Resistance Band Exercises

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... from more than 1,600 exercises in the Garmin Connect™... Fibre-reinforced polymer QuickFit™ watch band compatible Yes (26 mm) Physical... Strap Width 26 mm Water Resistance 100 metres

... News Circle Joint Council Military Exercises Underway With the dangerous state... observed at Ilium where vocal resistance from the local Matriarch's Business... up the Geth and their band of allies? Can I ask...

... activities…Stretching and Flexibility movements, resistance band work for my no ACL... after those tears. 6 different exercises. All based on the extensive...

... chest only, even buy elastic band to train chest So far..., the only resistance training i have is chest elastice band Yes wrong... balance and mobility. Your current exercises are too limited. If you...

... • Bosu • Swiss Ball • Medicine Ball • Resistance Band • Dumbbell • Barbell • Foam Roller • Pull-Up... the gym. With over 900 exercises in the app, your daily... 900 bodyweight & fit tools exercises - so the workout is... Recovery sessions with easy-to-follow video exercises. • See history and track your... beast database of over 900 exercises. Standalone Workouts Whether you go...

... • Bosu • Swiss Ball • Medicine Ball • Resistance Band • Dumbbell • Barbell • Foam Roller • Pull-Up... the gym. With over 900 exercises in the app, your daily... 900 bodyweight & fit tools exercises - so the workout is... Recovery sessions with easy-to-follow video exercises. • See history and track your... beast database of over 900 exercises. Standalone Workouts Whether you go...

... Roller, Suspension Trainer, Resistance Band, Dumbbells, Barbell exercises, and more! Step-by-Step Instructions... 3D Illustrations: Visualize your exercises with state-of-the-art 3D illustrations,...bodyweight, free weights, resistance bands, and machine exercises. For All Fitness...Discover a range of exercises perfect for both beginners ...focuses entirely on abdominal exercises, helping you build strong, ...

... Roller, Suspension Trainer, Resistance Band, Dumbbells, Barbell exercises, and more! Step-by-Step Instructions... 3D Illustrations: Visualize your exercises with state-of-the-art 3D illustrations,...bodyweight, free weights, resistance bands, and machine exercises. For All Fitness...Discover a range of exercises perfect for both beginners ...focuses entirely on abdominal exercises, helping you build strong, ...

...and more), Machines, Suspension Trainer, Resistance Band exercises, and more! 107 Step-by-Step Instructions...3D Illustrations: Visualize your exercises with state-of-the-art 3D illustrations, ...bodyweight, free weights, resistance bands, and machine exercises. For All Fitness ... Discover a range of exercises perfect for both beginners and...focuses entirely on Chest exercises, helping you build strong and...

...and more), Machines, Suspension Trainer, Resistance Band exercises, and more! 107 Step-by-Step Instructions...3D Illustrations: Visualize your exercises with state-of-the-art 3D illustrations, ...bodyweight, free weights, resistance bands, and machine exercises. For All Fitness ... Discover a range of exercises perfect for both beginners and...focuses entirely on Chest exercises, helping you build strong and...

...<Die Aesthetik der Herrschaftsfreiheit - Band 1>, <Die Aesthetik der Herrschaftsfreiheit... - Band 2>, <Die Aesthetik der Herrschaftsfreiheit... - Band 3> 8/10 • 46 The... 7/10 • 46 Ty Segall Band - <Slaughterhouse> 7/10 • 47...> 8/10 • 20 Mgła - <Exercises in Futility> 8/10 • 21... <Joy as an Act of Resistance.> 8/10 • 86 Kanye West ...

