I have been training exclusively with bands at home for two years. I never set foot in a gym again or used any type of weights, only bands. I tried many different methods and ways of training with them and the experience gained during this time allowed me to understand that reducing the speed of repetitions is the best way. Go to absolute failure in one and only one set; slowing down will put a ton of resistance on your band and you'll achieve failure in just a few reps while extending your time under tension.
Hey, same here. Im working out for 1.5 years already with just bands. I have a mixed feeling. In order to properly progressively overload, going toooo slow is contraproductive. I like going slow and it puts a lot of stress on your muscle. But training with very slow movement of the band is harder to progress. Adding lightest bands possible (5 kg bands) is the way to go and always a bit faster in the concentric than in the negative. Finding the right tempo which puts enough stress to your muscle but also let you be explosive while pulling and pushing in a controlled way is key. Using a bench can help a lot with chest press, triceps overhead extension seated, shoulder press, skull crusher and so on. Plattform is king for rowing, front squad and deadlift. Using multiple layered bands (for example rogue ones have 15) puts a lot more stress on your muscle then double layered bands as undersun. If you use a lot time under tension, then the difference is not as big, but with more explosive movement its way easier to contract your muscles and put them under a lot of more stress with multiple layered bands. I do a warumup set and then go heavy to reach 10 max and if I reach 10 add a light (5kg) band. Always do partials, even after you cannot do a partial anymore, take a couple sec and do it again. How much did you gain from just working out with bands?
@@rockweapon7895 great post! How many times a week do you train each muscle group and how many exercises per muscle group , do you do, if you don’t mind me asking?
Intensity of effort to contract as many motor units as possible is the key. I personally do 2-3 sets each time just to make sure I generate a great enough stimulus, but it sounds like you are pushing pretty far with your setup. Great work.
saying this is a great video is an understatement. I have been watching your channel for years, and seeing you hesitant about using resistance bands in the beginning to be an advocate is a serious thing. You are one of the few fitness content makers that really covered all aspects of resistance band training. Now, I'm encouraged to train with a resistance band again.
It's certainly become more of a focus as prices for everything else are just so high! I still have some issues, but I'm trying to find ways to make resistance bands a good option for those that don't have deep pockets and still want to get in their workouts with busy schedules. Thanks for watching!
Not any direct ones (just a video on some exercises that are tough because of setup). I think I may look to make one though this week or next as it is a good idea!
Thanks for the great info and tips! Because of what I have learned via channels just like yours I have been able to get some pretty good gains at home using resistance bands and a total gym. I was even surprised to see how strong I have gotten when I visited a real gym for a few days. I'm enjoying working out with bands. Keep the great content coming!
I've been using bands exclusively for 12 weeks and have seen fantastic results. A large part of that is my diet, which I think you need to talk about more. I've gone from 19% body fat down to 16% body fat in that time because I am exercising consistently and eating 1800-2000 calories per day. Once I get the physique I want I will adjust my calories up to maingain. I really think that a proper diet plus resistance training is all you really need.
@@Smokedawggggg not as much as I should. I’ve started going on bike rides 1x a week slowly building up my distance. Current longest ride this year is 30 miles.
@@Smokedawggggg you got this. It’s not a fast process but if you manage your eating and routinely exercise you will see results. Take daily pictures to help with motivation and for something to reference even when you think you aren’t making progress. I even left my belt at its original sizing to keep reinforcing my progress even though it wasn’t helping hold up my pants. I’m of the opinion that cardio isn’t necessary and eating drives 50-75% of the results. Cardio can help push you over that edge if you really aren’t progressing like you want.
Excellent video. Your 'suitcase squat' is what I would usually call a band deadlift, as it resembles a trap-bar deadlift..? I don't use a bar, plate or handles--I just stand on a loop and grasp it directly.
Yeah, I decided to go with the name I put with dumbbells. Either name works. Watch out for resistance against your ankles pressing in as you add more tension to "heavier" bands. Also, the platform can standardize your setup which helps with tracking.
@@GamerBody Being big and fat reduces the stability challenge... 😁 ...But I do sometimes use a cutting board. P.S. I especially appreciate someone mentioning that the oft-cited 'challenge' with bands re. the ROM and lack of lengthened challenge is very, very easily overcome... It is frustrating to hear, again and again, barbell experts dip their toes into bands and make all kinds of unfair, negative judgements.
