The Amazing Benefits of Resistance Band Training (Cables Work Too)

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Resistance bands have a reputation for being uninteresting, low-difficulty, and only really being suitable for beginners.
This reputation, however, is completely undeserved.
In fact, resistance bands are an incredible tool for building real, functional strength. They can also be instrumental in developing larger, aesthetic muscles. Far from being "beginner only," I think that resistance band training has a critical role no matter your level or goals!
The main argument I make in this video, is that by allowing you to alter the angle of resistance and strength curve, resistance bands can be used to more closely mimic a wide range of real-world and sports-related activities. Simply put: if you only ever train with weights, then you will only ever get better at picking heavy objects up from the ground. In reality, we use our strength in a much wider variety of scenarios - whether pushing a heavy object, wrestling and twisting an opponent, or dragging something.
In this video, I demonstrate how you can use resistance band training to emulate many such activities: from throwing a punch, to pushing furniture, to holding a strangle hold.
Resistance bands have a number of other amazing benefits, too: they lend themselves to weighted stretching, they are portable and convenient to bring anywhere, they are low-risk, and they are ideal for isolating specific muscle groups - something I didn't touch on in much detail here.
Enjoy!
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[@BradentonSlick]

Hello! As someone who is handicapped and limited in movement I found this video informative and exciting. Resistance bands may be just the thing I need since traditional weight equipment is not suitable for me.

[@phrogtesem9410]

There is a lot more you can learn from this channel in your situation, so stick around :)

[@daveouterspace]

I am disabled as well and workout with resistance bands every day. They are a truly excellent tool for people with mobility issues. I have neurological scoliosis and my legs started giving out on me , I couldn’t bend down to pick up weights anymore and started falling over . I started with bands 6 months ago and I have built up enough strength that I can go without my canes most days now . Good luck with your journey

[@esque7091]

best of luck to you! bands are so useful and this channel has so much great info for all levels of physicality

[@emanuel6233]

Go for it!

[@abcsoxx3801]

@@daveouterspace great work brother , bless.

[@FlancitoConCebolla]

Man, I've been following you for a while, and you have one of the best physiques I've seen. Looking strong and functional, not looking like a roided bodybuilder, but certainly not small, looking big, strong and very efficient. You're one of my biggest inspirations

[@hayesism]

Just a little bit of fat on him as you would expect of someone that strong who isn't abusing trenbolone. I wonder if he's ever considered acting work. We know how much he loves superheroes but to me he looks much more like one than many of the people actually playing them. Or if he didn't speak, I can actually see him as Henchman #3 getting killed by John Wick.

[@wkwkxkxuwkwkw2872]

@@hayesism indeed. He doesn’t only look like a superhero. He is like one. I mean the knowledge he has. The things he can do. What’s the best actor for a superhero ? A real life superhero! He would be such a good one and for sure his acting skills wouldn’t be that bad considering he has a KZbin channel hahah

[@youcancallmeneck5178]

@@hayesism Looking more like the superhero and the action stars of the 60s etc

[@mattallthat]

" a little bit of fat" social media has warped minds. This dude is jacked and has a 1% physique

[@squirrel_choker1623]

This is what I have been using for 3 months. I use them on break at work. With resistance bands and a diet change I have gone from 250 lbs to 185 lbs. Built up my strength quite a bit.

[@spensjc6774]

Ive lost a stone using bands but feel a lot stronger and less joint pain ...l

[@SSchithFoo]

Damn!

[@samuelgarciajr2547]

Do you feel like you’ve acquired more pros than cons? And do you think it’s definitely worth putting in the work to prevent injury?? That’s great man, just wanted to know from your experience

[@claudiawang1992]

Most of my mommy friends ask me how I stay in shape, toned and defined (and even though we have a home gym) they're surprised to find that most of the time when I have to stay upstairs to watch the kids, I'm literally carrying around a resistance band and doing a variety of movements with them because I don't like making up excuses as why I can't stay active and fit and build muscle, etc., as a mom of two and another on the way. I love how versatile it is and it's made such a difference in my fitness routine! Love weights, but honestly, MMA and resistance bands other than jogging/walking is my favourite go-tos.

[@Dracula_sb]

Resistance bands are the first thing I suggest to someone, inexpensive and versatile. Great video as always!

[@MichaelKane47]

Usually I do not post comments on YT videos BUT you mister are extraordinery and your approach to training is simply remarkable. You are really inspiring me. THANK YOU BIONEER !

