Resistance bands for strength training?

divacat80
divacat80 Posts: 299 Member
in Fitness and Exercise
Hi again!

A friend of mine and I were having a chat at the gym the other day, and she was saying it's impossible for someone to build muscle by using resistance bands or by executing exercises that involve lifting the body weight.
I'm wondering if this is true, have in mind I'm talking about a person who can't lift much/beginner.

Say for instance, that I can't lift a 5lbs weight to train my bicep muscles, but say I have resistance bands at home that create a 5lbs resistance. Let's also say that I end up the exercise sets and reps with shaky arms and that I have delayed onset muscle sorenes the following day...Would I be able to gain muscle by using them until I am strong enough to lift more? Are weights truly needed in a case like this?

Just wondering.

Thanks for any input or opinion!
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Replies

  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    I'm keeping out of it this time, but I am interested in others' views; so I'm listening if that's ok.
  • divacat80
    divacat80 Posts: 299 Member
    I'm keeping out of it this time, but I am interested in others' views; so I'm listening if that's ok.
    no problem!!! :)
  • skinnyforhi
    skinnyforhi Posts: 340 Member
    Ok I will start it :). I'm building muscle from planks and pushups and tricep dips. I don't mind lifting and have done it before but I can do bodyweight exercises without equipment. I don't think I am going to be a bodybuilder anytime soon but it is working for me. I think resistance bands are hard and I would rather go into the gym and bench than execute a full arm and shoulder workout with resistance bands. They must do something! Not scientific but all I've got on this:
  • erickirb
    erickirb Posts: 12,294 Member
    If you can progressively overload your muscle while in a caloric surplus you will most likely build some muscle regardless if using bands and body weight. the only prob with body weight exercises is that you can out grow them rather quickly, as you get stronger you cannot add more weight. But if body weight exercises are difficult now, they will be effective for a period of time.
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    I have resistance bands and while I have to say they are not (in my opinion) a suitable replacement for proper weights, they are a GREAT supplement to a primarily bodyweight based training program to hit those muscles that can't be worked by floor calisthenics. I think that once you start getting into higher resistance levels though (I'm going to say upwards of 80 lbs of resistance on the band) it becomes counterproductive because, in my experience, at least, at those very high resistance levels it creates an unnatural pull on the joints & tendons I don't feel with weights that makes it feel like this could lead to serious injury. But yes if you don't plan on going up to those high resistance levels and you intend on using it to primarily supplement a bodyweight based program then yes, I would HIGHLY recommend a good set of quality bands (I think Lifeline USA and Ripcords make the best ones I've used).

    Also there are some exercises you can't do with them because they make these exercises awkward.
  • wellbert
    wellbert Posts: 3,924 Member
    Resistance bands are pretty useful for mobility exercises.
  • takumaku
    takumaku Posts: 352 Member
    I do not like free weights. I much prefer resistance bands and calisthenics exercises (pushups, situps, pullups, dips, squats, lunges) for strength training. Consistently is more important, imho. In the end, I feel it comes down to personal preference.
  • divacat80
    divacat80 Posts: 299 Member
    Thank you all!
    I was dissapointed after talking to my friend (a body building fan), because I might have to leave the gym because I can't afford ghe membership anymore.
    She made me think I was going to lose all progress made on my body if I didn't attend the gym. I'm not interested in body building as an activity, but I just don't want to lose muscle mass while dieting and burning fat. I'm going to try to buy some weights, dumbells and stuff, but I won't be able to buy them all overnight. Also, i don't have much space at home, i live in a small european apartment and it's impossible to make room for a lot of equipment.
    Meanwhile, i have some resistance bands, and i was hoping they would at least help me keep my muscle tone in some areas. I'll need weights for many upper body and legs exercises but they should be fine for my biceps and triceps.
    I prefer to use my own body weight, but i have to find a nice spot at the park to do pushups and exercises of that kind. And winter is coming and it will be too cold to do that kind of workouts outdoor.

    Thanks a lot! You made me a bit more hopeful!
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    Your friend is full of it, or am I the only one that finds planches, pistols, dragon flags, handstand push ups and one arm pull ups challenging?

    N.B., I now have to add resistance bands to my dumbbells, as I have outgrown my foo foo chain gym.
  • pinkraynedropjacki
    pinkraynedropjacki Posts: 3,027 Member
    I use mine all the time. I have a whole set including kinetic ones for my legs. My heaviest band is 80lbs & I can do that easy. I've got muscle from it.... no difference to weights.... you have to fight not to let it snap back.
  • CarolynB38
    CarolynB38 Posts: 553 Member
    You might like to have a look at Paul Wade's "Convict Conditioning". It involves only body weight exercises but each exercise has a progression of 10 stages. You start at stage 1 and work up until you can do one arm push-ups, one-leg squats, hand-stand push-ups etc. I'm enjoying it and my muscles are sore afterwards. It's going to take me a long time to get to stage 10 on all 6 exercises and even then there are variations to try!

