Build Muscle at Home: 3-Day Resistance Bands Workout Routine

[@GamerBody]

I've been working on this workout program for the past year or so. It has continued to evolve, but I finally got it to where I like it. It fits my schedule very well, is time effecient, can be done just about anywhere, and is really easy to follow. Free Workout Program: gamerbody.com Equipment: ► GEKU Resistance Bands Bar: amzn.to/3QLwhKC ► SunPow Resistance Bands: amzn.to/47oBwXz ► Step Platform: amzn.to/47qjTqy ► Felt Pads: amzn.to/3S3QqxO ► ACBEE J-hook Resistance Bands Handles: amzn.to/440pHFH ► Body Boss Door Anchor: amzn.to/45Je3ia Other Bar: ► Innstar Resistance Bands Bar: amzn.to/42WxQJB ► Triangle Links (M10): amzn.to/46iMY7c Free Content: ► Subscribe: gamerbody.com/youtube ► Workout: gamerbody.com/ ► Equipment: gamerbody.com/equipment/ ► Resources: gamerbody.com/resources/ Want to jump to a specific part of the video in case you need a refresher, here are the timestamps: Timestamps: 0:00 Intro to Workout 0:28 Workout: Things to Know 5:04 Home Gym Equipment: Resistance Bands Breakdown 7:14 Workout Overview: Breakdown of Sets, Reps, Rest, etc. 9:22 Workout Day 1 Exercises 11:05 Workout Day 2 Exercises 12:51 Workout Day 3 Exercises 15:41 Where is Cardio? 16:07 Full Free Workout Template Let me know your thoughts in the comments!

[@Chrisy_Ann]

thank you so much for your videos and programs!

[@loulopez554]

Not only do these workouts make sense, the way you break them down is perfect. Many thanks.

[@bentbike]

I'm 65. I started on a used total gym a few months ago. I switched to your program 2 weeks ago. i just had the best physical in five years. 6 percent increase in muscle mass, 4 percent drop in body fat. Have not been on any diet or changed anything else. Thank your great content and advice.

[@jls769597]

Thank you very much for all your hard work and sharing this information. I’m new on resistance band training. I appreciate your content. 🙏👍👌🙌🔥

[@onpoint357]

Another method that can be done with resistance bands when reached muscle failure (to guarantee full muscle failure exhaustion) is when reached muscle failure hold and squeeze until muscle gives out.

[@GamerBody]

Can be an option. Similar to a static hold as long as you can.

[@coreworkercoreworker3761]

Good presentation

[@20as-sgf]

Thanks!

[@GamerBody]

Thank you! Extremely generous :)

[@Chrisy_Ann]

Thanks you the videos and also for posting your equipment links! there’s so much out there to choose from . my plan is to finish my year at the gym with my personal trainer (6months left) then move to home workout using bands for a year to build a routine. then Speediance.

[@nmesquiti]

Thank you for your videos on workouts and for the video on the bar. I subscribed and will watch your videos. Thanks and good bless you.

[@onpoint357]

Have you seen the vector athletics squat resistance band belt? Useful kit that eliminates the need to have the bar on shoulders etc when doing squats. So the focus is purely on legs so you can really load up the resistance.

[@GamerBody]

It has come up a couple of times. I may look into it as it could help. Otherwise you could do suitcase squats with the J hook handles.

[@onpoint357]

@@GamerBody Suitcase squats with handles is definitely another good option

[@naveen-prakash95]

Hi Darrik, do you have plans of putting a similar video which showcases the 3 day workout routine using Dumbbells and Body weight (Pull Up, Dip etc) combo ?

[@GamerBody]

I do! I think Ill looked into it next as I start doing some other videos on the exercises I do and such. It would be good to do both the dumbbells and Speediance Gym Monster as well just so people can see what it all looks like.

[@naveen-prakash95]

Awesome! Looking forward to it. Big fan of your program and videos. Appreciate everything you do!!

