Right now is a trying time for all of us. If you are a gym rat, then you probably have already attempted to go get a set of weights only to find that the only weights leftover are 3-pound weights or worse yet, NO WEIGHTS! In order to retain all the muscle you have gained over the years, you need to continue to incorporate resistance training into your everyday regimen. Sure, you can do a million pushups, but working out your chest and triceps is just not going to cut it. Check out this easy solution from Amazon.com. This set of resistance bands is the best tool to retain muscle until gyms open!
Disclaimer – Although I am a Certified Personal Trainer, I am not YOUR Personal Trainer. This article is for informational and educational purposes only and does not establish any kind of personal trainer-client relationship with me. I am not liable or responsible for any damages or injuries resulting from or related to your use of this information. You should consult a physician, a nutritionist, or a registered dietician prior to starting any workout or nutrition program.
What’s in the Box!
- 5 resistance bands – 50, 40,30,20, and 10 lbs. But, you can use any of these together up to 150 lbs.!!
- Two ankle straps – These are great to incorporate in leg exercises and ab exercises
- Two Handles
- A Carry bag
- Door Anchor – The door anchor on this product is genius! Simply put the small plastic tube of the anchor behind the door. The strap will be left on the outside of the door where you will be doing exercises.
Why is this product the BEST tool to retain muscle?
You will be able to do more than you think you can with this product. Here are a few examples of exercises that you can do with these resistance bands. Please keep in mind that the examples laid out are just a sliver of what they are capable of. Below you will find one main exercise for each body group.
Chest and Triceps
Chest flyes – Put the anchor midway in the door, put the desired weight band through the loop. Stand in front of the anchor and pull both ends of the band in front of you. The weight can be loaded up as much as you want. You will not have a support behind your back, so make sure you tighten up your core and get a good stance with one foot in front of the other.
Triceps – Place the anchor on top of your door. Now, put your desired weight through the anchor loop, and you have an instant tricep pushdown. Put your arms to your sides, and grab one end of each side of the bands. The handles can be either on or off. You may prefer the handles to be off, but I would suggest trying both ways. Slowly push the bands down towards your feet, and then bring your hands back up. That is one rep. The stretch of the triceps muscle is nearly perfect.
Back and Biceps
There are many major muscles in the back, so you will want to angle the position of the bands differently. The first exercise hits your lat muscles. Put the anchor on the top of the door, apply your desired weight bands, put the handles on, and get on your knees. Next, face towards the door and simply pull the weight bands down. The handles should be slightly in front of you and just outside your shoulders when you pull down. Make sure to keep your posture straight with your chest pushed out. This will assure that you get a great stretch on your lats.
Another great back exercise is an upright row. Fix the door anchor in the door midway. Put your desired weight band, and attach both handles. Stand 3 to 4 feet from the door. Extend your hands and pull the weight bands towards your torso. Keep your posture straight and squeeze your mid-back together.
With this great product, you can work your biceps, both long head, and short head. Put the band underneath both feet, attach the handles, stand straight up, put your arms down your sides and pull the bands up. You can angle your hands outwards which will work your short head, or angle your hands inwards to work your long head. This is perfect for a bicep curl. Check out the photo on the right.
This product is great for front, side and rear shoulders!
Stand straight up, place the band under your feet with the handles on. Bring the handles up towards your head. Your arms should be at a 90-degree angle and slightly in front of your head. Push your handles up towards the ceiling just right above your head.
Stand straight up, put the band under your feet, and put your hands to your sides. Keep your posture straight. Bring the handles from your sides and raise your hands away from your body. Do not let your hands fall all the way to your side. Bring the bands to a 45-degree angle then slowly move them up towards the side of your body until they are parallel with the floor.
Place the door anchor in the door right about chin height. You do not need to use the handles on this one. Stand straight up towards the door about 3 feet away, keep a straight posture, and put your hands in front of your body with an end of the band in each hand. Now, move your hands from in front of you to the side of you. You are working on your rear shoulders, so make sure you go slow and focus on the muscle.
A great exercise to work the front of your leg is a lunge. To add weight to the lunge makes the exercise even better. Place the band under your front foot of the lunge. Put your other leg behind you, and grab the bands halfway. Now, slowly do a lunge exercise. When done with one leg, switch the band to the other side and do lunges for the other leg.
Another option is a Squat. Put the band underneath your feet and bring the handles up to your shoulder. Now, you will have resistance as you begin your squat. Keep your core tight. Start bending at the knees while slightly move your waist forward. Focus on using your quad muscles.
Hamstrings Deadlift alternative
Put the band under your feet stand with your legs slightly bent. Grab the band midway and perform a deadlift. Concentrate on keeping your back straight, your core tight, and focus on contracting the hamstring muscle.
How many sets and reps to perform?
You will usually want to stick to 3 sets of 8 to 12 reps. But, that does not mean you shouldn’t do more or less. The best part of the resistance bands is that it allows resistance on the eccentric and concentric movement. In other words, there is resistance when you stretch the muscle as well as when you contract the muscle. One major tip is to move slow. Focusing on the muscle you are working will make a big difference in how the lean muscle is built.
We are all having a hard time right now trying to workout. But, through all my experience I have found that this IS the best tool to retain muscle till gyms open. In addition to using these bands, make sure your nutrition is on point. Check out the free calculators I have included on my website at fitmanfitness.com.
Make sure you check out the rest of the blogs and workouts at Fit Man Fitness. You will be retaining or building lean muscle in NO TIME!
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