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Resistance Band Workouts for More Muscle (MADE BETTER!)

Resistance Band Workouts for More Muscle (MADE BETTER!)

What’s up, guys? Jeff Cavaliere, Some people think that using bands is somehow
inferior to using weights because maybe they don’t look as formidable, right? They’re not as tough as a pair of iron dumbbells,
but you have to stop thinking about using bands only when you train and start thinking
about how you can use bands with the weights and the iron that you train with. You see, if you understand the value of a
band it’s going to provide a complimentary strength curve to what we’ll never be able
to see or realize with dumbbells or weights alone. I’m going to show you exactly how that looks
in action here with a few exercises. Okay, the first thing is like a dumbbell incline
bench press. What I’ve done is, I’ve grabbed the band and the dumbbell here together in
my hand to illustrate a point. If I was going to take just the dumbbell alone
you could see that the strength curve is going to be hardest here at the bottom of the rep
and as I get up to the top and my limb is straight and extended I don’t really have
any force being directed here to my chest because my arm is right here now parallel
with the force of gravity going straight down. So I could stay here forever, as you guys
know because we’ve done this. With a band our strength curve doesn’t go like this,
with a curve; it goes on an increasing curve. It goes up one big slope so it peaks at the
end. So if I now take this dumbbell and combine
the band you could see as I press up it’s hard because the dumbbell is hard down here.
Where the dumbbell would normally get easy at the top, now I’ve got all the force of
this band pulling me back. I’ve set it up a little bit at an angle of
my shoulder here so I could also come across my chest and have the resistance across my
chest into abduction. I’ve got the benefits of all worlds here using that band. This is
a superior exercise to just doing a regular bench-press alone. The same thing can happen here with a dumbbell
curl. If I sit up here, again, we’d have a regular incline curl where we’d have the hardest
part of the movement right here in the middle and then at the top I could sit here for a
very long time because I don’t really have any resistance here. Again, the force of gravity is going straight
down through my arm, but if I attach a band to it here, now as I curl up, yes. The dumbbell
is harder in this position, but as I get up to the top it’s really hard here too because
I’ve got to overcome that sloping strength curve of the band as well. Again, we’ve not only created a different
exercise here, we’ve created a better version of this exercise because of our overlapping
strength curves. Now, before you go and start getting a little crazy about throwing bands
into every single thing you do, here’s an example of how it wouldn’t work. Maybe you think you’re going to do exactly
what Jeff did. I like that idea, but I’m going to do what he did and apply it to every exercise.
So I’m going to do a side lateral raise. I’m going to anchor a band down here, low, I’m
going to grab a dumbbell and do a shoulder raise to the side. Then after about halfway through the first
rep you realize “Holy shit! I can’t do that!” It’s not any easier. That’s because you didn’t
take complimentary strength curves. You overlapped the same strength curve. When you use a dumbbell
it gets harder the farther you bring this thing away from your body because at the top
here is where it’s maximally challenged by gravity. We have all this arm that gravity is pushing
down on so it makes it harder. With a band you’re doing the same thing, essentially.
You’re taking the band and the further you stretch it the more we know that the resistance
is being developed. So at the furthest point away from my body is going to be the same
thing; the hardest. It’s going to be the easiest down here at
the beginning, just like the dumbbell. So you can’t just apply the concept across the
board to every single exercise that I’ve shown you. There are ways that you can alter the
band though to have it assist you at different points. The idea is, without going into every single
exercise combination, start realizing that bands are not something to shy away from.
Dumbbells are certainly superior in some of the things that they could provide you, but
they’re not the only implement that you should be using in your training. Not if you want a complete workout because
if you want the most out of every workout you’ve got to start learning how to overlap
and use the bands in concert with your dumbbells to get the most out of it. I just wanted to illustrate that point and
make sure everybody sees the value of bands and doesn’t discount them because they’re
little, stretchy things that aren’t as rugged as the iron. Guys, I’ll be back here again in just a few
days. Make sure you let me know down in the comments below what kind of videos you want
to see me cover and I’ll do my best to do that. In the meantime, if you’ve found this one
helpful leave your thumbs up below. If you’re looking for a training program that outlines
exactly how to use bands in concert with dumbbells, we actually have a whole phase dedicated to
it in one of our Athlean-X training programs. You can find them all over at

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100 thoughts on “Resistance Band Workouts for More Muscle (MADE BETTER!)

  1. Hey Jeff I'm a 17 year old guy that's really skinny and when I was 11 I always tried to do ass many pushups, sit ups and pull ups and now I haven't grow since I was 13 every thing fits the same. Was it the pushups ?

  2. A video demonstrating and explaining the difference between going heavy and counting reps vs focusing on squeezing the contraction and failure. Thanks.

