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Thread on at home training with resistance bands
I'll show you how to get a wicked nasty pump with just a few bands. You will probably lose some strength if you are unable to do heavy work; don't be upset. It's easier to regain strength than it is to gain in the first place!
I'll show you how to get a wicked nasty pump with just a few bands. You will probably lose some strength if you are unable to do heavy work; don't be upset. It's easier to regain strength than it is to gain in the first place!
Pic in the first post is the brand of my bands. Below are the specific ones, cost me ~82$. I was very surprised that I was able to actually get a pump, and a great one at that with just a few bands. Below I'll exercises for different muscle groups that work very well.
Chest: 3x12-15
1) Banded push-up. You can do these standing as well
2) Crossover. Tie a band to something strong, and do a crossover, one hand at a time. You can do this variation as well:
3) Low fly. Start with hands low, bring band ups up, flex your pec
1) Banded push-up. You can do these standing as well
2) Crossover. Tie a band to something strong, and do a crossover, one hand at a time. You can do this variation as well:
3) Low fly. Start with hands low, bring band ups up, flex your pec
4) Push-ups. No bands required. You can do push-ups as superset, you can do them throughout the day on top of those exercises. They are a staple exercise
Bis: 3x15-20
1) Hammer Curl, easy
2) Curls. Everyone knows how to do these
3) One armed curl, superset w/ above exercise
Bis: 3x15-20
1) Hammer Curl, easy
2) Curls. Everyone knows how to do these
3) One armed curl, superset w/ above exercise
Tris: 3x15-20
1) Kickbacks. Keep elbows close to your body
2) Pushdowns, video:
3) Overhead extensions, video:
1) Kickbacks. Keep elbows close to your body
2) Pushdowns, video:
3) Overhead extensions, video:
Delts: 3x10-12
1) Lat raises
2) Front raises
3) Overhead press, do this 3x12
4) Pull-aparts, these fry your rear delts and hit your upper back slightly
My shoulders can take a lot of volume, so I like to superset, dropset, and really fry the hell outta them going to failure
1) Lat raises
2) Front raises
3) Overhead press, do this 3x12
4) Pull-aparts, these fry your rear delts and hit your upper back slightly
My shoulders can take a lot of volume, so I like to superset, dropset, and really fry the hell outta them going to failure
Back: 3x12
1) Cable rows -> banded rows. Video:
2) One arm row, use a pronated grip
3) Face pulls, video:
4) Bent over row
Do a shit ton of rows. Do pull-ups/chin-ups too if you've got a bar
1) Cable rows -> banded rows. Video:
2) One arm row, use a pronated grip
3) Face pulls, video:
4) Bent over row
Do a shit ton of rows. Do pull-ups/chin-ups too if you've got a bar
Legs: 3x10-12
1) Bulgarian split squat
2) Straight legged deadlifts
3) Good mornings
4) Don't need a band for this, but towel pistol squats. These are hard as fuck
5) Do calf raises 3xF. Just blast the shit outta your calves however you can
1) Bulgarian split squat
2) Straight legged deadlifts
3) Good mornings
4) Don't need a band for this, but towel pistol squats. These are hard as fuck
5) Do calf raises 3xF. Just blast the shit outta your calves however you can
Everyone's strength level will be different, experiment with the bands I recommended or your own set.
If you want more of a burn, you can do isoholds, go to failure on last set
Experiment with stances, grips, where you hold the band as this changes intensity
Have fun!
If you want more of a burn, you can do isoholds, go to failure on last set
Experiment with stances, grips, where you hold the band as this changes intensity
Have fun!