[@thatsleepguy]

Ease and functional training- your videos are becoming a must for those of us in the “senior “ years

[@Barnabybright]

The most intelligent and informed defence of bands I've heard. Brilliant and useful.

[@BruceMusto]

Great info. I've been using closed loop bands (Undersun and Iron Infidel) for about a year now. I like them because it allows me to mimic pretty much any movement I could do in a gym, plus, as you pointed out; it allows you to work in the transverse plane which is fantastic. I'm 62, almost 63 with an artificial left knee and hip. The bands are much easier on my joints which is important these days. Over the last year, I've gone from 247 lbs down to 199 lbs. Currently at 209 and still looking to make progress.

[@deanhenry4668]

Bruce, Im 63, and have bad shoulders and arthritis in both my knees, and I use Undersun bands, and its the best thing I ever did , my shoulders and knees thank me everyday, and grest job on you weight loss and workouts too!

[@frankciccone8559]

Fellow Undersuner here. Just turned 70, added Iron Bull fat grips to increase strength and comfort.

[@PaulWBruce]

Thank you for posting this ode to bands, Adam. I run a personal training business, training clients outdoors, and I stick to rings and bands (and occasionally a slam ball) because they're portable and give so many options. But I'm falling deeper in love with resistance bands, not merely because they are lightweight and portable - I once took my bands out of my backpack and did my whole workout while in line waiting for the bus - but also because of the benefits they offer, namely multi-planar loading, dynamic variable resistance (and thus constant tension and high peak tension). And if you know how to use them, you can add some SERIOUS load for band-only squats and deadlifts. Great video, Adam. Thanks for sharing.

[@redpanda456]

Hey Paul, newbie here. Where can I find good info on band only squats/deadlifts? Thanks.

[@PaulWBruce]

@@redpanda456 Hey, sorry for not seeing this!!!! I'd recommend looking at Clench Fitness. They have great instructional videos on those movements.

[@Mazelman]

Within the last year, I've become completely sold on resistance bands. I've actually noticed how much less I'm using weights at home now lol. Discovering just how versatile and real the ability to grow muscle, burn fat, and increase function/mobility has been, is mind blowing. I'd say, being able to have constant time under tension from essentially the beginning to the end of movements, full range of motion, and not being limited to the downward force of gravity from heavy weights, is unbelievably beneficial. I HIGHLY suggest using bands if you aren't already. Great vid for an underrated topic, btw! Seems right up your alley for being such a functional training kind of guy ;)

[@runningman5871]

Big fan of the overhead throw using a band for triceps. Throw in motion.

[@jeanpaul4294]

Please answer me could I become as strong fast flexible agile low reaction time etc...like batman if I workout like The Bioneer? thanks in advance for answer

[@StrongerThanBigfoot]

@@jeanpaul4294 Of course

[@michaell742]

Doing it with a medicine ball is great as well. You get some extra seratus anterior work because you have to lift up the ball over your head each time you throw.

[@dt4886]

Didn't have enough time to watch the whole video so i just left it playing. Here's a like and a comment for some algorithm boost.

[@thehumanpractice2985]

Hey just a reminder to watch the vid it's cool.

[@louisferreira1012]

Man you need more lovage on this channel. Your emphasis on function restores my faith in humanity’s aesthetic obsession. Thank you, keep making us more functional, nothing is more aesthetic than efficiency in my book.

[@JeffNixonComedy]

Can’t go wrong with the bands. Very inexpensive and versatile.

[@jeanpaul4294]

Please answer me could I become as strong fast flexible agile low reaction time etc...like batman if I workout like The Bioneer? thanks in advance for answer

[@anshumankar3560]

@@jeanpaul4294 Only one way to find out and that is by training.

[@paulbirkbeck1790]

Just go for it mate you might not be like batman but you will be the best version of yourself. Heavy farmers walks and over head pressing is a good place to start.👌

[@jeanpaul4294]

@@paulbirkbeck1790 How many reps rest and sets for a beginner for bones, ligaments, tendons, muscle strength? will high rep low weight give me strength or endurance in muscles even if it strengthens the tendons. I thought you can't be elite at both strength and endurance. can i go on high weight for grip and finger tip strength at the very beginning? Will those guarantee i will be able to lift a small one ton car like the great gama? thanks in advance for reply!

[@maklame3318]

And fun!