  3. 1. Techniques for agility training like soccer
    2. Cluster sets
    3. How to use a tyre and hammer to full advantage

    Thanks. Videos are great. Keep up the good work you're making a positive difference in thousands of lives.

  4. Hey Jeff,I am a relatively lean guy (6'1" 180) and have added some good muscle and lost fat over the last 2 years allowing me to see subtle ripples of a six pack.  I'd like to see more DEFINITION because it looks good and is more inspiring to see the definition as I work out, but my biggest goals, by far, are to keep building greater size in some key areas like lats, pecs, especially upper, abs, delts, even arms (which are pretty good) etc.  I have decent symmetry and a physique a little like yours ((ectomorph if such a thing exists), and decent development, maybe like 70% of yours and an extra 5% body fat (around 10-12%)  What do you think the optimum body fat range to stay in to keep focusing on gain and to not diminish my pace of growth by being too low in BF.  And, would you keep a modest calorie surplus, so that I do a little o the bulking and cutting but to a very mild degree, like raising a few pounds of fat (2-3) over a couple months and then cutting for a couple.  I have also read that I should make the cut periods short and more intense, so I can get back to assuring I have calories to grow.   Kinda confused about how to manage fat with the goal of maximizing muscle growth.  One other point, I am 50+ years old and don't have excess time to work out, so I may have growth limits due to age and testosterone and time available to lift (I do lift hard and pretty smart though).   So, can you point me to or do a video on optimal BF ranges and caloric excess/deficit for maximal muscle gains.  I've been at this pretty intensively for a couple years now and plan to continue for another 5-10.  My goal is to put on 3-6lbs of muscle a year and would love to add a full 20lbs takin me from 6'1" 180 w/11%bf up to 6'1" 190 w/ 8%bf.  Love your stuff.  Bought your programs and use several of your supplements, just don't want to defeat my efforts by trying to be too low in BF while working to build.  THANKS!!

  5. Always get great info from your videos Jeff. I know you've addressed how to avoid lower back issues, but could you possibly do something on how to train/what exercises to do and avoid if your back is already snapped up. I have severe stenosis, arthritis, bone spurs, bulging discs, loss of disc space height at L4-5 and L5-S1. My pain is mainly down my right leg and not in my back other than an hour or so first thing in the morning. I've had a laminectomy/disectomy. New surgeon wants to do a fusion but I want to avoid that if at all possible. The first surgery did relieve some pain but I'm still taking oxycodone on a daily basis. I'm 58 years old and desperately want to get back in the gym and the golf course. Been through several courses of physical therapy, the last bout actually made me worse, causing pain in my foot which I didn't have before. I know I need to avoid any exercises where compressive force is coming down on my spine, no squats, deadlifts, overhead pressing. I think you are in a unique position as a trainer and a physical therapist to help me out. Hope to hear back from you. Thanks and keep the great info coming!

  6. Jeff, in your opinion, can you gain muscle working with Kettlebells or just improve your conditioning and movement patterns?

  7. Hi. 4 options for next video.

    -Another Bruce lee Workout(I like a lot the firts one)
    -A complete guide to isometrics
    -More about resistance Bands training
    -Guide about HIIT

  8. you left out the isometric training for the white muscle fibres Jeff. The fast twitch fibres can be done with the bands to increase speed for athletes but these fast twitch fibres can not be done with weights. Great fan of yours jeff im sure you will know this anyway

  9. I'm a sophomore in high school and I was wondering where the best spot is to buy dumb bells and the disc weights cheaply

  10. Wouldn't it be better to place the end of the band just below you or slightly in front of you rather than behind you for the dumbbell curl? As shown, it seems that you would actually be firing your triceps at the top of the rep rather than your biceps.

  11. I wonder if Jeff realized his mistake with the dumbbell curl and just decided to own it and roll with it. Pretty sure the band should have been anchored out in front if he wanted increased resistance at the top. I get the gist of the video, but if we're going to be putting the science back in exercise, this could have used a little editing.

  12. I have hirayamas nerve disorder on my left arm my whole deltoid shoulder and left back is atrophied I used to work out a lot I was in very good shape I would like to start working out again my right arm is dominant and is still a little strong I had surgery in my neck fusion 5 6 & 7 to stop it from spreading I know if I were to work out the only thing that would look or get bigger or in shape would be the right side of my chest arm and so forth how can I workout my left side of my chest if I can't move my left arm I still have my left chest muscle is there a specific work out that I can do for my chest without using my left arm or do I help my left with my right arm for movement

  13. the phase that Jeff speaks to can be found in Ax2. This phase is a killer, and forces your body to respond. I can feel muscles recovering for two days after a given day. This is the sign that I overloaded and did good a job of it.

    I never thought of training this way, and the way Jeff coaches is fantastic. Just when you think you may plateau, surprise your body responds. Living AX style never gets old.

