How to train with rubber bands?

The use of elastic bands for bodybuilding is becoming more and more widespread. For the toning of our body and our physical preparation, and even in cross training, the use of elastic bands offers several advantages. Namely the alleviation of articular constraints. Increasingly variable resistance. Optimization of the training...

Whether it is integrated into a training program or in a simple workout, the elastics or tubes bring a real benefit for the whole body. From the triceps to the legs, through the back, the buttocks, all muscles pass through it.

What benefits are we talking about? How to make the most of the benefits offered by this fitness accessory? Let's take a look at this sports equipment.

How did elastic bands originate?

Used mainly by Eugène Sandow in the 1900s, rubber-band work gradually fell into disuse. Why was this? With the arrival on the market of a host of bodybuilding equipment and accessories.

Initially, these bands were used by physiotherapists to rehabilitate athletes. Today, they come in many forms and are mainly used by bodybuilders and athletes. They want to train with them to improve their strength, performance, quality and speed of movement...

Why use elastics in weight training?

Whether or not combined with classic bodybuilding equipment, elastic bands are easy to transport and offer the advantage of boosting athletes' performance in a number of areas. Power, muscular strength, speed...

They offer good progressive resistance. In fact, when you're doing weight-bearing exercises such as body-weight exercises, body-building machines, bars and so on, the resistance remains constant. And that's from the beginning to the end of the movement. In contrast, body-building exercises using elastic bands offer variable resistance. Obviously, the more you stretch the band, the more tension builds up. And yes, this progressive resistance helps to limit tension once the working angles are no longer favourable.

Apart from this, exercise also helps to limit the risk of injuries during training. In fact, with this type of work, it's easy to relieve muscular tension during fitness and bodybuilding sessions.

What's more, it also has everything you need to improve work performance, while exercising a variety of movements during a bodybuilding program with elastics. Whether you're training at home, outdoors or even on vacation, this bodybuilding accessory will find its use.

How to use elastics in weight training?

For each muscle or muscle group, the bands can be used in 3 different movements. At a rate of 2 to 4 sets per session. To work the upper body, the movements are ideally divided into 3 groups: back, pectoral and biceps. The session lasts 40 to 60 minutes and can be done twice a week.

For the back, elastic bands on two anchoring points can be used for more intense sessions. Back movements can be linked together with a maximum rest time of 15 seconds. You also need to find the necessary time to change bands.

Aside from this, for toning purposes, and to develop the large back muscles, you can use elastic bands with a pull-up bar. Finally, it can also be used to optimize lower-body and shoulder movements. Everything is possible, and all muscles such as glutes, trapezius and adductors can be stimulated.

Which bodybuilding elastic to choose?

In bodybuilding, you have the choice of using either a resistance band or a tube with cuffs. On the one hand, it's thicker or thinner, depending on the desired resistance. So, ideally, you should have a number of colored bands at your disposal, so you can perform all kinds of bodybuilding movements.

On the other hand, the tube is interesting in that it's usually equipped with carabiners, as well as various attachment systems. In any case, to improve and perfect movements, it's essential to choose an elastic kit with non-slip comfort. A natural, durable latex material, and above all a model or series of bands adapted to multiple movements.

For your information, latex bands are a little thinner than those used for bodybuilding with tubes, and in particular for other types of movement. There are also fabric elastics which are more durable (see photo). On that note, if you'd like to benefit from exclusively personalized advice on how to use a resistance band, the best solution is to call on the services of a professional personal trainer or coach.

Depending on the color of the elastics, they don't have the same hardness and are more or less stretchy. There are several brands of elastic, like the Domyos Elastiband at Decathlon or TOMHOO, which I also use.

Elastic bands, an indispensable tool when travelling

The elastics or resistance bands can be a fun way to build muscle and are great for staying in shape, especially on vacation, incorporate them into your home gym program is a plus during your sports training.

In fact, most bodybuilding enthusiasts use bodybuilding accessories such as free weights, bars, dumbbells and benches as the best tools for building muscle mass during bodybuilding exercises.

Although free weights, bars, or bodybuilding accessories are indeed very effective as sports equipment, elastics or resistance bands can also have their place in your fitness training program, you can do stretching exercises, sheathing, and other exercises. TRX (straps) thus strengthening your wrists and muscles without forgetting to intersperse them with rest periods.

