Looking for a resistance training program with rubber bands? Sometimes it's easy to forget how easy it can be to get back in shape!
You don't need technological marvels or racks with heavy weights: you just need to push your body a little further than it's used to, and a great way to do that is to use resistance bands.
This fitness accessory is cheap and effective, whether for gaining muscle mass or losing weight. Find out how to create a elastic resistance training program adapted to your needs!
Why bet on a bodybuilding program with rubber band?
Progress faster
Combined or not with conventional strength training equipment, elastic bands are easy to transport and offer the advantage of boosting performance athletes on many axes: power, muscular strength or even speed.
They offer good progressive resistance. In fact, when performing exercises with weights such as a bodyweight exercise, a weight machine or even bars, the resistance remains constant from the beginning to the end of the movement.
On the other hand, a weight training program with rubber band allows you to take advantage of variable resistance : the more you stretch the band, the more the tension even increases once the working angles are no longer favourable.
In parallel, do not hesitate to read: How to build your back muscles at home with elastic resistance bands?
Limit injuries
Apart from that, the resistance bands also help to limit the risk of injury while working out. The truth is that with this type of training it is possible to easily smooth out muscle tension during fitness and bodybuilding sessions.
In addition, it also has everything you need to improve your athletic performance, while exercising various movements during a weight training program with rubber band.
Whether you train at home, outdoors or even on vacation, this weight training accessory will become your best ally!
An article on this subject: Injuries in bodybuilding: how to avoid and prevent them?
Customize your strength training program with rubber band
One Arm Bicep Curl
Stand with your feet shoulder-width apart, both feet on the resistance band. Grab the band with one hand and hold it with your arm at your side, palm facing forward.
Bend your elbow and lift your arm towards your shoulders until you get a good contraction of the biceps. Then slowly descend back to the starting point.
Do all your reps on one arm, then switch. Incorporate this exercise into your elastic strength training program by doing between 12 and 15 repetitions on each side.
Also, don't hesitate to read: All you need to know about the pulley triceps extension
Flye
For this exercise, hold the resistance band in both hands, arms extended out to the sides at chest height, the band passing behind your back.
Press the band straight out in front of you, bringing your hands together with your arms fully extended, keeping your elbows up and squeezing your chest muscles as you press
Slowly return to the starting position and complete between 12 and 15 repetitions. This is a great exercise for the pecs to add to your elastic strength training program.
Front Squat
Stand on the resistance band with your feet slightly wider than shoulder-width apart and bring the top of the band up until it rests across the front of your shoulders.
Go down into a squat, with your chest up and your knees over your toes. Then push up to the starting position. Repeat for 8-15 reps to work the glutes and quadriceps in your elastic strength training program. As you probably know, squats are an essential exercise when looking to build muscle.
For even more results: How to refine your thighs in 1 week?
Hip abduction to the side
In order to perform this movement, lie on your side with your hips and knees bent at 90° and the resistance band looped just above your knees.
Raise your upper leg to spread your knees apart while contracting your glutes for two to three seconds, then slowly return to the starting position.
Do all your reps on one side (about 10 or 12), then switch sides. It's intractable to strengthen the abductors in your weight training program with rubber bands!
Also, don't hesitate to read: How to get bigger buttocks by training at home?
Glute bridge
Wrap the resistance band just above your knees and lie on your back with your feet on the floor and your knees bent at 90°. Lift your toes off the ground, then lift your hips until you form a straight line from your knees to your shoulders, contracting your glutes throughout the movement.
As you raise your hips, open your knees slightly to press against the resistance band. You can also add extensions to the top of the movement to intensify the exercise and increase the effectivenessof your elastic resistance program.
Splitter
This exercise requires standing with your knees slightly bent and your feet shoulder-width apart. Grab a shoulder-width section of the resistance band with both hands in front of you at shoulder height.
Keeping your arms straight, pull the band outward until your shoulder blades contract. Slowly return to the starting position and complete 8-10 total reps to strengthen upper body muscles quickly and effectively.
Side step
Wrap one resistance band just above your knees and another around your ankles. Get into a semi-squat position with your feet shoulder-width apart to create tension in the bands.
Then take a small step to the side, keeping the tension in the bands as you move.Do all steps in one direction (8-10 steps), then switch sides for full strength work during your elastic strength training program
Pump
To do pushups, get into a plank position, drape the resistance band over your upper back, and hold the ends under your hands.
Lower your chest to the floor, then contract your glutes and abs and push up until your arms are fully extended. Level reps, it all depends on your level and you can aim for 5 to 15 reps depending on your performance.
Push-ups are one of the most important exercises for a elastic bodybuilding program, because it is very complete.
An article on this subject: Going for 100 push-ups: how to complete the challenge?
Overhead Press Squat
Stand on the resistance band with your feet shoulder-width apart. Place your hands at shoulder level with your palms up, holding onto the resistance band.
Drop into a squat, then come back up and fully extend your arms to lift the stretched resistance band. Then slowly descend into another squat for a total of 8-10 reps. This compound exercise strengthens your cardio in addition to deep muscle work.
Which resistance bands for your resistance training program?
To best support each athlete in their process of muscle gain or weight loss, we have developed the Resistance Bands Fit-Superhuman 2.0™. Our goal ? We wanted to design the best resistance bands in terms of quality/price ratio on the French market.
You no longer need to pay for a gym membership and you can finally focus on your muscle performance by simply training at home. With these resistance bands, you can perform more than 100 exercises to strengthen your whole body, shape and refine your silhouette.
You can adjust the resistance from 5 to 75kg to adapt the difficulty to your level. The Door Anchors allow you to perform all upper body exercises with a simple door and the handles are very comfortable to relieve and protect your joints. This elastic model is ideal for your resistance training program with elastic !
In summary: Strength training program with rubber band
If you want to embark on a elastic bodybuilding program, you're right: bodyweight exercises are very effective, but they still are more when using resistance with the resistance bands.
You get better performance and a greater range of motiont, and you can work your whole body effectively. Whether you want to gain volume or lose fat, you can achieve your goals in a matter of weeks.
So, get ready to create a elastic strength training program tailored to your needs with our Fit-Superhuman 2.0™ Resistance Bands ?
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