    I am all for lifting heavy weights but I don't have the facilities to do this. I'm with IronSmasher on this one. I'd love to have the muscles to be able to do a handstand push-up. I can just imagine the look on my husband's face...
  • Fozzi43
    Fozzi43 Posts: 2,984 Member
    Your friend is full of it, or am I the only one that finds planches, pistols, dragon flags, handstand push ups and one arm pull ups challenging?

    N.B., I now have to add resistance bands to my dumbbells, as I have outgrown my foo foo chain gym.

    How have you done that? I have decent dumbbells but will grow out of them eventually...I have bands, would be interested to see how I can incorporate them with my dumbbells ...or am I reading that wrong?
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    Short bands, Velcro loops to go around the dumbbells. I loop the band under me for bench, to a rack for rows, and use a normal band in the normal way for shoulder presses.
  • Fozzi43
    Fozzi43 Posts: 2,984 Member
    Short bands, Velcro loops to go around the dumbbells. I loop the band under me for bench, to a rack for rows, and use a normal band in the normal way for shoulder presses.

    Cool thanks.
  • Ayla70
    Ayla70 Posts: 284 Member
    I'm really interested in the facts about this...

    I've been looking at getting one of those 'over the door' resistance 'home gym' doovies...because I have really bad agoraphobia that has kicked in in a major way, and I haven't been able to get to the gym in months. I'm still losing weight, but I'm becoming incredibly flobby :(
  • CarolynB38
    CarolynB38 Posts: 553 Member
    I'm really interested in the facts about this...

    I've been looking at getting one of those 'over the door' resistance 'home gym' doovies...because I have really bad agoraphobia that has kicked in in a major way, and I haven't been able to get to the gym in months. I'm still losing weight, but I'm becoming incredibly flobby :(

    I have become un-flobby by doing pilates and karate in the past, neither of which use any weight heavier than your body weight. You can get un-flobby without going to the gym or using heavy weights. Even though I am obese (I'm working on that!) I have a well-defined waist-line and an almost-flat stomach. I am also a lot stronger than most 40 year-old women so it certainly can't be doing me any harm:wink:

    Hopefully exercising at home will help in your fight against the agoraphobia. Wishing you all the best with it.
  • Yogi_Carl
    Yogi_Carl Posts: 1,906 Member
    Your friend is full of it, or am I the only one that finds planches, pistols, dragon flags, handstand push ups and one arm pull ups challenging?

    N.B., I now have to add resistance bands to my dumbbells, as I have outgrown my foo foo chain gym.

    I am absolutely 100% with Iron Smasher on this one. There are so many posts on here saying bodyweight can only take you so far and you can only progress by adding massive numbers of reps which then opens up to the possibility of joint overuse problems, but as Iron Smasher has illustrated above, you can progress for a very long time before you exhaust the possibilities of bodyweight workouts.

    I'm not sure why you need an outside area for pushups. Is there really no floor space for you to do these indoors?

    As Ayla suggests, I can recommend a pullup bar that hooks over the doorframe for pullups and you can also place a strong pole across two firm pieces of furniture (between two armchair arms?) for inverted rowing which will also help with pullups strength.

    I totally understand people not wanting or not being able to attend a gym and, in order to maintain muscle mass and strength, - hey folks - you don't need to. OK, if you want to build your body or lift heavy weights then you are best to find a gym as there are not many people who will be able to afford or have space for weights, benches and support racks and it may be cheaper and more practical in the long term to just join a gym rather than home equipping. Also safer to have other gym users to spot for you if there is no-one at home who can cover you.

    I am bodyweight training and I love it. I don't expect to ever outgrow it or end up pushing 100 pressups to keep progressing because I am confident there are ways to keep the resistance and intensity going without adding more reps.

    I kept out of this thread because I have attracted negative replies against bodyweight exercising in the past and wanted the thread to take its natural course. I hope my enthusiasm doesn't jinx this one!
  • wmagoo27
    wmagoo27 Posts: 201 Member
    Muscles don't know the difference between weights and bands. They will grow and strengthen to accommodate whatever type of resistance they encounter. They will stop growing when they are no longer challenged by the amount of resistance you can offer them.

    The down side to resistance bands is that they have a limit to how far you can go and they vary in resistance along the movement. The up side is that the variable resistance can accommodate a strength curve more so than straight weight.

    For bodyweight work, there is an upper limit that is different for each person. Many people train for years and even end up really strong and fit with bodyweight workouts. They just have to get creative...http://www.youtube.com/watch?v=pfsTKfUT-RQ
  • pkw58
    pkw58 Posts: 2,038 Member
    I do not like free weights. I much prefer resistance bands and calisthenics exercises (pushups, situps, pullups, dips, squats, lunges) for strength training. Consistently is more important, imho. In the end, I feel it comes down to personal preference.