They can also be used to maintain your physical condition thanks to all the exercises that you can do with them during your warm-ups, thus developing your muscle fibres. You will gain a great resistance as well as a consequent flexibility.

For a long time, elastics have often been wrongly considered as being only for the elderly or beginners in bodybuilding. However, it is a very effective sport practice for stretching exercises and even for warming up. Indeed, it can be used before a session of shoulders for example in order to warm up the muscles. And even athletes do it.

It's an alternative to weight training for many different reasons but it's also inexpensive and can even replace weights, dumbbells and some weight training equipment. Another thing, it can be used in complement of an exercise to add or remove difficulty. (for example the tractions without desk)

Transportable and light, you can put them in your sports bag without worrying about their weight.

With elastics you can tone up completely by following the program with elastics of my Youtube video entitled: Complete program with exercises.

 Building muscle at home, building muscle at home, or even building muscle on vacation is becoming possible.

If you would like more information about these rubber bands, I invite you to click here.

Indeed, your muscles adapt quite quickly to the exercises you usually do, which is why variety is crucial. Thus, changing your workout from time to time can be more interesting to progress. Fitness elastics can be used in different ways and with different levels of tension. Bodyweight or combined with free weights or weight machines, the possibilities for muscle strengthening are endless but also for stretching.

Disadvantages of elastics or bands

• A period of adaptation will be necessary when you use the elastics but some kits are also sold with some advice and user manual.
• Like all bodybuilding equipment, elastic bands wear out over time, so you should check that there are no micro cracks on your fitness equipment. In addition, when you buy these stretchers, you must be sure of the quality of the carabiners or fasteners which must be of good quality.
• Last point, you will not be able to increase the loads like with the weights. Indeed, when you progress, you gain in strength and you take heavier loads progressively. To remedy this, the only solution is to buy several elastics of different hardnesses and to change them but that will not quantify the load. You won't know exactly how much weight you are using.

A complete muscle-building program with elastics

Example of a pulling exercise for the back

The muscles will be exercised in continuous tension while creating a permanent resistance that increases with the stretching of the elastic. It is essential to control the movement. Both in the concentric phase than in the eccentric phase, so tension increases at the same time as muscle contraction, maximizing effort.

Power and explosiveness can also be enhanced by varying the speed at which exercises are performed. To increase difficulty, you can change elastic bands by choosing one with greater resistance.

Example of a lateral raise exercise for the shoulders

Thanks to the fitness elastics, we will be able to carry out muscle strengthening exercises for the whole body and work the muscles in a more or less intense way depending on whether we use elastics with low or high resistance. Working the muscles in all directions and varying the angles of work, which also requires balance and coordination.

All muscle groups can be solicited: Biceps, triceps, pectorals, shoulders, thighs...

They can be used in your own garden or at home and go everywhere with you. This is a great advantage. Especially for people who don't like to go to the gym or don't have time to go to the gym. The elastics allow you to achieve a quality workout. Whether on holiday, travelling or when the gym is closed. They are sold with a carrying bag for ease of use.

Resistance or elastic bands are suitable for both beginners and advanced exercisers. They are easy to use and offer an unlimited variety of training possibilities to develop all the muscles of the body and make it possible to do sports both indoors and outdoors.

Example of a squat exercise with elastics for the thighs

Example of an exercise for the biceps

How to choose the resistance of the elastics

There are several types of elastic bands with different levels of resistance and strength. You can then find the right resistance for your level and give your workouts the intensity you want.

You can still work all muscles and muscle groups you want: triceps, pectorals, quadriceps or others.

As we have just seen, elastic bands have a lot of advantages as long as you use them correctly. They can be the best ally during the holidays. During a sporting resumption after a more or less long time of stop of sport...

Conclusion

In addition to being a good way to tone up and maintain your muscles, the elastic band can be very useful for people who can't do pull-ups. These bands can be used as stakes on their machines. Simply attach one end of the elastic band to the pull-up handles and the other to the knees. This is what takes the weight off your body so you can perform them properly. Another tip that everyone knows is to warm up before the session with the rubber band tubes. Finally, on the other hand, they can add difficulty to an exercise.

In addition to elastics, there are other weight training accessories such as jump rope, gym ball, rowing machine, TRX, elliptical or a weight bench with which many exercises are possible. Moreover, they will be the subject of other articles soon.

Whether you are a man or a woman, don't hesitate to use them.

Would you like to try out an elastics program (TRX bonus)?

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