This is a common, but valid question we get. People ask us this because we advocate for the use of resistance bands. Therefore, in this blog, I will answer this question objectively and completely without using confusing jargon.
If you're not familiar with us, we've been using and researching resistance bands for years; it's actually been my sole form of weight training, so I feel qualified to talk on this subject. Before I begin answering the question, I'd like to let you know that at the end, I'll make some suggestions on resistance band training that I believe you'll find interesting.
To get straight to the point, yes you can build muscle with resistance bands if you workout correctly and effectively. It’s extremely important to understand every action that you perform in order to insure your making practical steps towards your goal.
Many people start using resistance bands without proper knowledge or planning, which is a waste of time because they will not be able to effectively build muscle. If you don't want to be that person, I recommend you read this blog all the way through because I'll suggest a few methods to develop muscle properly using resistance bands.
What Are Resistance Bands?
First and foremost, don't be fooled by resistance bands simple appearance; I'll explain why shortly. To put it simply, resistance bands are either made of synthetic or natural rubber, that provides a linear variable resistance, which means that the more you stretch the band, the more tension is applied. Therefore, resistance bands seem to be a very helpful form of equipment to weight train, not only at home, but practically anywhere.
How does muscle growth work?
To understand how resistance bands can build muscle, you first need to understand how muscle growth and hypertrophy works. When you perform a weight training exercise, you subsequently create damage to the muscle fibre which later starts the muscle repair cycle, allowing the muscle to grow bigger. But how can you guarantee that you’re exposing your muscles to enough stress to break down and rebuild? That’s where progressive overload comes in.
Progressive overload in simple terms, means to challenge your muscles continuously overtime. One example of progressive overload is to increase the weight you’re working at every week. I’ll soon explain better ways to apply progressive overload with resistance bands near the end.
Just to put it straight, your muscles don’t recognise what equipment you’re using, or what exercise you’re performing, as your muscle only recognise tension and resistance. Therefore, as long as you’re are applying progressive overload correctly, you are guaranteed to build muscle.
As promised, I’ll give some practical advice on how to build muscle with resistance bands using the main principle, progressive overload.
How to apply progressive overload with resistance bands?
One obvious way to apply progressive overload is to continuously progress through the higher and heavier bands, however this will definitely be a challenge for most individuals. To eventually get to the point where you can comfortably move to the next resistance band, you’ll need to progressively increase your strength in a sustainable way, therefore, one way you can apply progressive overload, which doesn’t require big jumps, is to shorten your rest times. This will challenge your muscles and require them to work harder, which in turn, damages the muscle fibre, ready to start the rebuilding process.
Which Resistance Bands Are Best For Building Muscle?
Looking online, it’s very hard to judge whether a specific product will live up to the claims made by various companies, and this is especially difficult with fitness products. When buying resistance bands, it’s extremely important that you understand the pros and cons of different resistance band types. For example, bands with handles tend to be very helpful with compound exercises, as it gives you a very comfortable place to hold, but as they can mainly be held on the two ends, they tend to be very limiting. While on the other hand, loop bands tend to be extremely versatile, but can be very confusing for a beginner.
I understood this exact problem and I now use the Place To Place Resistance Bands Bundle on a daily basis, and here’s why. This resistance bands bundle is the most cohesive bundle on the market. As the bundle includes the original loop bands, the exercises you can perform are endless due to its versatility. Not only does the bands allow you to perform any exercise, but it also guides you appropriately, as each bundle includes a digital workout guide that informs you on how to use and store resistance bands appropriately and safely.
To summarise, you can definitely build muscle with resistance bands if you workout correctly and use progressive overload effectively. Never forget that safety always comes first. Regardless of your fitness goals, make sure you are taking the necessary measures to get closer to them, without potentially harming yourself. That is precisely why I value this resistance bands bundle so highly, as the digital workout guide also includes a health and safety sheet, outlining different precautions to take in order to avoid injuries.