Resistance Bands Cant Build Big Muscles

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[@jasonashley4579]

The body doesn't know whether you're using dumbells barbells or water bags and pillow cases full of books, it only understands time under tension.

[@magnum69420]

this

[@kevinmach730]

It amazes me that people are so dumb as to suggest otherwise. I will admit, there are some subtle differences between the two, like range of motion of a band vs a weight, but to make it sound like it simply can't be done with bands- that's just idiotic.

[@jpkiriako]

I seriously don’t know why people look at me like I’m crazy when I tell them this. It’s really not hard to understand your body only understands time under tension.

[@victorsolis4838]

​@@jpkiriakoDon't worry about those people,do what works for you 😊

[@nicolasacosta1673]

Yea people ask me how much I lift and they're always surprised when I don't know because I do most of my lifts with bands. People are too closed minded imo.

[@AB-py6jl]

Resistance is resistance.

[@GamerBody]

Yes and no. How that resistance is applied does matter. As long as the resistance generates enough stress to cause a stimulus for the body to respond by building muscle, you are good.

[@UltraVioletMilk]

Except that the resistance is only in the initial part of the movement, so that's the equivalent of the free weight half rep

[@MY-mg1ld]

@@UltraVioletMilkno actually the resistance gets heavier as you finish the movement with bands

[@Ten_Mil_Will]

​@@MY-mg1ld Plus the resistance can stay continuous compared to many free weight exercises where the resistance does not. The guy who said this should look at barbell curls - once you break the horizontal plane, the resistance is switched to downward (gravity an all) instead of pulling against the motion of the bicep. While I do like free weights, he has it backwards.

[@billyclark302]

​@GamerBody please, if you don't mind, where'd you get your set up at or what's the brand?? Love it btw!

[@HillbillyYEEHAA]

Resistance bands can be thrown into a bag, taken anywhere. That's what i love about them.

[@tjgrant6471]

I'm 44 and switched over from dumbbells to only using bands, calisthenics and battle ropes. My attitude has changed to as long as I can pick my body up off the damn floor I'm in pretty good shape. Working out with just bands and calisthenics I've noticed I've gotten more flexible, joints feel better, and mentally feel like I have more control over my body.

[@Gumbier_Than]

Jolly good frère! 🤘🏾

[@KatJaguar1122]

That’s awesome.

[@larryrich2288]

I’ll never understand the hate against resistance bands. As long as you are properly fatiguing the muscle and allowing proper recovery, you will have growth. I’ve noticed a lot of fitness influencers that trash band training have their own program they are trying to sell, so of course they are going to be against anything outside of their program.

[@GamerBody]

My only gripe is the resistance to strength curve. There is an argument to be made that having the most resistance in the fully contracted portion of the rep where myosin/actin are bunching up causing less force for the user to produce may prevent them from actually reaching failure. But, that still doesn't mean you can't fatigue them enough to build muscle. While it might not be the most optimal, it may be the best option for someone who can't afford dumbbells or a larger setup like Speediance or garage gym equipment (cage, barbell, etc).

[@dogwink]

@@GamerBody I'm sure you already know weights also have a resistance curve based on lever arm due to gravity, where loading is greatest when lever is parallel to the ground. I combine weights and bands to target the concentric/eccentric angles I'd like to focus on. I think the "hate" for resistance bands come from the unsatisfactory feeling of not finding a release at the top of a "rep". There is no respite. However, that's all in the head. For resistance bands, 1 rep should be considered a roundtrip while for weights, 1 rep can be felt as one way.

[@Matt_Zoran]

​@@dogwink there is also way less money to be made from people buying resistance bands

[@redmadness265]

And also people get smacked with them

[@siegfriedmorse3129]

@@GamerBodyThe biggest criticism of resistance bands is actually that, for most exercises, they offer the least resistance at the muscle stretch position, which is where you want it the most, since as studies show that's what stimulates the most muscle growth. That's not to say they're bad for muscle growth, they're just not even close to being optimal, especially once you're past the beginner stages.

[@Mokaakashiya24]

You don't need big muscle. Looking athletic doesn't mean looking like a bodybuilder.

[@GamerBody]

Most people, including myself, will never have enough muscle mass to look like a bodybuilder just based on genetics alone. However, the goal should be to build as muscle as you can, while being as safe as you can. That muscle can then assist in producing more force in a skill/sport.

[@aarong8457]

@@GamerBody It's because you don't know how to train. That's why you think bands are equivalent.

[@GamerBody]

@@aarong8457 Not a great comeback, but thanks for the insight.

[@aarong8457]

@@GamerBody It wasn't a comeback because you didn't say anything to me; 'confused'. Actually your comeback is weak as hell. You are promoting false info. Those who take training seriously ,and look like they do, know what you are saying is not true. You need to rethink weight training and apply it correctly.

[@ericperry72]

Funny how people like to tell others what they need or dont need. You cant put your limits and/or fitness goals on others. And for those that have comments about bands, properly using quality bands will definitely build muscles and ill even say i get way better results with bands than traditional weights, but what do i know except my arms are prob bigger than most of you guys thighs....