[@JimParkGM]

2:38 - noticed you closing your eyes with each throw. Good to practice keeping your eyes open with each throw if you're trying to practice your punching so that you see your target clearly

[@nicolasson9650]

I know this a year old, but I will bring this up to my man, bioneer. I've been using resistance bands mainly to perform realistic movements. Pulling backwards, downward, and upward. I've been doing creative test on my basic boxing punches, such as jabs and power punches. The horizontal force was very overwhelming at first, but as soon as I had a chance to punch a bag at the gym, my punches were sharp, but quick at the same time. The punching bag was able to move several inches forward after my power punch, which amazed me! It's amazing how you can be versatile with this type of gear. It's cool how there are similar minds like mine when it comes to performance of physical activity.

[@Curtis3366]

Love bands. It's one of my primary tools, besides heavy steel clubs and kettlebells. I love the versatility, and the creative aspects of being able to try different movements, in different planes, at different resistance levels, not to mention the weighted stretch aspects, especially for pull downs. The ability to use them from different angles while rotating is a game changer for functional strength and core activation. And the ability to connect them high, or low, or stand on them, while also using different attachments adds that much more versatility and keeps the workouts creative and interesting compared to standard weightlifting techniques. For me anyway. One thing I haven't done yet is use the small loops for the lateral leg exercises. Need to work on that. Great vid. Covers all the basics. Thx for sharing. :)

[@Exalted_Example]

I used to do powerlifting way back in the day (PR - 365/500/500). I've been using kettlebells for the last year and having great results. During prime day, i saw a set of resistance bands for $20, so i figured, hell - why not try them. Literally never used them cause they were 'for girls'. I'm so glad that i did. You can keep the muscle under tension for the entire movement. Usually, no matter how you try to control it, there is *always* some form of swing or momentum in a given movement. Not the case with resistance bands. Fantastic equipment, really glad i bought them. In fact, i've bought two more identical sets since.

[@ElleTheScalper]

@OddKashi bands and cables works functionality, explosiveness and you can alter the angle easily. Its a very good equipment than barbell and dumbbells

[@bassemb]

Bands and rings have been a huge part of my lockdown workouts. Door anchors mean you can affix to the bottom, side or top of doors for all kinds of exercises. I can step on my loop bands and perform deadlifts, romanian deadlifts and also very challenging overhead presses with a lot of instability. Like you explained, my fave things about the bands are the instability, variable angles and easy adjustment via how much I stretch them. I like the constant tension as well, though cable machines still win out in terms of constant tension - once a band is slack, resistance is just gone.

[@jamesr2936]

I was just debating whether to get resistance bands, and this video pops out unexpectedly. Thanks Bioneer!

[@jashardwallington]

I reccommed it

[@Notkyle388]

It’s like $25 on Amazon! I think it’s the same set he has

[@jamesr2936]

@@Notkyle388 Feels like there's literally no reason not to add it to one's workout then! Thanks

[@fool9111z]

Highly recommend the loop style bands. Also buy two kits so you have bands in pairs. With a wooden rod, you have just created barbells .

[@cdrtej]

They are great when you travel

[@wesleychisler4717]

I love cable punch outs. Really helped me with my form as they help me focus throughout the movement and keeping my wrist straight due to the weight. I also love banded bench presses or Squat Jumps because they make an excellent form of contrast training and I look like a complete weirdo in the gym

[@wesleychisler4717]

You attach two bands to a dumbbell or some kind of anchor and loop them over your shoulders and across your body

[@kirangrewal7716]

