Can resistance bands build muscle?

  1. 2 months ago
    Anonymous

    They are a good tool, but your first home gym investment should always be a way to do pull ups and dips. A decent dip/pull up station costs as much as a pair of shoes and will last forever. There really is no reason not to own one. If you are a city cuck and live in a tin can, get dip bars. It's subpar, but you can swap pull ups for inverted rows.

  2. 2 months ago
    Anonymous

    you can make them work if you're smart

  3. 2 months ago
    Anonymous

    I just use one to stretch my shoulders/traps.

  4. 2 months ago
    Anonymous

    Not at all. You're strongest on the eccentric and that's where they provide the least resistance. Complete waste of time.

    • 2 months ago
      Anonymous

      you fucking moron, fucking child of two village idiots

      >“Studies, such as one in the Journal of Clinical Nursing (opens in new tab), have shown that when performing resistance exercises with bands there is no statistical difference to the gains found with a band to a weight.”
      https://onlinelibrary.wiley.com/doi/epdf/10.1111/jocn.15950

      >a study in the Journal of Strength and Conditioning Research (opens in new tab) has shown gains “in upper body strength, velocity and power using resistance bands over free weights
      https://journals.lww.com/nsca-jscr/Fulltext/2017/04000/Variable_Resistance_Training_Promotes_Greater.10.aspx

      • 2 months ago
        Anonymous

        >study on frail adults (like you lmao)
        >study on rugby players doing banded bench (only 20% coming from bands)
        The band shill is still at it! Like I have bands but I used them solely to reverse-band weighted "TRX" stuff during the pandemic. The only other thing they're good for is light shoulder work like pull-aparts.

        • 2 months ago
          Anonymous

          >t. fatty doing pendlay rows because he wants to be "strong and not aesthetic"

          • 2 months ago
            Anonymous

            >muh shill
            i even explicitly mentioned which shill pitfall traps to avoid, bitchtits

            >everybody who doesn't like bands is a powershitter
            >everybody who doesn't like calisthenics is a powershitter
            >everybody who does 8 or less reps is a powershitter
            >everybody who doesn't run, do crossfit, bike, jump rope, etc. is a powershitter
            >everybody who touches a barbell is a powershitter
            It's all so tiresome.

            • 2 months ago
              Anonymous

              not bad, you look like a young dustin hoffman

        • 2 months ago
          Anonymous

          >muh shill
          i even explicitly mentioned which shill pitfall traps to avoid, bitchtits

      • 2 months ago
        Anonymous

        Have you read the second study? look at this garbage
        But now it's In The Literature so retards like you can repost this like it's gospel
        >Bench press 1RM increased by 5.21 ± 3.97% in VRT (before = 95.6 ± 9.6 kg; after = 100.6 ± 10.9 kg) and by 4.66 ± 4.20 in TRAD (pre = 105.6 ± 23.3 kg; before = 110.6 ± 24.7 kg) (Figure 2). The magnitude of the changes was small for both groups but larger in VRT (effect size [ES] = 0.46) when compared with TRAD (ES = 0.20). Relative bench press strength increased by 5.86 ± 3.30% in VRT (before = 1.2 ± 0.2 kg·kg−1; after = 1.2 ± 0.2 kg·kg−1) and by 3.90 ± 2.88% in TRAD (before = 1.3 ± 0.3 kg·kg−1; after = 1.3 ± 0.3 kg·kg−1). The magnitude of the changes was small in the VRT group (ES = 0.41) and trivial in the TRAD group (ES = 0.19).
        When you're

        • 2 months ago
          Anonymous

          >Although the difference was not statistically significant, it is important to note that the TRAD group was stronger and more powerful than the VRT group at baseline and was thus likely to gain less strength and power throughout the training intervention. Nonetheless, the results regarding strength are consistent with the findings of previous studies that compared changes in upper-body strength after VRT and TRAD interventions
          >the TRAD group was stronger and more powerful than the VRT group at baseline and was thus likely to gain less strength and power throughout the training intervention
          my iq lowered from reading this

      • 2 months ago
        Anonymous

        The only studies I care about are when I look at the routines used and advice given by dudes who are big. Until there's a bodybuilding academic journal where peer reviewed means body posted I don't give a fuck.

    • 2 months ago
      Anonymous

      But that's not true. I use them to do cable flyes and always do a slow eccentric. They provide a lot of resistance.
      Your starting position needs to be in strong tension, not relaxed, of course.

      • 2 months ago
        Anonymous

        No matter how thick the band is and how stretched it is at the start, the resistance lessens on the eccentric making it useless.

        • 2 months ago
          Anonymous

          kek, dunning-kruger in full effect

          • 2 months ago
            Anonymous

            I noticed.

    • 2 months ago
      Anonymous

      not a waste of time they're great for warming up

    • 2 months ago
      Anonymous

      >Not at all. You're strongest on the eccentric and that's where they provide the least resistance. Complete waste of time.