[@dorianrodriguez6832]

I’ve had to use resistance bands lately and I feel muscles more than with weights also mixed with calisthenics and be sore for days They have come in clutch since I haven’t had time to go gym because of work

[@callmesupreme1533]

This is what I was gonna test out resistance bands and calisthenics to see if I’ll shred

[@CPG_777]

I been doing pull-ups / dips and resistance bands as a replacement for weights . And I look and feel way better in just 2 weeks I saw the difference . I’m also jump roping now for 15-30 mins depends what day . Good investment overall less than 20$ for a good set of bands and rope .

[@dorianrodriguez6832]

@@CPG_777 yeah man it’s crazy I bought the set that comes with handles and goes up to 110 pounds but it feels like more tbh haha

[@fernandomarquez8890]

Everybody is in love with the gym, weights and all that. I think is a great starter and if you don't like going to the gym, this is a good alternative

[@freepressright]

People simply don't understand HOW to use them properly. If you want to build muscle with them, it's the time under tension that counts. All conventional rules about "8 or less reps" or "8 to 10 reps," or "10 to 12" go out the window. It's about going to absolute fatigue -- where the last couple reps barely move the band, and that's going to be maybe 15 reps of maybe 22 or 25. I've been into lifting and training for two decades. I've been an employed personal trainer. I've prepped cops for SWAT and for competitions. I'm about 5 weeks into band training after taking the first chunk of time off from lifting in 15 years. In that time frame I've missed less than 2 weeks. It's been my life. I've come back, but with a full set of bands, PVC bar that I've built and some shorter bands to do wall walks with. I've seen changes in these 4 weeks that are leaving me very pleased. Anyone who doubts bands just needs to watch some of John Jaquish's material on the X5 bar. While I don't have X5, the fundamentals and theories can be applied to any similar bar and band setup. Thank you for the video. I enjoyed it. -Adam

[@verbon47]

bands, a kettlebell and just using body weight alongside cardio with a proper balanced diet will get you in amazing shape. The main people that are stressing about every little detail is the body builder and the average gym bro.

[@freepressright]

@@verbon47 I've been both over a 20-year period. And I'm looking great on mostly bands with some dumbbell and kettlebell work.

[@86twin]

I have had the X3 bar for 6 months. The biggest advantage is no joint pain.

[@adamantium_1]

Sylvester Stalone said he use resistance bands ✅️ 💪🏽

[@GamerBody]

Interesting. I wonder if he only uses them, or as a supplement to his other training.

[@liquidocelot6294]

He’s not the only one who uses resistance, bands Arnold Schwarzenegger also uses resistance bands

[@kaminator515]

You can fail or succeed no matter what equipment you use. Its about effort. How hard you train. Personally for me i have had my best gains ever training strictly with bands and body weight they also allow for a little extra range of motion

[@Kai-np3yl]

I was using only dumbbells with no bench for my home workout, but I find it awkward to do chest and back workouts on the floor or bent over. Resistance bands are my solution. 👌

[@GamerBody]

Nice. Curious what made the chest and back with dumbbells difficult for you. Just being on the floor with chest press and bent over rows causing pain in the lower back?

[@Kai-np3yl]

@@GamerBody I'm not really sure why, maybe it's because of my form, but doing floor chest exercises causes discomfort on my elbows. Same thing with bent over rows causing discomfort on my lower back.

[@dextercox3304]

I was using dumbbells as well, after a long while it felt like not doing anything until I got some bands. After a few weeks doing bands instead of dumbbells I can really tell the difference, plus building more muscles.

[@BearsArms45]

I’m needing to know what wonderfully overbuilt setup he’s using here.. the band bar, the metal handles, and the standing board… I currently only have tube bands, and I simply don’t trust them to not break. I’d like to get into a decent loop setup.. and this looks like the perfect build.

[@GamerBody]

It is called "The Step". You can see the entire setup over at gamerbody.com

[@xander9460]

Resistance is resistance. Lift weights, resistance bands or your grandma. It doesn't matter. You'll get gains.

[@kriti8906]

if resistance bands are good enough for Sylvester Stallone they are good enough for me 😅

[@StMargorach]

I do all my leg excersizes with bands because I hate the machines for leg things. They either hurt where I put pressure on the cushions or my knees. Bands are awesome

[@kv.0007]

Right Food, right form and how slow you go with the bands will give you muscles.

[@Aidar77]

I was doing push up with one resistance band, Now I do push ups with 4 of them(10-12 reps). Suffice to say that those are big and thick. I was once visiting one of my friends and he offered me to check my bench press. I thought it would be 200 lbs max but to my astonishment I was able to do 310 pounds for 4 reps and 330 for one.

[@GamerBody]

Whoa...that is a huge jump from 200. Nice work.

[@Aidar77]

@@GamerBody thanks. I have gained quite a big amount of muscle tissue doing only resistance bands and calisthenics🙂

[@goodboi4939]

I do this with a green Iron Core Athletics band double banded, a 20 lbs weight vest, and parallette bars. I can go for roughly 6 reps with 3 sets and 3 minutes rest in between, not sure what my max bench would be but on top I use gymnastic rings too.

[@tedlessor3887]

Band push-ups is so unrated it definitely feels better than bench pressing for sure

[@BulldogBS2016]

Legitimately earned well done friend. I do weighted dips with bands and push-ups and my chest feels thicker and stronger. Like you my bench went up. Keep grinding!