The other advantage about that snap in a punch (or kick) is that the contact duration for energy transfer is minimised. It's the secret to breaking boards and tiles, which is an important skill that has been overlooked ever since the "boards don't hit back" line in Enter The Dragon portrayed it as posturing and showcasing without any merit. But actually it's a very useful skill to have and I personally think even Bruce would have had to know this because it really shows in his strikes, which are all extremely snappy and difficult to train without breaking boards. I think the line in the movie is more that he wasn't going to just stand still for Bob Wall to show off on an inanimate target like his friend did with the board, which is more akin to Lee's criticisms of silly cultlike schools where the students acted as passive cooperative dummies for the instructor to demonstrate on. Every impact safety device in a motor vehicle is intended to maximise the contact duration in the event of a collision. Seatbelts stretch, airbags collapse, crumple zones compress, all three are designed to slowly decelerate the driver and passengers to minimise the G-force on their bodies. The old solid steel "yank tanks" of the 1960s could absorb a hit at highway speed but the driver's neck would snap because the vehicle decelerated to zero in a very small fraction of a second so it was like falling off a cliff. In a modern crumple zone vehicle with stretching seatbelts and airbags, the driver gradually slows down across half a second or more, so the acceleration (and thus force) on their body can be ten, twenty times less. It's why boxing gloves soften the impact, why you'd rather land in water than on concrete and why it hurts more to punch a brick wall than a foam mattress, it's all about the rate of deceleration and how long it takes to slow down. Soft landings hurt less. I watched a friend fail to break boards at his first dan grading years ago because he'd only practised his kicks against a heavy bag. There were five or six people bracing it in the end and he had enough power to push them all back but the board just wouldn't break. When I told his teacher (not the one who'd graded him) he said that he hadn't snapped his foot back. When you want to send a bag (or opponent) flying, you push through after the impact, but to break a board (or rib cage) you need to retract your foot almost as soon as you make contact (or maybe penetrate an inch or two deep). It was what opened my eyes to the benefits of breaking boards and I never forgot the difference. Sure it looks cool to send the bag flying back, but when you do this, you're really training yourself to just get in position and do a leg press on your opponent. As much as people trash talk breaking boards, there's really no other way I've found in decades of training to learn and appreciate the difference. I find it extremely unlikely that Bruce did not know this himself, because you can also see when he follows through instead of snapping back, usually to launch a heavy back or send a stuntman flying, or probably most famously when he all but decapitates a dummy representing Han in his big final showdown with that incredibly powerful crescent kick (following through to launch it flying). When you get a feel for the difference between sending a heavy bag flying and snapping a board, you really learn to tap into both when needed. I know this is an unpopular opinion, but I really think the people who disagree with me have never really mastered breaking boards. I've landed a few hits in sparring etc after training this technique to be instinctual and the damage it does is really impressive. I've also noticed from professional fights that some of the hardest-hitting boxers also do it - Tyson, Sugar Ray, etc. Anyone who disagrees with me is welcome to explain to me why. Thanks a ton for reading.......... and bye for now! :D

[@FitLabb]

Solid video Adam! I’m a big fan of using resistance bands for mimicking cable work w/ a variable resistance curve, being able to work out anywhere w/ minimal equipment, warmups, & functional work. 💪

[@jeanpaul4294]

Please answer me could I become as strong fast flexible agile low reaction time etc...like batman if I workout like The Bioneer? thanks in advance for answer

[@abaratien]

Gosh it’s been a number of videos and i noticed that you have a really useful tendency to redness in areas that you’re working, it’s so cool , almost like a video filter that highlight the working areas !!! Bloodflow is strong in that one !

[@01k]

Your editing has improved quite some bit recently. Also regarding your training philosophy, where you stress the importance of both the brain and body, how they are inseparable and work best when trained in tandem. You seem to also believe in advanced performance in every domain that a human is capable of, which I love, I truly believe that to be a complete human you need to be a master of your senses, with varying degrees of importance. With that in mind, we gain superhuman performance by following the tips and methods you lay out, but, what I'm wondering are your opinions on specifying? However much I'd want to 'be' a polymath/polyathlete (since there's much that interests me, and there's much wisdom to gain from different disciplines), there's still some truths that can only be obtained by pushing something to its extremes, what I mean by that is that there lessons to be had by being advanced in a specific field, only problem would be finding what to pursue I guess.

[@martinlazarini2653]

May be so, but it might also not be so, the reason we believe that there are things that can be achieved through specificity is because it has been the tested and proved way to do so, but who is there to tell us that’s the only way, EVERYBODY, but that doesn’t make them necessarily right, sure their method works, but it is not the only one, and sure we might not have found it, so let’s start looking for it, “There is no blueprint for achieving the impossible, that’s why you must make your own”-Ross Edgley, the only reason something is impossible is because it hasn’t been done before, examples is how 100 years ago the sub 4 minute mile was deemed impossible, the world record today is 3:30. There is more of one way to solve a math problem, why can’t Training be like that, and for which discipline why not all, or as many as you can, one year focus on rock climbing, learn as much as you can and integrate to your training, next water polo, next judo.

[@bigboss0101]

@@martinlazarini2653 focusing on one thing only for a year isnt efficient rather do as many disciplines as you can starting with the most important first then finding time for more but still learning in previous ones that youve done

[@kalebwithak818]

100% agree with the weighted stretch 👌 My lats ballooned when I started to include pullovers and straight arm pulldowns

[@DadBodFit]

Ever since COVID this channel has been a blessing to my fitness. Working out from home / park has never been so good

[@MSordernature]

You need more videos on band training.

