RESISTANCE BAND MASTER RACE

>you can manipulate the band to be optimally challenging at any point in a curve by either using one of a different resistance or by pulling it tight to begin the movement

THIS

Bands are also great for drop set type shit and training to failure without dropping gear or spaghetttt

I have been working some resistance bands into my routine and honestly Iike them a lot. How do people train legs or core with them though? My gym only has bands without handles (like the one in the OP picture), great for upper body but idk how they'd work for legs. Anyone have any good resources? I could Google but you know there's so much shit info out there. I really only trust Veeky Forums for advice

Bands are great for core, pretty much any twisting motion you'd do on cables will work with bands

For legs I do several banded squats and shit, they're also good for some hip and glute stuff.

My two favorite moves for lower body are a straight leg single leg/staggered stance deadlift and one leg squat. I find using one foot is better because it's easier to keep a heavy band pinned under your foot and you can maximize heavy resistance better with bands unilaterally. I just step on the band, grab the sides and pull. I can easily work up a burn in my quads and hamstrings this way.

How many bands do I have to deadlift to effectively work my lower back and legs?

What's your 1RM?

Reminder to post this on Jan 1st. The new year crew will lap this up

I dunno but I do the deadlift I described here with a single 150 lb band for 3 sets of 8-12 reps and I really feel it in my low back, hamstrings and glutes. Because all the resistance is on one leg it's similar to a high rep 300 lb deadlift. If you use a bigger band you will probably need handles. I use flat band type.

335

>I really feel it
Oh well, really feeling it has always been the best indicator of effective training.

OP and whoever is advocating this is not going to convince anyone without pics.

Performing a move to fail is absolutely effective training. A one leg deadlift definitely utilizes the posterior chain.

Post pics.

Why and of what? I think you're lost dude.

I'm going to be moving across the country (driving) in a couple months, gonna be taking a couple weeks to take my time and see some sights. Thinking I might get a set of bands that I can use to hopefully preserve my gains. Otherwise I was thinking about joining (((planet fitness))) for a month and just use locations across the country. Would resistance bands + some hiking and biking be enough so as to not lose any muscle?

>Oh well, really feeling it has always been the best indicator of effective training.
Not even the guy you're talking to but is it not a good indicator? When you are working out and "feeling the burn" that usually means you are pushing yourself to a limit

I bet you look like shit. If resistance band training works for the purpose of muscle gain, then it shouldn't be hard for you to post pics.

I'm a huge advocate for calisthenics and resistance band training but man, you need to post some pics if you're gonna be singing praises for the 2nd day in a row without proof.

I'm really feeling it when I'm carrying those 4 gallons of milk home twice a week. Doesn't mean it's an effective workout that results in gains.

give me a program based on resistance bands op

I know people who look 10x worse than me, have been lifting far longer, are fatter and smaller than me but can outlift everyone on Veeky Forums. Pics prove nothing. I follow what the research indicates. If I posted a pic of a man on roids, would you believe me? Do you not believe Rippetoe because he's not aesthetic? Pics are less likely to make me believe the person. All pics show is seeking validation and failing to prove their logic correct through science. How a person looks is dictated by genetics and possibly "supplements". Now I haven't been lifting very long but I'm certain that if I keep training with bands of heavier resistance or more reps and keep eating, i'll keep growing. You have nothing to counter this fact.
If you're feeling it inside of a 30 rep range it affects gains significantly. Your comparison is silly.

not op, but heres one:

squat, bench, row, ohp

this basically hits legs, chest, back shoulders well enough but to be more specific I'd something like

chest:
push ups
floor press
shoulders:
one arm ohp
lateral raise/pull apart hybrid
upright row
back:
seated rows
legs:
staggered stance single leg deadlift
staggered stance single leg squat

do 3 sets of each AMRAP, do all set 2x per week or do upper/lower split 4 days per week. when you figure your rep range try adding a rep every other week or use a higher resistance band and do AMRAP again.

>Your comparison is silly.
Maybe so. The point is "feeling it" is not an accurate method to measure the effectiveness of a workout. First of all because it's highly subjective. The guys who supposedly look 10x worse then you are also feeling something to some degree at the gym.

>Do you not believe Rippetoe because he's not aesthetic?
I believe Rippetoe because he lifts a lot of weight and he trained a lot of people who lift a lot of weight.
People are constantly asking for pics because it's the absolute minimum you can provide for someone to believe you on this public american cartoon community. The next step would be a lot of other people to back up the things you say. You don't have that. You could also show videos of your resistance band workout and then how it carries over to weight training. You/the guy before literally said a one legged 150lbs resistance band deadlift equals a upper 300lbs barbell deadlift. There should be someone who's able to demonstrate this, right? If not you, someone on youtube somewhere.

