helped the knot in my trapezius
Best video on this subject I've seen in a while.
Mike D thanks brother. Appreciate it.
Best description I have seen on youtube for this. Broken down for easy comprehension, but still thorough. Thanks james!
riconater 321 thanks for the awesome feedback. I appreciate it my friend.
@@JamesGrage
Your welcome. I am excited for part two and definitely going to purchase your bands and incorporate them along with free weights for the many benefits you discuss.
All money ! Thank You James
Tom Wardzala thanks brother
Thank you James. This is the best and simplest explanation I've seen so far.
The best explanation of building muscle. Thank you!
Why did they send the avengers to defeat thanos when they could’ve sent James
Maybe he could could be the New Iron Man
yoni telake 😂
😂😂 you win for best comment
🤣🤣🤣🤣
I was gonna say Chuck Norris, but I'm going with your comment.
All of your vids are awesome! So informative, truthful, and precise. Started watching your vids a few weeks ago, and have changed a lot of my training routines, reflecting of your muscle building knowledge and recommendations. Seeing great results so far!💪
Hey Nick. That's awesome brother. I appreciate it.
James, you do a great job explaining things. Thanks for taking the time to do what you do.
GONEHAWKN70 thanks my friend. I appreciate it.
+James Grage, following your band series last year and tracking nutrition, i have been able to go from 193lbs(i was 247lbs) to 172lbs.....down from about 21% body fat to about 13%. I am ready to drop a bit more weight, but also put on some muscle too. Which workout program would you recommend? The Build or Body Shock? I am pretty sure i can cut some remaining body fat through nutrition. So i am leaning towards the Build program. Thanks again.
I started bands on Thursday of last week. And gonna be using them forevermore. They're great
boiled Nappies evacuates awesome! Welcome to the tribe! 👊
Did I just witness a cliffhanger on a bodybuilding video...
Manu Masson LOL. Yeah I guess it was - not intentional though. I just didn’t want to put up a 30 minute video. That would scare people away.
The chalkboard aesthetic is great !!!!!
i needed so I'm sharing it
the next videl after this is called
"Formula For Building Muscle"
the text on the video box says
"The Muscle Building Formula"
LETS GO !!!
Fantastic Explanation James. Goes into my saved files along with your ATT series. Thanks mate
Thanks Stephen!
Great information. I like how you break it down to where it's easily understood. Great job.
Wayne Dimirsky thanks Wayne! I appreciate it brother
So James, I recently received a full set of resistance bands. By using these, you truly believe that I can build the same amount of muscle mass if i were to just use gym equipment and not the bands? Great video brotha!
Sh3lby as long as you use them the right way. It requires the same principles as weight training - proper technique, the proper tension through the range of motion, the right rep ranges, combined with the right intensity - and of course the right amount of commitment, mental toughness and consistency.
James Grage gotcha, I really appreciate it my man!
@@rhoshe9629 hey, do you was successful?
Looking forward to the perfect formula .. Thanks for your posts
Thanks my friend. The second video will be following shortly
Great video! Muscles can't count but they do know time.
Using bands to strengthen muscle for calesthics and body weigh workouts. Love this class!!!
Great lesson
Can't wait for part 2
Tx
Dude this is brilliant. I was doing exactly what you said not to do ( sloppy reps dumbbell style and getting poor results )
So you re saying hold the tension for up to 30 secs
More than 30.. 5 to 6 seconds per rep would be the best
😱 to be continued. I was so focused and then that happened 😂
The greatest cliffhanger in the world
Joj1n 😂 Sorry about that. I just didn’t want to make a 30-minute video and scare everyone off.
Learned a great deal of knowledge with this episode. Informational video.
I feel like you're gonna triple your views this month haha
Great video, only thing I strongly disagree is about the keto diet not being good for bulding muscle. Gluconeogenesis has multiple paths, and glucose can also be generated from the glicerol found in fats, which is the main source of energy in a keto diet, so no braking of muscle there as long as there is enough fat and enough protein in the diet.
THE SCIENCE TO BUILDING MUSCLE 💪🏼😎 KEEP UP THE GREAT WORK 👍😁
Awesome explanation.
This video was F'ing amazing James. Thanks for explaining everything for us!!
Howard W. Thanks my friend.
I bought TA2 build . It's a great routine and really well put together. 10/10
Do you have plans to make another 3 month routine? . Should I increase band strength after the 3 month routine? .
Hey my friend. That's awesome! Welcome to the Undersun Tribe. Yes I've got some plans for the "next steps" after the initial 90-day program. In the meantime yes you're 100% on point - you'll want to focus on progressing with heavier resistance but you can also increase the intensity by supersetting exercises together. It will also speed up your workouts, keep your heart rate higher and potentially burn more calories.
@@JamesGrage thanks James. It really is an awesome workout. I appreciate your help. I'll try those tips. Bands are a lot of fun. I've had them for a few years but didn't really know what could be done with them until getting TA2 build.
