Switching to Resistance Bands: Strength & Muscle Myths Debunked!

[@Fret-knot]

Resistance bands have changed the way I train. I alternate on training days between bands and weights. Best gains I've ever made, but obviously it's different for everyone. Thanks for the great vids - It was this channel that got me training with bands in the 1st place.

[@bradborders]

At 58, bands have been a blessing to me and my wife. I punished my body serving 20 years in the Army. Bands have helped me stay strong and mobile

[@garesonc9672]

I made the switch to bands about a year ago...all in, no more free weights. Not only have I gained size and definition, my joint pains are all gone. I gave it a chance...and it paid off. Do not be afraid to make the change!

[@peterburnett1661]

Totally agree, I started with bands just before March 2020 and followed some of your great videos and those from the late John Meadows. Am no body builder but my upper body and core strength is higher than it's ever been. I train about 3-4 times per week ,the bands part takes around 25 to 30 minutes. My main exercise is cycling and the two combine well. By the way I'm 66.

[@Martymac1973]

🙏👍💪💚 Gd man.

[@jonathanguider8259]

One of the biggest reasons why most experts don’t suggest bands is that the resistance is lower at the lengthened portion of the rep, which is theorized to be the most hypertrophic part of the rep. I have found that you can pretty much eliminate this problem by adding more resistance than you can do for a full rep and doing lengthened partial reps instead, where you go through the largest RoM you can on each rep until you’re basically just pulsing at the bottom. HUGE hypertrophic stimulus

[@gemschaeffer7291]

Bands= freedom to train in the morning sun without the toxic atmosphere of going to the gym and having to wait for machines and having to tolerate the zombie selfie nation...No thanks I do my morning workout with bands in the open air with the sunshine on my body for 25-30 mins full body then do sprints to finish off bare foot on the grass.

[@DeanHenry-hm9bd]

I agree with you gemschaeffer7291,I 65, and after training in a gym for 45 years,, I got 3 sets of Undersun bands, quit the gym, and now do strictly bands now due to injuries from weight lifting, I don’t like the vibe in the gym either and having to wait for anything so training at home with the bands is just perfect for me. What is your full body routine like I’d be interested to know ? thank you for any information.

[@jacklauren9359]

Or you can just buy your own equipment stupid 😂 its not be all end all. Its adherence . If you take out the ego lifting then free weights is better in the long term! Know your science and physiological adaptation!

[@andrewfitzman]

Well said. 👌

[@maxmaxed2887]

YES PLEASE. This is the main reason I keep dropping gym after going there for several months. Happened a lot of times over the years. It just sucks to rush there to only find machines/racks occupied or a lot of distractible behaviors all around. AND cluttering my apartment with benches/cages is not an option. Resistance bands are perfect solution, also super portable + adding cardio running outside beats it all.

[@reflux043]

You have a superiority complex. The gym only has a toxic atmosphere if you're vitriolic. You probably watch too much joey swoll videos. That doesn't happen in most gyms! What other people do in the gym is their business. You just concentrate on you and don't let what other people are doing bother you. Its hard to get 'sunshine' on your body when its cloudy or rainy outside.

[@captainguns9761]

Bands are brilliant I’m over 3 years into bands after 25 years of iron. I’ve already thanked James because it was his original undersun video that just tweeked my brain. I personally think I look as good as I’ve ever done & im not battererd up from heavy iron

[@1Top_Banana]

I've trained with bands solely for 8 years now after 20 yrs of free weights. A lower back injury forced me to quit free weights. Blessing in disguise. I never lost size and what I love about bands is the feel, freedom and versatility.

[@andrewfitzman]

Maybe ask what split or routine you are following?

[@1Top_Banana]

@@andrewfitzman I do full body twice a week.

[@jeanbob1481]

Also quit sandbag and weighted calisthenics due to always being hurt, lo and behold bands are 100 % pain free for me.

