The Complete Resistance Bands Home Gym Setup

[@Joe.T888]

Glad to see you’re going back to Resistance bands, which is something the majority of your subscribers can readily afford and works well. I am willing to bet you will not only keep the gains, but will improve going back to resistance bands. I have been weight training over 20 years and even competed in powerlifting, etc., but when I started using resistance bands only, I actually gained more muscle and I think it’s from the different stimulus my body wasn’t used to. In the last few years I’ve mainly used resistance bands and been able to maintain a muscular physique with low body fat. I think your channel is currently the best one for people who just want to work out at home, as you explain the pros and cons of everything thoroughly. Keep up the good work!

[@AtlantaFlamencoPro]

Absolutely love the step and I purchased one via your link. It is so great that I will get another one for 2 setups with my wife. Thank you man for a great research and all the best!

[@BigBossBernie]

Great to see you returning to Resistance Bands - we do get some exercies from James himself but besides that, I found very little to go on which I assume is in part because there are some brands selling the set-up (bands, bar, platform) and their exercise plans for quite a hefty sum. What I went with is a set of bands, handles (inspired by your J-hook choice) which I covered in grip tape, the InstarBar and a platform as well, substituting barbell exercises with the bar and dubell exercises with the J-hooks.

[@numbat0072]

I don't think you need the step , it defeats the big plus of resistance bands -portability. Just put the R' bands behind your back or shoulders for each exercise.

[@bshay513]

I'm still kind of surprised you don't use a suspension trainer. I feel like it would fit into your style of minimalist training really well...

[@GamerBody]

I have nothing against it besides 2 things: I don't have a good setup in my house for them. You lose stability. I think rows will be ok, but that's all I would use them for if I had them. You can still make great progress, they just aren't great for my home setup right now.

[@Chrisy_Ann]

Awesome! Have these on my list! i will get a Speediance but not until i have a solid home workout in place.

[@damotley]

What do you think about torro band's? Ibhave your entire setup...thanks 4 all the suggestions

[@GamerBody]

They look fine. Cost may be a bit higher but I think they should work just as well. Most of the bands are basically the same. Some kind of tear, but for UnderSun and Sunpow so far they both hold up well for how I use them. The Sunpow are a little "tighter", so I wonder if Torro would be the same.

[@cesarlazcano3934]

Great vid! What size do you best recommend for a platform?

[@GamerBody]

Do they have different sizes? Here is the exact one I have as I have only used this one so far: amzn.to/4bcSV77

[@monkeyb1820]

that band pull-down in door frame makes me nervous for you (major head injury if those door things fail). I know you hate to put holes in the sheetrock but some kind of eyebolt into a ceiling joist would let you do partial-bodyweight type pullups, and be much safer. If you ever move, easy enough to just put some mud in the hole. Time for me to do some neckflex (doing that every 5-6 days to just maintain good neck strength).

[@elmhurstenglish5938]

If you tried to do a pulldown that exceeded your weight, wouldn't you, whether you want to or not just pull yourself up at that point? Ergo, if it's safe to do pull ups with body weight, why wouldn't a pull down be fine?

[@monkeyb1820]

@@elmhurstenglish5938 The only issue here is that the bands would have a slingshot effect, smashing one of those pullup handle things into his cranium. The 'suspension trainer' type apparatus could also fail, but there would not be that slingshot acceleration of debris toward the cranium.

[@GamerBody]

It is certainly a concern and if I ever feel I am getting close to it coming off Ill move to the standard door anchor (or one of the metal ones I've seen online.

[@GamerBody]

Eventually, yes. I'm going to make a video on this on what you can do instead as it does come up a lot. It is one of the major issues with vertical pulling movements at home (along with doorways and such).

[@JokinJoe]

I have an X3 bar, and i have your set up and a couple other things. I think your step bar setup is all around better than the x3. The X3 does do a few things well but overall its not worth the money.

[@GamerBody]

I may get the X3 and see the difference. It comes up a lot in the comments of these videos.

[@rockweapon7895]

I do have the same setup as GamerBody and I really like it. I think for me the X3 has cons in terms of the plattform, which is too narrow for me. The Step has the perfect width. Although you cannot do a sumo deadlift, but a normal deadlift and squat is fine with it. The Innstar Bar itself feels sometimes unstable, but nothing happend yet. Also its better for a wider grip on chest presses or shoulder presses. I do not like the Quick links on the side. Thinkin on getting the Geku Bar. I also have the Rogue Bands, which will be pretty the same as X3 ones and the Undersun Bands. I think as long as you are very slow with your movements, it doesnt matter if the band is stiffer or more stretchie. I found the more stretchie ones better, because I can do more with it, which I cant with the rogue bands and the step, because the bands would overstretch.

[@timothyowen4503]

I damaged my door using band door ankors. Right now I'm kinda waiting until I move somewhere where i can put wall ankors into the studs of my wall. But i was thinking that the fatter wall ankor like the one you have now might be okay. Any thoughts? Btw, your videos have been very helpful and inspiring to me.

[@PA_hunter]

Maybe line up two or three together to spread the weight

[@RTB_1234]

I use a power tower with ankle straps(the ones with double rings) as anchoring points. This is vastly superior to door anchoring and can take much heavier loads, depending on the power tower. Also, no need to wall drill. The only problem is needing something to hold down the power tower if you really want to go heavy on some pulling exercises. I just laid a few dumbbells on the base!

[@GamerBody]

I recently saw a door anchor made of metal. I wonder if that would be a better option than the fabric ones. If you want to get away from doorways completely, you can do a standing bench over row, but pull your hands in by your waist instead. This will still work the lats. It isn't as good as a vertical pull (imo) but will still do the job without a doorway.