Started using bands for the first time today which was shoulder day. Interesting experience, the feeling is definitely different using bands over free weights, the constant tension is a killer. I was sweating my ass off trying to get that last reps in. My plan is to alternate between bands and free weights since I hit a muscle group twice a week. So when I hit the shoulders again come Thursday, I'll use free weights, then bands again Monday and so on for each group.
great video, thanks
Thanks my friend!
we need more alphas like james.good work very informative thx
Hi James I am 59 and train regularly and only with bands I love them.
Great information here you touched on keto, my question is at 59 I am in pretty good shape but although I eat very healthy I still have some belly fat not gross but it’s there, am I making a mistake by using IF
16/8 is this causing me to not get more muscle as I know that more muscle mass equals less fat but I’m worried about getting fatter by eating more even good clean food.
By the way your physique is awesome and shows what is achievable.
Many thanks and I hope to get your comments.
Awesome video thank you!!!
Excellent presentation!
very cool! Thx a lot for your time and effort! BTw what a bad sunburn... get well soon^^
zampano0815 yeah I got fried that day. Forgot to put sunscreen on my face and neck.
Thanks for sharing your knowledge. I watch your U Tube presentations and have learned a lot. I am 77 years young and feel great. By the way I don’t know why it says Doug Brignole since that is not my name.
Thank you professor 👍
Im using more bands for training after injuries from incorrect free weight training when i was younger. My fault.
Sir what type of injuries did you experienced ??? Asking because I am having issues with my pelvic region after lifting incorrectly
@@luislanderos6795 Hi Luis. I tore the glute minor where it attaches to the pelvic crest whilst deadlifting and squatting. Its very important to learn correct technique and develop all muscle groups in balance. You should also look into Active Release Technique for releasing tight muscles. I would highly recommend starting a yoga class to improve flexibility.
Best thing for training. I gain some great muscle with bands and its simple to use. You can do everything with bands. I will use it after this pandemic 100%. If you want to get it get at trainhome shop (check on google) its awesome i love it so much.
i got from them to they are awesome, did you see they new products?
@@tomassmith5025 yea they are awesome
Hey James, I've got a question. I'll be going on vacation for 15-16 days soon, and i won't have access to a gym, but ill be able to take my resistance bands. Will i be able to gain/maintain muscle simply with resistance bands?
Just enjoy your holiday and rest and recover cant understand people who train on holidayl?, the gym will still be there when you get home
Ocular hey my friend. I haven’t lifted weights (or machines) in over a year and a half. I’ve only been using bands. If you use them correctly they can build or maintain muscle the same as weights. Check out Undersunfitness.com when you have chance. I put my complete program on there
@@JamesGrage Cheers! I'll take a look
Is there a difference between bands that are used to add extra tension to a barbell and bands used alone?
mighty quinn awesome question. It’s actually one that requires more detail so I should make a video out of it, but long story short, when you are using bands in combination with weights you are using the linear variable resistance of the bands to add more tension at the top of the range of motion. This way you can use a weight that you can handle at the bottom of the ROM (where you have less strength), maintaining good technique, yet have more resistance at the top where you are stronger. Not sure if you saw last week’s video, where that was part of the topics covered. Now with bands alone you can accomplish the same but it requires proper technique to get the right resistance (manipulating the LVR of the band)
Excellent lecture!!!!
I like how bands increase tension up to peak contraction on the concentric part of the lift, but it annoys me how the opposite is true.
I.e. when you're doing the eccentric part of the lift, the tension gets gradually less as you lower the band. In that part of the lift, free weights are superior for me
Joseph Stankaitis hey Joseph. Here’s an easy solution for that - when you pre-stretch the bands more (either by stepping further away from the anchor point or by grabbing the band closer to the anchor point) you are eliminating a lot of the variable resistance. This way you’ll have a more constant resistance all the way through the ROM like you would with weights. I mix this technique in my sets when doing negatives
Hi James, first of all, I am a huge fan and a proud owner of your TA2 program. But, even when my most favorite Avenger drops some bro science, it has to be corrected.
Gluconeogenesis takes place primarily in the liver and it is a creation of new glucose from different sources such s proteins and fats. These are taken from the dietary sources, meaning that the catabolic state described by you of breaking down the muscle tissue for Gluconeogenesis only happens in a starvation mode. As long as one maintains a healthy and clean nutrition intake, this will never occur. Hence the Keto or any other low carb diet has nothing to do with it.
There's research to support all this, please look it up.
You made a revolution in a fitness world with the resistance bands, do the same with nutrition and get away from the outdated fitness industry standards.
Be the Captain America from 2019 and not the one from 70s :)
Hupo FIT hey my friend. First off, thank you for joining the Undersun/TA2 tribe! Also thank you for the support through the years. I really appreciate it.
You’re correct that most gluconeogenesis takes place in the liver, but it doesn’t change the fact that the amino acids that are being broken down are still coming from muscle, as well as dietary sources. This is why they say that amino acid supplements help prevent muscle breakdown. Check out this article when you have a moment: www.ncbi.nlm.nih.gov/books/NBK22591/. Remember that as far as your body is concerned, a keto diet is a “starved state” as it pertains to glucose stores.
