The Best Way to Train for Strength and Muscle: Bar + Band Resistance

[@iluvanimals4evr]

Whatever this guy says, I take it super seriously!

[@df1026]

Same

[@TheManiacFamily]

I know what you mean, same here

[@brucehayes1221]

Facts 💪🏽💯

[@jessmartinezyogaandfitness8499]

Same same.

[@michaelsofine]

He’s the god of fitness to me

[@PaulRevelia]

love the upload frequency!

[@Paula_Pretty_lady]

Yeah! Me too.

[@bretcontreras1]

Thanks brother 🙌🏽

[@daud6248]

this guy is another level

[@VW1030]

I'm getting up there in age...and my rear end looks pretty good following Bret's advice,♥️🌺♥️🌺

[@barbarab8182]

I am 60 proving it's never too late to bodybuild, I love this video, thank you! Not only will this info help me build more muscle, it's good info to avoid injury!! I do reverse frog pumps on the smith with elastics and can't wait to try many of the other combos, yay for Bret!!

[@sibbyjred1138]

60, wow, amazing!! Good for you! This is very inspiring. I'm just starting out at almost 40, and hope to still be doing this at 60 and beyond.

[@laurabtv]

I’ve seen you include a lot of band work in your training recently so I began to as well. I can definitely say I’ve found everything you said in this video to be manifesting 🙌🏻

[@mrsverovalera]

Following all these tips has really helped me grow my glutes. That you so much!

[@ConsultingDoctor394]

Bret your videos are so refreshing and I love getting to hear the research regarding exercise!! Your knowledge is so valuable and I really appreciate the no bs approach you have (:

[@srgreen1021]

This is going to change everything for me. Thanks.

[@jazminosorio3931]

Thanks for the information ❤️

[@LRS5961]

Finally! Training for 40+ years and added bands about 10 years ago; completely changed how I train my clients, mostly women, and RESULTS ABOUND! I love your style.❤️

[@kylielesmeister6277]

Resistance bands are really great for mobility too!

[@michaelsofine]

Incredibly creative

[@disasterbeautiful1]

You’re fantastic Bret! Bless you🙂

[@bf7547712]

I love doing unilateral chest press and rows and RDL with the bands. Requires so much core stabilization!

[@billebay9595]

Nice meeting you yesterday brother.. This video is fire and people should spend the time watching all 32:52 minutes

[@jamieeverson9048]

We’ve done bar + band in booty by Bret before and it’s 🔥🔥

[@bretcontreras1]

That is correct ;)

[@bran9jn]

Having degrees in science, I really appreciate evidence based information. Thanks

[@norielli12]

I was literally trying to build my new workout split routine for upper body from home using bands and these lying upper body variations are perfect.

[@Lianabel2485]

Your content is superior indeed Brett absolutely thank you for it and I can’t wait to subscribe to your program

[@isabelcristinacabreraruela8462]

I replaced cable pull-through with a long band. It worked and I felt it.

[@vanydakhiev3910]

I use a kettlebell to mimic a similar movement of a pull through combined with deadlift. I have short legs. It works for me somehow 😅

[@saraf1084]

Fascinating science! I’m gonna try the banded deadlift to start. Thank you!

[@annettehatton7300]

Just what I needed to hear. Have a old injury resurfacing during squats so will be rearranging my program to include bands to see if I can manage my progress with minimal ongoing discomfort but still working towards my goals and gains 💪🏼

[@maew4918]

Great video Bret!

[@shaspearman8647]

I do hip thrusts at home. I just don’t feel them much without a band. That band puts my butt on fiyah!

[@priscilagj]

im just so grateful for you

[@kohalakayak6182]

Thx for great info. Bret. For dips, try looping a band from back of neck down to each handle. Works way better ( and safer at bottom ) than a chain.

[@Reppintimefitness]

Time to bake a cake 🎂

[@ablackpetal]

This is so good, it feels like a wholesome healthy breakfast!

[@Caseiey]

Hey bret, can you do a video of you training somebody in the glute lab, would love to see 😁 love your videos!

[@better4life747]

great info.. thank you for your time.

[@teresabennett7404]

Big Facts

[@healtheducationcorner2023]

Great Video

[@devontebailey7058]

The supine band pull downs on the floor was an awesome idea I got to try these thanks 🔥

[@peachy.chrissy]

please open a glute lab in chicago!

[@miriamslifestyle3222]

This video is just amazing and very well organised 🙌🏾🔥

[@AureliesANatural]

Loved this video. Especially the part on the scientific methods. Thanks. Am going to incorporate more band + barbell work as i do get injured easily.

[@gloriacarrasco8342]

I love all this science talk!! 🥰😍🤗 thanks Bret! Excellent info as always!

[@dalilolli]

Can you make a video on your favorite exercise equipment in general? Including why you picked the equipment you have at your glute labs? 🤓

[@photent]

Great information, thank you! Liked and subscribed.

