Why Resistance Bands "Feel" Better Than Free Weights

[@ironray123]

There's a reason bands are the preferred resistance method in physical therapy. Namely they are safer (as long as they don't snap on you). I've never heard of someone pulling a muscle or tearing a pec using bands. I suppose it could happen, but you'd almost have to be trying to hurt yourself. For me, I can't get sore with bands like I do with free weights, machines, or body weight exercises. I'm pretty sure it's because you're not getting the same negative load. Think about it, the resistance is actually decreasing as you lower the handle(s), so there's not as much, if any, damage being done to the muscle fibers in the lowering. But the plus side is that you don't get as sore, so maybe you can train a body part more frequently.

[@JMK15]

You’re never negative towards another method. Always appreciate that and the knowledge you bring to every video. I look forward to your first 6 or 8 week program 💪🏻

[@hybridresistance]

Thanks for that. I’m not partial to anything and I’m all for someone doing what works for them and what they’ll adhere to.

[@ScrubDaddy265]

I second this. Everything is context specific. If you have access to a full gym and time and a trainer, all the more power to you. However, if you want to get in decent shape and can’t really afford or get to a gym or just don’t like that atmosphere, then working out at home with a band setup and/or calisthenics is a great alternative that will get good results as long as you enjoy the process and figure out a method of progression that works for you. There is no one right way to do anything.😊

[@neiltambeau7710]

Mike, I love your videos on resistance bands. I am 45 and use them for a majority of my training. They are definitely more friendly on my joints. Thanks for the content

[@hybridresistance]

Thanks for sharing that Neil.

[@Jrav27]

The portability and cost is the big winner for me. I dread the thought of buying a power rack, or a barbell with a bunch of weights and then having to move... But when I do move I really like the idea of the LeverGym.

[@hybridresistance]

I do hear you on that.

[@stevewilson1429]

The resistance band strength curve does matter with injury prevention. Most injuries occur by overloading muscles in the stretch position. Since bands begin with less resistance in this position, the risk of injury is reduced. This may also be a reason some people feel more comfortable with bands over weights.

[@iang8169]

Maybe but its also why bands dont maximize hypertrophy. For most muscle groups the first / bottom half / stretch position of the rep is where most of the hypertrophy occurs, not in the second / top half of the rep . So benching 225 pounds for 12 reps to failure ( 225 both bottom and top halves ) leads to more hypertrophy than using bands and doing 225 in rhe bottom half and 450 in the top half and failing at 8 reps because of all the extra effort you are doing in the top half , because you are doing more reps 12 v 8 in the max hypertrophy zone . Using bands is like the idiot in rhe gym who uses 8 plates each side on the leg press and does top half reps only . He busts his ass and gets really tired but look at his legs, they are always skinny . Better to cut the weight in half and bring the knees all the way to the chest and go to failure that way and do reps in the max hypertrophy zone

[@vc8160]

@@iang8169that is just not correct but bro science.

[@GGhostStudios]

@@iang8169I would disagree. The muscles don’t care about the number on the plate, or on the band, or number of reps in the a set. Muscles recognize mechanical tension. If the amount of mechanical tension you are applying Is great enough to push the muscles to failure, then they will grow. If you want raw strength, sure barbells are where it’s at. But for just building a nice body, and not caring to much about how much you can bench, then bands I would say work just fine.

[@iang8169]

@GGhostStudios the muscles will experience a lot more hypertrophy in the first half / max hypertrophy zone of the rep than the second half of the rep so benching 225 for 12 reps to failure in the bottom half / max hypertrophy zone of the rep will lead to more hypertrophy than benching 225 8 reps to failure in the bottom half / max hypertrophy zone. Andd if you can bench 225 for 12 with cables or weighs then you wont be able to get near that with 225 pounds worth of tension at the bottom with bands because youll be pushing 450 pounds in the top half and tiring your self out , hitting failure earlier but there is no benefit to pushing 450 pounds at the top because there is little hypertrophy in the top half of the rep

[@iang8169]