Ordered a red resistance band, so I can do the exercises the GP advised. Should arrive tomorrow. I lost my old one. Four weeks on from injury. I am piling on the pounds. Nowhere near being able to run yet, but I have signed up for the Chester Zoo 10K in September. It was great fun last year. -Ralph

Dance movement exercises today. Body Circles - 15 Lunges – 10X3 w/ 10lb kb Squats – 10x3 w/ 20lb kb Balance on one foot – 30 seconds @ 6, eyes closed Bent Rows – 4x15 with green resistance band Child’s pose 5 mile run, moderate pace

[6 Colors & Resistance Options] Our resistance bands feature 6 various colors, ...each representing a resistance level from 5–50 lbs (... range of stretching and mobility exercises [Full-Body Training] VynyQoo fitness bands... overall fitness [All-Level Friendly] The resistance band set measures 30cm and offers ...one of six resistance levels. Whether you're a beginner, ...

... Core, and they had a resistance band one. I hope you are... picky and doing less of exercises that challenge me more and ...

... the bank. 【Real-Time Feedback and Resistance Levels】The MERACH R07 Squat .... The machine also includes three resistance bands that allow you to ... level and goals. Each band adds about 22 pounds of resistance, providing you with... perform a wide range of exercises with ease and confidence. The ...

Cardio/HIIT/core workouts today. Then a 2 mile run. I was so tired last night I fell asleep at 8:30, but then woke up at 1:30am and couldn't sleep. Bummer for me. That core workout was an eye opener for how weak my core is. I could barely do some of the exercises with the resistance band. Increasing my core strength is definitely a goal.

... forces, squeezed into a narrow band of space with nowhere to..., they had also gained minor resistance to magical effects. The first... then kept coming. The magic resistance absorbed enough of the spell's... the ridgebacks—adjusting for the resistance, compensating for the terrain, and ... stopped giving corrections during the exercises. He watched, noted, and smiled ...

... forces, squeezed into a narrow band of space with nowhere to..., they had also gained minor resistance to magical effects. The first... then kept coming. The magic resistance absorbed enough of the spell's... the ridgebacks—adjusting for the resistance, compensating for the terrain, and ... stopped giving corrections during the exercises. He watched, noted, and smiled ...

... • Bosu • Swiss Ball • Medicine Ball • Resistance Band • Dumbbell • Barbell • Foam Roller • Pull-Up... the gym. With over 900 exercises in the app, your daily... 900 bodyweight & fit tools exercises - so the workout is... Recovery sessions with easy-to-follow video exercises. • See history and track your... beast database of over 900 exercises. Standalone Workouts Whether you go...

... on hitting my prescribed leg exercises, decided to just stack them..., 2 sets SLDLs, 1 set Resistance band cross-body lateral raises, 3 sets...

I’m putting together a basic garage gym and resistance bands seem like one of those things everyone says are worth having, but once I started looking there are way more options than I expected. Mainly thinking for assistance work, warmups, mobility, maybe some accessory exercises, and possibly even as a backup if I can’t use weights for something. I’m not trying to build an entire training setup around bands, but I do want a set that’s actually solid and not the kind that starts fraying or snapping way too soon. I’ve seen people mention Rogue, EliteFTS, Serious Steel, and a bunch of cheaper random brands, but it’s hard to tell what’s actually worth paying for versus what’s just branding. For those with garage gym setups, what bands have held up well for you and what would you buy again? Update: I didn't go with any well known brands. I got these cheap ones and they're actually perfect, everything I needed. If you want very durable (10+ years) these probably won't cut it, but who knows, maybe they do, then you should probably go with resistance bands from Steel (you can also get them separately), but they're very expensive imo just for extra durability. submitted by /u/K-onya to r/GarageGym [link] [comments]