[@TrustDog]

Guys who use bands are tuff too 💪🏼😬👊🏼

[@snaggycheesehead4065]

I loved these exercises, thank you

[@TashanaCharles]

I’ve been wanting to do bar + band training. Switch up my workouts a little. Definitely going to try it

[@sidrens5292]

Bret, you are awesome!!! Love the additional education above Glutes - so helpful!!!!

[@amishmuscle2536]

Bret is awesome

[@ChadCilli]

Good points. I like using bands and chains as well. But I do have a genuine question. If variable resistance is so effective, why isn’t there more support for using things like a Bowflex? Bowflex is nothing but variable resistance. I don’t see anyone promoting using a Bowflex for bodybuilders or powerlifters.

[@erichfuehrer4717]

I also discovered lat prayers similar to triceps push down with bands. With a wooden rod I also do it with a wider grip

[@BonzoMadridx]

Fantastic Bret. I love the detail. Can’t wait to use more band work in my training.

[@MarcosLange]

Excelente, Bret 💪💪

[@Cafecitoypan208]

I will start adding bands as I have a home gym but limited equipment. Also add them as an alternative if the weights aren’t enough since I don’t have sets of weights as of yet. Question, for someone who has hernia disc can this be a good alternative? I heard that weight lifting is not ideal for someone who has hernia disc. But I’m not sure what’s true nowadays? Thank you Bret! Always informative and helpful! Taking my BBB to another level now!

[@kalidevi26]

brilliant!

[@PrezzMr]

Excellent info coach! 💯💯💯

[@Bodyknowledge77]

Them sticky regions! :-0. Thanks for the info B.C. Planning to do banded plate loaded push-ups in a wee bit..not that anyone asked:-)

[@bretcontreras1]

Dammit I forgot about band push ups - we do those too 🤦🏻‍♂️. Thank you!

[@Bodyknowledge77]

@@bretcontreras1 No prob, but I actually didn't think of your omission while I was watching. :-0. I just thought including it (what I was going to do) in my post was applicable.

[@michaelsofine]

We did this in highschool to help with explosiveness for football

[@kelkam12]

Love it! Thanks!

[@alonasukhina4117]

Can you comment on the affect plastic surgery and BBLs have had on clients asking for a particular "look?" Have you had to tell clients that what they want by seeing these rounded booties on instagram etc is more likely due to cosmetic surgery rather than exercising? Thanks!

[@jennifervanegas8856]

Hello Bret, thank you for your content, is really helpful. Could you please share the articles you were talking through the video, please ?Thank you ! :)

[@amanda67]

Wish he would go back to more of these clips

[@melyndalopez272]

What about using glute loop with compound movements- namely the squat, and deadlift variations?

[@pascquallo]

17:05, Hi Bret, how do you determine the amount of subjects (200) you need to figure out what is better bar vs. bar+band? excellent video!

[@vcerasuolo]

Thanks Bret so helpful and informative. I feel like I’ve shrugged off a lot of band work my coach as given me cause I thought it was a faff and not worth it and I’d rather just load on the weight. I’ve been wrong to do that haven’t I!

[@d2t214]

Bret fantastic, love your stuff, is there a couple name brands of straps you recommend?

[@smirbelbirbel]

Very interesting and informative video, thank you! :) For now, as an intermediate lifter progressing fairly quickly and not getting sore a lot, I'm comfortable sticking to my normal plan. But I will keep this in mind for when I hit a plateau for sure!

[@jessicadiazdeleon8127]

I love to mix bands and bars. One question. How would you do bulgarian lunges with resistance bands and dumbells? Thanks

[@michaelsofine]

In highschool our football coach had something called the gauntlet an obstacle course that taxed the legs. For the next 5 days it seemed like I couldn’t walk right or even squat so that makes sense

[@PaulWBruce]

Though not exactly, it seems that such training with isotonic load (barbells, dumbbells, or bodyweight) combined with variable load (resistance bands) may be the best way to approximate ISOKINETIC training without the need for super-expensive machines, since the combination can essentially flatten out the strength curve of the movement. The trick would be to find the right combination of weights and bands through trial-and-error to get the FEEL of constant tension throughout the range of movement.

[@kydzs]

This video opened my eyes sayan level here i go

[@hex131]

Could you please make a video about those who say that a band around knees during hip thrust is a waste of time or even less superior?

[@PeachyCat-3990]

I bring your T-Bell with me to the gym as well as bands :D

[@little.wing.]

6:45

[@marisajimenez3620]

Resistance chinups.. Do you recommend alternatives for someone with neck Spondylosis?

[@davidiglesias3573]

💪🏼💪🏼

[@karlceriola909]

Leaving a comment. :)

[@msfitnessnut]

What about looping the band around your hips?

[@andrewmccurdy9325]

Do you change your typical set and reps when using bar + band vs just the bar? For example, Westside sometimes does 8-12 x 1 instead of 3-5x5-8, or whatever. Or do you keep the sets and reps the same and just adjust the load? Thanks. PS. - Love that you’re doing so many of these!