@vc8160 no its real science that the bottom half of the rep is where most of rhe hypertrophy occurs in a rep . Its not optimal to double the resistance in the top half of the rep ( ie using bands ) when it tires you out earlier so you do less reps in the bottom half/ max hypertrophy zone of the rep . Prove it yourself. Go and double the weight you usually use on a leg press machine and do only top half reps and after a month measure how much strength and muscle youve lost because you weren't doing any bottom half / max hypertrophy zone reps

[@weaverwill2350]

My body responds better to resistance bands training. I’ve noticed a significant improvement in the speed at which I can grow muscle mass in comparison to free weights. Love them! Plus you can’t beat that « full gym everywhere » 👍

[@captain4825]

Mike you are who got me most interested in using my total gym and now with the bands. I built a band board and got the j Bryant bar but the sunpow bands I got seem to be too long for me at 5’7. So you recommend shorter bands from anyone in particular? Thanks again for all your hard work.

[@hybridresistance]

I'm a fan of the SS 37in. You can use "SBT" to save some $$. Thanks so much for the question and support on the channel.

[@ConstantinoOfficial]

Great video. when you’re doing band training with the high volumes as you’ve discussed, it sounds like you’re stopping before failure.. i’m curious as to your thoughts on the differences with bands versus weights when not training to failure, almost seems like you have to with bands in order to properly tax, the muscle in the weaker range, or ‘stretch position’ I almost wish there were bands that didn’t have such a wide change of resistance between the beginning of the movement and the end for this reason. it’s also a mental thing it doesn’t feel as satisfying when that tension drops off to drastically even when trying to keep constant tension. I like the compactness and simplicity of the x3, but having something that feels more closer to weights in a band format would be ideal-‘less variable’😮

[@hybridresistance]

Thanks Constantino. It honestly varies every workout and exercise. Sometimes I take it to failure and sometimes not. Really just depends on what mood I'm in, how the exercise / muscles are feeling, my schedule, and my time I have to train. I'm with you on the compact nature of the x3, that's probably my favorite thing about it.

[@outtrigger]

for me, chest pressing motions never feel like im getting much chest stimulation using bands. for those i prefer regular machines or free weights. for everything else i prefer the resistance curve of bands, i usually get a pump consistently with weights i do 8-12 reps but with bands i go 15-20 as the target 3-4 sets for each exercise (depending on the exercise)" edit: mike isratel says that you shouldn't use bands exclusively because you don't get enough tension at the bottom of the rep. What do you think of that? Would the partial reps that dr. Jaquish advocates at the end of a set solve that problem?

[@hybridresistance]

I am all for using multiple tools (reps, sets, exercises, tempo, and devices) to get the job done of stimulating muscle. I’ll just say I love bands , but personally wouldn’t use them exclusively

[@iang8169]

I found that coming from a 4 to 5 day gym schedule, wh en i switched exclusively to bands i lost some strength after a month , when i went back to the gym to test myself. So i went back to the gym but use the bands 4 morning s a week as soon as i get out of the shower in the morning. And yes , for me , ive never felt as if bands are really working for chest. Probably because there is too much slack in the bands at the bottom stretch position

[@TomOhle1]

Quality advice man. Great job! You’re damn right on working out based on what feels best to you. I still remember that interview that you did where the advice was to train the muscle, not the joint. I wonder if you would consider a separate playlist on this channel specific to “mindset” for training as this is gold and the advice here is applicable to any mode of resistance training. Keep the awesome channel content coming man.

[@hybridresistance]

Thanks Tom. Always means a lot if you're getting something out of the video.

[@BorkBrand]

I like to superset resistance band curls following any heavy machine back workouts.

[@hybridresistance]

Supersetting with bands is a guaranteed pump.

[@rogerdracks1880]

Your knowledge is so in-depth Really appreciate these informative videos All the best

[@hybridresistance]

Thanks so much Roger.

[@remopiccioni9456]

I like it all. Body weight, weights, resistance bands it is tough for me to choose.

[@leeroyjenkins6103]

35 and my whole life I never really did conditioning because my wrists aren't the best. Bands help me avoid stress in weak positions and help me put tension on muscles not my joints. I bought a X3 on sale and honestly think it was cheap at $400.00 compared to any traditional equipment.

[@hybridresistance]

Thanks for sharing that. Forgot all about Leeroy Jeeeeenkiiins!!’

