The Only 5 Resistance Band Exercises You Need

[@mikeervin7654]

I remember when you covered the 8 exercises on the total gym is all you need. Keep it simple and don't overthink. Good video mike

[@hybridresistance]

Amen to that Mike.

[@bunnybeetle1304]

tbh i love these because it’s not loud, i can just work out in my tiiiny room in the middle of the night with headphones on.

[@DaviWalt]

I’m definitely doing those squats. I can train to failure and not have to worry about accidentally dumping the weight

[@iltimmmy]

Anyone know where I can get that bar? Or any bar similar to that?

[@mjs28s]

@@iltimmmy He put a link in the description, right at the top under the views and the date of the upload

[@curtisharolson6643]

It can still be dangerous if not careful

[@loulopez554]

One of your best videos Mike, you nailed so much info in a short period of time.

[@hybridresistance]

Wow coming from you Lou, that means a lot. Thank you!

[@thomdushane]

I like the straight talk. Persinally I found I like bands for interval type stuff for legs but can't really work myself hard enough for true weight replacement. Bands are a great suppliment though, things like tricep pushdowns strung from my pullup bar seem to work well enough after skullcrushers. Everyone has to find what works for them and for me bands are just another tool in the toolbox

[@hybridresistance]

Amen brother. In retrospect you reminded me I really should have thrown in those triceps press downs from a pull up bar as a runner up as well.

[@sz4128]

I think the deadlift is another great resistance band exercise.

[@hybridresistance]

I certainly love that one too.

[@Whatisright]

Because I don't own a bar or platform yet I've been doing the uncomfortable body/back squat combo with bands going across my shoulders. Yes it hurts but you forget it, nothing wrapping the bands in a small towel can't solve, doesn't leave a lasting mark. Tip if you find yourself doing these is to get a bit of sweat going first. The bands usually hurts moving against dry skin but "lube" them up a bit and that goes away. Tension in the bands also changes in a good way as they warm up. I'm curious if anyone else has found they can do more reps using bands, almost like bouncing even when going heavy. I've also found doing squat holds with bands a bit easier than a regular squat hold if anyone else does those. Best explanation is it's not just you're holding that position yourself but also locked into it.

[@hybridresistance]

Great comment, thanks for sharing that.

[@gambitshotshadow1643]

Always my go-to channel for resistance bands training. Keep it going Mike!

[@hybridresistance]

@@gambitshotshadow1643 thanks so much my friend. Just filmed a follow along band workout today I should release over the weekend.

[@vincecibotti6274]

I think bands are the workout of the future for the simple reason of joint health. Many ppl including myself have joint problems from years of weightlifting . Since using bands my joints have gotten better. Also there more convenient ,cheaper, take up no room and can any exercise weights can do. Save your joints and use bands and you'll workout even in your senior years. At some point weights give you injuries which will stop you in your tracks

[@maxthenova]

Great video! Back to basics works so well. I've actually been experimenting with doing 20-30 second isometric hold with a strap followed directly by a dynamic banded set to failure of the same target muscle group. The activation and fatigue feels amazing.

[@hybridresistance]

Great tip there Max!

[@scotchbudmeister9018]

I started doing a standing leg curl. Wrap band around left ankle so it stays in place. With feet fairly close together, stand on band with right foot (to pin it in place) with 8"-12" of band showing between left and right feet. Curl the left leg at the knee behind you 90 degrees then back to floor for reps. Then wrap right ankle and do it again with the right leg.

[@josephroa4475]

Excellent video. I mostly do resistance band work, but now starting to include more free weights and dumbbells into my routine or a combo of bands and free weights. I really don’t like the behind the back chest press as it jacks up my shoulders so I will use a plate or door anchor.

[@hybridresistance]

I can see the behind the back press not feeling good for everyone for sure. Thanks for that comment.

[@joevaldez3651]

Great video Mike. For banded squats, I really like doing them using the squat belt you showed a while back.