    I agree on the personal preference... And people's individual goals!
  • ultim8fury
    ultim8fury Posts: 42
    Get some gymnastics rings, amazon do them for about £25 Do body rows and push ups and dips and chinups on them and you will build loads of muscle. Possibly the best piece of equipment I own and probably the cheapest. Every exercise is more challenging with them, due to the freedom of movement they have and yet kinder to your joints for the same reason.
  • Dark_Roast
    Dark_Roast Posts: 17,689 Member
    I have seen a big difference in my body after I started Mark Lauren's' You Are Your Own Gym'. It's all about body weight exercises. I can finally do a pull up on my own, something I thought I would never say!
  • hismrs021511
    hismrs021511 Posts: 27
    I don't know much about body weight exercises. But resistant bands can be just as good as weight. There are some programs that rather you use the bands first and the weights as an alternative. A good example is Slim in 6. She uses bands in her 6 week program that gives great results. I know because I have personally done the program. Sometimes the band gives a better burn then the weights. Sometimes. People overlook bands and underestimate them. But if they tried them they would be surprised at the effectiveness.
  • divacat80
    divacat80 Posts: 299 Member
    Wow, thank you all and each one of you for the ideas and comments!

    I'll take a look at those products and programs!
    Until we move away to a different place we're a little crammed where we live so yes, it's going to be tough to find enough space to exercise without the risk of breaking something (furniture, ornament or bone lol).
    My friend is not like say, schwarzenegger but is quite strong and has been attending the gym for strength training for quite some time. According to my friend, i should have lifted heavy weights from day one and not doing any other activity except a light cardio routine, and also says that pilates, yoga, calisthenics and body pump have all been useless and a waste of time (yeah i know body pump has mixed reviews due to the high reps, but i only do it if i don't have time to go to the fitness equpment room). Of course I disagreed and that's why i decided to get your opinions.

    I'll let you know how things go if I have to start doing this on my own :) you all just saved my resistance bands from going to the trash can :P

    Thank you all so much again!
  • AmberJo1984
    AmberJo1984 Posts: 1,067 Member
    I don't agree with your friend. I believe you can build muscle and lose fat with resistance bands and body weight exercises. At least I have been able to. I mix it up with other things... but, that stuff works.
  • neverstray
    neverstray Posts: 3,845 Member
    I use bands for some of my exercises. I have to use 3 of them together on one handle to get the resistence I need. At the top of the pull, that's the most resistance. So, if you can hold it for a second, you should. At the bottm of the pull, it's lighter. As long as you maximize your effort and work to exhaustion, it doesn't matter what you do. People are haters, for some reason. And, anything different than what they do is "wrong". Just do your own thing and don't worry about what someone says. Resistence is resistence. I used to think that way about bands too. Then, one day, tried it. :) Like anything, haters are usually ignorant.

    As another anecdote, a friend of mine used to workout to this DVD. And, it looked so stupid. It was a cheesy 80's video, and I mean just looked so lame. And, I'd laugh and tease. One day, I tried it, and I didn't laugh anymore after that.
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    Hi again!

    A friend of mine and I were having a chat at the gym the other day, and she was saying it's impossible for someone to build muscle by using resistance bands or by executing exercises that involve lifting the body weight.
    I'm wondering if this is true, have in mind I'm talking about a person who can't lift much/beginner.

    Say for instance, that I can't lift a 5lbs weight to train my bicep muscles, but say I have resistance bands at home that create a 5lbs resistance. Let's also say that I end up the exercise sets and reps with shaky arms and that I have delayed onset muscle sorenes the following day...Would I be able to gain muscle by using them until I am strong enough to lift more? Are weights truly needed in a case like this?

    Just wondering.

    Thanks for any input or opinion!

    Progressive load or double progressive approach.

    You either add more weight or more reps every time.
    If you go the resistance band route I suggest using SKLZ Chrome 3 band handle set.
    http://www.sklz.com/sklz-chrome/strength/triple-grip-handles
    And buy all the bands
    http://www.sklz.com/sklz-chrome/strength/fitness-cables

    That way you can have any resistance and you can progressively step up the weight once you hit a certain rep.
  • Bernadettetoo
    Bernadettetoo Posts: 97
    You know what...what ever you use for resistance is better than using nothing.
  • mathteacher2010
    mathteacher2010 Posts: 85 Member
    I'm really interested in the facts about this...

    I've been looking at getting one of those 'over the door' resistance 'home gym' doovies...because I have really bad agoraphobia that has kicked in in a major way, and I haven't been able to get to the gym in months. I'm still losing weight, but I'm becoming incredibly flobby :(


    I work out at home with a set of TRX straps and 100 lb. resistance bands just to do some extra in the waist. I have built a lot of muscle, decreased body fat, and really lost a lot of inches. There are always more challenging moves to do with the TRX, so I'm not worried about it becoming too easy for me! :smile:
  • MichaelFunaro
    MichaelFunaro Posts: 66 Member
    You can absolutely build muscle using resistance bands. You won't be a body builder, but for tone and a little more muscle they are fine. I don't use it, but I believe in P90 you can use either bands or weights, so obviously they must believe the same thing.
  • Joanne_Moniz
    Joanne_Moniz Posts: 347 Member
    Absolutely!!! They are a great tool for many reasons. One in particular is that unlike weights, you get benefit from the ecentric move and the concentric move. In other words, when you bring the band up and bring the band down.

    You will build muscle, strengthen and be able to move up to weights. The muscle will be working for you 24/7... so, even when you are sleeping!!!!!

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