Have you ever trained with elastic resistance bands? This accessory is sometimes not taken seriously by some athletes, doubting its effectiveness.
However, the elastics allow you to seriously work your muscles. They offer many benefits and advantages and can replicate almost all classic bodybuilding exercises, sometimes even better!
The effectiveness of your mass gain or your weight loss can then be optimized simply by using this fitness accessory. What are the benefits of resistance bands in strength training? What exercises can you perform, and how choose the right model for you?
The benefits of elastic bands in bodybuilding
More freedom of movement
Unlike free weights, elastic bands do not rely on gravity to provide resistance. This therefore increases their potential for use in more functional movement patterns that mimic everyday life as well as sport-specific activities.
Thanks to the elastic resistance bands, you can improve your performance and reduce the risk of injury. This accessory makes it possible to target specific muscles, either for aesthetic reasons or for sporting requirements. We invite you to read in parallel: Top 7 exercises with wooden gymnastic rings
In addition, for injured people, the transfer of force to certain muscles can help protect certain joints.
For example, greater emphasis on the hamstrings during squats can help protect certain structures around the knee.
This is more difficult to accomplish with free weights, as they require the direction of the force to be vertical, due to the reliance on gravity for resistance.
Constant Voltage
Another benefit of the Elastic Resistance is that it provides continuous tension on the trained muscles. When you lift a free weight in any direction (other than up and down), muscle tension varies and can actually be removed in some places. You can also consult: How to do strength training with a rubber band for mass gain?
Again, it comes down to the need for gravity to provide resistance. When working with elastic resistance bands, tension is present throughout the range of motion: the resistance comes from the elastic properties of the band, not from its weight as for a dumbbell.
Linear variable resistor
Perhaps the most definable feature of elastic bands in strength training is the linear variable resistance, which means that as the range of motion increases, the resistance also increases.
For example, when doing a bicep curl with an elastic band, the resistance gradually increases as you roll your hand up toward your shoulder.
This is due to the physical properties of the elastic material, which we have all experienced at some point: the more the bracelet is stretched, the more resistance it offers.
When the range of motion (and therefore the resistance) increases, the number of muscle fibers engaged in the target muscle increases proportionally.You can also see: Weighted vest: How to train to gain power?
Also, bands mimic themuscle strength curve (how the strength of a muscle changes over a range of motion) better than free weights. The burn can then be more intense, as well as muscle fatigue.
Strength exercises with elastic bands
Exercises for the pecs
Here's how you can modify your chest exercises to work with resistance bands:
- Bench press: You will need a bench of some kind. Secure the elastic band under one back leg of the bench, closest to your head. Lie on the bench and press as you would during a dumbbell bench press.
- Standing fly at the vis-à-vis pulley: Secure the band around a fixed post. Stand facing the pole, arms raised out to the sides, palms facing forward. Then move forward to tension. Keeping your arms straight, bring them across your chest as with a standard crossover cable.
- Biceps Curl: Stand on the resistance band with both legs, feet shoulder-width apart or closer. Holding the handles palms up, curl your biceps as you would with dumbbells.
- Triceps Extension: Again, stand on the elastic with both legs, feet shoulder-width apart or closer. Holding the handles with your arms overhead and elbows bent (hands are now behind your head), extend your arms as you would with a regular tricep extension.
Exercises for the shoulders
You can also strengthen your shoulders with elastic bands. Here's how:
- Shoulder press : Stand on the elastic band with your feet together. Hold the handles at shoulder height with your palms up. Press up as you would in the same exercise with weights.
- Lateral Raise: Stand on the band so the tension starts when your arms are at your sides. Keeping your arms straight, raise them out to the sides until they are parallel to the floor.
- Vertical draw: same initial position as for side raises. Then pull up towards the collarbone area, as you would with a vertical barbell pull.
Leg and abdominal exercises
The lower body is one of the easiest parts to exercise in resistance band training.
You can perform the movements directly with the resistance band, or simply add it around your knees when working with free weights to intensify muscle tension.
Here are the exercises you can do:
- Squat: Stand on the elastic bands in a squat position with the handles at your shoulders. Squat in a controlled manner, such as when performing a barbell squat. In addition, we recommend: Doing squats every day: Good or bad technique?
- Calf Raise: Stand on the band with your toes, keeping your hands by your shoulders. Rise on your toes as you would for the classic movement with weight.
- Sit-ups: If you have a decline bench, you can secure the band around the base of the bench and perform sit-ups while holding the handles Otherwise, secure the band around a fixed pole and lie on the ground facing the pole. Holding the handles at head level, perform sit-ups or crunches. An article to deepen this subject: Abs Wheel: How to get defined abs?
Exercise for the back
Finally, here are the back exercises that you can easily perform with elastic bands
- Draw : Secure the elastic around a fixed post (or around your feet). Sit with your feet extended in front of you, pull back as you would with classic pulling exercises.
- Split: Attach the band around a fixed post. Step back so that the tension starts with your arms raised in front of you. Keeping your arms straight and your feet firmly planted on the ground, raise your hands back so that they are fully extended. Your body should be T-shaped.
- Bust forward bend: stand on the elastic and hold the edges with your hands clasped behind your neck. Keeping your legs straight or slightly bent, slowly lean forward until your torso is parallel to the floor. In a controlled manner, straighten up.
Choosing the model of elastic bands in bodybuilding
The choice for your elastic bands is simple: if you are an experienced athlete, a thicker band is for you.
If you are a beginner or intermediate athlete, then a thinner band, giving you less resistance, will suit you better.
For example, the Super-Human Fitness™ 3-Level Cloth Elastic Bands™ offer three different levels of difficulty to suit each athlete.
These bands make it easy to train at home and can easily be carried in a bag when you go on a trip or on the weekend. So you don't fall behind on your training routine!
As you saw earlier in this article, the exercise possibilities are endless. Of high quality and guarantees anti-tearing,
these elastic bands come with a storage bag and a guide.
In summary: elastic bands in bodybuilding
Rubber bands in bodybuilding are gradually becoming essential, and for good reason.
They allow a wide range of motion, place constant tension on your muscles, and allow for linear variable resistance. It is therefore a perfect fitness accessory towork in depth andmuscle every part of your body.
All the classic bodybuilding exercises can be performed with elastics: pectorals, shoulders, back, legs, glutes, abs, etc.
You can choose resistance bands that are suitable for your level, such as the 3-Level Cloth Elastic Bands™ from Super-Human Fitness™ and their 3 levels of difficulty. It's a perfect way to train anywhere! So, tempted by the elastic resistance bands?
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