[@ale93f]

I do use resistance band from time to time. One important thing to check is to setup the bands in such a way that you will have some good resistance in the lengthen portion of the movement which studies are showing to be more hypertrophic portion of the ROM. This often means that tension is too much in the peak contraction part of the movement. I would usually do 10-15 full ROM good reps and finish with some lengthen partials by stepping away from the anchor point.

[@GamerBody]

I have a video with the "lengthened partials". While I think the studies are a bit misleading, I do thing it helps to make sure enough effort was generated during the set for a stimulus to build muscle to take place.

[@fraggie6166]

will never understand the argument that resistance bands cant build muscle just as well as traditional weights. Obviously you can go farther with weights but your body doesn't care what you get resistance from and for a beginner and even to intermediate they are a great tool

[@aarong8457]

Because they don't build significant muscle and never will. The guy in the video doesn't look muscular. He doesn't have "big muscles" and neither does anyone who uses bands only.

[@aarong8457]

@rwdchannel2901 I said he didn't look muscular. He looks like regular guy who's not obese.

[@RTB_1234]

​​​@@aarong8457 Wrong. You can built muscle. Yes, a significant amount of muscle. Either he is doing something wrong or I'm doing something right. And I'm no expert or fitness coach.

[@NewNormalWorldOrder]

@@aarong8457 Resistance is resistance

[@Besokool]

Maybe slightly off topic. I did in informal survey of 50 women between 30 - 40 years old. 84% chose the psyique of this guy, and Mike of sliding bench trainer - over some of the mass body builders. Also, most were not overly attracted to the body type of Jeff Cavalerie. So, for general good health, without the need for supplements - and attracting a nice variety of people (I guess gay people definitely count), Darrick is on to something.

[@landmarkcreations1183]

I love weights but man I get a great pump and a nice burn with bands

[@verbon47]

and a bonus, you can workout way more with bands. I can’t explain it, but using bands is way less stressful on the body compared to using free weights.

[@JackSteel1026]

I'm a trucker by trade. I go all over the country but can't get the truck and trailer anywhere near a decent gym. Equipment very similar to what is shown in your video is the only reason I don't weigh six hundred pounds.

[@GamerBody]

Wow! Do you use bands, or have something like adjustable dumbbells as well?

[@JackSteel1026]

@GamerBody I use a series of bands along with a bar and platform. I've thought about getting a pair of adjustable dumbbells, I don't think I'd get much out of them that I'm not already getting from my current setup, which looks a lot like what you showed at the beginning of this video. I need to get a pair of those single-handed J-hooks you have, though. I've been looking for something like that to use for rows. 😅

[@averyintelligence]

I love it when I start shaking on my last rep

[@GamerBody]

Can get sketchy if it is too much though.

[@averyintelligence]

@@GamerBody yeah I had DOMS once and couldn't walk for 2 days 😭

[@GamerBody]

Split squats do that to me. Just standing out of a chair is tough sometimes.

[@samuelhardy7320]

I fly for work and have very long hours not every hotel has a gym. I carry resistance bands in my bag with me and trust me they work. The part people dont get is just like how you have to go up in weights you have to increase the resistance. Theres a few ways i know of to do that, but you cant keep using the same light band with no tension just like you cant keep using a 5 pound dumbell for curls.

[@GamerBody]

I make a video on what I do here: kzbin.info/www/bejne/jZOcYnWflpeGnrc

[@INKOSK4114]

Just bought mine and can’t wait to try them out!

[@4m470]

Another thing to consider is that the people who tout bands bad, weights good tend to be on juice/PEDS. So of course the naysayers will say to use weights, but they ignore to tell the newbz that PEDS is what really gives you size.

[@GamerBody]

In some cases yes. I do think standard dumbbells are the easiest for someone to just pick up and start using (within their strength limits of course). Bands do have somewhat of a learning curve, but are cheaper overall.

[@subhuman2433]

Issues I've had with bands is that it doesn't do much in the way of stretch-mediated hypertrophy and I can't practice bracing under extreme tension the same way one would with weights e.g. the absolute deepest end of a squat. Otherwise, it's been a decent stopgap for isolations and areas I can't quite hit via weighted calisthenics.

[@GamerBody]

Stretch-mediated hypertrophy is overblown. All you are doing is putting in more effort. Jay Vincent has a good video on it here: kzbin.info/www/bejne/gKrFYauLqa2UgNUsi=FZzDsL2gLPy76uLr Also, Doug McGuff made something similar in a post here: kzbin.info/www/bejne/g5nQZGhqhN1rj5osi=CUegtHynkNqqFlD9 I do agree with your point on practicing in the deepest part of the squat. If you are looking to practice (especially if competing) and need to have more resistance in that part of the movement, then resistance bands are a bad option.

[@billwang3720]

I think it's dope you got your guitar hero guitar hanging up

[@BobSmith-mz1uo]

It's the "partial rep" part that fascinates me. Since the most resistance is only there at the end of the rep, I wonder about the in between or beginning part of the rep getting equal resistance.