      No matter how thick the band is and how stretched it is at the start, the resistance lessens on the eccentric making it useless.

      >No matter how thick the band is and how stretched it is at the start, the resistance lessens on the eccentric making it useless.
      Shit you guys are probably right.
      Brad Schoenfeld is adamant about the importance of the eccentric for hypertrophy, and bands are clearly at their slackest in that position.

      • 2 months ago
        Anonymous

        >Look I waited hours to make my samefagging look more believable.

        • 2 months ago
          Anonymous

          Or somebody just agrees with me on how bodybuilding has worked since always.

          • 2 months ago
            Anonymous

            haha

            • 2 months ago
              Anonymous

              You sound suHispaniciously invested in resistance bands. I know you're not trying to sell them here. You're probably just trying to flood the board with bad ideas so the good ones look like shills too.
              On the off chance that you're just retarded, I'll tell you the only way to get any use out of your bands. Powerlifters have been known to train concentric only to peak their lifts without changing weight classes.

              • 2 months ago
                Anonymous

                have some self awareness you retarded lunatic, you're the one who's going to great autistic lengths trying deny the proven fact that bands can be used to build muscle. you're even paranoid and deluded enough to suggest that you're talking to a single person that is invested in bands. you're a fat boomer moron that is vastly overrating their competence and now you can't stop crying like a bitch because you got your ass handed to you in this thread. go crawl up your mom's cunt and die there.

              • 2 months ago
                Anonymous

                I am taking to a single person right now. And I wouldn't call answering OP's question and explaining the reasoning great autistic lengths, but you're probably the expert on autism.

        • 2 months ago
          Anonymous

          >

          >Not at all. You're strongest on the eccentric and that's where they provide the least resistance. Complete waste of time.


          [...]
          >No matter how thick the band is and how stretched it is at the start, the resistance lessens on the eccentric making it useless.
          Shit you guys are probably right.
          Brad Schoenfeld is adamant about the importance of the eccentric for hypertrophy, and bands are clearly at their slackest in that position. (You)
          >>Look I waited hours to make my samefagging look more believable.
          I'm the OP.

      • 2 months ago
        Anonymous

        Dorian Yates also believes the eccentric part of the rep is extremely important

  5. 2 months ago
    Anonymous

    Essential homegym:
    > Chin Up Bar.
    > Parallettes
    > 5-10kg Dumbbells.
    > Resistance bands.

    • 2 months ago
      Anonymous

      Make way, plebs.

      • 2 months ago
        Anonymous

        This is a decent set up, but theres a lot of fucking cope in the last line. 80kg Deadlift is like a month or less of training, silly to say you can emulate the exercise with dumbells when you'll stop progressing a month or so in.

        Realistically you should just go to the gym for squats, DL and benchpress, and do OHP at home with your other accessories

        • 2 months ago
          Anonymous

          See, this is the cope post that figures out you are a powershitter and doesn't understand not everyone needs to do deadlifts, imagine getting mad over one little lift you dedicate getting fat over and spending bucks just to brag about it on the net and telling everyone they suck cuz not everyone's doing the same shit.

          Post body fat ass.

          • 2 months ago
            Anonymous

            >See, this is the cope post that figures out you are a powershitter and doesn't understand not everyone needs to do deadlifts
            Anon the image im responding to has 70-90lbs per dumbell advised, which is almost 4x what you think is enough you fucking retarded schizo.
            Im in the process of losing weight, down 20kg from 115kg to 95kg, with 15kg still to go. I hit 100kg deadlift 3 months in. If I can do it on a pretty sharp deficit then someone at maintenance and eating better should be doing it even sooner.

            Im just pointing out that the image literally says
            >You can reproduce lifts like deadlifts
            When low weight deadlifts are useless outside of improving your form for high weight deadlifts

            • 2 months ago
              Anonymous

              See, its a fat ass powershitter coping about his favorite lift that requires 0 brain use and mostly just fat for brains to get good at.

              Told you so.

    • 2 months ago
      Anonymous

      >5-10kg Dumbbells.
      Ah yes, in case your 9 year old niece wants to pretend working out with you.

      • 2 months ago
        Anonymous

        fyi a 10kg is 22.2lbs, you dumbfuck, one plate both hands for weight. There's good mobility exercises with dumbbells that should be done with light weights that produce pretty decent amount of strength and size gains.

        Never ask powershitters for advice.

        • 2 months ago
          Anonymous

          I'm not a powershitter, you're just an imbecile. 10 kg is way too low to do anything more than physiotherapy. Unless you're trying to recover from an injury, what the fuck are you gonna do with 5-10 kg dbs? Even db flyes require more.

          • 2 months ago
            Anonymous

            >pretty decent amount of strength and size gains.
            >with 5-10 kg dumbbells
            Stop talking and keep shutting the fuck up until you know what you're talking about, trisomic donkey.