[@wolfgangkruger1725]

I will turn 71 in a few weeks. I had trained all my life (on and off) since I was 14. I changed to bands a year ago and love it! At my age it is the best for me. The portability and ability to train anywhere is a bonus.

[@gigikartveli6838]

Hope you are doing well, keep hard work!

[@josephroa4475]

Been trading with bands for a few years now. Started really practicing progressive overload recently along with incorporating a bar, plate and bench and it’s been great.

[@Exodus26.13Pi]

Outstanding content again. Resistant bands, the rebounder, and gymnastic rings are the future of fitness.

[@chuckwick9120]

Thanks for the video bro, ill share it, after dabbling with weights and bands again this year as well, bands are always my favorite go to, theyre so much fun and convenient

[@jordankaiser7338]

Thanks for providing a well-explained comparison of bands and weights. I had been a heavy lifter for over 45 years and switched to bands when COVID hit after coming across your videos and M&F feature article. More than 3 years later, I returned to the gym 4 months ago. I lost some size despite grueling band workouts. Progress has been slow and steady along with the expected joint soreness (didn't miss that!). Definitely a trade-off... I will find a balance between the two disciplines that works best for me. Your detailed videos helped immensely.

[@KingdomStrongFitness]

I tried.. I haven't been carrying weights for manyyyyyy years. The last time I stepped into a gym was maybe 10 years ago. I started bodyweight and resistance bands training during COVID till now. I had the chance to enter the gym a few days ago. I was quite apprehensive about it as I'm not sure if I'm still able to handle free weights. After some prep talk, I decided to give it a try. I'm pleasantly surprised that I'm able to handle 40 to 45kg of free weights! So, yes, bands are equally effective in keeping those gains...

[@FernandoMonjee]

Can you do another routine like the "hiit" with bands please, it's one of my mandatory stops of the week. greetings from Chile

[@radudebu]

since 2021 I train only with bands...I will never train with weights again...they are AMAZING

[@THEWARISWITHIN]

And the best on KZbin to do it, been following for awhile. 90% of my workout now is exclusively bands due to the pump and growth.

[@rockweapon7895]

How about the other big lifts? Squad, Deadlift, Rows. Were you able to improve? And whats the best excercise for progressive overload on legs with resistance bands? I do think Front Squads is too much taxing your nervous system before your legs are powered out. I liked KHP Fitness Leg Press version with a foot plate and the band on the lower back. Feels awesome!

[@TheDarkSkorpion]

So many good channels go unnoticed on KZbin. Never heard of KHP Fitness. Just checked his channel out, there's a lot of videos I plan to watch. No idea which one has the leg press variation of which you spoke, but I'll find it eventually.

[@rockweapon7895]

@@TheDarkSkorpion You could try, but I don’t like the leg press version anymore. Too hard to progress for me doing it in good form. Doing good form Front Squad is way easier.

[@bcboxingchris]

Thank you 🙏🙏 Great information james been using bands for a year now getting great results

[@RonConsumer]

I have the original Undersun Fitness bands and they are still showing no signs of wear and my workouts have not changed in intensity. In fact, I added a power plate with my bands to my routine and let me tell you want a pretty intense workout especially when it comes to the pushup you will go to failure much faster.

[@bobl9949]

Your bands are supreme James and enjoy the integration of them with my workouts.

[@สมชายใหญ่เสมอ-ฝ2ฤ]

What Brand of Band's do you recommend that I can buy worldwide please sir 😁🌍🏋🏻

[@simplepycodes]

I do train sometimes with bands, but one problem "not really" I have is how to register weight / reps of given exercise. Like I do 3x8-12 biceps curl with band! but how do I know the weight I am dealing with? Thanks a lot.

[@TomMack6466]

thanks for the videos, I train mostly at home in my small home gym. Bands give me options, i don't need a spotter, I can train away from the gym, and I can simulate machines lat-pull downs leg curls and cable machines etc. In your experience do you find that bands are a better option for some exercises for example deltoid laterals and pullovers

[@jameshildebrand176]

The only thing I liked better with weights is that they are easier to track weight, like today I push 100 pounds, next time I do 110. Band don't track the same way. How do you track hand position changes on the bands to make it harder, then remember that hand position the next time I grab that band?