[@hybridresistance]

I love those to but sometimes it’s that little extra step of parting the belt on that prevents me from actually using them

[@holidaygames]

Using grips like the vector athletics with bands around your back for chest press also gives an incredible feeling range of motion with a great squeeze at full extension

[@martinlingle9369]

Thank you for this super video, and basically validating my x3 workouts. I also caught your brief mention of the Flexicon. I was wondering if you were continuing to test it out, as I have unanswered questions. I hope an expanded video is in the future, as this device might make it into my home someday. One question for now, have you found that x3 bands can be substituted for the Bodylastics clip bands for every exercise on the Flexicon? Excelsior!

[@hybridresistance]

Thanks Martin. Yes, I'm still using it. Word from Blake is there will be some good tweaks to it coming soon, so I'll keep you posted. I honestly haven't mess with loop bands at all on the Flexicon, but he is going to be adding some loop adaptors to make that easy for us.

[@josephvendetti1330]

Just received my collar hooks and they are great! I purchased a 4' T-Grip Barbell to pair with them for neutral grip pressing and pulling because that feels so much better on my 56 year shoulders and I plan on incorporating some weight plates on as well for a nice Hybrid training effect! Always appreciate your content Mike and God Bless brother.

[@Mrwatson185]

Collar hooks have completely changed the game for me and my resistance training. Use them with a curl bar and it is the perfect accessory.

[@FrankZen]

Ha I'm 54 and I'm a T-Grip fan as well! Great bar!

[@hybridresistance]

Thanks so much Joseph, great to hear! God bless to you too brother.

[@hybridresistance]

Thanks for sharing that. I'm also throwing them on the curl bar at times.

[@bdallen58]

Another great video. Bands and my Total Gym are my bread and butter. I have a tendency to overthink the bands especially since the Total Gym has so many different exercises. This simplifies things dramatically. Thank you for sharing.

[@hybridresistance]

The TG and bands is one of the best combos for some practical and simple workouts. Thanks for watching and for the comment

[@watchme7076]

For my chest press it’s really hard to put the band around my back with door anor works fine

[@peterminton8105]

Hi Mike , you have great muscle definition . You look strong and very healthy . I myself , am struggling . I had high cholesterol after eating a high protein diet . I had to adjust back to a sort of vegetarian diet . I wondered if you take any supplement s . I take creatine monohydrate and nothing else . I don't use protein powder . I wondered if there is something else that can switch the old man's body at the age of 60 from gaining fat to building muscle . You know , improve the ratio from gaining fat to building muscle . I am gaining muscle but , tending to gain fat as well . Which is a pain the the ass . Any ideas that may help . Other than eating more chicken . LoL .👍

[@hybridresistance]

Thanks Peter. I think you understand it's obviously hard to give detailed individual tips based on what you told me. But overall I believe a balanced diet non-restrictive diet is best. The hard part is dialing that (generally calorically) into your own unique needs and state in life. There's little tricks that best fit each individual, but at the end of the day it's a matter of controlling your calories based on your activity level to a point that is sustainable long term and doesn't feel like a diet. But I do take protein supplements, a multivitamin, Vit K2, D, Magnesium, and EFX Creatine (shameless plug "hybrid" saves you 20% + free shipping). I got a couple of interviews with those guys which really sold me on why I'd give them my business and support.

[@FrankZen]

I've never done behind the back chest presses. I usually do anchor point or on a board but I'll try it. As a chest finisher, I've started doing high anchor point standing dips. For the squats, I've gone back to free weights too but I love the squat harness. That's the only way I can get good resistance. I also like RDLs with it or I use a bar. For back I like the bent over rows too but I start with underhand pulldowns with bar or handles. I do two movements per body part, two or three body parts per workout (except legs which get their own day) on a split.

[@hybridresistance]

Love hearing those training details Frank. With the flexion I'm actually slowly getting back into anchor points since there's no door anchor and it's been a nice way to start to mix things up. The reverse grip for rows always just slips my mind.

[@buddyryan875]

This is very similar to what I do at hotel gyms!

[@hybridresistance]

It's always interesting to see what a resort/hotel gym has. Sometimes it's pretty surprising in a good way.

[@briand5047]

If want to leave the bar @ home, overhead squats are good too. I prefer those since no setup.