[@Rfrob52]

I may switch to this routine with the new year. Already have the J hooks and Undersun bands (from your recommendations in previous videos) My questions are about options for bars. 1.The Innstar 2 piece bar would be the most practical for travel but will it be adequate for regular use with resistance bands at home as well?, and 2. I have an X-Bar. Could using triangle links with the X-Bar and Undersun bands work like the GEKU bar in this video? Thanks for videos and all the training advice. It has been very helpful.

[@GamerBody]

For 1, I use was using the INNSTAR bar before I got the GEKU from home only. While you can fit it in a suitcase, I only ever used it in my home workouts. Is there a reason you wouldn't use it for that? 2. You don't need the triangle links for the GEKU bar as it already has the triangle connectors on the end (unless you got the older straight bar they offer). Mine has the end pieces already, so it is good to go right away. I hope that helps!

[@Rfrob52]

@@GamerBody Thanks for the advice. Just ordered the GEKU bar and step platform. Looking forward to trying this new routine.

[@trevorf1187]

@gamerbody the free workout program on your website does not match the exercises you list on this video. Do you have an updated video? For example, the version on your website under the 3 day tab has split squats or on day 3 it starts with push/pull when in your video it starts with rowing.

[@GamerBody]

I have made some changes since this video was released. A lot of it is the same, but you should be able to match the same movement pattern to the plan that is in the video. If you need guidance on which exercise should be placed let me know.

[@trevorf1187]

Thanks so much for taking time to reply! I’ll amend accordingly. Sounds like the free workout program is the most up to date. One other question and feel free to direct me to other videos if you’ve covered it. Why 5-10 reps/set? I get the time under tension concept but see programs like X3 recommending between 15-40 reps. Just curious what experience or literature you’ve read leading you to recommend 5-10 reps/set. Thanks so much for all you’re doing for the community!

[@bdubs5619]

For this workout, when you enter in weight for the hevy app how do you know what weight to put based off of the range of the band

[@GamerBody]

Here is a video I made on tracking with resistance bands: kzbin.info/www/bejne/jZOcYnWflpeGnrc

[@MidwestPyro55]

Is the geku bar holding up still?

[@GamerBody]

In testing yes. I am still finishing my Speediance Gym Monster 3 month test, but to start 2024, I will be using it, and this exact workout program to see what happens.

[@MarioMontecillo-p2b]

Hope you can make a review of the Robus Athletic resistance bands too

[@GamerBody]

Is there something in particular you like about these bands more than the Sunpow or UnderSun?

[@rylan1883]

Can u maybe make a video about making a meal plan or bulking? Or like anything food related, because that is a really important subject

[@Jumptrain101]

This is GamerBody...So it means consume Pringles, Pizza Rolls, and Mountain Dew

[@GamerBody]

As Jumptrain101 mentioned, my eating healthy isn't great. While I understand nutrition and have done a lot of research with it, following that is a lot harder than writing it down on paper. For this reason, I don't make meal plans, just give general advice and guidance depending on the end goal. Normally I say target 1 gram of protein per pound of target bodyweight. Also, aim to have a plate of 30% fibrous carbs, 25% protein, 25% starchy carb. While Im not perfect, it is just my recommendation and is always in the back of my mind to try and get close too.

[@DavideMazzetti]

I was really pleased to read this. I'm a qualified PT in the UK, and here it's actually against the industry's professional guidelines for PTs to create meal plans UNLESS they're also a qualified Nutritionist/Dietician. I always explain this if someone asks me for a meal plan (although we are able to provide nutritional advice) I know of too many who go against this - and charge for it!@@GamerBody

[@ronburgandy7571]

Still some of the best explanation of training to failure hands down.

[@musclebound2]

X3 is the best bar in this category I really like mine

[@GamerBody]

I think it is a little short in length, other than that it looks really good.

[@aadarshjayathilakan2963]

How about using this routine for fat loss?