For me, going to the gym is such a time sink that it often deters me from trying to get in shape. Outside of the time it takes you to workout at the gym, it takes a decent amount of time just to get ready and drive to/from the gym. On top of that, when you get there, there's no guarantee all the equipment you need to use will be available when you need to use it! I also live in Alaska, so it gets way too cold in the winter to want to go outside at all lol. To get around these issues, use resistance bands! With a few pieces of equipment, you can do virtually any exercise you would normally need to go to the gym to do. With some bands, pull-up bar, a door anchor, and a little creativity, you can hit every major muscle group just as you would with weights. If your goal is to powerlift or something like that, then obviously the gym will be better for that; it's much easier to generate high resistance with weight + gravity than it is with industrial size rubber bands. But if your goal is to get healthy and look good, consider picking up some bands! Here's a list of some advantages I've noticed: Cheap when compared to buying weights / monthly gym fees. Easy to travel with so you can maintain your routine on trips/vacation. Easy to store. You don't need a whole room dedicated to your equipment. They are generally safer and easier on the joints. If you need to bail on a lift, it is much easier to do so. Extremely easy setup and teardown requiring minimal effort. You save SO MUCH time not needing to drive to another location to exercise. No judgement! I can make whatever horrible noises without turning heads. I find this has the added benefit of curbing my subconscious ego I can get when at the gym. I'm less inclined to try weights that are a little too heavy for me causing my form to suffer. A few tips: Buy a pull-up bar. This is very necessary for pull exercises particularly. It will not only enable you to do pull-ups, but also serve as a good anchor for your bands so you can do rows or lat-pulldowns... stuff like that. Buy a door anchor. Mine is basically just a piece of nylon with a foam ring on one end and a loop on the other. You close it in the hinge-side of your door with the loop facing you to anchor your bands wherever you need... basically turns your door into a cable machine. Get some large loop bands. These are really good for things like squats. And you can fold them on themselves to easily increase the resistance... good for lighter deadlifts. Incorporate good-old-fashioned bodyweight exercises like push-ups/pull-ups and make them your primary exercises for your upper body. These are compound movements so they are excellent for your body. You can even use bands to make them harder for when you get stronger! submitted by /u/Additional-Sugar6789 to r/LifeProTips [link] [comments]

Recently my left knee has been giving out after I reach the 4-5 mile mark. I sense it’s IT band syndrome. I want to start incorporating some knee exercises to see if I can pass this hurdle. I’m praying I can. Please share any resistance band exercises that worked for you in strengthening your knees to be able to run longer distance. Also if anyone has a link or recommendation to any resistance bands they use, feel free to share to me. *Also have a kettle bell in the off chance anyone has any exercises they swear by that requires one* submitted by /u/TravisScott26 to r/runninglifestyle [link] [comments]

Hi everyone, I’m in my 60s and still pretty active, and I’m looking to add more strength training into my routine. I’ve been considering exercise bands because they seem easier on the joints and more flexible than weights. My question is, are they really effective for building muscle and maintaining bone strength, or are they more of a light workout option? I like the idea of using different resistance levels and being able to adjust things easily. I’ve seen a wide range of exercise bands out there, from simple loops to more structured sets, even the types you might notice in supplier catalogs on Alibaba, which makes me think they’re widely used.I’m not aiming for anything extreme, just trying to stay strong and healthy as I get older. Convenience matters too since I’d prefer something I can use at home without needing a lot of equipment. If you’ve used both weights and bands, how do they compare in real life? Do bands hold up as a long term option?(Thank you for your insights,I've definitely picked up a few of your tips) submitted by /u/2bitzshoes to r/ResistanceBand [link] [comments]

I’m looking for resistance bands I can use for both strength training and mobility work at home. I want something versatile that can handle full-body workouts (push, pull, legs) while also being useful for warm-ups, stretching, and joint mobility. I’ve seen different types: Loop bands Tube bands with handles Long flat bands But I’m not sure which setup is the most practical long-term. What I need is: Durable materials (won’t snap easily) Beginner-friendly resistance levels Works for both light mobility and harder strength exercises Easy to set up at home (door anchor or similar is fine) For people who actually train with bands daily, what setup do you recommend for long-term use? EDIT: after going through the thread, here are the starter setups people actually stick with for long-term resistance band training: Serious Steel Fitness Loop Bands 41” – most recommended overall; durable, stackable for progression, and works for both strength + mobility when paired with a door anchor Bodylastics Resistance Band Set – beginner-to-heavy duty tube system with handles + door anchor; very complete kit and easy to start with full-body workouts TheraBand Resistance Bands (flat bands) – commonly used for rehab and mobility work; great for light resistance and joint-friendly exercises but not ideal for heavy strength training alone HomeProGym Stackable Bands Set – newer all-in-one set with multiple resistance levels, app support, and lifetime warranty on bands (popular “plug-and-play” option) Fit Simplify – cheap starter mini loop bands mainly for glutes, warm-ups, and activation work (not enough for full strength training alone) submitted by /u/Imaginationotomy_RA to r/ResistanceBand [link] [comments]