  14. I dont have any comment on this video, just wanted to thank you for the amazing results I've gotten already just by following your advice. I'm still a teen and I used to hate vegetables and fruits and eat only a small quantity of food and a lot of junk, so I was skinny as hell. Now I eat every fruit you show me and I'm still getting used to vegetables (15 years of wrong eating is gonna take a while to fix) but I already see a LOT of results and feel REALLY comfortable about my new body, but I don't wanna stop now, I got a lot of work to do and I am willing to go the extra mile. Anyways, thank you for changing my life

  15. Hey Jeff, is it possible to create a "Washboard Wednesday" playlist? So that it would be easier for me to watch your abs videos. Thanks. Sorry for the trouble

  16. Hello Jeff.  Happy New Year to you and yours.  I always learn so much from your videos and I thank you for them.  I was particularly grateful for this one, as due to shoulder injuries, I have needed to incorporate more band work into my routine.  I would, however, like to request for the future, that you show where you attach the bands.  Thank you.

  17. As always Jeff you rock with your amazing ideas. Strange though that you made this video as I use the band in the same way! Awesome Jeff stay strong as you always say!👍😁

  18. Hey Jeff for your next video can you go back into nutrition bit and show some of the better ways to prepare meals and more convenient ways to do it

  19. can we please have more band workouts like top 10 band workouts for chest,legs,arms,back, shoulder etc and how do them the correct way

    but starting from basics how to attach the bands how to use in isolation and how to use complimentarily with weights

  20. Hi Jeff, great video, as always! I would like to hear your take on Crossfit considering they don't isolate each and every muscle group like we do in bodybuilding. 🙂

  21. When I saw the word resistance bands, all I think about is the Westside method. Jeff how do you feel about the kind of banded work you see at Westside Barbell?

  22. my hell. You've gotten bigger. I'm very glad I started following this channel. If i get shoulders anywhere near yours I'll be happy.

  23. where do you put the band? like do u tie it to a squat rack ect, or do u put it around it or strap it around it?

  24. another amazing video…i love when you focus on concepts over specific movements. Great explanation around application too.

  25. about loose skin , how to tell the difference between loose skin and fat and how to make the skin tight again please am experiencing this problem myself

  26. How would I use a band to assist me in pull-ups? I'm getting old and have also gotten out of shape, so I can't do full pull-ups until I lose weight an build muscle. I think a band could help compensate for some of the extra weight I've put on (fat), so I can do full pull-ups. But I don't know how to set the band up to do that.

  27. more efficient is wrong. the sarkomeres will adapt to create most strength at this point. thats all. it could help it could do nothing or it could make it worse.

  28. Surely you could use a resistance band on a side lateral raise. If the band was anchored above you it would provide greatest resistance when the arms were down and the band was extended the most!

  29. How about covering workouts for someone training in MMA, not necessarily fighting, but getting into fighting shape? Love the vids BTW, intelligently executed.

  30. How do you know what kind of resistance band is best for you? For example on Amazon they have all sorts of bands that say '25-65 lbs', does that mean the band has that much resistance to it? I'm not entirely sure how they work.'

  31. please jeff ,, one day do aVID for compound like SL5*5 with band assestant,, and your idea about how much weight to be add in bars?..thanks in advanc

  32. This is excellent I've been trying to get ripped up and toned to the max so I will apply this to many of my training methods

  33. Im looking into buying bands but do need extra attachments to attach them to say a bench press machine just to anchor them?

  34. Really sensible advice. I really appreciate the no-nonsense and well-reasoned explanations. (Kind of clickbaity titles, however!)

  35. People under estimate resistance bands, greatly. I agree that doing shoulders with a weight AND a band is just not going to work too well.

  36. Resistant bands and dumbell exercises not usually found on Youtube. My daughter and I are incorporating more bands to provide fast twist training for her hitting of the ball.

  37. That bicep curls example was a fail, though. The way you set the band up, it pushed the dumbbell against your arm at to position = even easier…
    If you set it up so that you pulled the band at top position, that would be something else.

  38. Incline curls hardest part is at the bottom not the top. When ur exhausted or if ts too heave, its impossible to lift it to parallel to the ground. Once its parallel u just have to contract the niceps as hard as u can and ut comes to u

  39. Can't understand why so many guys have negative opinions of "little stretchy things". Just because you always must look down on one, does that mean you must look down on them all?

  40. I'm doing high intensity at 75 yr old. Dr Doug McGuff recommends a week recovery time now that I'm strong enough to actually begin hurting the muscle. Are there any "filler exercises that won't interrupt the recovery process? I'm doing low seated rows on machine, seated chest press on machine, seated pulldown on cable, overhead press on machine, and seated leg press on machine. Dr McGuff calls this the big 5 and says this is all we need for all the muscles and cardio.

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