[@AnthonyQuade]

Yes! I just bought resistance bands today to help with my shoulder and to be able to get a workout in with all the thunderstorms we’ve been having lately. I got home and turned the tv on KZbin while I put my pull up bar together, and this videos was the first to show up in my feed.

[@training7574]

Very neat perspective on the transferrability from training context to real life context. Also, optimal use of the enviroment you already have iso the gym is very helpful. Thanks!

[@martinlazarini2653]

Adam being a 5 year letting go of the band made my day, Thank you, now I’ll work out

[@paulelverstone8677]

Huge fan of bands. When I was travelling, just from a convenience POV, they're great. The fact that they're so cheap and almost infinitely variable means that they are a must for any gym imho...

[@Chris-ni2pc]

with the rolling lockdowns resistance bands are the main thing I'm using, would be great to see if you can make a video about more different exercises you can do with them especially leg exercises

[@proudmisfit4405]

check out James grage

[@Chris-ni2pc]

@@proudmisfit4405 Goldmine, Thank you

[@alopezdrums]

Another cracking video and this time in support of one of the most portable training tools ever! Thank you 🙏 Adam. Please keep up the great work!!

[@pauloalmeida3728]

The strenght curve on the resistance bands make it a whole new way of training when comparing to dumbells and barbels. Its really tricky. Thanks for your video.

[@boatoflol]

My favorite Band exercise is the Band Crunch. I loop the Bands around my pullup bar for that one.

[@tedlessor3887]

I love that movement

[@Artax-jv8zt]

You give such great information , your channel doesn't push the biff to be buff thing, but functionality. I had a serious injury and have been using resistance bands ever since. Great video, great information.

[@hubriswonk]

Rotational band training is outstanding for combat sports. I use all the exercises you showed to train my core and upper body to work together for jiu jitsu with outstanding results. Phil Daru has many videos illustrating the importance of training the transverse abdominal muscles to work together for combat sports. Very useful info! Thanks Adam for the efforts!

[@ramppit]

Hubris Wonk thank you very much I was looking for some transverse banded work outs as I do karate and next year will do judo as well any other info would be handy ?

[@samuelaudain]

Great work man, based on your training videos i was able to lose 80 pounds . I appreciate you 🙏🏿

[@rxge.edxts.]

Damn That's So Cool, You are amazing Man 💥

[@RiseSteadyNC]

That's awesome man great job 👍

[@sethpawlik]

Outstanding! You should be proud of yourself.👏

[@dapperdank3701]

Keep up the good work and progress mate!! 🥳🥳🥳

[@JCBPARISPARIS]

I use bands for strenghtening rotator cuffs, legs, pecs, back. I completely agree when you say benchpress is limited because it doesn't really mimic a natural movement. Same when I train my adductors with a band : I am in a standing position, the band is linked to one anckle, my legs are straights : when I adduct one leg I can feel the tension on my adductor of course but also on my knees (I suppose stimulation of all the knees ligaments LCL, MCL, ACL ?); When I use a machine for training adductors : I am seated, legs are flex and relax with no stimulation of knees ligaments . With a machine you just train one link of the chain, which can be dangerous and cause injuries if you don't mix your training.

[@GamesDiddley]

I’d only just started working out before lockdown hit and was really loving the cable machines in the gym. I decided to buy two of each of the pull up assist bands so I could turn the park gym into a makeshift cable machine and I gotta say I absolutely love training with them. I feel so much more contraction in the target muscles than I do in just regular gym sessions. My favourite is the cable chest fly with bands. That squeeze at the top is fantastic.

[@jeromewesselman4653]

Loved this. Bands are the best thing that ever happened for me. You really upped my band game, thanks!

[@adamcroft8379]

Excellent video 🙏 I started to train with The resistance band 5 Days ago and my favourite exercise is double Bicep Curl. Two sessions and I am already stronger. Thank you for inspiration. I decided that I Will start to make a videos to document my own Journey from being totally weak to as powerful as possible trying many different training methods (where Batman's are my favourites) 😎😊 and I hope my videos Will also provide something of a value to anyone who Will watch it. Im just starting and my English is not good but You inspired me Adam and I'll work on it. Greetings from Koszalin City in Poland! ☺️

[@britcat7780]