[@hybridresistance]

Definitely tempting to leave the bar at home, but there’s something about just having that complete package that I like, especially with the bicep curls

[@FrankZen]

And great video as always!

[@hybridresistance]

Appreciate you watching brother.

[@watchme7076]

Does can I build body like your with resistance band I don’t like using weights I love resistance band I never give up but with weights I do. With weight I breath fast because of my asthma with resistance band helps me a lot

[@hybridresistance]

I personally recommend using mixed methods (hence the Hybrid Resistance).

[@vikramchopra7272]

Wonderful video and tips as usual. You are the best.How many reps and sets would you recommend per exercise. X3 says 1 set , 15-40 reps. Honestly, 40 feels too much. I personally prefer using a heavier band and trying 20 reps to failure. What is your expert advice. Thank you. God bless you always. Regards

[@hybridresistance]

Thank you for the kind words. I honestly don't even count the reps but I am probably falling in the x3 program range which is pretty broad. I'm probably not going past 25 though on most exercises. Sets varies for me on exercise and workout, but it's somewhere between 1-3.

[@RichardThomas-lu6ej]

Great video. Thanks for sharing.

[@hybridresistance]

@@RichardThomas-lu6ej thanks for watching Richard

[@philw9120]

Mike what is your training split/frequency. Would be interesting if you do a video on that. How many sets/reps, how many times a week you train each bodypart, rest days etc.

[@hybridresistance]

Here you go my friend kzbin.info/www/bejne/ZpzKkGWBnLuYapI It might not cover everything, just let me know if you have other questions.

[@philw9120]

@@hybridresistance Thanks Mike, don't know how I missed that answered my questions. I like Kevin Richardson's 3xwk split lower body/Back and Shoulders/Chest and Arms. Very intense so only one workout per body part per week.

[@reggieaustin1639]

I’m 59 years old been a diabetic for over 30 years, was on 2 insulin’s/ now on one and victoza which is like a Ozempic. Been on keto and carnivore diet for just over 2 years. Started the x3 beginning of the year but stop for about 4 months because of an injury not from x3 . I’m starting back now and tips on the x3 ? , my goal is to get close to you and dr Jaquish 😂 , can I do more than one set to gain muscle faster ?

[@mzondi1970]

The squats are definitely a no-go for me I'm diabetic myself and battling cancer so if I did a squad I get vertigo something terrible something that deals with my cancer not my diabetes. I take 24 units of insulin at each meal and 54 at bedtime of a slow acting insulin I hate taking it I'm trying to get off of it now but I'm so limited now on what I can and can't do I finally bought these bands but still will only be able to do a limited amount of things and I can't even walk to get that kind of exercise not any kind of distance I can walk to 50 ft to the mailbox and I'm wore out

[@reggieaustin1639]

@@mzondi1970 so sorry too hear about your situation cancer and diabetes wow I will pray for you.🙏🏽 The insulin is a problem and don’t believe type 2 diabetes should ever have too inject insulin. 2 1/2 years ago I came across Dr KenBerry on KZbin and has been keto and carnivore since then. I use too take fast and slow acting insulin, now just slow acting insulin. I recently removed the Victoza gpl 1 after a year of horror .lots of side effects. You can cure yourself by going carnivore for both diabetes and cancer , eat red meat once a day. I have seen video on KZbin where the doctors gave this guy 6 months too live and he went on carnivore eating one steak a day and was able too put his cancer in remission. Remember that cancer feeds off of carbs and sugar 🙏🏽🙏🏽

[@mrqualityreviewer4752]

Another great video. Bands seem an affective portable way to go

[@hybridresistance]

Thanks brother. Always tough decision on what and if to pack anything.

[@bruceg]

Great video. Personally I dislike the short X3 bar. So during the Black Friday sale I bought the long bar, then sold the short bar on eBay for pretty much a wash. Much happier now. BTW, totally agree about the bicep curl using bands.

[@hybridresistance]

I think I'm in the minority for preferring the short bar, but it's mostly because I love the distance for bicep curls which is my favorite band exercise. The long bar is a perfect distance length all around.

