Resistance bands are often associated with therapeutic exercise and senior fitness programs. While they are certainly effective for these purposes, you can also use them to build lean muscle mass. Elastic exercise bands are color-coded according to their level of resistance. Some companies make black, silver and gold bands that offer a significant amount of resistance. A number of studies, including an exercise science master's thesis done at the State University of New York College at Cortland have compared resistance bands and free weights, and found that both devices produce similar surface electromyography readings. These findings imply that muscle mass can be increased by using heavy bands, multiple bands or using bands in conjunction with free weights.
Chest and Back Resistance Band Exercises
Step 1
Place one heavy or one heavy and one light flat resistance band under your shoulder blades. Assume a push-up position. Hold one end of the band with each hand, and press the band into the floor.
Step 2
Inhale, bend your elbows and lower your body toward the floor. Engage your core. There should be a straight line from the top of your head to the base of your spine.
Step 3
Exhale and straighten your arms. You will be working against the resistance of the band. Straighten your arms, but do not lock your elbows. This push-up exercise works the chest, shoulders and triceps.
Step 4
Secure one heavy or one heavy and one light tube to a stable object. Sit on an exercise mat, facing the tubing attachment. You can make the exercise more challenging by moving the mat further away from the attachment.
Step 5
Inhale to prepare. As you exhale, bend your elbows and squeeze your shoulder blades toward each other. This exercise works the rhomboids, which are the muscles that pull the shoulder blades together.
Total Body Muscle Mass Sequence
Step 1
Stand in an upright position, and place a resistance tube underneath your feet. Separate your feet so that they are hip-width apart. Hold the band handles, so that the palms face directly ahead. Keep your elbows in a stable position. Bend your arms to perform a bicep curl. Your knuckles should move toward your shoulders.
Step 2
Straighten your arms overhead for the overhead press. Your knuckles will be perpendicular to the ceiling.
Step 3
Lower your elbows, bend your arms and return to the bicep curl.
Step 4
Straighten your arms so that your knuckles point towards the floor. Simultaneously bend your knees and perform a squat. Your hips should move back as if you were about to sit on a chair. Perform the entire sequence for 8 to 12 repetitions.
Step 5
Remain in the squat on the last repetition of the sequence. Bend your elbows, so that your knuckles align with your hips. Straighten your arms into a triceps extension. Your hands will move behind your body. Stay in the squat, but as your arms extend, straighten your legs about 1 inch.
Lower Body Sequence
Step 1
Place one heavy tube or one heavy and one light tube under both feet.
Step 2
Bring the tube handles up to both shoulders.
Step 3
Bend your knees and perform a set of squats.
Step 4
Lie prone on a weight bench or an exercise mat. Place ankle bands around your ankles.
Step 5
Inhale to prepare. As you exhale, bend one knee and bring your heel toward your buttocks. Perform 12 repetitions, and then repeat on the other leg.
Tips and Warnings
- Perform three sets of 8 to 12 repetitions three times weekly. Work the larger muscle groups prior to the smaller groups.
- Do not store bands in humid environment. Separate Thera-Bands or flat bands from each other when storing. Baby powder will help preserve flat bands.
Things You'll Need
- Full set of elastic resistance tubes
- Full set of flat or Thera-Bands
- Full set of ankle bands
- Exercise mat
- Tube attachment device
- Weight bench
Member Comments