One Major Issue With Resistance Bands Home Workouts

[@maxthenova]

As someone else has said, one arm pulldown, works fantastic, you can actually get more of a stretch and contraction if you slightly rotate and laterally flex your torso to engage more of the lat

[@GamerBody]

It will increase the workout duration, and one thing to watch out for is imbalances and poor/different recruitment patterns if you are not careful. That is why I like to do both at the same time as it is easier to catch if I am doing it wrong or different on one side vs the other without a coach watching me.

[@maxthenova]

@@GamerBody True slightly longer but not by much, I also find unilateral exercises are actually good for correcting and avoiding imbalances, but since your hands are independent in the pull down I understand what you mean

[@trevorgoodman3027]

@@GamerBodywell one arm is better than both arms at least you’re not lifting your body up on every rep that kills the whole exercise

[@guyincognito1985]

I wonder if a weighted vest would help hold you down? Amazon has the CAP brand weighted vest in various weights. The 40 lb vest was around $100 and for some reason the 80 lb vest was only around $20 more. Having a weighted vest would also allow you to scale up some of the bodyweight exercises such as pullups, dips and maybe pushups (depends on how well the vest fits and if the weights sag down to the floor or not). I have a 40 lb vest and a 20 lb vest and I use them both regularly (sometimes at the same time, because the CAP 20lb vest fits over the 40 lb Perfect vest).

[@TheOfficialArthurMorgan]

Ha I literally just suggested a weight vest as well before reading the comment. Great minds think alike 😊

[@GamerBody]

Yes, this will work up until a point. Eventually, the vest (or however you add additional weight) will not be enough so you will need to add more on top of that. The best option would be something you can put your legs/hips under to counteraction the force, but with my setup I don't have that yet - but Im thinking on it.

[@bluephantom3404]

Dip belt instead?​@@GamerBody

[@winiciuscota8853]

I believe you could use one of those pull up bars that locks in the inside of the door frame, lock it just above your legs to hold your body in place. It will only need to sustain the difference in the movement force and your body weight, so it should be pretty safe. Also as a bonus you could strap a band on it to use in "weighted" pull ups. It would be a item that can be used in multiple ways

[@GamerBody]

Seems like a bit of work to get that setup, but could work - as long as the bar doesnt move during the pulling phase. I am also interested to see what banded pull-ups would be like and if I can find a simple setup for it.

[@winiciuscota8853]

@@GamerBody btw, kudos for the content, this has inspired me to create my own setup. I have ordered most of the parts from aliexpress, which I'll probably arrive next week. For the footplate I'll probably go with the diy route. Do you think it would be useful to have a builtin scale in the footplate? One can easily remove the sensors/electronics from a cheap scale and put the sensors just above a "band duct" below the footplate. this band duct would not be in contact to the ground so it would only measure the force applied to the band. you could have the display somewhere visible on the side of the footplate so you can check how much force you are applying at any given time of the movement

[@ScrubDaddy265]

If you’re still using the Basebar, you could get a Nordic strap, like for a bench and loop it around the frame of the Basebar so that it runs across your thighs. Snug it down and that should keep you from lifting because your own downward force on the bar via the bands will transfer into the frame and into the strap. Maybe throw a towel across your thighs to cushion a bit from the strap. Should be fairly cost effective. Try it with a bedsheet at first to get proof of concept. You could also just use a heavier band than the one you’re pulling down. Get under both strands of the loop for a similar effect.

[@GamerBody]

Certainly an option! It might be a pain to get setup unless there is a way to leave it in place.

[@cavidn7856]

one thing that may help is slow movement with a pause at the top and at the bottom. also unilateral exercies like blugarian squats, sing arm pulldown, etc can help to progress

[@GamerBody]

Even the single-arm pull-down will have its limits. It also increases the length of the workout. So it may work for a little bit as long as you don't mind the workout taking longer. Also, watch out for poor movement patterns on one side doing them separately.

[@rockweapon7895]

Well I had the same issues doing Chest Press down (like Dips) from above the bar. All of the anchored exercises are not good both handed because they either pull or push you away when you get too strong. Depends on the Rep range though. Working from 10 to 15 reps should be fine but might be not ideal. I didn't run into the issue on a bent over row with the lower back. Only when bending more forward and pulling to my chest for more upper traps activation. But if I feel my lower back gives up, I just do a deadlift up to give my lower back a break and then go back to position to finish. Works well. The issue with lower back on a front squad is the same. Just rest a bit and then push again up or don't go for too many low reps. Aiming for only 6 reps is super hard bit it should work. I don't like suitcase squad since you cannot go down so much as with front Squads. I also thin a weighted vest will help you with Lat Pulldowns.

[@JariSatta]

He has 2 vertical bars and 1 horizontal bar in his rack. He should do pull work so that both vertical bars are in front of him, as to anchor himself behind the other bar. No other equipment needed except maybe a sturdier rack LoL

[@GamerBody]

I do not like hooking anything to vertical bars with bands. The main reason is that you add another major variable - stability. With that, you will eventually reach a point where the bands are strong enough to pull you backways (if pushing) or forwards (if pulling). This is why I only use resistance bands in the vertical plane anchored above or below me. If you have something to brace against then it would work, otherwise, your ability to stay in place using the vertical bars becomes a big issue if you are standing and pulling/pushing.