[@darrenroslonsko5633]

Hi Mike, just subscribed to your channel. I use bodylastics bands , I love them, they have a great curl bar! Plus they have a safety rope built inside them in case they snap, which they haven’t in the 3 years I’ve used them. Maybe one day you can use them, like to hear your thoughts on them.

[@hybridresistance]

Hi Darren. I actually did buy some bodylastic bands and did some videos with them. They certainly are great bands, I'm just more partial to loop bands.

[@ParkerBinion]

Hi Mike - my take is that anything works with consistent effort. The question is, given our time on earth is short, what works most efficiently? My review of the research tells me that eccentric overload and lengthened partials are the most efficient way to build muscle. Unfortunately, doing reps with bands emphasizes concentric motion and the shortened position. In this way, band reps can augment a program focused on eccentric overload and stretch mediated hypertrophy. But band reps are probably not the best thing to build your entire program around. Personally, I use bands for one thing only: loaded stretches. I get into a fully loaded, lengthened/stretched position with bands, and contract as hard as I can for 45 seconds (remembering to breathe). I can barely budge the band. It's more of an isometric. I got the idea from Christian Thibaudau's articles on loaded stretches and Eccentric Quasi Isometrics (EQIs). IMO band are better than free weights for loaded stretches.

[@hybridresistance]

Love it Parker thanks for sharing that. I’m still eyeing that synapse in the near future.

[@bruceamdahl5971]

I have done Eccentric Quasi Isometrics that you described (Although I didn't know they were an actually thing with a name) with bands. I would never try to do that with a weighted barbell and believe doing it with an unsupported barbell would be a recipe for disaster as you start to fatigue and reach failure.

[@aclsass]

Does variable resistance with bands increase bone density like free weights do?

[@hybridresistance]

Yes, a lot of that has to do with the direction of force and amount of force.

[@bruceg]

This is just excellent analysis. Ego + resistance training can ruin joints. I know. I have a steel shoulder to prove it. 40 years plus of training, with a litte ego mixed in. However I believe bands are definitely easier on the joints - which more than likely is due to its strength curve. I still train hard today as I did 40 years ago, but with less problems using bands (even the heavy ones) or isometrics like IsoChain. In fact when you rehap your joints, like my new shoulder, therapy starts out with therabands and isometrics - not weights. And with bands and isometrics, delayed onset muscle soreness goes WAY down. Yes I still grab the weights occasionally... and I still like them.

[@hybridresistance]

Thanks for sharing that. I’ve been hearing more and more people say they use resistance bands for isometrics.

[@mikeervin7654]

Good video mike ive been doing more Bowflex plus band workouts and seeing some pretty good gains even at age 65. And no ego involved

[@TB-nj6ki]

I loved my bowflex, but the resistance really wasn't enough. Added a bunch of Elitefts bands and now the resistance feels incredible.

[@outtrigger]

@@TB-nj6kidepending on the bowflex model you can add resistance bands to it and add a lot more resistance

[@WizzdummHeadley]

RB'S are a VERY underrated training tool without a doubt & being a longtime HIT advocate-trainer they're very joint friendly & very effective! And with all the incessant arguing/debating about "tools" the bottom line is if INTENSITY/EFFORT is applied then many tools/implements will provide good results.

[@hybridresistance]

Solid points. I'm with you there.

[@WizzdummHeadley]

@@hybridresistanceYes indeed.

[@juliomac8497]

I was just telling my dad how when I use bands my joints feel better likec10 minutes ago I get on YT and here's this video lol

[@hybridresistance]

The algorithm works and or "THEY" are listening.....cue x-files theme

[@KathyStephenPramik]

I’m using bands as a supplement to free weights something different.

[@sessarichard]

Isn’t it difficult to build lower body strength through squats with bands?

[@hybridresistance]

It's a little different, but you certainly can build leg strength with bands.

[@4kats]

I love your comment "we aren't doing anything magical" with that being said why are free weights considered super magical lol😂 by a lot of people.

[@hybridresistance]

This is true, we got fitness dogma on all sides for sure.

[@fyom]

Just added an endless rope to my basement gym. Feel like a longshoreman.

