GET THE BAND TOGETHER AND BUILD SOME MUSCLE!

Building Muscle with Resistance Bands

You don't need heavy weights or an expensive gym membership to build muscle. Resistance bands offer a cheap, convenient way to strength train at home. With a set of bands, handles, and a door anchor, you can perform almost any cable exercise and sculpt an impressive physique. 

The key to building muscle is performing sets of 6-12 reps. Less than 6 builds strength, over 12 builds endurance, but 8-10 is the sweet spot for growth. You can also increase difficulty by slowing the tempo - try 4 seconds up, 4 seconds down. 

Follow this full-body workout 3 times a week, doing 5 sets of 10 reps for each exercise with 60-90 seconds rest between sets. Adjust band resistance so the last 2 reps of each set are challenging.

Chest Exercises 

- Banded Push-Ups: Hold bands under hands with bands over upper back. Perform push ups. Hits chest.

- Banded Floor Press: Lie on floor holding band ends. Push arms up. Can stand for more range.  

- Banded Crossover Fly: Anchor bands behind you at shoulder height. Cross bands in front of chest, arms straight.

Back Exercises

- Banded Bent Over Row: Stand on bands, row hands up past sides by bending forward at hips.

- Band Reverse Fly: Anchor bands behind you. Straighten arms out to sides. 

- Lat Pulldown: Anchor band overhead, pull down with straight arms.

Leg Exercises 

- Banded Squat: Stand on bands, hold ends. Squat down, bands stay taut.

- Banded Donkey Kickback: On hands and knees, kick legs back. Band around feet. 

Arm Exercises

- Banded Shoulder Press: Stand on bands, press straight upwards overhead.

- Banded Bicep Curls: Stand on bands, curl hands up to shoulders palms up.

Resistance bands offer an accessible way to resistance train at home and build an impressive physique. Follow a full body workout program to sculpt chest, back, legs and arms. Adjust band resistance to suit your strength.