Insightful comments clearly presented. I have been using resistance bands - initially to supplement weights - but they are so convenient and the option to control the direction of the resistance is so much more useful than weights that the resistance bands are becoming more of the core of resistance training while the weights are the supplement. The three things I like about the resistance bands are (1) depending on where you anchor the band (e.g. high, middle, low, left or right) you control the directional vector of the resistance which is ideal for training many muscles and many functional movements especially in martial arts. (2) because the resistance is highest at the maximum stretch and since for most movements it is a the end of the movement (e.g. extending your arm) the resistance band is the most resistance where I need it (at extension) and the least where I am weaker - so I stress the muscle through the whole movement proportionately, and (3) momentum is a factor with weights reducing the real muscle challenge while it is not a factor with resistance bands. Something else, as I get older, is that I tend not to injure myself (tendons and ligament tears mostly) with the bands than with free weights in part because the movements are more controlled but also because there is not so much of a chance of being exposed to a weight at a bad angle.

[@Rbcaul]

Great timing I've got every type of band laying around but only started seriously using them this week , now Im super motivated 😃

[@simeonaakjaer5661]

Some great points here I hadn’t considered Once again proving why this is one of the best channels out there

[@artpimentel5244]

Here’s the thing. kzbin.infoUgkxS7ex6L4sMqpaTn4LnBPyBmRQsSingL8y These are not meant to be stretched to 12ft or 14ft or whatever else where you’re a 6ft person, stepping in the band and trying to do standing shoulder presses. If they tear, (assuming they’re not defective) then you’re trying to stretch them way too far. For a full body stretch, bands should be like three feet long, doubled over. Don’t buy the bad press. A fully extended reverse fly is avoid as far as you should stretch these. If it’s too easy, use more than one band at a time.Not rocket science.

[@tiyboss695]

Dude you're like a real life Wizard that gives us movements to improve our bodies

[@paultaylor107]

As a judo and bjj athlete I love bands. Especially during the pandemic, banded uchi komi (judo equivalent of shadow boxing) kept me sane and allowed me to perform specific judo conditioning. Also I find as I get older bands feel better for some reason?? I have bands with a fake gi sleeve and collar. Like the idea of the pull up grip trainer attached to a band. Awsome video again Adam also would you be willing to include the links to the equipment you use ?

[@myveryunprofessionalvideop5830]

Could you elaborate on your fake gi sleeve bands? It sounds cool but I am struggling to picture it

[@ryan7445]

This channel is quality of the highest order. Thank you!

[@damianupton1975]

I have a disability that means I can’t grip weights secure enough to lift. Bands have helped me by allowing me to change the types of grip. Your videos are always instructional and helpful.

[@hemi5.7awdpursuit5]

I been working on the road state from state sometimes finds a gym. I have to say training with resistance heavy bands and all strength workouts it helps keep my build at 260lbs. Bands are survival travel pack gym for apocalypse

[@user-fq1zm2mb7x]

getting better every day thanks to your channel!!!

[@matthewedwards1089]

I use them for rotator cuff and shoulder strength. Not huge weight. As a cricketer they are one of the best for training specific movements. Great video and tips. It's inspired me to do more at home and in the garden.

[@emotionalignition]

I've found over the past 6 months that I enjoy resistance bands and cables way more than just weights alone. My body feels more flexible, energised, stronger and it's really convenient to easily pack some bands in any bag

[@papasitoman]

Bro, you're on a roll; new book, new videos uploaded frequently, new website articles. Thanks for all the hard work!

[@stephen3511]

Learnt a load of resistance band exercises during lockdown when the gyms were closed. They’re great for upper body, but kinda limited for lower body. However, I did manage to adapt them for a makeshift leg extension and leg curl.

[@fool9111z]

You are right on. Bands are often not strong enough for lower limbs. I use weighted backpack and single leg exercises to maximize the effects: Bulgarian split squats. I also do single legged RDL with the thickest band. Single legged kneeling hip thrust with resistance band is also effective. Notice the keyword here is always “single” 😂

[@stephen3511]

@@fool9111z Same here…. Weighted backpack for lunges, split squats, stair climbs 👍

[@candacebenford1734]

Resistance bands are awesome!! So versatileand so many excercises can be done with them. When utilizing both weights and bands I found I was stronger and my joints felt better. I do band bicep burnouts at the end of my arm day with the bands. Fierce pump Love it! Thank you

[@martijn2246]

my life got busy and didn't have time to go to the gym often. Bought some bands for like 12 euros and now I do workouts combining bands and bodyweight about 15 to 30 mins daily and I love it.