[@rockweapon7895]

I think doing lat pulldowns in the rep range of 10 -15 reps and if reaching before 20 reps adding more bands to stay in the range of 10 to 15 should be fine and I would say its an isolation excercise because if you really try to go from 5-10 reps for sure it will come up with the issue of lifting yourself up. Main excercise should be still the bent over row and on that the bent of the back should not be too extrem. 45 degrees should be fine, less lower back issues.

[@JariSatta]

@@rockweapon7895 It is a matter of being braced behind the second bar. You can add ALL the bands and not be lifted up. I should probably make a video showing the proper way to do pull ups with bands.

[@roshanmansinghani9788]

One option is to do single arm pulldowns. I have heard there is a benefit to isolating one arm at a time as an added bonus. Of course the cost is that the set will take longer. Let us know what you decided.

[@GamerBody]

Yeah my issue is that the workout will take longer, and you can potentially create poor movement patterns on one side - honestly, there isn't any additional benefit over just doing both at once outside of finding muscle connection. Doing both at the same time, with enough effort, will create the same results.

[@williemoore3162]

You have a amazing channel I’m happy I watched your video and I’m always gonna be your subscriber ☺️

[@TheOfficialArthurMorgan]

Why not take one of those weight belts with the chains and either tie it around the base of the bar for that getup in the closet, or you could maybe wear a weight vest to keep you planted down

[@GamerBody]

They are options, but may take a while/be a pain to setup. If you don't mind it, it is an option though - weighted vest may still not be enough depending on the bands you are using.

[@lamarwilliams185]

Thanks for mentioning this. People looking to invest in this type of system can make a better decision on what products to keep an eye open for!!!

[@Mrp-sq4dz]

I also wanted to ask you, in case that my dumbbells only reach a total of 80 pounds and I want to increase the load, what do you think about using dumbbells inside a backpack while using the resistance bands?

[@GamerBody]

For pull-downs? It should help you from being lifted off the ground for a while, but if you keep adding more bands, eventually the problem will happen again. It will always work until you get too strong and need more weight added to hold you down.

[@outtrigger]

could you review fabric bands?

[@GamerBody]

Looking into them. Not a huge fan from what I am seeing, but maybe Im wrong :)

[@trevorgoodman3027]

Seated rows can’t replace lat pull downs. Seated rows emphasize the upper back muscles like the rhomboids and traps more than the lats. A proper vertical pull is needed to build wide lats.

[@GamerBody]

Correct, but if you don't have a good option for vertical pulling, they still work the lats, especially if you keep the elbows closer to your sides.

[@thomdushane]

I do band pulldowns from my pullup bar as well. Fortunately I'm able to wedge my legs under the supports on my pullup station but it's far from perfect. How about one of your adjustable dumbbells in a bag or pack on your lap?

[@GamerBody]

Weighting myself is a potential options - not great, but can work. It is just something else you would have to buy to hold you in place. Not everyone has the extra plates lying around.

[@itznolimitz]

Not sure the clearance under that bar you have but maybe you could loop a band under it, then hook it to a belt or something to add resistance to your pull ups. Alternatively maye place some dumbells on your lap to increase your bodyweight when doing pull-down.

[@GamerBody]

I hadn't thought about the RB under my pull-up bar before. This is interesting (maybe some other kind of strap could work too for less give. That may be the next approach :)

[@joshuareed9802]

Or, you can use a pull up bar, using the bands to add resistance by attaching the bands to an anchor point and your waist

[@GamerBody]

You will need an anchor point on the ground/floor, but if so, this would be an interesting experiment.

[@nathanbutler-powell37]

Single arm pull downs? Or straight arm pull downs?

[@GamerBody]

Both options will have their limits. Straight arm is really tough as that one will throw you off balance very quickly (well before a standard pull-down with bands). Single arm will last a little longer, but you will still run into the issue eventually where the one side is lifted off the ground.

[@nathanbutler-powell37]

​@@GamerBodywill you do any videos on diet in the future?

[@sebastiancastro5427]

Why not weighted pullups?

[@GamerBody]

I love weighted pull-ups. This was just for resistance bands pull-downs. If you can perform weighted pull-ups continue doing that as long as you can.

[@DavidWLooman]

try a weightvest

[@GamerBody]

It would work for a while, but even then the vest may not be enough. I had one in the past, but dont really want one just to do pulldowns. I could use a backpack with some weights for now, but that also requires extra equipment just for one exercise.

[@outtrigger]

lift your feet and place them against the wall this will help keep your butt on the ground because your legs are pushing you down while you pull yourself up

[@GamerBody]

It may work a little, but the same problem will still happen in time.

[@Mrp-sq4dz]

Hey, why don't you use your dumbbells to hold yourself to the ground?

[@GamerBody]

Just awkward. Eventually that wouldn't work either so I would have to get more weights. I also think about my audience here, and most people don't have the extra weights lying around (some might, but not all).