The popularity of bodybuilding rubber bands exploded during the confinements, during which the sports halls were closed. This has developed a new way of practicing bodybuilding. So these accessories continue to be used. Their framework goes beyond that of bodybuilding, since pilates or yoga practitioners integrate them into their training. In short, these accessories are real assets to boost your training. Let’s see all this in detail.
Contents of this article
Does training with resistance bands allow you to gain muscle?
There are a lot of advantages to using a resistance band. It’s a great way to add resistance to your workout without having to use weights and can help you develop your muscles and work on your muscular strength.
An adequate program can help target mass gain. In addition, the joints suffer much less than when using heavy weights. There are bands of different sizes and resistance levels. All you have to do is choose the one that best suits your needs and your physical condition.
One of the benefits of training with resistance bands is their versatility. You can use them for a wide variety of exercises. In addition, they are ideal for people looking to vary their training program.
The many possibilities of using the elastic bands allow you to train very effectively. Novices can find exercise routines online or in fitness magazines that will guide them (at least at first).
It’s a new way of doing bodybuilding and rethinking/diversifying your workouts. In short, this can allow you to take a step.
Why train with rubber bands?
Rubber bands are excellent accessories for strength training and fitness. They offer progressive resistance, allowing the muscles to develop beyond our expectations.
In addition, they are very light and can be used/combined with various weight machines or simply with the hands. They are appreciated for their adaptability and can be used for a wide variety of exercises, which will improve your strength and endurance.
Finally, the elastic bands allow a more intense muscle contraction, thus constituting an undeniable advantage for the bodybuilding workouts.
What are the benefits of elastic bands?
The resistance bands guarantee a complete workout and allow you to work all the muscles of the body:
- biceps, triceps,
- quadriceps and hamstrings..
- stabilizing muscles
- and trunk muscles.
Resistance bands are less expensive and easier to carry than dumbbells. Another advantage that will interest people who travel often. Indeed, they can bring some and continue to train while on the move.
Moreover, it is very easy to use. Just repeat the exercises to work the muscles as if you were in the weight room.
How much do resistance bands cost?
Bodybuilding elastics are offered at an affordable price. The price varies according to the resistance. However, good quality models usually cost between 20 and 30 euros (for medium resistance).
Avoid models at very attractive prices, because the quality will suffer. Indeed, the latex will be of poor quality, which will have an impact on the wear of the accessory which will require to be changed more regularly.
Can you gain muscle with elastic bands?
Yes, you can gain muscle with resistance bands. Elastic bands provide progressive elastic resistance that works the muscles effectively. Elastic bands offer interesting results for strength training for the whole body: pectorals, back muscles, biceps, triceps, etc.
Weight band VS dumbbells
Fitness experts often debate what is best for losing weight, gain mass : weight bands or dumbbells? Both have their pros and cons, but in the end it’s what will get you the most results that will count.
Resistance bands are often praised for their versatility: they can be incorporated into a wide range of exercises, from upper body to lower body.
They are also relatively affordable and easy to store. However, some people find them difficult to use and they can slip during certain exercises.
Dumbbells, on the other hand, are much easier to use: just pick them up and start lifting! They are also great for targeting specific muscle groups. However, they are more expensive than rubber bands, take up more space. There is a higher chance of getting injured with the dumbbells than using resistance bands.
Weight Bands VS Dumbbells: Advantages & Disadvantages
How to choose your bodybuilding rubber bands?
If you want to get into bodybuilding and use this accessory, one of the first things to do is to choose the right rubber bands. There are a few things to consider when making your selection, including type of elastic, size, and weight.
The type of elastic is important because it determines the resistance you have to deal with. Among the most popular types are: latex, rubber and polyurethane.
Latex is the most popular choice because it is very strong and offers great resistance. Rubber isn’t as strong as latex, but it’s more comfortable to wear and less likely to cause skin irritation. Polyurethane is the weakest of the three options, but it is also the most comfortable to handle.
The size of the rubber band is also important because it should fit your body comfortably. If it is too small, it will be uncomfortable to handle and will not offer enough resistance. If it is too large, it will be difficult to move during exercise and may cause skin irritation.
The weight of the elastic is also an element to take into account. It varies depending on the resistance, the more resistance the band offers, the thicker and heavier it will be.
The weight of the accessory is not necessarily a brake, but will take up a little more space in your luggage.
Training at home or away with rubber bands
The rubber bands allow you to train at your leisure at home or outside. You plan your session whenever you want. They can be used to do resistance exercises, such as bench presses, squats, bicep curls, and glutes. They can also be used to do bodyweight exercises: assisted push-ups or pull-ups.
As said a little above, the advantage of these accessories is that they do not take up space. So they can easily be stored in a bag. This promotes training at home.
Weight training program with resistance bands
For this to be effective, it is necessary to establish a training program with weight bands and follow it. You can do small circuits which are a great way to get in shape and improve your overall fitness.
Resistance bands allow you to perform a wide variety of strength training movements. therefore, vary the pleasures by varying the programs.
Like dumbbells, you will be able to target different muscle groups. For example, you can use them for upper body exercises like doing bicep curls and triceps extensions, bench press for pecs…
Lower body exercises (quadriceps, hamstrings), such as squats and lunges, can also be done with resistance bands.
Fitness straps can even add difficulty and intensity to bodyweight exercises like push-ups.
If you’re just starting out, start with a simple workout program with light resistance bands. It is also important to master the technique, you will have to learn how to perform the movements. Once you’ve mastered the basic exercises, you can start adding more challenging moves to your routine.
Also, you have to learn to use these accessories and to work with sufficient tension. To increase the resistance, it will be necessary to either double the elastic or work with several elastics at the same time.
Finally, these accessories are less aggressive for the joints and can even be used for rehabilitation. Many physios use them.
Accessories that complement the action of sports elastics
In order to diversify the grips and the movements, it is possible to obtain handles or a bar (a broom can do the trick).
There are also gate anchors that turn your belts into pulleys. This considerably increases the range of possibilities in terms of exercises!
In short, there is enough to work your muscles well. You have to do your part to say the opposite!
The best bodybuilding/fitness bands
This premium Neolymp kit consists of six straps, i.e. six levels of resistance. The bands are of very good quality, made of multilayer composite latex. Very thick and very resistant, which are very easy to clean. Finally, they are delivered in a small carrying bag, which facilitates storage and transport.
Youngdo is a leading brand in fitness elastics. The brand offers several at affordable prices. The black band is the most versatile. It is solid and pleasant to handle and offers a resistance ranging from 11 to 29 kg. Which is enough to start or keep in shape.
What you must remember
Weight bands are a great alternative to a weight room membership. Of course, it really depends on your goals. A practitioner who pushes very heavy loads or who wants to prepare Mr Olympia will not be able to be satisfied with it.
Finally, to have convincing results, it is necessary to train regularly with intensity, without forgetting to vary the movements.
Photo credits: Ibrak via Depostiphotos, Zamuruev via Depositphotos, AY-Photo via Despositphotos