As the title say, should I buy a set of resistance bands or a kettleball? I have started bodyweight workouts recently. I haven’t used any supplemental equipment except for a treadmill I have at home. With it being winter and cold I tend to do most workouts at home. I have some gift cards ( submitted by

If you had access to: Bands Footplate Handles Bar What would these be your 6 best exercises to work the legs each week, I'm especially interested in working my glutes and I much prefer working bilateral exercises where possible My proposed are these in order: Trap Bar Squats Zercher Squat Stiff Leg Deadlift Reverse Lunge Glute Bridges or Hip Thrusts Calf Raises But I'm all ears if others can recommend alternatives that would give a better workout of the legs, especially if you can link to videos to the best way to perform. Also please let me know which one I should remove in favour of your suggestion Thanks very much submitted by /u/Academic-Possession4 to r/ResistanceBand [link] [comments]

TL; DR: Calorie deficit > everything. I track calories burned with a Fitbit Inspire 3, set realistic goals I can actually sustain, avoid extreme diets, and focus on building long-term habits. Atomic Habits by James Clear was a big influence. 5'8, 176 lbs (Start) --> 141 lbs (Low) -->154 lbs (current) I got into the best shape of my life training at home using resistance bands, TRX, a BOSU ball, and two medicine balls. No gym (not because I’m against it, but because it wasn’t a realistic long-term option for me), no heavy weights, no shortcuts. Just patience and consistency. The biggest lesson was realizing how much people overcomplicate fitness. At its core, it’s simple: burn more than you eat, stay consistent, and give it time. Mindset matters just as much as training. Unrealistic expectations are what make people quit. This isn’t a sprint, it’s a marathon. A lot of people want fast results without putting in the work, but real change doesn’t happen that way. Books like Atomic Habits, Think and Grow Rich, and Ikigai helped me build discipline, perspective, and ambition along the way. Aside from cardio and pull-ups, all my workouts are done at home. Some extra equipment is helpful, but not necessary (check the photos for my equipment list!). I used intermittent fasting to cut from 176 lbs (80 kg) down to 141 lbs (64 kg) and lose belly fat (you can’t spot-reduce fat). Once I reached my fat-loss goal, I stopped fasting and shifted to a slow, controlled lean bulk. I also cut waaay back on alcohol, now it’s maybe once every few weeks, sometimes even months. Accountability and environment matter more than people think. Being around like-minded people helps, but even when life gets busy, I don’t believe staying in shape is “too hard.” If something truly matters to you, you’ll find time for it. In 2025, I intentionally focused on work, training, and reading. Very little gaming, and only a handful of movies or TV shows. I checked ratings to avoid wasting time on low-quality stuff. No cheap dopamine! The process takes time but in the big picture, that’s nothing. My goal isn’t just a certain look; it’s a lifestyle I can maintain. Even one focused hour a day compounds more than people realize. One idea from Atomic Habits that really stuck with me is the 1% rule: 1% daily improvement for a year leads to being ~37x better than day one. That mental model made a huge difference in how I approach everything. For me, sustainability was everything. That’s why I built a home-based routine I can stick to long-term. When your equipment is a few steps away, it’s much easier to show up. Understanding the logic and science behind training and nutrition also made the process easier to trust and follow. Pragmatism keeps motivation alive! This is what worked for ME, figure out what works out for YOU and learn to love the process \m/ I hope this helps someone. Thanks for listening (or reading) my TED talk :) P.S. A quick but important lesson learned the hard way: I developed an umbilical hernia from improper bracing, unconsciously holding my breath (Valsalva), and pushing my belly out during exercises. That was completely on me. Because of the hernia, I’m not allowed to do crunches, leg raises, or similar movements. Instead, I focus on TVA (transverse abdominis) work and other hernia-safe core exercises. Learning how to brace properly and breathe correctly matters more than people realize, especially if you train consistently. If this post helps even one person avoid the same mistake, it’s worth mentioning. submitted by /u/Koygote to r/GlowUps [link] [comments]