[@bretcontreras1]

Yes we change the set/rep schemes all the time too

[@btrendi]

Today I incorporated bands into my workout, as you suggested in this video, wow I never thought I’d feel the burn 🔥 I did using bands. You were right they are inconvenient but after using the bands I realized what an impact they made. I have been dealing with joint pain probably because I’m older and have been pushing it at the gym for two years now, slowly increasing weight over time… I am not injury prone however the joint pain is bad enough to cause me to rethink my workouts…I don’t want to quit my weight training, so I thought this was definitely worth a try. Love your advice, thank you! 🥰

[@dylang7653]

I really appreciate this video. One question: Any additional thoughts on bands + dumbbells or kettlebells? Imagine the same principles apply. I started training at home during the pandemic - I had resistance bands, adjustable dumbbells up to 52.5# and KBs up to 70#. Incorporating bands has allowed me to increase load and still see gains, even without being able to use barbells. Learned a lot watching this - great video as always.

[@BEARTHEWEIGHT920]

Loved this video! I have a Bowflex Revolution. Had for about 10+ years. The Bowflex is strictly band technology! Have you used one? Was happy to see all the band exercises. I am strictly a home gym person. I have the capability to do leg presses even! Its all using band resistance! Love it for seated back rows! I can do a ton of excersises on it. This video made me even happier with my Bowflex purchase. Glad you take the time to do the science behind it all. I can only do so much at home. Trust me I love my barbells and dumbbells but the band resistance can be pretty difficult. I have a garage gym too! Love working out at home! Took a year off of training now in the process of recomping. Looking forward to more videos! Edit to ask: What bands do you recommend for band and bar training?

[@Deezy381]

Thank you for the out of the box thinking. Should I start with band training then progress to band plus barbell training since I am a beginner lifter?

[@Mariia5551]

Hi Bret ! Love your videos !! Is it possible to purchase day passes at the Glutelab? I plan on visiting San Diego in march and would love to come and train at your gym!

[@mindella7812]

Which bands would you recommend starting with for hypers and hamstring curls in particular ... probably lat pull to ? I was looking at the light pink resistance ones on your site but I’m intermediate so I’m not sure if that’s enough tension ?

[@cortniesteoger341]

How often do you incorporate band + bar into your StrongLifting programming?

[@bretcontreras1]

Well we didn't start doing it until the last competition, but basically you do each of the big 6 lifts twice per week. Once with a full range variation, and once with a lockout variation (either a partial or a variable-resistance variation). So every day you're likely doing something with bands.

[@annawozniak1987]

💪😊

[@michaelsofine]

Are inclined smith machines, what my gym has, bad for you? I’m still using it for hip thrusts and I’ve noticed vertical smith machines are rarer

[@camf7035]

Thanks for this! Definitely going to implement. Was that a trap bar under the hack squat machine? We don’t have anything to attach a band to on ours and was wondering how on earth to get a band on that thing!

[@jenvelasquez707]

So it’s better to buy the barbell lite instead of the thruster lite?

[@stevefridman]

Which seated (compact) hack squat machine is that?

[@bbrae6891]

hey bret! i’ve been looking for longer resistance bands that don’t snap, any recommendations?

[@heefster]

Doesn't the sticking point dictate if you have band tension at the beginning of the movement or the end? Because most of the examples have it at the later stages of the movement but as you pointed out different people have different points of stick. Wouldn't pull ups have the most tension at the beginning and lighter at the top?

[@Politegirl686]

Here early. Commenting for algorithm. I'll watch it later

[@tristanjames2575]

If you load a banded barbell and barbell the same as far as only being able to do 10 reps 0 RIR (ie the amount of plate weight would not be the same but slightly less on the banded to equal 10 reps 0 RIR) , wouldn’t the banded barbell be harder to recover from because it’s challenging from start to finish (as long as you don’t over band it which would make the end harder than the beginning) while just the barbell is challenging for the first half (or 2/3rds) of motion? I find if I band a barbell just right, the slow grinding reps can be slow and brutal from beginning to end in a way that I can never get from just barbell. This feels more taxing than using slightly heavier weight without a band which gives you a little breather at the end of each rep. Obviously I’m referring to presses and not rows.

[@mystictheninja1486]

when you do hypers does your hamstrings fatigue way before your glutes or is that just me? I keep trying to figure out how to set it up in a way where my hams aren't involved much so i can actually go to failure on my glutes but haven't figured out a way yet.

[@ashd7659]

Is that hack slide also from BC strength?

[@bretcontreras1]

No it’s from Titan - super hard to put together. And I had to modify it so I could go deeper

[@michaelsofine]

Feels like we need to a buy something every time he speaks lol

[@kbswampy]

You sound exactly like Chumly

[@lennybogart]

I’m getting some bands! 😂❤😂

[@monicasterki565]

I have a bag packed with my own accessories 5 days a week ✊✊🙋‍♀️🇦🇺❤️‍🔥❤️‍🔥🍑🍑

[@michaelsofine]

Muscle soreness may not be beneficial or indicative to muscle gain so you’re saying? Interesting

[@ChloesWainFitFans]

You want results, then train like it.

[@monicasterki565]

I Agree, they certainly give str3ngth, just on the hyper is my favourite 😍❤️‍🔥 🍑❤️‍🔥🇦🇺🙋‍♀️❤️