Can You Build Muscle With Resistance Bands?
Resistance exercises help build muscle mass. This has great benefits for men and women. Including tightening the body and sagging and strengthening joints, ligaments and bones, which protects against osteoporosis. And of course muscle mass is an active tissue that consumes calories. And increasing your muscle mass increases your daily calorie burn.
First, let’s get one thing out of the way. Absolutely, if you’re a beginner. absolutely. you will see results using bands beginners. You guys are lucky you’ll pretty much respond to almost any form of exercise, even Bands workouts.
What are resistance bands? :
Resistance Bands It is made of rubber latex. And there are two types of them:
And they are rubber ropes without a handle. And to practice it you will have to wrap it around your hand.
They are also rubber latex ropes, with plastic handles at the end of the rope.
This is the type that I prefer to use. As the first type is suitable for physical therapy exercises and the elderly. And the training program that I will explain depends on these ropes. And of course, you can use the flat rope without a handle to perform the same exercises. But you will have to wrap the rope around your hand.
Resistance Bands colors:
So can you ACTUALLY build muscle with Resistance Bands?
A study conducted in early 2004, carried out the study by a group of early research projects.
The exercises were:
- Stiff-legged deadlifts
- Unilateral rows
- Lateral pulldown
And the study result shown:
The group that exercised using the bar and the devices measured its muscle activity during the exercise, and it was noted that it was better compared to those who exercised with the Resistance bands, but the difference was slight when doing the lateral pulldown exercises and unilateral rows, and when measuring the activity of the erector spinae muscle in the deadlift exercise.
What is really interesting is the Squat exercise, as its effect when done with the Resistance bands is actually minimal and the measurement of the activity of the Quadriceps femoris muscles was significantly lower.
In the end, the researchers concluded that the practical effect of the Resistance bands depends on the muscle you are exercising and that it appears when doing lateral pulldowns, unilateral rows, and stiff-legged deadlifts, but it is not the ideal way to perform squats or legs in general.
What about the muscles of the arms?
The studies that tested this and found an increase in muscle mass and strength when performing biceps and triceps exercises with a Resistance bands.