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How to Use Resistance Bands for Muscle Building

Resistance Bands

Resistance bands are a great way to exercise as they are very cheap to buy and can be carried with you everywhere due to their size.

If you are at work or out on the road you can take them with you and complete a workout wherever you happen to be.

If you use resistance bands as part of your workout they will burn calories and give you fat fighting benefits.

You will get a boost of energy the same as with all exercise but the question is can you build muscle with just exercising with resistance bands?

Whenever we lift something our muscles are strained, we may as well say that micro-sized tears occur and these injure your muscles.

At this point your body will mend the torn muscles and at the same time your muscles will become stronger and bigger, they will not return back to their previous strength and size.

This is why people that workout regularly and consistently increase their weights will build stronger muscles.

Choosing Your Resistance Bands.

If you are going to purchase resistance bands you will notice that there are a number of shapes and sizes for you to pick from, however one thing that is consistent in all brands is that they will have a certain weight resistance.

For example a 7 pound band will not allow you to stress your muscles more than 7 pounds (hence why a lot of people think that these resistance bands will limit how strong you can become.)

You can use resistance bands for muscle building in all kinds of ways but if you limit yourself to using up to a 20 pound band, your muscle growth will eventually reach its limit.

You can continue to use the same band and this will build your muscle endurance, it just won’t give you bigger and stronger muscles.

Can you use Resistance Bands for Muscle Growth?

Working out with resistance bands will help you build muscle as long as you keep working out with bands of higher resistance.

This will then allow the muscles to tear and then re build themselves.

You should pick resistance bands that will stack together and that way you can add as many together as you need to in order to increase your muscle size.

Before you know it after a few work outs with a number of resistance bands your muscle strength will have reached new heights.

You should bear in mind that to develop massive muscles you are then stepping up into the bodybuilding zone and will have to start using weights in a gym, or start bodyweight training.

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Bodyweight Training

Can Bodyweight Training Build Muscle?

Bodyweight training

The answer to this is yes.

However if you wanted to continually build muscle so that you increasingly gain more and more muscle weight, apart from bodyweight training you would need to be using weight machines or incorporating weights into your training.

Bodyweight training is not going to be for you if you are hoping to compete in bodybuilding competitions.

If your aim is to build muscle that will help make things easier for you in everyday life then bodyweight exercises are for you and you will see better results from this than if you were to complete conventional strength training.

So what is the difference between the two? In bodyweight training your muscles are elongated whilst you are exercising (isometric contraction) which builds definition and tones your muscles.

In weight training your muscles are contracted (eccentric contraction) and this is what builds bulk.

There are a few bodyweight exercises that are the same as exercises where you will use a piece of weighted equipment.

As an example, a chin-up and a lat pulldown are exactly the same exercise if the weight you are using is the same as they use the same muscles.

The only difference here is you can add more weight to lat pulldowns and with chin-ups you are limited to your bodyweight.

You can make bodyweight exercises a lot more effective by continually stressing one particular muscle.

For example you could hold your weight in the same place for a long period of time adding more stress to that particular muscle. Gymnasts use this technique to their advantage in a lot of their routines.

You can use isometric contraction to your advantage by completing pushups in a certain way.

Start in the pushup position, lower yourself to the floor and stop just before your upper arms are parallel with the floor.

Stay in this position for 40-60 seconds and come back up. It’s not going to be easy, but if you complete this 5 times, then rest for 10 seconds and repeat, you will start to build muscle and it will get easier.

When you start to build muscle, you can do more repetitions or hold the position for longer than 60 seconds.

Bodyweight training is for you if you want to ‘buff up’ a bit but not be completely muscle bound.

You are in control of where you want to build the muscle, can work on that particular area and you can easily use your imagination and think of ways to take bodyweight exercises to the next level.