[@Matthewwarren29]

Exactly my point, also a weight has the same resistance through the whole range of motion, where the bands build resistance as you stretch them.

[@owezzel]

You add more bands to track your strength

[@sharp1162]

Failure is failure. Track reps to failure, or your total number of sets to failure. Progressive overload doesn't necessarily mean more weight, it can also be more workload in the form of higher rep count or set count. Plus there are some bands out there that are serious in terms of pounds of resistance.

[@kamalmowafi6979]

I tried it and I am progressive overloading Simply you have two choices 1) Dropsets if you have different weights and if not 👇 2) Add one more set and then move to the next level of bands Note: make sure you reach failure in every single set (focusing to fail not at the most stretch of the band but even at the starting point and this is a key )

[@tonyslaughter8954]

I used they for PT during my collarbone fracture. They worked! However I use 50 pound resistance with the rip trainer. I am getting way stronger using these with the barbell. Not to mention my flexibility is going through the roof. My reflexes have improved.

[@zenchestnuts]

I didn't realise that you had done this exclusive experiment! I'm exclusive on bands now for about 3 years. I discovered many things about myself and my motivations. I teach and practice tai chi but my circle aren't anywhere near my passion. I recently realised that the gym provided this "shared passion" with fellow trainers. But gyms have changed. The health and safety police (ie no bags by your bench etc) just pissed me off as well as not been able to get to the equipment I wanted... But I'll be honest I've really battled to get motivated with the bands at home until very recently. I made a decision to really minimise my sets and duration of workout to no longer than 40 mins excl stretching. The biggest shift I've made is the decision to "forget" about the near impossible goal of being 5kg heavier with a very lean body fat. I'm shooting for a 7kg lighter version that looks fit and healthy. Easy to maintain, feels loads better and looks loads better. The massive convenience of training with bands is endless. Also found I really don't need these killer workouts either. Muscle memory is a wonderful gift. My body just responds to make its life easier and conserve energy by giving me the muscle quite cheaply😅

[@andrewfitzman]

Hi. Maybe ask what routine you follow?

[@zenchestnuts]

@@andrewfitzman I'm doing a 3 workouts a week split. Workout one is chest. I warm up with standard pushups up to 20 then do 4 sets of presses with band behind my back. I'm on the floor but I'm using 2 yoga cushions behind my back and one to rest my butt on. The height of the 2 cushions at the back encourages a full stretch at the bottom with only elbows touching. This is my only chest exercise I do at the moment. I couple this with a chinning bar. I'm using bands to assist, gradually going smaller with the bands. I'm using a bar that goes across a door frame. I do abs to finish off. 2 round of planks and 2 rounds of the boat(or banana as I call it.) 2nd workout I use a puzzle shape base and anchor a band on each side to do curls. For triceps I have a zimmer frame and do dips. I use a band from above (the one in the doorframe to assist) then gradually use smaller bands and then finish off with bodyweight. Third workout I get back on the puzzle and do squats using a low grip by the sides. For hamstrings I'm again anchoring on the puzzle with 2 bands for each arm. I then do a stiffleg Deadlift on one leg while the other goes back. So that all happens as one. Body goes forward, leg goes back, hamstring takes the load. I join in with shoulders after this. Back on the puzzle for one arm press overhead. I do like to stretch when I can between the sets for upper body. Finish off the workout with Tai chi at the end. I use the full seven days to do the split. The more compound movements I keep apart for rest and put the arms between that.

[@Heavenly_verses566]

I am impressed . But can anyone plz tell me i wanna gain weight .and don't wanna go gym . .which bands should I go for ? And any other thing wanna recomend me ?