[@jaleesa00]

Great video 💪🏼

[@hybridresistance]

Thank you Jaleesa!

[@jaleesa00]

@@hybridresistance thank you

[@catohcatohcat5969]

Just a newby.. would these be different for those looking more toward female muscle development?

[@hybridresistance]

I'd personally say no. Men obviously have a different hormonal profile and overall more muscle mass. Women may use different terms such as "toning" the but end result is the same to increase lean body tissue. These exercises really hit all the aesthetic muscles, so this really even the same thing I've recommended to my wife who has limited time (and interest) in resistance training. Great question though.

[@NB-568]

Can anyone help with purchasing a foot plate for bands in the UK

[@michaellittle7347]

Great video. Thank you!

[@hybridresistance]

@@michaellittle7347 thanks Michael

[@DeanHenry-hm9bd]

Another great video Mike, you mentioned a 200 rep squat workout that you were doing with your nephew, can you describe that workout, I would like to give it a try? How many sets and reps would you recommend on the 5 exercise routine?

[@hybridresistance]

Thanks Dean. I wouldn’t necessarily recommend it for everyone, we just started having some fun with a challenge workout that wouldn’t take long. Basically we did 20 reps per set then the next person goes then immediately jump back in when the person is finished.

[@DeanHenry-hm9bd]

@@hybridresistance that sounds interesting. I’m gonna try that but I’m not going do less sets. I’ll start off with like three or four and work my way up. Can you do a challenge like that with like chest press and rowing and shoulder presses with bands too? thank you for the information, Mike I really appreciate it.

[@chriswinrow1483]

Brilliant video respect brother YNWA

[@hybridresistance]

Thanks Chris

[@outtrigger]

ive never gotten the behind the back band/bar chest press to feel good. it always feels like im using so much more than my chest in the movement and my other muscles fail before the chest does.

[@hybridresistance]

I hear you. For me it's finding that right ROM and nailing in those last sets. Of course some good old push ups are up there as well while traveling, but I just stuck to the band options. Some around the back flys also feel pretty nice.

[@justgreene]

Great video. When I do the standing chest press with a bar, I'm just not feeling it in my pecs. I'm going slow with 5 sec tempo. Not sure what I should try differently.

[@hybridresistance]

Thank you. It might not just be for you, but have you tried really just focusing on the chess, squeezing versus the arms initiating the movement? I’ve noticed throughout the years that sometimes especially early on it took me some time to really feel that mind muscle connection.

[@kkbeethoven]

I really like these exercises. Question: what is the precise name of the (steel?) bar he is using with the band? Please advise. Thanks!

[@hybridresistance]

@@kkbeethoven that’s a X3 bar. I have it linked below in the description box and many videos on the channel about it.

[@kkbeethoven]

Thanks

[@nowwhat1434]

Love this

[@hybridresistance]

Thank you, let me know what band content you want to see next

[@reggieaustin1639]

Can I build muscles like you just using the x3 ?

[@hybridresistance]

I do think resistance is resistance, but I personally would use some other modes alongside to compliment the x3's weak points.

[@salsalinas615]

When is Bodyelastics going to have the tube band holder shown in the background of your video?

[@hybridresistance]

I'm not sure. I'd reach out to Blake as I'm sure he'd get back to you on that.

[@alpine_newt]

I'm wondering why you use bars with the bands. I've found that the best thing about bands (without a bar) is the freedom of movement that lets you target and really feel each muscle and how it works. Using bars completely negates the advantage of this.

[@hybridresistance]

@@alpine_newt definitely true and I hear you’re saying about the freedom of not needing extra equipment other than the bands themselves. I just found that having a barbell, I felt more engaged and I put forth more effort, but ultimately I just felt more out of the exercise.

[@alpine_newt]

@@hybridresistance Thanks for replying. That is something I hadn't considered. I guess we all have to find the best method for ourselves as individuals.

[@sannekjr594]

very good - but what about core front?

[@hybridresistance]

I do love top anchored ab crunches. Just have to make sure your band is in good condition to avoid it snapping over your head. Stand oblique side bends also workout very well with these.