[@AnthonyLauder]

I used the same door anchors shows in the video, and like you found they damages my door. After lots of agonising over the price, I ended up buying the "Bodylastics door anchor ultra" which wraps around the whole door and is seriously heavy duty. The major downside is that it cost almost $100. I have been using it for about 4 or 5 years now, with no problems at all.

[@timothyowen4503]

@@AnthonyLauder thanks I'll check that out

[@paddyspoint2]

Thank you always for the great content! Could you do a review of the yes4all step platform as a possible substitute for the STEP platform? Thanks again!

[@GamerBody]

Looks pretty similar to the current one I have. Seems Amazon doesn't have it in stock, but Ill keep the Yes4All version in mind :)

[@EnormeEkoH]

Is this setup as good as a power rack with weights? Whats the differences on building muscles and strenght?

[@GamerBody]

If used properly, it should function in a similar manner. However, a Power rack does have the ability to go to a higher weight/resistance, but for most people, this will be enough for their everyday needs. Just make sure to follow the same movement pattern. Also, the resistance curve is linear variable resistance. This means the start of the exercise may be easier than the extended as the resistance increases on the muscle. You will need to make sure the muscle is fully worked - I recommend doing 2 partial reps once you reach momentary muscle failure so ensure the starting range is also taxed. Lastly, if you are competing in powerlifting, you will want to train with whatever equipment you will compete with. If that is a power rack, use that in order for the body to develop a skill of moving that type of resistance.

[@EnormeEkoH]

@@GamerBody thanks!

[@GeorgieSoldado]

Please do a review of Prebene Resistance Band Bar

[@GamerBody]

Thanks, ill take a look.

[@paulcaskey]

Might want to put a block between your feet when using the bar. If it slips out of your hands, the bar will smash the top of your feet.

[@flowride68]

How do you feel that step will hold up to resistance bands with 600 lbs of pressure? Also, the door frame pull up bars concern me? Do they mess up your door?

[@GamerBody]

I haven't tested how much Im using with the bands and the platform. I can add multiple bands together though (2 toughest Sunpow or UnderSun bands) and it works just fine. The doorway pullup bars are good as long as he frame is. In my new place, the frame was only glued on and I almost didn't catch it pulling away. I put some screws in it to fix that though and it is fine now. Just check and make sure it isn't just glue holding the frame on the wall.

[@nemanjamaksimovic1703]

Since you have been training with bands for a while, have you tested your dumbbel lifts strenght in the same band movements? For instance one arm overhead dumbbell press after doing the same exercise with bands for some time? I am womdering if you lose strength in dumbbell moves after switching to same resistance band moves...

[@GamerBody]

I haven't tested this directly no, but I will be doing something similar with the resistance bands in 2024 after finishing my 3 month test with the Speediance :) From there I will be able to see if I keep those strength gains, so that will be fun to see.

[@nemanjamaksimovic1703]

@@GamerBody hoping to see it because I am womdering myself about it. The true question about similar exercises is how much the stabilising muscles are used in same moves when it comes to carry over (other than the weight itself).

[@drfrankm]

So cool

[@RoshanDesaiphl0923]

hell yeah keep it simple!

[@kevpage]

How is progressive resistance achieved with bands, especially in a recordable way?

[@GamerBody]

I made a video on it here: kzbin.info/www/bejne/jZOcYnWflpeGnrc

[@michaelbravo305]

Do you think I would snap the bands if I use The Step for the overhead exercises. I’m 6’1”

[@GamerBody]

No, not if you single-loop the band. I'm only 2 inches shorter and there is still room for them to stretch. Note, if the bands are really old, that may cause an issue though so make sure the bands are not fraying.

[@michaelbravo305]

Thank you

[@USERA15]

Vaya equipamiento completo

[@kandasamyrajan]

There is a short come in the resistance band. If resistance is different color should indicate this, otherwise you are not able to quickly identify specially when you do exercise.

[@GamerBody]

Yup, I have covered that as well. Another brand, SunPow, is similar with colored bands to help identify them faster.

[@kandasamyrajan]

Range of resistance should be written on the band as well. This can be helpful to new users of this band.

[@Mee0tchy]

I noticed the specs for The Step say max weight of 275lbs. So if I'm 180 and trying to deadlift more than 100 lbs that's bad news. What is the most weight you've lifted on The Step? Ever notice it flexing? Thanks!

[@GamerBody]

Only slight flexing when I use the 2 strongest bands together. However, I have my feet near the edges most of the time pushing it down into the ground. So far it has held my weight at 190ish pounds and a lot of tension on the bands. No indents or anything on the platform yet after a long period of time with it.

[@elmhurstenglish5938]

If you tried to do a pulldown that exceeded your weight, wouldn't you, whether you want to or not just pull yourself up at that point?

[@GamerBody]

This is a possibility, and a problem I have right now with the Speediance. If that does happen, you may need to do a row exercise where you pull your hands in by your waist. While it isn't a vertical pull, the lats will still activate in that movement. It is something I am thinking about.

[@apcfitness]

Hey man cool video. How come you have never tried the X3 band system. Basically this but you get a proper knurled bar and metal foot plate. Love to see a review as I’m considering it.

[@GamerBody]

It is what started the inspiration for my setup. I did not get it because of the price, but I may get it as a good comparison to the one I have.

[@apcfitness]

@@GamerBodyye be nice to see how you like the X3 bar. The way it has hooks looks so convenient. Just slip on the bands and get to work. Seems like it would have less slack then carabiners too so more resistance at bottom.

[@merlin3381]

Instead of J hooks I use fat grips

[@GamerBody]

I tried the fat grips, but I hate using them. Not sure if anything has changed since, but I wasn't a fan at the time (I have an old review on the ones I tried).