Now there are two things when it comes to your pics. Either resistance band training is effective for building muscle, or not. A couple of options.
(0. It isn't effective and you have done it for a while without gains .Then you wouldn't be making this thread probably. So I'm gonna leave that option out.)
1. It is effective and you have done it for a while. Then you should have something to show for. So why not show pics?
2. It is effective but you haven't done it for a while. Then why are you making threads about something that you have no real experience about?
3. It isn't effective and you haven't done it for a while. Then again why are you making threads about something that you have no real experience about?
So unless you have some way of proving that resistance band training works, you have no business making these threads.

Might give resistance bands a shot, desu. What kinda stuff should I buy?

I'm legitimately too much of a pussy to use these. I'm afraid the band gonna snap and whip around and then smack me in the eyeball and then I'm going to be blind for life.

>The point is "feeling it" is not an accurate method to measure the effectiveness of a workout
Yes it is if you understand rep ranges correctly. Lifting to fatigue is scientifically proven effective.
> The guys who supposedly look 10x worse then you are also feeling something to some degree at the gym
Exactly my point. There are competitive lifters who look like shit. Looks prove nothing and fatigue is a scientifically accurate indicator.
> You/the guy before literally said a one legged 150lbs resistance band deadlift equals a upper 300lbs barbell deadlift
Well it's not perfectly equal but that wasn't the point anyway but rather to highlight how using a single leg fan effectively maximize the resistance of a lesser resistance band. Do you not agree that using both legs is significantly easier to move 150 lbs of resistance?
> So unless you have some way of proving that resistance band training works, you have no business making these threads
I already have in the OP. Research is proof and pics prove nothing. Research proves equal gains with bands. You have nothing to counter this fact.

A gym membership.

Don't buy into the bands meme. They're good for warm-ups, but that's it.

I'd start with a variety of flat bands then get some handles if needed. Nothing else is really needed. Push up handles are really handy for heavier push ups but you might prefer doing more reps with a lesser band. Tubes seem kinda janky but I never used them.

You have one study with 30 participants over a 5 week timespan (that alone disqualifies it from being taken serious until its results are reproduced) that leaves plenty of questions open.
The first one being how is it possible that supposedly people with advanced resistance training experience raise their one rep max 20% in a month.
This is not proof. An instigator to investigate further yes. And assuming you've been doing that. Where's your progress? What can you report?

Studies which show gains from trained lifters and over a time period is two more than you have. What proof do you hav that bands don't work? Can you find me a single reputable fitness expert saying bands don't work because I can find countless to attest to the opposite.

/thread

/thread

If your pics don't matter why not post them? Even if you're skinny it shouldn't hurt your argument, right? Because it doesn't matter.

>What proof do you have that god doesn't exist?
Aaay lmao. Show me one reputable fitness expert saying resistance band pushups are as effective as free weight bench pressing for the purpose of muscle and strength gain. Just one and I'll leave your threads alone forever.

>I can find countless to attest to the opposite.
Maybe you should post them in the OP next time. Would be a better way to convince newcomers than simply one anonymous guy saying stuff.

Here's something to think about:
What is more likely?
1. resistance band training is just as effective as weightlifting, despite it going against any common strength training knowledge.
2. some skinny twink is too scared to go to the gym, so he makes up things on anonymous image boards that prevent him from ever having to go there.

> If your pics don't matter why not post them? Even if you're skinny it shouldn't hurt your argument, right? Because it doesn't matter
I already posted a pic of my left thigh and I'm not posting more because it doesn't further the argument and you're guaranteed to be a queer since you keep asking for pics while failing to counter the evidence.
> Aaay lmao. Show me one reputable fitness expert saying resistance band pushups are as effective as free weight bench pressing for the purpose of muscle and strength gain. Just one and I'll leave your threads alone forever
Greg Nuckols, a record holding powerlifter, recommends band push ups in his program for chest over bench press.
> Maybe you should post them in the OP next time. Would be a better way to convince newcomers than simply one anonymous guy saying stuff
I tend to not spoonfeed this hard.

Goodbye retard.

>I've never seen a resistance band at my gym and I can't imagine the hate you'd get if you're not 2/3/4/5 and you pull out a resistance band.
Lol is that a thing in the US? Gym bullying for deviating from the party line?

So you're ending this thread with
>hurr you can't disprove it
>durr I'm not going to spoonfed
>[ad hominem]

Nice one. Enjoy your 404.

For Nuckols:
>"what we’re getting out of this study (as with most studies) is a principle, not direct application."
Plus he actually rips the study apart in the end, since they're not even using any sort of progressive overload for example, so their conclusion of a 20% strength gain is trash. He was mostly investigating EMG and not the effectiveness of resistance band training.