[@GamerBody]

It's moreso about causing enough tension with fatigue to force all the fibers to contract and be taken as close to failure as possible. So I think you could just do the full range of motion, reach failure, then do a couple more "partial" reps to burn out the rest of the range of motion. It may not be required, but an option to make sure the muscle is fully fatigued and you didn't just hit a hard sticking point.

[@BobSmith-mz1uo]

@@GamerBody Thanks for this response! 👍

[@AB-py6jl]

Since most of the resistance is at the "top" of the rep, negatives become far more important for maintaining tension. Notice how slow his reps are. He's not just dropping the band, he's letting it down gently so he can gain the maximum out of tension from every rep

[@BobSmith-mz1uo]

@@AB-py6jl Thanks. I'll remember this when I do my bands. 👍

[@AB-py6jl]

@@BobSmith-mz1uo you also have to make sure there is already the minimum amount of tension at the beginning of the movement. When you're holding the band at the beginning of a curl, the band should already be tight, then get tighter as you raise it for a full curl. If the band is slack before you start, it's the wrong band or length for the exercise. This and negatives are how you get the most from resistance bands.

[@gamer_1250ptylk]

You can actually build big muscle if you use dumbels + bands, just be smart and get the chalenge that muscles need

[@algazhali4635]

Well, you still need dumbell. The topic is RESISTANCE BAND, not resistance band + dumbell. So if you doubt, you know the answer.

[@the_sourcandy]

Bro I have dumbbells, so should I go for bands like will it actually helps in bringing muscles and fit body?? ​@@algazhali4635

[@Raksasag]

Resistance band good for beginner calisthenics ✅

[@GamerBody]

With how I use them, they are not used for calisthenics/body weight training. They can assist in some exercises, but aren't very helpful outside of that.

[@xxtracts1344]

Resistance band is also reliable during injury

[@GamerBody]

Just watch out that they don't snap.

[@Ircaleonius]

Don’t go to failure each time, do it once in a while to know the feeling then do -1 rep before that pretty much the same gains without the stress drawbacks of always going pass your limits

[@GamerBody]

This may work for those who heavily track their workouts, but most people I talk to do no. I recommend technical failure for this reason - to make sure you do enough work, with a high enough intensity, to get the stimulus to build muscle at rest. If you leave reps in reserve, without really knowing your failure number, you may not see much in the way of results since you are leaving more reps than you think in the tank.

[@Lawel_Cali_Ali]

THANKYOU THANKYOU THANKYOU THANKYOU THANKYOU,,,, ITS RESISTANCE EVERYONE!!!! I always didn't understand why people thought you couldn't get big with RESISTANCE 🔑 word RESISTANCE bands 😅😅😅😅

[@MF-Rell]

Whisper this in their ears, Terrell Owens. 😂

[@jontewilkes9826]

Started using bands bye bye Planet Fitness...Gets you RIP in no time ❤️

[@memoirmystery]

Am I the only one terrified they will explode on every rep

[@GamerBody]

I used to be, not as much anymore.

[@Mega_vegeta]

Where i'm living at the moment i just don't have the space for free weights but i am still able to get an ok workout using the bands. I would still rather just have my free weights and bench.

[@GamerBody]

You dont have a spot for adjustable dumbbells? They only take up a tiny area (if you are ok with picking them up from the floor). I lived in a small apartment for a long time and used just adjustable dumbbells and body weight.

[@lostboy2637]

The most important part of the rep is the stretched position which is the easiest when you are training with bands. They cannot provide the same amount of stimulus doing the most important part of the rep

[@GamerBody]

J vincent and Doug McGuff cover this and why the stretch-mediated hypertrophy is overblown and misunderstood. Here are 2 of there videos discussing it: Jay Vincent: kzbin.info/www/bejne/gKrFYauLqa2UgNUsi=XRvVcIGJYqRDMfno Doug McGuff: kzbin.info/www/bejne/apqpY6WjmqZjeMksi=t2Nb-FViDqanC4sa For resistance bands only, 1 do add 2 partial reps after concentric failure for the reason that I want to make sure the stimulus is achieved since the resistance has been unloaded at the lengthened position. So while it is not the exact same as free weights, you can certainly generate the stimulus for muscle growth to occur.

[@RazorShalom]

I have hit muscles I never could before using weights or anything else. Bands just do that. You can hit that tiny hard to get spot on upper chest next to deltoids. Right next to collarbone. Bands allows me to hit it. Felt a burn there first time ever.

[@jamiefagan9129]

They look great for travelling

[@GamerBody]

Yeah, I dont bring the platform, but the handles and bands fit in a drawstring bag very easily.

[@Dealsourcer]

My muscle feels the same after a weight work out if not a better work out using the bands so if you eat like a beast while using bands you are going to get big

[@hellothere-b6q]

Resistance bands are harder to deal with than weights!

[@GamerBody]

This is actually true! I have found the setup for many resistance bands exercises to take longer and can be trickier than free weights. They are cheaper though, and take up way less space if that is an issue.

[@hellothere-b6q]

@@GamerBody Yes, I totally. I myself prefer to mix it up (weights and bands)! But the advantage go to Bands.