I would also ask you to keep an open mind to what we call “bro science” because you can’t dismiss 25+ years of “gym testing” just because of a 9-week university study conducted with subjects that don’t workout. Every bodybuilder or workout enthusiast that I’ve ever known (and believe me I’ve known a lot) has lost muscle mass during low-carb and/or keto dieting. There’s a reason. Now I’m not knocking keto dieting. It’s very effective for losing fat but it’s simply not the best nutrition strategy for building muscle. Remember that low carb dieting is an industry and it’s full of people with an agenda. That’s why I’m not a huge fan of brands that only promote low carb. It’s a fit for some and not a fit for others, but it doesn’t make one way right and another way wrong. There’s different strategies for different goals. Now with all that being said, I actually follow a relatively low carb nutrition strategy but I get enough carbohydrates to maintain glycogen stores, for high internists exercise (lifting) but I make sure that it is low glycemic and low glycemic load. By doing so I’m managing my blood sugar levels and therefore insulin levels, which is the most important factor for losing fat. I’ll do a video on it in the future. Anyway, I hope this clears things up and hopefully I’m still you’re favorite super hero. 😜
@@JamesGrage bro science comment was not in place, I follow you and buy your products because I have seen enough and I can tell who knows what is one talking about and that's exactly why I did not mean to dismiss your 25+ years of exp. My apologies. I also understand the food industry agendas and I hate how they monetize absolutely everything. Keeping your hormones under control by eating clean is the only right way in my humble opinion. I still, however, believe the research I read and if you still remember me in 12 months time, I will self apply it to prove my point that I can build muscle with zero carbs, intermittent fasting, and your bands :P
Great material, James.
Excellent information thank you!
🤙thx for explication. From France!🤙
You're very welcome my friend!
Gracias❤
That’s what I’m looking for resistance bands
During the covid19 period thank you man
I appreciate you
great video sir,
love and respect from India
saurav ghosh 👊
Im interested to know ur background? New to ur channel, are you a certified trainer with degrees? If so, what university did you attend? Ur very knowledgeable.
Very well explain as always
Excellent video. I work with weight, bodeyweight, heavy KB, but bands are
Superior. Thanks
I've been looking into resistance bands training. I've been doing calistenics for the past 4 months so far. I am wanting to expand my horizons. Does your program work all muscle groups?
yes it does fam
Do deadlift, shoulder press, row, band push up, squat. Thats the main res.band workout for all group muscles
Thank you very much for your advises.
Hey James, are you in the shape you are in from just using resistance bands?
F
Never.
I would love to hear you and Thomas delour(I cant spell his name) have a conversation on muscle building. He’s big on the keto diet.
Also Steven Lopez...ifbb on keto !
He’s a snake oil saleman... his stuff was debunked by James Linker (shredded sport science)...
@@OperationEndGame - oh please!
James Linker is a skinny little guy. He doesn't even look healthy himself.
Keto diet works great for me.
Daniel Mann funny, i stopped watching Linker several months back... He’s just regurgitating literary science without putting it in an actual application.
I have a theory that I haven't heard anyone talk about and I was wondering if you could tell me if it holds water.
The theory is the tension and or stress is just a trigger to signal the blood and resources to come into the muscle. The brain sending an impulse to a muscle or part of a muscle triggers with it the resources to manage the loads that you are handling in an attempt to prevent failure. (Where the impulses goes the blood goes)
The problem is that happens on a delay. Once the effort stops the allocated resources continue to rush into the area and restore depleted resources and repair damage. Because the fascia acts like a bag within a bag within a bag. When the tissue is inflated with blood, is warm and more stimulus is applied. The movement is now. Putting physical stress on the fascia as it stretches. Due to the pressure and stimulus. This is allows more resources to pool in the muscles for future loads and aids in repairing damage. There is a limit in the space and time between sets to get this effect. While the strength is the ability to handle load through the ability to send a signal and the tissues ability to respond to that signal and doesn't require size. Size is about resource storage. And tissue density that is a result of extra resources being drawn the the area.
Does my theory hold water?
Where do i go to purchase your product james grage
Hey Bobby. You can find the resistance bands and program here undersunfitness.com/pages/build . Hope you have you join the Undersun Tribe my friend!
Thanks James, great info in such an easy to comprehend presentation. Do you feel you can get adequate eccentric training with resistance bands? I know you've talked about pre-stretching the bands to keep tension present, do you find that to be enough? BTW I'm enjoying the TA2 build workout program.
Colin hey brother. Yes if I pre-stretch them, which takes some of the Linear Variable Resistance out of the band, then I get a great negative. The speed at which the bands want to snap back to their testing state is much faster than gravity would pull a dumbbell. I feel this requires extra effort to control the eccentric. I also like the fact that I can do negatives by myself without a spotter since it’s easy to position the band at the top of the ROM without having to do the concentric.
Hey james how u doin man ....happy to see u 😍
Harshit koshti thank you! 🙏
Very good info..thank you