[@Lehite]

So James, who’s weights are those in the video ? You going to get rid of them if you’re staying with bands ? Go on, do it. Commit 100%and make space, you know you really want to

[@CorridorOfChameleons94]

Do resistance bands help out with "stabilizer muscles" as well? I like the idea of using utilizing resistance band training along with dumbbells/barbell. :)

[@owezzel]

Yes they do

[@carlehuston]

excellent presentation...

[@paulwaters4672]

James,do you sell bands??? I just now watching this video but my goals are different as I want to do heavy hanging bands with a barbell ..Everyone on here thinks your bands are better so I'd like to go with that

[@carlosfarias6012]

Another excellent video, thank you

[@KingdomStrongFitness]

In short, just move n get the work done, regardless if you are using bands or weights

[@berto6223]

Wow!!! Your vid just popped up on my YT. I followed you few years ago (on your own channel) during the beginning of the pandemic and learned a lot from you how to use bands and I felt good doing exercise with bands. And then I lost you (because there was a long silence) but I still saved a few good vids like one of your beach vids with bands strapped to a railing and tree I believe it was and one at your house where you do bands at your doorstep. All very helpful. and about 1.5 years ago things changed for me and I stopped training at all. BUT Now I see your channel is changed into Undersun Fitness. I am going to check out your vids again and start making a program to get back into it again because I feel I need to and I want to. The bands worked great on my physical compare to lifting heavy waits. I remember I had basically no injuries when doing the bands exercise correctly and yet it felt like a real workout. LOVE TO GET BACK INTO IT AFTER ALMOST 2 YEARS.

[@carlosfarias6012]

Great video!

[@senhajirachid6231]

Hello my friend, I am Rachid from Morocco. Thanks to your channel, I started exercising at home two years ago, and I encouraged my friends as well,👍

[@radudebu5551]

The best yb channel....for me 💪💪

[@chrisr5499]

Amen

[@tracinicole5967]

Thank you!

[@jasonashley4579]

Trash bags full of water, pillow cases full of magazines or books, some basic calisthenics along with peanut butter and tuna fish will get a fella plenty big and strong if he has heart, the body only knows hard work and time under tension, Leavenworth strength 💪

[@darioxbrow9223]

haha that sounds like some prison shit. but anyway, mad respect

[@jasonashley4579]

Well it is, nothing to be proud about though, stay riot ready my friend.

[@dane8570]

You talk about being able to maintain..and not lose what you had while Weight training..BUT what about making massive gains??

[@LucidCoder]

I switched to bands at home when the gyms closed in 2020. It's been great, and I've made gains, but I have identified a big downside to bands: When you start needing a lot of resistance, it will put excessive force on your fingers. It would be different if you were holding a bar, but having the elastic pull against all your fingers as you grip tightly, the little muscles can't keep up. I'm going back to weights soon, and I'll use bands intermittently.

[@Matthewwarren29]

The stress on the wrists as well, weights and bands both have pros and cons 👍🏻 weights are more consistent though in my opinion.

[@firemedic09165]

I had this problem too with heavier weight but found grips and bars to go onto my loop bands and fixed those issues for me. Just had to think a little outside the 📦 . Bands are the ticket for me at 45. My joints are so much better and still making gains

[@JoeBrown-fe2zq]

Just buy a bar

[@Rfrob52]

I had the same issue and solved it by buying a pair of "J Hooks" on line. Cost about $30.

[@sharp1162]

Go to a hardware store and buy a small piece of steel or aluminum pipe. Cut it down to size and your problem will be solved.

[@DarkArachnid666]

Standing unilateral skull crushers with resistance bands. Your joints and shoulders will thank me later. Your fatigued muscles? Not so much.

[@tonyvalente]

Resistant bands are for athletes or if you’re injured but if you really want to build Muscle, this ain’t working

[@Utchaynavlogs]

Hi coach

[@lonestarpatriot876]

It is funny because bands work under the same exact principle as the Bowflex machines, and yet there are a ton of gym rats who would not touch a Bowflex but are now jumping on the band rage. Bowflex machines have been around for decades, and they absolutely work. This is not new science.