Some TH-camrs said that you got to train muscles in their most stretched positions, so bands are useless. But my experience proved otherwise. I got good results with bands, sometimes even better results than I got with gym equipment. So I'm gonna keep using bands. They feel good and the results are also good.
It's another fad type of training that won't matter for the vast majority of people. Intensity of effort and making sure the muscle is brought to or close enough to failure to generate a muscle building stimulus is all that is needed. I do add in 2 partial reps art the end, but that is just to make sure I have nothing left in the tank.
Enjoyed the video! Would love to have you on my podcast to talk about your channel in general and your experience with resistance bands in particular. Can I email you?
Thank you for all your videos. I second the step bench setup request, I started this week following your videos and in some of them it’s hard to get it setup fast and easy, like the row sitting one. Same for the lifting ones sometimes it’s hard to see if you’re supposed to put the ends of the bands on both ends of the bar, or you need to put the band through the bar. Btw do you have a link to both the music theory posters you have?
Are there any specific exercises you would like me to add in? I can definitely show the seated row and some of the tough ones like Overhead Press and Chest Press, but any others?
Thank you! Maybe asides from those Front squat and if there is an alternative to bodyweight pull up you recommend for beginners, before investing on a pair of door thingies and if you totally suck and probably wouldn't even make one 😅@@GamerBody
I have significant tremors in my hands and arms, which make the resistance band movements very shaky…almost to the point that I feel like I’m losing control. How does the Spediance movement compare to the resistance bands?
It is something you have to get used to as you can't use momentum in the movement like you can with free weights. I find the Speediance a lot harder than both resistance bands and free weights/bodyweight as it is constant tension the entire time. Even if it goes to 220lbs, those 220 feel a lot harder than standard weights.
Does it matter if I use resistance bands or tubes. I have tubes but every video I’ve watched, everyone is doing demonstrations using bands. So I’m guessing the flat bands are better lol.
I used to use the tubes, and have a video on why they are better. That was after building my setup with loop bands and seeing how much better they are with the bar and J hook handles.
@@drewski1867I’ve used both, and what I really dig about bands is that you get a lot more variation of resistance depending on how you step on the band, either as an “O” or a “U”, so you’re getting twice as many resistance variations vs tubes.
Great video! Non related question, how long does it take to notice band losing tension because of use and time (for instance stronger 60kg band)? And also when it happens how much do you feel that it has lost in tension? I know that all of that must be subjevtive personal expirience but Im wondering anyway.
Personally, I haven't seen/felt any in both the UnderSun and Sunpow. I am positive it has changed, but even so, I can't really tell. I used the UnderSun for over a year and could never tell. I am using Sunpow now (on and off for some time) and I also can't tell the difference. Based on my anecdotal response, it is a pretty long time. Not sure if anyone else has a different experience.
Different resistance curves. You could potentially do both, but I personally like to pick one style and go with it. Again, resistance curves do come into play, but as long as you train close enough to failure, it may not matter much in the end.
Yeah, I just use the one in the video as it is on Amazon and relatively cheap (also the 4 inches provides some good pre-stretch to start with). If you have another you like though it should work. Just make sure you follow the principals in the video.
Not really now. I am trying to find cheaper options for the build as everything is getting so expensive. I even built out a spreadsheet for the cost of my dumbbells/body weight home gym the other day and it is over $1000 with just 50lbs dumbbells. While I could go cheaper, parts as to why I like the equipment I have would be removed for a large negative (example, moving to Yes4All dumbbells would require a lot more time to change weights, but is an option that is cheaper). Sunpow bands are half the cost of UnderSun, and I've found them to work well with my current setup.
![How To Use [ Resistance Bands ] | 🏆 Best Beginners Guide By 💪 James Grage, Undersun Fitness](http://i.ytimg.com/vi/zWveMGgKtC8/mqdefault.jpg)
I have been training exclusively with bands at home for two years. I never set foot in a gym again or used any type of weights, only bands. I tried many different methods and ways of training with them and the experience gained during this time allowed me to understand that reducing the speed of repetitions is the best way. Go to absolute failure in one and only one set; slowing down will put a ton of resistance on your band and you'll achieve failure in just a few reps while extending your time under tension.
