Grow strength all over the body without any limitations: that’s what the SmartWorkout resistance bands set offers.
Many people in fitness are skeptical about the power of resistance bands, thinking it is inconceivable to increase muscle mass with this kind of tool.
In this piece, we will first address two essential inquiries: can muscle be built using latex resistance bands and what are the benefits of resistance bands as opposed to free weights?
Next, we will examine the best exercises utilizing resistance bands and discover why SmartWorkout is the ideal device for your at-home workouts.
Can You Build Muscle With Resistance Bands?
It is feasible to construct muscle mass by utilizing resistance bands, as muscle development necessitates three elements.
- A Stimulus,
- Proper Recovery, and
- Muscular Adaptation
To gain muscle, it is essential to create tension in the muscles. No matter the source, it makes no difference if the force of resistance is created by gravity, an outside weight, or a stretchy band.
Provided the inducement is suitable, your muscles will be obligated to react.
After the stimulation, comes recovery.
Getting enough rest, consuming enough nutrition, and drinking enough fluids are all vital components of the recuperation stage. This is the only method by which your muscles can become more powerful than they had been prior.
Without proper recovery, your muscles will never adapt.
Adaptation is the final step of the muscle-building sequence. If you give your muscles the right amount of pressure over a period of time, they will respond by growing larger and stronger. Using bands for exercise, just like using weights, can provide your body with enough stimulation for your muscles to increase in size.
Building Muscle with Resistance Bands
The Basics of Bodybuilding
Before discussing the outcome of using elastic bands, let us look back at the basics of building muscle. To prompt the growth of muscle mass, it is essential to pursue a regimen that incorporates both mechanical tension and metabolic anxiety.
Your muscle fibers feel mechanical tension when they lift a weight – the magnitude of the tension rises as the weight gets heavier.
For instance, if your heaviest weight on a movement like a bench pressing is 100 kg for one repetition and you perform a set of 5 repetitions at 80 kg, your muscles will get a good challenge and must change and improve, so we refer to that as mechanical pressure.
Metabolic strain is more inclined to be initiated by extended sets, which involve a minimal period of tension and the addition of repetitions. The feeling of intense heat in one’s muscles after completing a strenuous exercise routine with lots of repetitions.
For the bench press with a maximum weight of 100 KG, you ought to do a set of 15 reps with a weight between 50 and 60 KG to get the most benefit out of the metabolic strain of this exercise. In order for muscle fibers to grow, there must be enough strain on each one for a certain amount of time, which can only be accomplished if there is some metabolic tension present.
Thus, to grow stronger muscles, you should practice using resistance to create a mechanical strain with quick sets and lighter loads for metabolic pressure with longer sessions.
Due to their characteristics, resistance bands are able to generate extensive pressure on the muscles, thus resulting in muscle growth.
Is it possible to gain muscle with resistance bands according to science?
It is indeed possible to increase muscle by using resistance bands! A meta-analysis in 2019 of 8 different studies showed that. Studies have demonstrated that working out with elastic bands provides comparable strength growth as compared to utilizing free weights. It has been tried out across various demographics and different sets of procedures.
A meta-analysis has revealed that muscular strength can be increased via elastic resistance training in a similar way to conventional resistance training, regardless of individual characteristics or exercise protocol.
Studies appear to suggest that, when tension levels are equivalent, muscles do not differentiate between resistance derived from free weights and resistance derived from elastic bands. One of the studies included in the meta-analysis displays this exact information.
Researchers employed electromyography (EMG) to evaluate muscle activation in various exercises, such as the squat, deadlift, rowing, and lateral pulldown when using either resistance bands or free weights. It was observed that the use of the muscles was very similar with the different workouts and muscle groups!
Upon a closer inspection of the study, we can observe that muscle activation was mostly the same, with the sole exception of when the elastic bands were not pulled tight initially.
It is advantageous for muscle development to keep the muscle under pressure throughout the action taken during exercise in order to lengthen the period during which the muscle is under strain – a significant part of building muscle. Let’s look at how we can get the most out of our muscle gain with the use of resistance bands.
Increasing Muscle Gain with Resistance Bands
Ensure that when using resistance bands to build muscle, the tension stays on the muscle throughout the exercise for maximum results.
As has been shown in the prior passage, the level of muscle stimulation is essentially the same whether you are straining against a weight of 100kg with the help of an elastic band or a set of free weights. The primary distinction between free weights and stretchy bands lies in the type of resistance each provides: uninterrupted with free weights and increasing with elastic bands.
The benefit of progressive resistance is that it aligns precisely with the power curve of the action. In doing a Biceps Curl, you’ll notice the weakest resistance near the beginning of the motion, and the most resistance at the completion of it – when your strength will be at its peak. This gives you the ability to employ a high degree of resistance while keeping your joints safe.
The issue with progressive resistance is that if the weight given is not in the correct position and it is too light, the muscle might not experience tension all the way through the movement, as opposed to using free weights. If you only sense the tension when you are finishing the exercise, then your muscles will only be worked on at that point, and it will not be optimal for building muscle.