            Obvious powershitters larping as something they are not.

            Keep ignoring these fat dyels, post bodies/degrees before you spout shit.

            • 2 months ago
              Anonymous

              But they asked a simple question. What the fuck kind of strength gains are you going to achieve with at most a 10kg dumbbell?

              • 2 months ago
                Anonymous

                The kinds that you can't comprehend because you keep coping by being a fat ass to lift more weight, die sooner go to heart attack grill will you?

              • 2 months ago
                Anonymous

                You seem very defensive about a simple question. Is it because you can't lift more than 10kg?

              • 2 months ago
                Anonymous

                Its because I CAN lift more than 10kg I just know that I don't need to.

                You are just coping because you keep paying for the gym garden gnome.

              • 2 months ago
                Anonymous

                >I CAN TOTALLY LIFT MORE WEIGHT I JUST DONT WANNA
                lol sure buddy

              • 2 months ago
                Anonymous

                He's right though

              • 2 months ago
                Anonymous

                You're not. Nobody with any real strength or size is still fucking around with 10kg dumbbells

              • 2 months ago
                Anonymous

                I'm on 10kg for one handed reverse wrist curls, but I'm 5'4". You're pretty much absolutely right and that guy is weak as fuck.

          • 2 months ago
            Anonymous

            lateral raises

        • 2 months ago
          Anonymous

          >pretty decent amount of strength and size gains.
          >with 5-10 kg dumbbells
          Stop talking and keep shutting the fuck up until you know what you're talking about, trisomic donkey.

      • 2 months ago
        Anonymous

        They have their uses.
        - lateral raises
        - front raises
        - side lying external rotations
        I don't use small dumbels much, but they're useful for those accessories at higher reps when you want to build stabilisation muscles for more dynamic overhead movements like overhead squats.

        Another use is for pistol squat progressions, pistol squats become harder the less weight you're holding.

        They're also super cheap to have in your home gym so there's no reason your shouldn't have them even if you don't use them that much.

        • 2 months ago
          Anonymous

          I use low weight dumbells to build up stabilization muscles and I'm hardly a shouderlet. It's a useful part of your accessory programme.

          • 2 months ago
            Anonymous

            Impressive gyno

    • 2 months ago
      Anonymous

      https://i.imgur.com/wHiqyo0.png

      Make way, plebs.

      >Not including gymnastic rings

      NGTMI

  6. 2 months ago
    Anonymous

    check out gamerbody on youtube

  7. 2 months ago
    Anonymous

    i like them for "weighted" push ups. you need to find a way to prestretch the bands at the start of an exercise so you can maintain tension throughout the whole ROM.
    preferably get bands made of layered natural rubber instead of molded rubber or synthetic rubber (rubberbanditz, elite fts, rogue, serious steel). get handles or gloves from amazon. you can even get a bar and a stepper as a platform as this guy is doing :

    don't fall for the "x3" or "harambe system" sets. they charge way too much for their bars and platforms. buy components separately.

    • 2 months ago
      Anonymous

      *i use these weird gloves so the band doesn't dig into my palms

      • 2 months ago
        Anonymous

        Which tampon are you using?

        • 2 months ago
          Anonymous

          the one i pulled out of your crackhead mom's pussy before i gave her the d, you fat turd

          Have you read the second study? look at this garbage
          But now it's In The Literature so retards like you can repost this like it's gospel
          >Bench press 1RM increased by 5.21 ± 3.97% in VRT (before = 95.6 ± 9.6 kg; after = 100.6 ± 10.9 kg) and by 4.66 ± 4.20 in TRAD (pre = 105.6 ± 23.3 kg; before = 110.6 ± 24.7 kg) (Figure 2). The magnitude of the changes was small for both groups but larger in VRT (effect size [ES] = 0.46) when compared with TRAD (ES = 0.20). Relative bench press strength increased by 5.86 ± 3.30% in VRT (before = 1.2 ± 0.2 kg·kg−1; after = 1.2 ± 0.2 kg·kg−1) and by 3.90 ± 2.88% in TRAD (before = 1.3 ± 0.3 kg·kg−1; after = 1.3 ± 0.3 kg·kg−1). The magnitude of the changes was small in the VRT group (ES = 0.41) and trivial in the TRAD group (ES = 0.19).
          When you're

          So can you build muscles using bands or not, bitch tits? Yes, you can. The rest is powerturd cope because you got BTFO from all sides ITT.

  8. 2 months ago
    Anonymous

    Resistance is resistance. You get bands that get ridiculously heavy. Don't listen to morons who learned everything from youtube, if they knew anything about exercise physiology they would be shilling machines, not ooga booga free weights.

  9. 2 months ago
    Anonymous

    Bands made my delts pop in ways I was never able to achieve with dumbbells. The resistance profile is very different since it gets harder and harder the more you stretch it.

Your email address will not be published.