Hey, same here. Im working out for 1.5 years already with just bands. I have a mixed feeling. In order to properly progressively overload, going toooo slow is contraproductive. I like going slow and it puts a lot of stress on your muscle. But training with very slow movement of the band is harder to progress. Adding lightest bands possible (5 kg bands) is the way to go and always a bit faster in the concentric than in the negative. Finding the right tempo which puts enough stress to your muscle but also let you be explosive while pulling and pushing in a controlled way is key. Using a bench can help a lot with chest press, triceps overhead extension seated, shoulder press, skull crusher and so on. Plattform is king for rowing, front squad and deadlift. Using multiple layered bands (for example rogue ones have 15) puts a lot more stress on your muscle then double layered bands as undersun. If you use a lot time under tension, then the difference is not as big, but with more explosive movement its way easier to contract your muscles and put them under a lot of more stress with multiple layered bands. I do a warumup set and then go heavy to reach 10 max and if I reach 10 add a light (5kg) band. Always do partials, even after you cannot do a partial anymore, take a couple sec and do it again. How much did you gain from just working out with bands?
@@rockweapon7895 great post! How many times a week do you train each muscle group and how many exercises per muscle group , do you do, if you don’t mind me asking?
Intensity of effort to contract as many motor units as possible is the key. I personally do 2-3 sets each time just to make sure I generate a great enough stimulus, but it sounds like you are pushing pretty far with your setup. Great work.
saying this is a great video is an understatement. I have been watching your channel for years, and seeing you hesitant about using resistance bands in the beginning to be an advocate is a serious thing. You are one of the few fitness content makers that really covered all aspects of resistance band training. Now, I'm encouraged to train with a resistance band again.
It's certainly become more of a focus as prices for everything else are just so high! I still have some issues, but I'm trying to find ways to make resistance bands a good option for those that don't have deep pockets and still want to get in their workouts with busy schedules. Thanks for watching!
You deserve more subscribers.
Agreed.
And more views!
Love these video’s. I am a huge fan of bands and use them at every workout along with my body weight training. Keep up the great work.
Do you have any videos on how you set up with the step bench?
Not any direct ones (just a video on some exercises that are tough because of setup). I think I may look to make one though this week or next as it is a good idea!
That would be awesome!
Thanks for the great info and tips! Because of what I have learned via channels just like yours I have been able to get some pretty good gains at home using resistance bands and a total gym. I was even surprised to see how strong I have gotten when I visited a real gym for a few days. I'm enjoying working out with bands. Keep the great content coming!
I've been using bands exclusively for 12 weeks and have seen fantastic results. A large part of that is my diet, which I think you need to talk about more. I've gone from 19% body fat down to 16% body fat in that time because I am exercising consistently and eating 1800-2000 calories per day. Once I get the physique I want I will adjust my calories up to maingain. I really think that a proper diet plus resistance training is all you really need.
I mean, a proper diet is really needed with whatever modality you use. It is a reason I don't have better results than I do now :)
Do you do cardio?
@@Smokedawggggg not as much as I should. I’ve started going on bike rides 1x a week slowly building up my distance. Current longest ride this year is 30 miles.
@@Olmekc I’m tryna lose like 90lbs bro
@@Smokedawggggg you got this. It’s not a fast process but if you manage your eating and routinely exercise you will see results. Take daily pictures to help with motivation and for something to reference even when you think you aren’t making progress. I even left my belt at its original sizing to keep reinforcing my progress even though it wasn’t helping hold up my pants. I’m of the opinion that cardio isn’t necessary and eating drives 50-75% of the results. Cardio can help push you over that edge if you really aren’t progressing like you want.
Bands are a pretty good tool.
Excellent video.
Your 'suitcase squat' is what I would usually call a band deadlift, as it resembles a trap-bar deadlift..? I don't use a bar, plate or handles--I just stand on a loop and grasp it directly.
Yeah, I decided to go with the name I put with dumbbells. Either name works. Watch out for resistance against your ankles pressing in as you add more tension to "heavier" bands. Also, the platform can standardize your setup which helps with tracking.
@@GamerBody Being big and fat reduces the stability challenge... 😁 ...But I do sometimes use a cutting board.