[@daSTARPlayer]

I don’t need them to be big I would like for them to be present though and if resistance bands can do this then I’m going to give it a go

[@IoannisTsamis]

these bands make you shake since resistance bands are not stable ,This shake makes the most out of the muchle getting destroyed as long as the resistance is powefull

[@GamerBody]

No. It is not because bands are not stable. It is just fatigue of the muscle as I complete the set with the given resistance.

[@Pascie]

I've done weight for years and I tried resistance tubes.... My god.... The tension is always there regardless of where the hands are in the motion range

[@GamerBody]

If you remove too much tension it may become to easy. This could make it so that the body doesn't have a great enough stimulus to adapt and build muscle at rest. However, you can still get a good amount of tension if used properly.

[@tonyslaughter4285]

Been using bands consistently for months now and have been building muscle without bulk. The TRX rip trainer is the best investment I have made..

[@mistamack5038]

I like that band machine

[@claudiacruz9734]

Hi. Wondering where you purchased the handles for the loop bands?? 😊

[@GamerBody]

On Amazon. Here are the ones I use now: amzn.to/44xJtHZ

[@oshkotosh2341]

But also the Heaviness of a load impact the system with some different pathways not only for size of muscle

[@GamerBody]

what?

[@bo_unez]

Bushite Ive gotten huge off pure resistance and body weight infact it's the best way to build bulk and loose weight

[@GamerBody]

Did I say you can't? Regardless of the equipment used, as long as you get close enough to failure, you will generate a stimulus for muscle growth. From there it comes down to nutrition (especially protein) and rest (sleep is a must).

[@kaanozk]

its the inverse powercurve of regular weights. combine it and grow even bigger

[@GamerBody]

No it is not. Resistance bands provide linear variable resistance. Weight do not have variable resistance at all. Also, the strength curve does not match up the opposite way with free weights. For example, a standard dumbbell strength curve goes from weak > strong > weak and you are strongest near the midline of the movement. Free weights match this pretty well based on the moment arm throughout the range of motion. Resistance bands have a curve of east > weak, but it does not go back to easy. Now not all exercises will follow this same strength curve but adding resistance bands does not correct the problem unfortunately.

[@kaanozk]

@@GamerBody why would you go weak > strong > weak ? That's so middle age. Literally does nothing on two ends. You can skip the lower end. Use another exercise to complete your workout. OG bodybuilding is trash.

[@kaanozk]

@@GamerBody resistance band go from medium to heavy. How do i know ? I'm using them every time. You need to start already in a slightly stretch position, and yes the classic power curve is not 100% linear, no one said so but you. The resistant bands still apply inverse to your free weights, if you skip the nonsense with the last bit of nothing you do at the ends. I would reconsider the entire exercise, if it's like that. People misunderstand the stretch, stretch should be applied with force(be careful, it's very dangerous if you have never done it before, start with close to zero, as most of you have no clue and never trained that way and no, the useless part of your exercise does nothing(easy>hard>easy).)

[@GamerBody]

@@kaanozk the "optimal" approach is matching resistance curve to strength curve so that when you are at your strongest, you have the most resistance. Resistance bands do not match that curve, with most exercises. This was created back with Arthur Jones with his Nautilus equipment so that when the machine applies the most resistance, you are at your strongest. Free weights can match the strength curve pretty well with most exercises. While it is gravity that is applying the force to the weight, the moment arm and leverage at different parts of the lift are what matter. Adding bands to a lift may fix some exercises, but won't matter with most as it only applies the most resistance when the bands are at the longest stretched position. Personally, I hate mixing the two because it can be awkward to perform together. If that is not the case for you and you are still training to or close to failure, you will create the stimulus for results. I have nothing against it if you want, to do that I am just pointing out it is probably not any better than just using strictly one or the other in a set by themselves.

[@samuelpinto8733]

What's the name of the platform you're using to attach the resistance band? I work out using resistance band.

[@GamerBody]

It's called "The Step". I got it on Amazon.

[@jessiesineath7702]

Anybody have any ideas for a resistance band home gym? Looking to gain muscle full body. Getting older just want to keep my body in shape. Just turned 40

[@GamerBody]

Check out my setup. Here is a quick review, but I do need to make an updated one with the handles: kzbin.info/www/bejne/mKfYZZR5pdmHobc

[@ibelieveitcauseiseentit9630]

True but you don't have to go to failure on every single set. Sometimes you can go to failure on every single set for like 3 weeks in a row. And then go for a week where you only come to failure on one or two sets. And then a week when you don't come to failure on any set you just come close. By the end of the first 3 weeks you may be reaching close to overtraining. Especially if you're doing like 30 sets a workout and working your body twice a week. The fourth week would you just come to failure once or twice per body group and the fifth week when you only come close to failure your body will rapidly recover and you'll likely grow more on your 4th and 5th week than you did in your first 3 weeks. Anyway that's just one way to train just saying you don't necessarily have to come to failure on every single set regardless of whether you are training with bands or free weights.

