|
The Question: Resistance bands can be fun and very convenient when on vacation. What is the best workout with resistance bands? Be as descriptive as possible (include sets, reps, etc). What kind of benefits can you expect from the use of resistance bands and are they really worth the money? Be as descriptive as possible. Show off your knowledge to the world! The Winners:
To use your credit, e-mail Will @ will@bodybuilding.com for more info.
Most people who lift weights will tout the greatness of free-weights as the best mass builder. While free weights are great, resistance bands can have their place as well. In the past, resistance bands have gotten a bad name as they became seen as only for middle-aged women doing some aerobic workout with 5 pounds of resistance. Some distinct differences in resistance bands can make them useful to anyone, especially those who will be away from any gym for a while.
There are several advantages to using resistance bands. The first and most obvious advantage is how much easier they will fit into your luggage compared with free weights. There is also a mechanical advantage in resistance bands that resistance is maintained through every part of the motion while many similar free weight exercises are actually non performing work during parts of the lift when movement isn't against gravity at a large enough angle.
With your resistance band training, every part of both the concentric and eccentric part of the exercise has resistance, resulting in better range of motion strength and more complete stimulation. The downside to resistance bands are that you can't really perform near maximum lifts and the limitation of exercises (the latter of which I will try to help overcome).
   Click Image To Enlarge. Bench Press.
  Click Image To Enlarge. Cross-over.
 Click Image To Enlarge. Curls.
  Click Image To Enlarge. Triceps Extensions.
  Click Image To Enlarge. Skull-Crushers.
  Click Image To Enlarge. Shoulder Press.
  Click Image To Enlarge. Lateral Raises.
  Click Image To Enlarge. Upright Rows.
 Click Image To Enlarge. Rows.
  Click Image To Enlarge. Back Flyes.
  Click Image To Enlarge. Good Mornings.
  Click Image To Enlarge. Squats.
    Click Image To Enlarge. Calf Raises.
  Click Image To Enlarge. Weighted Sit-ups.
Using the exercises given above, you can set up a workout routine as you wish. With resistance band-based workouts, the best would most likely be 3 full-body workouts or a 2-day split with Day A on Monday and Thursday and Day B on Tuesday and Friday.
Follow the basic structure of a normal workout. Warm-up, use an appropriate weight and keep about a one minute rest between sets. The routine can be tailored to fit your schedule and training preferences, changing the sets and frequency as you please. I wouldn't alter the rep range too much as resistance bands aren't as optimal for very low rep sets, and rep ranges much higher are less effective.
As with any exercise routine, resistance bands will increase the strength of your muscles and stimulate growth. What they will also do is hit the full range of motion, working many parts of a lift and muscle often not worked by free weights (i.e. free weight curls and triceps extensions aren't working during the whole motion).
 To View Top Selling Resistance Bands Click Here.This in turn will increase flexibility and applicable strength and more muscle stimulation. So it becomes quite obvious that for anyone who needs a way to work out on vacation, periodically can't get to the gym, or wants something extra to add to the workout, resistance bands are well worth it. And at such a low cost, there's little reason not to invest in them.
Going on vacation... need a convenient way to get a good workout in? Or do you want to take a new approach to resistance training, and ditch the dumbbells? Look no further than training with resistance bands! Resistance bands have been around for quite some time now, but many fitness fanatics and bodybuilders are a bit hesitant to actually using them. If you happen to be one of those exercisers who refrains from using these useful bands in your training, it's time to take a new approach!
Unlike free weights, resistance bands provide the exerciser with constant tension on the muscle - which is not possible with the use of dumbbells or barbells. This allows the exerciser to really focus on both the concentric (lifting portion) and eccentric (lowering portion) of the movement. The working muscle actually shortens during the concentric phase of a movement and lengthens during the eccentric phase of a particular movement. Most lifters completely neglect the eccentric phase of a particular movement.
For example, while most lifters are performing a standard barbell curl, they often lift the weight up explosively and lower it back down at an incredibly fast rate. Last time I checked, weight training is supposed to stimulate the muscle and recruit as much muscle fibers as possible. Don't expect very much from lifting in that manner. However, with the use of resistance bands, the muscle is provided with constant tension and the concentric phase and eccentric phase of the movement is much more controlled. This results in a completely new challenge for the muscles, which in turn forces the muscles to adapt.
Choosing which type of resistance band is quite simple. If you're an experienced lifter, then a thicker band is the one for you. The reason being is that the thicker the band, the more resistance there will be. If you're a beginner or intermediate lifter, then a band that provides you with less resistance is suitable for you. I recommend purchasing a combination of thicker bands and bands that offer less resistance, as certain exercises require more resistance than others. I recommend purchasing Harbinger's resistance bands, as they are very reasonable and adjustable. The great thing about these bands is that are available in several resistance levels - heavy, medium, light, and super heavy resistance. These bands are available in Bodybuilding.com's cyberstore.
This is a full body workout with the use of resistance bands only. It can be used for one workout while on vacation or can be established as an actual routine. I suggest using a 3 day split with this routine. Below is a general outline of the workout if you plan on implementing this workout into an actual routine.
Regardless of what option is more suitable for you or if you only plan to use this workout once while on vacation, the structure of the workout remains the same.
Resistance bands will strengthen and elongate the muscle fibers. They also increase your flexibility tremendously. Resistance bands will stimulate the muscles in a manner that is impossible to do with the use of free weights by allowing you to perform much more controlled movements, keep constant tension on the muscles, and really emphasize on the concentric and eccentric portions of the movement. With the recommended short rest periods in between sets, expect your endurance and stamina to increase - which in turn will improve your cardiovascular health! Resistance bands are certainly worth the money. When the gym is closed or while you're on vacation, or you just can't get a workout in for whatever reason, resistance bands offer an alternative way to train the muscles!
Whenever I go on vacation, I always bring along my resistance bands so I can get a good workout in. The price of the bands is very reasonable as well, so I see no reason why you wouldn't want to purchase some bands if you're always on the road or if you're looking for a new way to stimulate the muscle fibers! Best of luck with all of your training! Related Travel Articles:
Recommend this article to a friend by e-mail here! Visitor Reviews Of This Article!
Related Articles
|
|||||||||||||||||||||||||||||||||||||||||||||||||||||
Sign in for more FREE features and tools!
|
|
Give Us Feedback:
Report A ProblemSite Feedback |
Follow Us:
|
Bodybuilding.com Newsletter
Receive exciting features, |