P.S. I especially appreciate someone mentioning that the oft-cited 'challenge' with bands re. the ROM and lack of lengthened challenge is very, very easily overcome... It is frustrating to hear, again and again, barbell experts dip their toes into bands and make all kinds of unfair, negative judgements.
Some TH-camrs said that you got to train muscles in their most stretched positions, so bands are useless. But my experience proved otherwise. I got good results with bands, sometimes even better results than I got with gym equipment. So I'm gonna keep using bands. They feel good and the results are also good.
It's another fad type of training that won't matter for the vast majority of people. Intensity of effort and making sure the muscle is brought to or close enough to failure to generate a muscle building stimulus is all that is needed. I do add in 2 partial reps art the end, but that is just to make sure I have nothing left in the tank.
Enjoyed the video! Would love to have you on my podcast to talk about your channel in general and your experience with resistance bands in particular. Can I email you?
Thank you for all your videos. I second the step bench setup request, I started this week following your videos and in some of them it’s hard to get it setup fast and easy, like the row sitting one. Same for the lifting ones sometimes it’s hard to see if you’re supposed to put the ends of the bands on both ends of the bar, or you need to put the band through the bar.
Btw do you have a link to both the music theory posters you have?
Are there any specific exercises you would like me to add in? I can definitely show the seated row and some of the tough ones like Overhead Press and Chest Press, but any others?
Thank you! Maybe asides from those Front squat and if there is an alternative to bodyweight pull up you recommend for beginners, before investing on a pair of door thingies and if you totally suck and probably wouldn't even make one 😅@@GamerBody
Bonjour peut-on prends de la masse musculaire avec bande élastique musculation
I have significant tremors in my hands and arms, which make the resistance band movements very shaky…almost to the point that I feel like I’m losing control. How does the Spediance movement compare to the resistance bands?
It is something you have to get used to as you can't use momentum in the movement like you can with free weights. I find the Speediance a lot harder than both resistance bands and free weights/bodyweight as it is constant tension the entire time. Even if it goes to 220lbs, those 220 feel a lot harder than standard weights.
Does it matter if I use resistance bands or tubes. I have tubes but every video I’ve watched, everyone is doing demonstrations using bands. So I’m guessing the flat bands are better lol.
I used to use the tubes, and have a video on why they are better. That was after building my setup with loop bands and seeing how much better they are with the bar and J hook handles.
@@GamerBody thanks for the info
@@drewski1867I’ve used both, and what I really dig about bands is that you get a lot more variation of resistance depending on how you step on the band, either as an “O” or a “U”, so you’re getting twice as many resistance variations vs tubes.
Great video! Non related question, how long does it take to notice band losing tension because of use and time (for instance stronger 60kg band)? And also when it happens how much do you feel that it has lost in tension? I know that all of that must be subjevtive personal expirience but Im wondering anyway.
Personally, I haven't seen/felt any in both the UnderSun and Sunpow. I am positive it has changed, but even so, I can't really tell. I used the UnderSun for over a year and could never tell. I am using Sunpow now (on and off for some time) and I also can't tell the difference. Based on my anecdotal response, it is a pretty long time. Not sure if anyone else has a different experience.
@@GamerBody I suppose its much brand/quality related. I myself use decathlon bands and was wondering what to expect with longer use... Thanks anyway.
why dont you combine both bands and weights?
Different resistance curves. You could potentially do both, but I personally like to pick one style and go with it. Again, resistance curves do come into play, but as long as you train close enough to failure, it may not matter much in the end.
Can I use another platform other then Step Platform?
Yeah, I just use the one in the video as it is on Amazon and relatively cheap (also the 4 inches provides some good pre-stretch to start with). If you have another you like though it should work. Just make sure you follow the principals in the video.
@@GamerBody thanks
Are you still using the undersun resistance bands?
Not really now. I am trying to find cheaper options for the build as everything is getting so expensive. I even built out a spreadsheet for the cost of my dumbbells/body weight home gym the other day and it is over $1000 with just 50lbs dumbbells. While I could go cheaper, parts as to why I like the equipment I have would be removed for a large negative (example, moving to Yes4All dumbbells would require a lot more time to change weights, but is an option that is cheaper).
Sunpow bands are half the cost of UnderSun, and I've found them to work well with my current setup.