[@GamerBody]

The reason for training to failure is to make sure you recruit as many motor units as possible AND fatigue them enough for a stimulus to build muscle at rest. If you are not going to failure, you might not be training close enough for a response meaning that set will not produce the response you need. I would NEVER recommend 30 sets in a week with all of them to failure as you would easily overtrain - even 10 sets for something like that could do it. If you are not training to failure, you won't know if you are training hard enough. With experience you might be able to tell when you are pushing it, but most people don't train hard enough on a regular basis. I personally recommend 2-3 set per body part per workout for that reason. If you have a coach that pushes you to failure, you could get the stimulus in just 1 set, but again, that would most likely require someone pushing you far enough. If training to failure, I would never to more than 10 sets per body part per week, and you probably want less if training that way. Many people waste time by doing sets that won't create any response. If you are just practicing the skill of an exercise, that is fine, but if you want to build muscle, you need to train hard enough which may require less sets if done properly.

[@yasim9435]

Pass failure ??? How do you avoid injury ? Do you consider senior athletes in your suggestions!

[@GamerBody]

I do 2 partial reps once I reach concentric failure just to make sure I worked the muscle hard enough since the beginning of each rep is easy (when the band is not stretched as far). Here's a video going over some examples: kzbin.info/www/bejne/b2fbaJudq86Zp80

[@ScotCampbellwindowpainter]

Thanks

[@fukutaichou1903]

Hey man what is the step(?) that you use to hold down the band

[@GamerBody]

It's just a platform I put the bands under to standardize the exercises and adds some tension in the bands when getting into position. It is here on Amazon: amzn.to/3OmThiF

[@johnnapoletano]

Bodyweight, dumbbells, and bands at home. It's not a one or the other question. Use them all!

[@GamerBody]

I personally don't like to mix them in workouts, but they have there place - just the different resistance curves can make things a bit weird so that is why I like to build a setup for each individually.

[@SunsyloSouvannaraj-rh6zm]

I been exercise since grade school started lifting weights at 13 years old I’m over 50 and do use the resistance band sometime

[@psychotherapistmft7927]

What is the workout equipment your using it looks great !

[@GamerBody]

Take a look at this video as it breaks down this setup. I also added links to each item in the description: kzbin.info/www/bejne/i6a8fqd-gJ6siK8

[@Chill-zen]

i just bought the platform thing you were using

[@vegetablepolice1]

this and isometrics ❤❤

[@Schrods327]

yes they can, however the best tool compared to free weights that go against gravity when you're moving them? definitely not. a muscle is the most stretched in the eccentric, which is usually when the band has the most slack since you're shortening the band during that phase. as an alternative though for people with injuries that can't use free weights anymore or even have trouble with some bodyweight exercises due to joint pain, they're perfect.

[@GamerBody]

It's all about effort. For what you are saying, I add 2 additional partial reps since there is that falloff as the band is no longer stretched. I also try and slow down the reps a bit to help keep tension longer. I agree that it would be best it you could keep the tension longer in the eccentric though.

[@franzhulk2947]

The only Problem with Most or lets say many exercises is, that you dont train in the by far Most potent range which is the stretched Position. For chest for example you have to pre Stretch the band. Or the Squat you lose tension in the Stretch. Besides that, Résistance ist Résistance... And dont know why my Auto correct makes me french

[@GamerBody]

Not necessarily true. You really want the ability to have the greatest resistance where you are strongest in the exercise to activate the most muscle fibers and generate a stimulus to build muscle. In some exercises this may be a more stretched position, but otherwise, I can't find good information where the stretch position is superior for hypertrophy (too many studies showing no major benefit). It can become a sticking point though in some exercises causing less potential tension on the muscle.

[@coralrose6506]

I like that resistance band and the items you are using. Is there a link for them somewhere

[@GamerBody]

yeah, they are in the description of this video, but also listed out at gamerbody.com

[@heyyoitsmat]

where did you get the platform and the handles from? great vid btw 🔥

[@GamerBody]

All on Amazon. Here is a video of all the equipment with links to each in the description: kzbin.info/www/bejne/i6a8fqd-gJ6siK8 note: I am moving back to the Sunpow bands in 2024 when I run a 3 month test with resistance bands only.

[@mdabril891]

​​@@GamerBody I bought the base, bar, J handles and delta clips and they're game changers for using bands. I also have bodylastic bands and am able to mix and match tools. Bands do work for both strength and muscle. Your body doesn't know the difference. Keep up the great work👍

[@DanielUmstead]

💪🏾💪🏾💪🏾💪🏾

[@zuuboi7521]

where did you get that resistance band set?

[@GamerBody]

The ones in this video are the UnderSun. I've moved over to Sunpow as they are half the price. All of my current equipment is at gamerbody.com (amazon products for the most part)

[@gordoncontreras3665]

Yep it's the only way I built big big biceps!

[@alekduggan938]

What platform are you using? I also made my own DIY X3 bar band system but I like the platform you have more than the one I have.

[@GamerBody]

It's called "The Platform" on Amazon.

[@Treayom]

I'm 45 years old, disabled from the chest down. After 20 years of pushing myself forward my shoulders were in a very bad state. Many doctors were pushing me towards a electric driven wheelchair, wich I didnt want ofcorse. Till one doctor pointed me towards a sports physio therapist who thought me to use resistance bands. That changed my life, I now do 5-6 exercises every 2 days. I can do them where ever I go. I've been painfree ever since, my shoulders feel strong again. Couldn't do without my band anymore..