[@robdubyuh420]

Adam mixes up his training like nobody's business. I've done a 30 minute follow along band resistance workout on KZbin...... Feel the buuurrn! I also use bands to strengthen my neck as they feel safe. This video reminds me to buy a door anchor. Thanks for the great content Bioneer 👍

[@xxhound]

you are GREAT teacher and I love the focus on Functional Strength !!!!!! two thumbs UP

[@kettlebellcarnivore-vr5cw]

I train with a chest expander, and all of this is spot on.

[@levipatrickdiaz]

This is great! I’m so much more excited about the resistance bands that I have now - I REALLY appreciate the holistic approach you take to fitness. It’s so great that you share so much of this here for free! Quickly becoming my favorite fitness KZbinr! I really enjoy doing the chest fly with resistance bands, but I think after watching this I am gonna try to do more unilateral movements for increased core engagement.

[@thastachedaddy]

Was curious what brand are the bands/attachments you use in your videos? They are obviously good seeing how you are always using them and I would like to get me some of the exact one you use!!! Maybe you could put a link to the bands/clips/attachments please & thank you?!?! Love the channel and all the vids you are an inspirational person.

[@ponderbot34]

The Bioneer is the most underrated fitness KZbin channel

[@wangflop]

Another thing bands are great for is heavy negatives. When you reach failure, you can take a few steps back and do the negative portion of the rep with the band stretched to its limits. Great for bicep curls especially.

[@zombietheundeadone]

You just posted this 2 minutes after I lifted my bands out. Legend!

[@robinkinghorn1478]

please do one of these for suspension trainers

[@lordgeyik]

I love band lateral raises and upright rows. Also band assisted push movements, like dips, pushups (because they help you the most in the hardest bottom position)

[@gallolocoparisien]

Hey man, love your videos. What's your take on the power twister?

[@averagestudent4466]

I really like doing what I call "Double cable punch outs" where one resistance band is tied in front of you and the other behind you. One then throws a punch properly with the non-punching hand coming back. This way all aspects of the movement have resistance at the same time and the core is working to counter both pulls from the bands.

[@gokuryu]

I use to do that on a cable crossover machine.

[@GamesDiddley]

Holy smokes that’s a great idea. I’m doing that next session

[@overkill_716]

Had one of those moments where I was thinking something and scrolled down to see it in the comments lol. Good thinking I believe!

[@joelociraptorgaming80]

I recently started James Grage's TA2 Build program from Undersun. I ended up purchasing the bands and program. Gotta say after a month, I've never felt so good from working out. My joints don't hurt anymore and I look forward to the workouts. I would highly recommend bands for anyone that's tired of the regular weights. I've seen some solid results after just 5 weeks.

[@jeanpaul4294]

Please answer me could I become as strong fast flexible agile low reaction time etc...like batman if I workout like The Bioneer? thanks in advance for answer

[@brunoteixeira5703]

@@jeanpaul4294 No, Batman is not real.

[@rampagesmackssons508]

@@jeanpaul4294 why not watch the bioneer videos

[@mazliwatibintiabdulmalek852]

Bands exercise usually are kinder on joints, if you suffer from joint pain, ditch the free weights and embrace the bands and body weight workouts.

[@dingdong6005]

How are you doing now?

[@lylachristopherson865]

I picked up a band with handles on both ends at the Thrift Shop. I can't believe someone gave it away, such a useful tool.

[@creightonfreeman8059]

I like to combine the band with a weight, so that the band maintains or increases resistance throughout the range of motion, unlike the weight alone that normally has a peak resistance somewhere in the muscles range of motion and then decreases towards the end of the motion.

[@TheSwayzeTrain]

I used bands a lot during lockdown in conjunction with KBs.

[@comicalcomicsdotcomics726]

I absolutely love seated rows with resistance bands. With every centimetre you pull, your lats feel it more and more.

[@paulclark1089]

You should do a training video on how to think and react as the Equalizer.

[@charlesserc7753]

I use them all the time. They work grate. Nice work

[@elisteele574]

Hey man I just recently found your channel, you are epic. I heavily support your message and recommend your channel to all my friends. Thank you for doing what you do.

[@gabe608]

Love the cut of ur gib your a real life hero.For those that didn’t realize how they could better them selves with what they have

[@tedlessor3887]

I just started using bands a lot, its nice to see a recent video on the movements.

[@insidethevelvetglove3919]

Some nice ideas, I grapple as a sport and I feel bands can be very useful to build the kind of strength needed for grappling. Food for thought indeed.