[@76063co2]

You are right. Since 2020, I have worked out using a combination of bands and the bowflex, and had some of the best workouts of the last 20 years. I will often use the bowflex to pre-exhaust, like a flye or leg extension, before moving to a banded pushup or split squat. it scorches!

[@lonestarpatriot876]

​@76063co2 Absolutely. I had a Ultimate Bowflex for decades and I got absolutely jacked using it. I no longer have it but I do use bands to the same effect. I am 5 ft. 11 inches, weigh 228 lbs., with 12% bodyfat. When I tell people I don't use freeweights they don't believe me.

[@sandramilfort9261]

👍🏾🙌🏾👍🏾

[@Allan8080]

Du har fuldstændig ret🎉

[@markWatson-ff9yl]

Shame your company didn't bother in helping me replace the torn bands! within 30 days and the customer service is shocking.

[@Matthewwarren29]

Bands are good, but how good REALLY?!? James is full of great advice, but his body was built with weights/machines. Could he have built the same amount of muscle with just bands? Could he have won competitions with just bands? There’s still no one out there who as built a body with just BANDS! with weights what you see on a weight is what you lift, with bands it’s hard to be consistent with the same amount of resistance each time you go back. It’s hard to progress with bands, your hands will never grab the bands in the same place! It’s easy to see a bodybuilder with bands around his neck and believe what you see is possible with bands only……

[@luka2298]

yes. You can always add more resistance just like you add more weight...

[@Matthewwarren29]

@@luka2298but it’s not accurate, if you want to add more weight you add it. With the bands you don’t know how much resistance you are adding or taking 🤷🏻‍♂️

[@GACXVI]

What you say is true since the references always come from someone previously trained with weights (this is also my case). This idea can only be refuted the day they do a study with real monitoring of an individual from minute zero and for years. There may also be many particular cases of casual people from different parts of the world stating that they always trained with bands and never touched an iron. But in the Internet age, who can prove that each case is real?

[@Matthewwarren29]

@@GACXVI totally agree. Another flaw with bands is you can’t really add or takeaway resistance accurately! Obviously resistance is resistance, but to progress your muscles need more👍🏻

[@sharp1162]

Muscle failure is muscle failure. I use both free weights and bands. However, I can get to failure with both. It does feel like bands are easier on my joints though, I'm not sure how that is but my elbows and shoulders always feel better while using bands over my free weights.

[@farblunjet14]

There is a major difference between maintaining strength and size and building them in the first place Of course your strength and size were maintained those 4 years as you kept tension on your muscles with bands. But your strength and size were built in the first place with weights and machines. Bands have their place but there’s no substitute for weights to initially build muscle

[@TyrellWellickEcorp]

That’s not true. I’ve seen quite a few impressive transformations from skinny people.

[@DeanHenry-hm9bd]

I for the last 2 1/2 years gave trained only with resistance bands, and I love it, Im 65, with arthritis in both my knees and 2 bad shoulders, and bands have been very friendly to my joints, I’m not sore the next day, and I can take my workout anywhere! I weight trained for over 45 yrs, and I prefer bands over weights now,, and I’m also proud to say I am the proud owner of three sets of Undersun bands and they are great also whenever James talks I listen he is a wealth of information.

[@farblunjet14]

@@DeanHenry-hm9bd that’s very nice but not relevant to my comment

[@farblunjet14]

@@TyrellWellickEcorp that’s very nice but I doubt whether those “impressive transformations” involved large muscle growth

[@GACXVI]

What you say is true since the references always come from someone previously trained with weights (this is also my case). This idea can only be refuted the day they do a study with real monitoring of an individual from minute zero and for years. There may also be many particular cases of casual people from different parts of the world stating that they always trained with bands and never touched an iron. But in the Internet age, who can prove that each case is real?

[@alanwolf6137]

You might be stronger and have more muscle now if you stuck to weights.

[@Magnetic275]

This guy talk way too much

[@RegisWilkins]

Or more likely, you're a little slow.