[@Noog6284]

They’ll keep you in shape for sure but not big muscle you gotta slang iron too

[@GamerBody]

The body doesn't know what "iron" is. As long as you generate a great enough stimulus for muscle growth to take place at rest, you did your job. Genetics, nutrition, hydration, sleep/recovery will determine how big you can get from there.

[@JackmanWealthManagement]

What do you mean? I bought huge bands from Amazon. I used those in conjunction with calisthenics and people were asking me about my routine. I got jacked!

[@GamerBody]

Did you watch the video? It is a response to the claim that I go against :)

[@zaappp1588]

Where are the handle/hooks from? I found them on Valor Fitness but they have the cross-hatch metal texture instead of the black grips, or did you add that?

[@GamerBody]

On Amazon. They are the ACBEE J hook handles.

[@zaappp1588]

@@GamerBody Thanks!

[@johnaleck8672]

What kind of platform do you use. Where can it be purchased. Great Video.

[@GamerBody]

I use "The Step". Here is the one I got off Amazon (affiliate link): amzn.to/3PUlvBt

[@JordanBuddha]

What is the block you’re using?

[@GamerBody]

It's called "The Step" platform. I got it on Amazon.

[@rileynovak6398]

I know this about exercising, but i keep on getting distracted by the Guitar Hero controller lol

[@GamerBody]

I was ranked in the top 100 for GH3 (for points accrued on Xbox 360) back during GH3 days. I still play Clone Hero from time to time and can still beat Through the Fire and Flames on expert at about 90% accuracy. I'm nothing like I used to be (my best was 97% in TTF&F), but I played that game 4-8 hours a day for all of high school. It was ridiculous looking back at how much I played 1 game. Looking at the players who play now, it is an entirely new level what those guys can do. In GH3 I had full combos on all songs except the last setlist in the career mode songs. Again, I played a stupid amount, that's why I decided to put it on my wall. Easily the game I've played the most. After that, it would be Halo 3.

[@rileynovak6398]

@GamerBody when I have time to play games, it is either Guitar Hero or Rock Band. I beat all of the Guitar Hero and Rock Band games for the Xbox 360 and I continue to buy all the dlc songs for Rock Band 4. My best I have on ttfaf on GH3 is ~85% and for Smash Hits is ~92%. I have 5 starred all songs on the main songs of Rock Band and a few 4 stars in some Guitar Hero games.

[@moneymaster2279]

where do i get this platform, where you stand on it and place resistance bands below it

[@GamerBody]

It is called "The Step" and you can buy it on Amazon. I think I added a link in the description of the video.

[@FrankTaeger2021]

You can, you just need that mindset where you keep going until no range of motion is left. And that means being really really mentally tough.

[@nobody_8_1]

Hi, does anybody know where to buy those resistance band hooks separately? I have resistance bands but those hooks would be great.

[@GamerBody]

They are the ACBEE J hook handles. I got them right off Amazon.

[@nobody_8_1]

@@GamerBody Cheers 💪🏻👍🏻

[@feqol]

Bro what is that platform you are using? Does it not hurt lying your back on it?

[@GamerBody]

It's called "The Step". You can get it right off Amazon.

[@Tikvicki100]

I am a living example that you can. Cheers

[@mattduncan2581]

Prison workouts use a lot of resistance believe it or not you can grow muscle guaranteed!!!

[@GamerBody]

As long as you go close enough to failure to create a stimulus to build muscle at rest, you can build muscle.

[@Anonymous-cn6zl]

Those grip/handles look sick. May I ask what are they called? Thank you

[@GamerBody]

The ones in this video are the ACBEE J hook resistance bands handles.

[@Anonymous-cn6zl]

@@GamerBody Thank you so much. More power to you and your channel ❤️❤️❤️

[@jt8isgr870]

You build bigger muscles by eating and exercising. You need to eat a lot of protein then exercise. That's pretty much it. All you need is food and a good amount of tension.

[@GamerBody]

Timing of the protein doesn't matter that much. I agree you need to eat enough, but just aim to hit your target each day.

[@infinit3_sphere]

Hi, can you post a link or name this product?

[@leopardlurks5398]

Where did you get those 😎 handles for the resistance bands to go around?

[@GamerBody]

I got them on Amazon. They are called the ACBEE Jhook resistance bands handles.

[@alanoau5909]

Where did you get your gray foot standing box ? I've searched everywhere on amazon without luck.

[@GamerBody]

I got mine on Amazon (USA). It is called "The Step". Here is a link to it - if YT allows it: amzn.to/44b44mI

[@jdub2591]

Time under tension .

[@GamerBody]

Not TUT, but enough tension to generate a stimulus for muscle growth at rest. The actual length of time really doesn't matter that much, only that the tension is great enough to recruit motor units and fatigue them enough for a response.

[@Rudresh101]

I built my biceps with a heavy stone which had a grip in the middle lol😂(During my hostel days where i couldn't afford gym membership)

[@GamerBody]

Wow, was it only 1 stone, or did you at least get 2?

[@Rudresh101]

@@GamerBody It was only one big stone. I estimate it to be 10 Kg. I did unilateral movements alone.

[@joshhartman1948]

This could have been asked already, it where do you get your accessories?

[@GamerBody]

All on Amazon. Links should be in description of video. Can also find them on the GamerBody website.