[@drew53812]

Can you add the link for the bar you attach to the bands and the plate you are standing on. Thank you

[@hybridresistance]

I think you're talking about the x3. I've made a bunch of videos on it, but here's a recent one where I discuss why I like despite also showing much cheaper options on the channel as well kzbin.info/www/bejne/e2fXhmWfZbh8g5Y if you're ever interested code "MIKE" saves you $50 thank you

[@MrRezillo]

That X3 might work fine, but it's really expensive. Is there another bar for loop bands that's more reasonably priced? Thanks.

[@hybridresistance]

Yes for sure. Check out this kzbin.info/www/bejne/jGrXiWiHidJkes0 or possibly my collar hooks kzbin.info/www/bejne/mHiykqyPetCkh5Y

[@MrRezillo]

@@hybridresistance Okay, thanks. I'm going with the Geku, At my low level of strength, I'm not likely to bend it anytime soon. If/ when I get better with the bands, I'll consider investing in the X3.

[@Kingtheropodking]

Another thing, the resistance band squat is also safer than free weights squats.

[@hybridresistance]

I think for me it depends on the context (the person, goals, etc) and how you're doing it to say it's "safer". I actually got a video I'll probably be making soon related to this.

[@valentinlaboda884]

Where can I buy such bar like in video?

[@hybridresistance]

There's a link in the video description of the x3 bar used in the video along with a promo code. Thanks for watching

[@danhensley6230]

Where can I buy that short bar?

[@hybridresistance]

Here you go. Code "MIKE" saves you $50 www.dpbolvw.net/click-100825257-15734952

[@andyc664]

Is one set really enough for the long term growth

[@hybridresistance]

I would do more than set mostly, but there's days on certain exercises where it's only one set. But you have to put everything into perspective, (weekly volume, intensity, training age, etc)

[@andyc664]

@@hybridresistancecan you do a review of the new x3 hypertrophy program basics please

[@Realdavidjeremiah]

You Orthodox brother? Noticed the Byzantine style icons in the gym.

[@hybridresistance]

No I’m Catholic, but everyone knows the Orthodox have the best icons. I got more throughout my house. Looking to get that wall filled up a bit more.

[@stef2844]

Not using the squat belt with bands much?

[@hybridresistance]

Don't get me wrong, they are great, but for one reason or another I just don't use them anymore. I pretty much have been using more freeweights for legs, but if I'm doing legs with bands, it's a basic squat.

[@olowasegun6829]

Where did you get the longer X3 bar

[@hybridresistance]

Here you go www.jaquishbiomedical.com/products/x3-long-bar-only/

[@shiwakuseven5859]

Interesting video. What do you think about using Eugene Sandow's Theory of Muscular Development by Progressive Overload by Grip Compression by putting a compression grip sleeve on a resistance band bar? I've been experimenting with using grip compression sleeves on specialty barbells, dumbbells, kettlebells, and exercise machines to mimic Sandow's 3-lb adjustable spring grip dumbbells progressive overload by grip compression method of muscular development. Eugene Sandow has been called "The Father of Modern Bodybuilding", and the Sandow Trophy, which is awarded to each year's Mr. Olympia Professional Bodybuilding Championship winner, is named after him. Eugene Sandow was also a professional strongman, who challenged and outlifted much bigger and heavier professional strongmen even though he was only 5 feet, 9 inches tall and weighed 202 lbs by recruiting more of his muscles by using the Fundamental Physiological Law of Muscular Irradiation, which refers to that a muscle hard at work will recruit neighboring muscles, and if they are already part of the action, will amplify their strength. I believe combining the progressive overload by stretching the length of a resistance band with the progressive overload by grip compression will activate more muscles by employing the Law of Muscular Irradiation. A compression grip sleeve on a resistance band, without a resistance band bar, will probably work too.

[@hybridresistance]

I've certainly read about a variety of his training theories but never tried them. Thanks for sharing all that.

[@juliannathomas7595]

Orthodox icons 💜

[@hybridresistance]

Thank you!