[@hybridresistance]

Funny you say that, because I just busted mine out for an upcoming review.

[@MidwestPyro55]

My free weight training feels way better now that i’m doing a slower 2-3 second concentric and eccentric motion. Feel like there’s a better mind/muscle connection happening that way.

[@hybridresistance]

I agree, I think it's worth trying at least for people to see how they respond..

[@azoto3671]

Hey Mike, have you thought about using the X3 force bar to compare the difference between the latex X3 bands and the performance X3 bands? What about using it to comparing band tensions across different companies?

[@hybridresistance]

Unfortunately my force bar has been weird with the battery so I honestly stopped using it.

[@azoto3671]

Sorry to hear that. Everything else X3 I have had has been really good quality. I’m surprised that wouldn’t be covered under the warranty. I did notice the price went from $999 to $799, so I wonder if a lot of people were experiencing problems

[@hybridresistance]

@@azoto3671 They sent that to me for free to review, so I'm not complaining.

[@vincentlivoti4184]

Great overview Mike. My two cents is that fitness is supposed to be a lifelong thing, so any modality or modalities that allow you to achieve this with minimal or no injury for the long haul is the way to go. Total gym resistance bands, suspension, trainers, isometric straps and isometric trainers. If you want to be a bodybuilder, nothing is going to compared to free weights. But if you're just looking to stay in shape and get some size, any of these modalities will help you achieve that goal, for the long haul in my personal opinion. For someone who did free weights for many years I had sustained several injuries trying to keep up with guys bigger than me in the gym. I ditched the free weights after multiple injuries and switch to a total gym. I was able to maintain my size and prevent myself from further injuries while cutting my workout time by half. If I could go back in time and tell my younger self what to do to prevent this as I tell my two sons now. I would say to them what I had just said before. You want to be able to do exercises into your old age. To make this happen you want to stay injury free.

[@hybridresistance]

Thanks for sharing all your personal experience Vince.

[@RoidfreeSenior]

I have and use bands and tubes, but prefer the gym, largely because it is easier to track progress i think

[@BrianSmith-Fitzgarld]

I have used free weights at home for decades and after using bands, and particularly X3 bar, and I can positively say that I have no desire go back to using free weights, unless for some reason I can no longer get heavy bands to buy.

[@hybridresistance]

Love hearing how you guys are having great success with band only systems.

[@remopiccioni9456]

Did you ever combine both?

[@hybridresistance]

Definitely. I never trained with bands exclusively for any long period of time.

[@remopiccioni9456]

I mean combine them together. For example dumbbell suitcase squat with bands through the handles?

[@trumpdrago517]

The reason you don’t get sore is because there’s light weight on the fully stretched portion. That’s why heave negatives feel the opposite of bands, leave you extra sore

[@vc8160]

Train the muscles not the joints!

[@lazur1]

If your exercise feels good, work harder until it feels bad.

[@MC7791]

what?

[@mushshrap6471]

What is that machine at 2:48?

[@hybridresistance]

Here you go kzbin.info/www/bejne/aZbMoptjmdN8ZsU

[@mushshrap6471]

@@hybridresistance Thank you!

[@JohnMartin-jx1wz]

tai chi gives you big thighs

[@brunoteixeira5703]

Big thighs no, only strong pega.

[@michaelderenne9838]

Only people afraid of weights say bands are better. Combine the two for accommodating resistance then its a great combo but bands arent better than weights. You wont get maximally strong doing workouts with bands. Get this guy under a barbell and squat or bench and I'll destroy this guy. Please don't say bands will give the same results. Fyi not everbody that lifts weights or is strong has an ego

[@hybridresistance]

I appreciate the comment brother. Not sure if this was directed at me, but you may have misunderstood what I'm saying in this video. I have a long history (and still do) train with heavy barbells. My point is that for people who enjoy bands (in these systems) they may be more attracted to lifting lighter weights at a slower tempo. The ego part has to do with those that say they get hurt using weights and bands seems to not to.

[@sharp1162]

I don't think there's one single method or thought camp that is 100% correct. I use a combination of free weights and bands. However, I do stay on the medium to lighter side of weights and higher rep ranges.

[@hybridresistance]

I agree totally.