[@regina6838]

How much recovery time?

[@GamerBody]

Depends how hard you are pushing your workouts, and your individual ability to recover. I recommend at least 1 day between workouts (especially doing full body). If you feel you need more/less from the workout, try it out and see if you get any better results, or if you gas out the next workout or are too sore to complete it.

[@regina6838]

@@GamerBody Thanks

[@Donttreadonme2024]

They can. Free weights are better. Free weights and bands. Nuclear. The problem with bands is alone tthey release too much resistance in the bottom, which is very hypertrophic.

[@GamerBody]

The only thing that matters is that a great enough stimulus is generated during a set. I agree that it could make a set easier with the reduced tension of the band in the stretched position, but know that it isn't the stretch that is the key, it is that you are at a disadvantage in most exercises based on actin/myosin overlap to generate force in the muscle. Because of this, it requires more effort in the stretched position which may lead to a stimulus for muscle growth, but it is not the optimal place for most exercises because not as many muscle fibers can be recruited since you have less overlap as mentioned above. J vincent and Doug McGuff cover this and why the stretch-mediated hypertrophy is overblown and misunderstood. Here are 2 of there videos discussing it: Jay Vincent: kzbin.info/www/bejne/gKrFYauLqa2UgNUsi=XRvVcIGJYqRDMfno Doug McGuff: kzbin.info/www/bejne/apqpY6WjmqZjeMksi=t2Nb-FViDqanC4sa

[@donaldberry4181]

I can show you a way to use resistance bands to do hit training that would put Mike Mentzer to shame…

[@GamerBody]

Nice! Got any tips?

[@donaldberry4181]

We were already discussing this on another comment, but consider trying out one arm chest press with the door anchor. Choose a resistance that’s about 60% of your max do your reps super slow. For the first four or five you will have to force yourself to go slow, but you will find your muscles fatiguing very quickly and a point will kick in where you can’t go any faster when you hit this point give it 100% Making sure that your negatives are longer than your positives. When you reach positive failure, use your legs to step up a bit and put extra tension on the band and do a super slow negative immediately then step back twice as much as you step forward and do as many drop sets as you can, and then finish with one last super slow negative. This way you will completely torch the muscle. You will make the muscle dyskinetic as Dr. Doug mcGuff says. Working out like this once a week I think is the ultimate hit approach. It can be done with all the major movements.

[@donaldberry4181]

BTW, I think the thing that everybody misses with hit training is that it’s not just one set to failure. It’s one set to negative failure. I think traditionally to do hit correctly. You have to do it with a partner who can help you get in at least one if not two or three forced negatives. Just one set to positive failure isn’t true hit.

[@GamerBody]

@@donaldberry4181 Not from what I understand or have researched. It is 1 set to concentric (or positive failure). Normally you reach that point and hold it for a few seconds, then allow the negative (eccentric) part of the rep to last as long as you can before ending that set.

[@GamerBody]

@@donaldberry4181 This is a bit more than you need (it seems you only need to reach concentric failure) and from the previous convo the issue I have with the door anchor is reactionary forces against your entire body reducing the tension you can produce before your body becomes completely off balance. If standing and using an anchor point is you only option, then go for it. However, if you have the option to secure you body in place (seated, lyingdown, kneeling, etc) this will be a better option to remove the other forces, and reduce the skill component of the exercise, to better allow tension on the target muscle.

[@MountainMan2780-sj3hl]

Just don't tell your muscles that you're using resistance bands and your muscles will think you're using free weights! 😅

[@_______6398]

Guitar hero controller on the wall isn’t as cool as you think. From a girls perspective it’s like having a teenage room 😂

[@GamerBody]

I like it, that's all that matters. I'm marries BTW so she has to deal with it ;)

[@jonatnry6197]

What brand handles are you using in this video? Where can I buy those???

[@GamerBody]

These are the ACBEE handles. I got them here on Amazon (affiliate link): amzn.to/3wAXJV9

[@jonatnry6197]

@@GamerBody thanks much!

[@gaureearolkar1522]

for 1st timer which resistance band to start with? when to move to next strength level of bands?

[@GamerBody]

Best advice is start light and add more if you max out reps. Eventually you will reach the bands that are appropriate for you. It will really depend what exercise you are talking about as to which band to start with, and your strength/skill with each exercise. Start small, build over time.

[@RobertAlvarez70]

I don’t understand why it’s always said that when you use resistance bands, you have to go to complete failure to build muscle however, all the years that I was using free weights, I never went to failure, but I always built muscle so why the hell would it be any different with resistance bands?

[@GamerBody]

It isn't, you should also be going to, or as close to failure in good form, as you can with whatever equipment you are using. You can still build muscle, but you may not be activating all the motor units you could if you are not reaching momentary muscular/form failure. Guessing at 1-3 reps short of failure may actually be 5+ away. While you may still build muscle, it is not "optimal" and will require more sets. More sets is an option, but does open you up to additional mechanical stress that may not be necessary. I personally recommend 2-3 sets because I don't think individuals actually reach failure unless they have a coach pushing them. It is really hard to go to momentary muscle failure in the 1st set alone as your brain will scream to stop early. So do it in 2-3 sets and move to the next exercise.