But hey, fair is fair. He does have a clickbait title, that's easy to misunderstand. (Since I'm going to assume you're not misinterpreting it on purpose, right?) So I'm going to leave your threads alone now. Have fun staying skinny forever.

This.

>pompous little faggot thinks i'm reading all of his bitchy whining

TL;DR. enjoy your impotent rage, twig boy idiot.

Your reading comprehension skills and googling are so fail this will be the last time I spoonfeed your stinking ass:

>
Finally, and most importantly from an application standpoint, if you want to generally improve your upper body strength, or you’re training someone for a sport other than powerlifting, band-resisted pushups can get someone stronger effectively (more effectively than however these study participants had been training for the past year or more, at least!). Since they allow the scapulae to move through their normal range of motion (instead of being pinned to the bench) as well, I’d argue that heavy band-resisted pushups (along with other exercises that let your scapulae move freely like push press, dips, and landmine press) will probably improve performance more than bench press will. Just my 2 cents.

and from le reddot

> –]gnuckols[S] 1 point 2 years ago
I think they did straight weight on bench vs. band resisted pushups for feasibility reasons. Speaking from experience (475 bencher), I can get a great workout with a band that provides ~200 pounds of resistance. Not sure how I'd stack 200 pounds of DBs or plates on my back for the same external resistance, though.

tldr bands rule you drool now gtfo retard

...

any video with a lot of exercises with bands? i need something new

This is the set I use

amazon.com/WODFitters-Stretch-Resistance-Assist-eGuide/dp/B00IQM3VYQ/ref=sr_1_7?s=sports-and-fitness&ie=UTF8&qid=1499797968&sr=1-7&keywords=resistance bands

sorry for not posting bullshots with a massive pump and tanned dark lighting angles

Just use bands for a year and then go back to weights. Easy to prove. Bands work.

Very elaborate bait

even with that assistance there'd be fuck all to look at mate

k cool i dont care im not trying to arouse your twink ass

>that 'quad'
I legitimately thought that was your arm in the thumbnail.

Confirmed troll. Here's your (you) now stop making this shitty thread

>tries to claim that you don't need weights for strength
>isn't strong

ah yes

Listen baby, you're gonna get a lot of hurtful and degrading comments, but that aint what I'm about.

You're perfect the way you are. You hear me, sugar? Perfect. You deserve everything and anything you want. Stay safe for me, baby girl.

>MFW thinking about you hurting

glad you think that way since my legs weren't built with bands but rather barbells. legs are my weakest part. can't wait to see what kind of progress bands will give.

At least try and keep your shitposting consistent

nobody know what you're talking about dude

holy fuck I just realised it's a quad, I legit thought it was your bicep

The fact that you are so reluctant to post pics and so defensive about your physique is very much indicative of the lack of results resistance bands are giving you.
Every time someone makes a simple request for a pic band users get butthurt and start hating on roid users. Take some pride in your training routine or stop trying to convince people it works well.

ok thunder thighs.
when a man presents another man with kowledge and he responds by asking for body pics, i can only assume he's a flaming faggot

POST RESISTANCE BAND ROUTINE

here's a pic of my ass to go along with my 'biceps sized' quads for you flaming faggots. i'm 6'2 200 lbs with a 7 inch penis btw

What is a good starting point for band resistance? If I were to go out and buy one today. And consider I'm completely untrained in lifting. Asking for..... a friend

if someone can show me a single aesthetic and strong physique built with only resistance bands i might not write you off as a bunch of DYELs trying to reinvent the wheel because your sub 135lb bench brings you shame

until then, resistance bands have their place (for accommodating resistance, stretches, band pull aparts, etc) but should not be the core of your training

i'd get a few bands in a range

i can tell she has porn pussy, miles of cock, enlarged (unusually) lengthy labia. shame. you could tell she was a nice girl at one point. huh, wonder what changed.

that's hot, what's your name girl?

>post body pics to prove it
lul
that proves everything xD
if you no evidence against the info presented then gtfo of my thread.

You're presenting him with speculation about workout techniques. The body is too complex to entirely base your routine on reasoning. There has to be some empirical evidence showing that the routine works. No matter what the routine is, people always request pictures to prove progress. They aren't necessarily shitting on bands, they just want a little proof.

damn so i should have done p90x on my cycle?

i fucked up

>bullying for deviating from the party line
yes

That's not what happened though. What happened was they couldn't refute the research then quickly went looking for the easiest thing to attack which is almost always the person presenting the information rather than the information itself. I could be a 90 year old fat DYEL who never worked out a day in my life. That doesn't change the fact that bands are proven to work.

sir why is your image not named shelbyville_lemon.jpg?

apology accepted

They help for learning front levers and planches for beginners.

Using them for iron cross pulls atm

Bands are great and useful for many different things, everyone should own a set Tbh

t. /owg/