To fix this issue, it is necessary to pull on the elastic tubes so that they are under stress before commencing movement. To emphasize the importance of Biceps Curls, it is best to commence with a resistance of 40 kg and gradually work up to 60 kg by the end of the exercise rather than start with no weight and end at 60 kilograms.
To guarantee that you feel the tension of the elastic resistance starting at the beginning of the workout (and not just at the end), we designed our resistance band to offer ~70% of its resistance early on in the movement. An explanation of how to correctly execute each exercise can be seen on our YouTube channel, demonstrating how to correctly position the band for optimal tension through the entire range of motion.
Are Resistance Bands Better Than Free Weights?
Can resistance bands build muscle as well as or better than using weights?
If you are just starting out and looking for an effortless way to commence your training, resistance bands are perfect.
You can still use resistance bands if you have a more advanced level of fitness, but you’ll need to think of some inventive ways to keep progressing.
Utilizing calisthenics or outside weights is a simpler way to keep building muscle.
With that said, they do offer some great benefits.
Benefits Of Resistance Band Training
Bands Are Great For Beginners:
Using resistance bands is an uncomplicated and straightforward process to learn. They are often beneficial for doing more repetitions, which is great if you are beginning to learn the exercises for the first time.
Bands Are Portable:
Bands are extremely portable. They require minimal room and offer numerous exercising options.
You can do an entire exercise routine with only resistance bands from your home!
They Are Easy On The Joints:
Bands are also exceedingly secure to utilize. Particularly if you have had issues with your joints or are in the process of healing from a hurt, this is especially accurate. They let you use the correct level of pressure without needing to bear the strain of actual weights.
Constant Tension At The Top:
Bands accommodate resistance.
Your muscles must remain in a state of tension throughout the entire distance of the movement. At the highest level, the most resistance is encountered when the resistance band is as extended as possible.
It is simple to become comfortable when lifting weights at the peak of the exercise, where force is minimal.
You Cannot Cheat With Bands
There are numerous strategies for performing weight lifting and bodyweight exercises dishonestly.
You can employ speed, incorrect body angles, and a limited distance of movement. Performing these tasks is much more complex when using bands.
The band will either reach its maximum potential or not.
Multiple Planes Of Movement:
Weights provide tension through gravity. This means that you are only able to train in an up-and-down motion.
Meanwhile, bands are not confined by this restriction. They provide tension through elasticity.
You may secure a resistance band in the front area, backside, or high up to create tension in numerous axes. You don’t have to only go in a vertical direction.
In saying this, there are some drawbacks to employing bands. Here are the main disadvantages.
Disadvantages Of Resistance Band Training
You Outgrow Small Bands Quick:
Bands usually come in about 4-5 different strength levels.
For those just starting out, it is advised to begin by using the bands with the least amount of tension, as these are easier to manage.
As you increase in strength, you will discover that the small bands will no longer be enough for you. That is to say, they will not give enough of a challenge to make your muscles react correctly.
Repeating the same action of lifting a 5 lb dumbbell repeatedly will not lead to increased strength. You will need to alter the placement of your hands and feet to modify the amount of resistance.
Big Bands Are Really Strong:
In the same vein, the bigger bands usually overpower the others.
Once you have surpassed the smallest band size, it should be a relatively easy transition to use the next size up.
Yet, the third and fourth bands offer a tremendous amount of opposition.
It’s practically inconceivable to do many of the activities due to the staunch resistance of the bands.
Difficult To Measure Progress:
It can be tough to monitor your advancement while working with resistance bands.
It is impossible to calculate the amount of resistance one is employing.
Any slight alteration in the position of the hands or feet can dramatically alter the level of resistance.
If you tend to keep a record of how you did in each exercise routine, bands can be a real nuisance.
Can Be Ineffective If You Don’t Position Them Properly:
To obtain the best outcomes from bands, proper positioning is essential.
It is easy to give the band excessive leeway, particularly at the start of the exercise. This is particularly true for squatting exercises.
You can fight against this issue by changing your stance on the banding, but it can be tedious to work on getting the changing resistance along the range of motion right.
They Can Snap:
Finally, make sure you check the condition of your bands before using them each and every time.
Thankfully, this is rare, as groups constructed by dependable firms will be very long-lasting.
Always ensure that the group’s reputation is preserved. If a band breaks while being utilized, there is a chance of serious harm to oneself.
Do not put too much strain on your bands, and make sure to keep them away from surfaces that have an abrasive texture.
So, can bands replace weights?
In theory, they can.
As someone who is just starting out with resistance training, bands are the most effective way of increasing muscle mass. As you build strength, you will have to move up to more durable resistance bands and different techniques in order to keep improving.
No matter what, any form of exercise is preferable to inactivity when it comes to fitness.
If you have the discipline to stick to a regimen that only utilizes resistance bands, then go ahead and try it. If you are confined to your residence and only have this option, please utilize it often!