submitted by /u/DAT_DROP to r/Showerthoughts [link] [comments]

Hello, I’m reaching out because I’ve been trying to find a really good app that provides resistance band workouts. I did find the Rubber Bands app and it’s ok as far as some of the features , but to me, it doesn’t really challenge me as far as providing more or different exercises, progression. Any advice would be greatly appreciated. Also, any advice on any equipment that a beginner would be also appreciated. I do have some things but I want to make sure I haven’t missed anything that’s essential to my home gym setup. Thanks in advance for any help or advice given. submitted by /u/AdProfessional9173 to r/ResistanceBand [link] [comments]

I’ve posted a few progress pics over the last few months but tomorrow is my surgery day and just finished my final workout before surgery this is the culmination of my hard work. Tomorrow i’m having a complete proctectomy to remove my rectal stump and anus, the final step in my battle with ulcerative colitis. My large intestine was removed in 2019, but the disease then returned in the stump, this led to me having both a stoma but also bleeding and leaking from the rectal stump still, making my stoma bag permanent and requiring this surgery. After years of emergency blood transfusions, intravenous biologics, and public accidents, I’ll finally be disease-free after tomorrow. To prep for recovery, I transformed my body: from 308 lbs (45% body fat) to 154 lbs (17% body fat), losing 154 lbs in ~18 months (Jan 2024–now). I shed most of the weight in the first 9 months and have been maintaining a lean physique and trying to body recomposition since Nov 2024. I started at 1200 calories/day for weight loss, tracked via MyFitnessPal. Since Nov 2024, I’ve been on 2800 calories/day (280g protein, 280g carbs, 53g fat) to maintain and build muscle, focusing on high-protein, IBD-friendly foods. I got healthy by walking 18k steps/9 miles day with my dog in the hills, plus 1 hour of free weights every morning before work (just basic exercises using 40kg adjustable dumbbells, 32kg kettle bell and a bench ). Mentally adjusting to a stoma was tough which led to the initial weight gain, I was worried what people would think and say and got insecure. Then I had a manager at an old job lash out and ask me if I needed to change my diaper embarrassing me infront of lots of other colleagues purely because I’d pointed out how they were wrong on something and it caused me to spiral. However now I am used to it I realise I should have got it sooner. I was told I needed a stoma in 2008 but turned it down because I thought it would put off girls, but getting it earlier would’ve spared me a decade of pain and embarrassment. Now, I see it as a lifeline that has changed my life for the better. Post-proctectomy, I’ll have a “Barbie Butt” (permanent closure) and will aim to maintain my strength during recovery, hopefully won’t need too long off and can ease back into exercise soon with resistance bands rather than weights. I want to show others that a stoma isn’t a limitation—it’s a life saver. If I’d embraced it in 2008, I could’ve felt better for years and not got so unhealthy in the first place so I want to show people you can be active and happy with a stoma. submitted by /u/MancInWales to r/GlowUps [link] [comments]