[@keithnorris5853]

You, my friend, have to understand the reality of those who have no or limited movement in their lower extremities. You looked like you had just stepped out of the gym for the last 10 years. However, I have not been to the gym in the last 15 years due to osteoarthritis in both of my hips. In the last 4 months, I have developed a workout program with resistance bands from Reebok that includes a complete workout program for those like myself who can only stand for a short period of time; including a complete upper body workout while sitting in a chair, and for those who are confined to a wheelchair. This will open up a whole new market when it comes to working out with resistance bands. Trust me, you will be amazed with the innovative exercises that are available to those who can not move about and to those who are totally immobilized due to lower body disabilities.

[@iltimmmy]

Does anyone know where I can get that bar or anythjng equivalent? Thanks

[@hybridresistance]

I think you're talking about the x3. I've made a bunch of videos on it, but here's a recent one where I discuss why I like despite also showing much cheaper options on the channel as well kzbin.info/www/bejne/e2fXhmWfZbh8g5Y

[@iltimmmy]

@@hybridresistance Thanks! I just checked it out and its yet to be affordable for me, by any chance would you know any similar tools like these that are more affordable? Currently still a student and am so drawn in by this tool as it seems so convenient and cool at the same time. Thanks for sharing regardless.

[@bigoneish]

Bro u don't do legs?

[@hybridresistance]

I’m do more leg work with free weights

[@KFPRENEGADE]

It still surprises me that the biceps are still such an ego muscle that even trainers are still under its influence. The use of pushing exercises always eliminates the need to do tricep specific exercises, BECAUSE the tricep is hit sufficiently enough to not require a single joint isolation movement. However, the same reasoning is not applied to pulling/back exercises for the bicep!!?? When it is clearly the same situation, chinups, pullups and various rowing exercises all hit the bicep sufficiently enough that bicep curls are not needed. And yet, here in this video the single joint isolation bicep curl isn't just added on at the end of the exercise recommendation list, NO, it's the very first one recommended??!!?? The quote from the movie Enemy at the Gates is apt here "man will always be man, there is no new man." Translated into today's video context, "the male/(human) ego will always be the male/(human) ego, there is no new male/(human) ego!! In another hundred years it will be the same on monday night at the gym, all the benches in the bench press area and curl stations will have a line waiting to use them while the squat and deadlift areas will be a veritable desert. Peace 😎

[@hybridresistance]

Thank you brother for watching and leaving a comment. I agree that man's ego (and root pride) will always be something to conquer. Trying to break that along with increasing humility is something that is baked into my religion and a topic I try learn on daily from sources such as the lives of the saints. As far as this video and simple bicep curl. Yes, you don't NEED to do a bicep curl, but for that matter the vast majority of individuals don't NEED to resistance train in the way most do. And while you can build your arms indirectly with multipoint movements, direct work on them (as with other muscles) further increases development. As this video states (and other videos I've made on this), these are just the exercises I personally prefer with bands. I don't want to get too long winded on this, but finally that last comment on the racks probably depends on the gym you're going to. The gyms I'd frequent, the racks were what had the lines. The arm exercises don't have to take more than 5min of training time. Thank you again for watching and may God bless you my friend.

[@StormyTrumpJr]

Your biceps are huge compared to your forearm

[@hybridresistance]

The way the good Lord made me brother. I actually always loved that. Although ironically I've just started to actually do more forearm exercises.

[@wjb111]

Second!

[@hybridresistance]

Thank you

[@sobutterysmooth]

First!

[@hybridresistance]

Alway appreciate it

[@CORRADOCAMERONI]

🏳️‍🌈🏳️‍🌈🏳️‍🌈♂️👍🦋🦅🐉

[@petermichaelherbert5165]

Hey where’d your pictures of Mary go? 🙏

[@hybridresistance]

@@petermichaelherbert5165 I still have them up you might just be seeing different clips of when I’ve been moving things around. I recently did a video where I picked up this mantle and that’s where some of my icons are going to be going in my home gym.

[@ronburgandy3339]

Have you stopped doing HIT? I haven’t heard much about it from you in a while.

[@hybridresistance]

I still might do a set of failure now and then, but I have since given it up. But I knew from the start I wouldn’t stick with it long-term. It was just more of an experiment.