Here are some guidelines when using resistance band training for muscle building purposes:
- Concentrate on compound movements such as chest and leg presses (squats) using resistance bands which call upon you to use multiple muscle groups. Isolation movements such as bicep curls only work one particular muscle group, so it’s a less efficient exercise if your goal is build muscle on all major muscle groups.
- Don’t get stuck on a particular number of sets of repetitions. The muscle cells have a greater growth response when they are exposed to different demands frequently.
- Change resistance band routines to avoid boredom and activate other muscle cells.
- Beware of developing imbalances or injuries by focusing on a particular body part too much.
- Consume extra calories and elevate your protein intake. Normal intake is about 0.8 g of protein per body weight. Depending on intensity of training you may want to up that measure by 50% or more.
- Allow time to recover. It is in the recovery process that your body regenerates and grows, training at high intensities will develop faster results but if appropriate rest is not taken overtraining may halt progress and may lead to injury.
- Consume a carbohydrate-protein mix during the resistance band workout. This will enhance protein synthesis which produces growth and recovery.
- Get enough sleep so you can trigger hormonal responses that produce larger gains in anabolic (building phase) capacity.
- Keep adding intensity to your resistance band workouts. Don’t allow your body to completely adapt to the demands of your training. This can be achieved by varying your workouts, doing more reps and using resistance bands with more tension to make the exercises more challenging.
- Don’t fall into the trap of over supplementation. Your body will grow because of the training you do. Supplements such as protein powders and creatine might help you reach your goals but without hard training and clean nutrition based on natural foods you won’t get too far.
- Ultimately, if the end goal is gaining muscle following a weight gain program, then resistance band exercises should be combined with free weights for maximum results. The bands are great for eccentric overload training but you can lift more weight using free weights. You should also consider adding more resistance to the barbell.
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