[@GamerBody]

Made a video on this comment: kzbin.info_hvrT-UTzxo

[@bdubs5619]

How does the bar out weigh the J-hooks if you were only able to afford one or the other?

[@GamerBody]

Hmmmm, I think the bar could lead to more exercises, so I would start there and save up for the handles later.

[@bdubs5619]

@@GamerBodythanks!

[@kandasamyrajan]

Rather than saying if you can upload a written schedule, it is highly appreciated.

[@GamerBody]

Do you mean you want something added to the spreadsheet or in the video? For me, I workout Monday/Wednesday/Friday and take all other days off (but I do walk my dogs about 30+ minutes every day as well, and longer on the weekends). Depending on your work schedule, it may not fit the same way so slot it in where it works best during the week.

[@outtrigger]

@@GamerBodyhe meant listing out the exercises for each workout on a website or pdf

[@kandasamyrajan]

I do one hour cross-training, six days per week. Only on Sunday I take rest. My ultimate intention is healthy living, not for attractive bulk muscles with curves. My cross-training includes HIIT, Yoga, Dumbbell, Resistance band, Kettlebell, Push-up, Plank & Exercise Wheel. I doubt this as a over-training of myself. That was the reason I asked your training schedule.

[@GamerBody]

@@outtrigger it is already on the website at gamerbody.com :)

[@GamerBody]

@@kandasamyrajan it depends on the intensity you are working out at and if you care to build muscle or not. If you are just doing it just to feel active in a day I have nothing against that. Just don't train too hard or you may find yourself burn out a bit.and can open yourself up to injuries if you are not careful

[@matthewwright4153]

Hey, I couldn't find it on Amazon. Is there a way to contact the GEKU company. I bought the bar a while back, but the hooks are facing in opposite directions, and it causes the rotation to be weird. Thanks!

[@GamerBody]

It is showing for me right now (in the US) at amzn.to/3NEFDaq I think they have been selling out a bit since it showed up on Amazon. I don't have any direct contacts with them, I just saw the listing and it looked great for my needs.

[@matthernandez5481]

Will tube bands suffice? I only have 2 loop bands and am currently unemployed and can't afford new ones

[@GamerBody]

As long as you can generate enough resistance with them to create a stimulus for the body to build muscle at rest (getting to or as close to failure as possible with them). Each exercise may be different as the loop bands can have single/double looping, where tube bands can't. You may be able to get it to work, but you may have to change up how you hold the bands in certain circumstances.

[@Timo-tf9be]

Any Chance to get the Résistance band bar in Europe?

[@GamerBody]

Sent this message in my other video to you :) "Unfortunately, I do not know. I don't have any contact with the company, I just saw the bar on Amazon and bought it as it is an upgrade to my current option, and cheaper."

[@Peter34736]

good program apart from the lack of cardio you need at least 150mins a week at mid level for heart con

[@GamerBody]

Not if you workout with enough intensity. You will increase your heart rate if you are training to or very close to failure. Your heart is going to work if you are putting the effort forward in your resistance training workouts. If you like cardio, go ahead and do it, but it is not required.

[@Peter34736]

wrong because you not do it for long enough and 150mins is the low end for cardio

[@brownpanda8320]

I thought bands didn't really beat up the body as much as weights, I understood they caused less muscle damage, so wouldn't a higher frequency through out the week be more beneficial for growth 🤔

[@GamerBody]

Muscle damage is not an indicator of muscle growth. Intensity of effort is what drives muscle growth - which could cause muscle damage, but based on recent information, muscle damage itself doesn't play a large role. For this reason, getting to or close to muscle failure is all that is required as that is a high effort output.

[@brownpanda8320]

@GamerBody so would you say doing more than 3 days out of the week be over doing it? The reason I ask is because resistance bands are easy on the joints and I assume less risk of injury as compared to weights.

[@iriswilson3977]

Hi Darrik, Love your reviews! Please check your email for a message from Iris Greeting. Thanks!