[@DavidTremblay]

Also bands can be brought on holidays, travel in your luggage without taking too much space. Like a miniature gym in your bag

[@citizenmattify]

I’ve got the tube style bands you have there and the pull assistance type bands. Both are great and I do a drop set with them after the weights for the burn. I’ve done just band workouts when in a hotel room and great to throw in a bag and take anywhere when you are away.

[@obinnaihenacho5424]

Awesome content bro. I enjoy using Chest Expanders and Power Twisters. They are old school and forgotten about, but i think they could make a comeback given the global situation. Please do consider doing a video on them. Thanks again for all you share.

[@joechaos13]

I work UPS warehouse and there's a lot of movements in this video I do at my job. It's a whole lot of grip, biceps, and back with torso rotation. I went into it bodybuilding (now I do functional) and something I learned very quickly is trying to muscle everything is a great way to get hurt. You have to be as compound as possible. Isolation exercises are still really helpful of course though.

[@S.G.Wallner]

Bands are IMHO the best all around fitness tool out there. Super versatile, and you can train people who are at both ends of the spectrum, elite athletes and rehabilitation patients. Definitely underutilized and overlooked in the fitness world. Training focused on tendon strength, athletic range and functional mobility will change your life. Drop the barbells and dumbbells and grab the bands! You will not regret it.

[@marcsirkin8398]

You have seriously great content. Thank you!

[@Eagleforhelp]

I was thinking of bringing some to work to fit in a workout during down time. I would appreciate a video on a workout routine for smaller spaces or just one you recommend for a full body workout.

[@AJ_Creative]

bands always feel good and better promote mind muscle connection. I used to follow and train with body builders and inherently was anti-cardio, and though id feel big and strong most the time I hated how doing things that werent specific lifting movements still made me feel average or even weak, and I would always gas out easily because I never trained for work capacity. I eventually fell off because of corona and depression over some other things.... As im aging and getting back to wanting to get back into shape I noticed that movement and mobility is more important than size, while strength is good, endurance goes further than being stronger than you need to be. Bands also help you avoid injury, harder to do things wrong with bands and if you do you will feel it before its too late. Everyones training should be relevant to how they live or want to live. Im glad I found this channel to help me get some perspectives on relevance in a variety. Training takes a lot of mental strength and time and pursuing it on the wrong path has really been a setback for me.

[@OIP_1]

this is great! i just got some resistance bands recently and have been loving being able to add resistance to push ups without a gym, plus the portability is amazing

[@The.sun.chaser]

Not sure if ya check your old videos but do you have any recommendations for purchasing some resistance bands?

[@rob-boticscalisthenicshome6355]

I love your approach to training

[@flyingguitarist7026]

Hey Adam , would you recommend which kind of cables, resistance bands are best to train ? Coz there are lot of low quality ones where it suddenly gets snapped and then leading to injuries

[@jesperburns]

The loop style bands are far more durable, have a wider range of application, and you can get them in all sorts of resistances. I have light ones of like 2cm wide, and heavy ones that are 6cm or so. You can just grip them nearer to the anchoring point if you want to increase resistance, not so easy with these. For around €20 a piece you get pretty good ones.

[@hulkthedane7542]

As to using bands at home; if you do not have a pole to attach the bands to, you probably could mount some hooks in different hights on a wall or door sill.

[@proudmisfit4405]

James grage helped me with my band journey. So seeing this inspires me even more. i do prefer the loop style over the tube style more because of the many other ways you can recreate different exercises and they go abit higher in resistance. the banded hip thrust is one of my favorites. feels much more better than a bar pinching your hip

[@cjg786]

Love your videos Adam! Such great knowledge explained perfectly. I recommend bands to people all day long for pain management and “aging gracefully”

[@TheComedyButchers]

anecdotal evidence but still: I find that when I train with chains I can push out an extra rep or two despite using the same straight weight. so if when am squatting 110kg, I tie chains to the bar and find that despite the literal extra weight in accommodating resistance, I can do extra weight for an extra rep. It absolutely seems like a mental thing that’s making me shift more weight, but even so it lets me move more weight, ergo more strength.

[@adnanshoukat1793]

That's interesting. Ive been wanting to buy some chains for a while. This might actually make me go get em

[@TheComedyButchers]

@@adnanshoukat1793 I use 3/8inch 42 inch chains if that helps. I fold it in half when I do squats and deadlifts, unfold it when I do bench press

[@adnanshoukat1793]

Yes it helps. Now I just need to go buy the thing

[@nogovannut9386]

Great comprehensive and helpful video, happy to subscribe!