Workout With Resistance Bands - Secrets That Get Results Fast

What is the best workout with resistance bands?

Resistance bands are a fun, simple and convenient way to get a good strength training workout. It does'nt matter when or where. At home, your office or even on vacation.

But what is the best workout with resistance bands?

Many individuals who lift weights usually will tell you about the superiority of weight lifting as the best muscle builder.

While free weights are good, workouts with resistance bands do provide some interesting benefits to building muscle size and fat loss. In recent years resistance bands have received a black eye... they were seen as something only a middle-aged women would use during some aerobic workout with little to NO resistance.

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There are some interesting differences in resistance bands that make them an excellent choice for working out... besides the convenience factor.

There are many advantages in using resistance bands:

  1. One of the great advantages is that the resistance is maintained through every part of the exercise. During free weight exercises there is always a point in which there is NO resistance what so ever.
  2. Resistance band training, utilizes both the concentric and eccentric part of the exercise. In this way you have a greater range of motion & more total muscle stimulation. The downside to resistance bands is the limitation of exercises. (This is actually easy to overcome)

Here are some things to know about your workout with resistance bands...



When CHOOSING resistance bands for your workout the most IMPORTANT factor is in deciding which resistance band is appropriate for your strength level. The BETTER resistance bands have the ability to attach many bands to the handle similar to adding weights on a dumbbell. Also, when performing the exercise, the band should be secured in a way so the length is appropriate to give resistance even at the bottom of the exercise. An excellent way to do this is with the use of a door anchor.


Play some motivating music and train in an area were you will not be interrupted.

The Routine You Will Use To Workout With Resistance Bands

With resistance band-based workouts, you should initially perform 3 full-body workouts or a 2-day split with. Monday/Wednesday/Friday (What follows is "sets X repetitions")

  • 3 x 8 Bench Press
  • 1 x 10 Cross-over
  • 3 x 10 Rows
  • 1 x 15 Back Flyes
  • 3 x 15 Squats
  • 2 x 10 Curls
  • 2 x 8 Skull Crushers
  • 2 x 10 Triceps Extensions
  • 2 x 8 Shoulder Press
  • 2 x 8 Lateral Raises
  • 1 x 10 Upright Rows
  • 3 x 8 Good-Mornings
  • 3 x 10 Calf Raises
  • 3 x 20 Weighted Crunches


  • 4 x 8 Bench Press
  • 2 x 10 Cross-over
  • 3 x 15 Squats
  • 2 x 10 Squats
  • 2 x 8 Skull-Crushers
  • 3 x 10 Triceps Extensions
  • 5 x 10 Calf Raises
  • 2 x 20 Weighted Crunches

  • 4 x 10 Rows
  • 2 x 15 Back Flyes
  • 3 x 8 Shoulder Press
  • 3 x 8 Lateral Raises
  • 1 x 10 Upright Rows
  • 4 x 8 Good-Mornings
  • 3 x 10 Curls
  • 2 x 20 Weighted Crunches

Do a proper warm-up and keep to about a one minute rest between sets.

This routine can be custom tailored to fit your schedule and training preferences, changing the sets and number of training days as you please. I would not change the number of repetitions too much as resistance bands aren't as optimal for very low rep sets.


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