So I ordered these bands a week back...5kg to 70kg of resistance. I've been only working out with these since the last week. Lemme tell ya that I've been a serious gym guy since around 2 years now...the resistance that these bad boys offered was actually impressive....I trained my shoulders, upper back and abs with these and dude, these mfs are killer...I mean, my entire upper body is sore and pumped up even after two rest days(i also ensure proper hydration)... The yellow one is enough for isolated workouts like lateral Raises, rear delt pull aparts, front raise...the rest are great for compound exercises...the purple one is a hell of a monster💀... These specific bands were from Bulmarc and were expensive, but it's actually comparable to the Undersun and X3 ones. I've decided to quit gym and start doing workouts with these...it's literally a whole rack of dumbells+barbell that you can carry in your backpack. And if any one of you has doubts about resistance bands not being effective compared to weights, I can assure you...you'll never regret quitting gym for this...and yeah, I can also attest that muscle development with these is gonna be top notch and much better than free weights. Have a great day mates💪🏻 submitted by /u/Self_Aware_Human to r/ResistanceBand [link] [comments]

One of the reasons why resistance bands work great for training your back muscles is because you get the highest resistance, at the end of the movement, where your lats/traps work the hardest. This combo, makes it a very good exercise! submitted by /u/ThePomPyroGod to r/ResistanceBand [link] [comments]

I've lifted with weights for years but have just started to get into resistance bands. I like to build workouts, which historically was easy to do with weights having years of experience. I built this reference for myself to help with inspiration. I figured it might be useful for someone else. I like the simplicity of Undersun's shorts on YT so I compiled most exercises together here. Open to feedback to make this better! Note - I have a PDF version that I couldn't upload to reddit. Each exercise has a link to the YT short. Let me know if anyone wants it and I can upload it somewhere. submitted by /u/yankpat9 to r/ResistanceBand [link] [comments]

I love doing this exercise with r.bands. I'm using 37inch serious steel bands with geku footplate. Grey + red band at the end of the movement it gives me a resistance of 135kg~. submitted by /u/ThePomPyroGod to r/ResistanceBand [link] [comments]

Guten Morgen to this global band of Apes! 👋🦍 I am sure that each and every one of you is just as excited as I am at this moment. Yesterday was exhilarating. While the financial media continues to drone on and on about individual investors manipulating the market by buying and holding, the price of GME held steady before accellerating upward. There was some resistance to overcome, but by the close of the market the price was up nearly 50%. Shortly after market close there was another YOLO update from DFV showing not only that he continues to HODL every contract and share, but that his position in GME is valued at nearly $550m, with plenty of cash to exercise contracts. This is exactly what I'd expected to see, but I can't deny that it is good to see it. With just over two weeks left on these contracts, I would not be surprised if in the next week we start to see him use some of them to force the purchase of shares. Nevertheless, it is good to see that he hasn't yet begun such a process. Finally, there was the price action in extended hours trading. The price rose by nearly the same amount as during the normal session, nearly $30 for the day. By my calculations, this places DFV's position in GME at a value over $800m. Since Sunday, he his GME account has more than quadrupled in value. And later today he is hosting a livestream. I imagine it stands a chance of being the most-watched livestream ever. Keith, I am not sure if you join us here at Diamantenhände, but I think I speak for many of us when I say that it'll be wonderful to see and hear you again. So as the German Markets take the baton and lead us into the US premarket, let's take a moment to appreciate what this week has already brought. I haven't yet seen indications that the SHFs are closing their positions, but there's no denying that they are in grave danger at this moment. With the annual meeting next week and a very important options date in two weeks, the energy is ratcheting up daily. Today is Friday, June 7th, and you know what that means! Join other apes around the world to watch infrequent updates from the German markets! 🚀 Buckle Up! 🚀 🟩 120 minutes in: $58.58 / 53,92 € (volume: 502991) 🟩 115 minutes in: $57.82 / 53,22 € (volume: 492144) 🟥 110 minutes in: $57.65 / 53,06 € (volume: 486044) 🟥 105 minutes in: $57.89 / 53,28 € (volume: 479635) 🟩 100 minutes in: $58.01 / 53,39 € (volume: 472564) 🟩 95 minutes in: $57.81 / 53,21 € (volume: 467041) 🟩 90 minutes in: $56.95 / 52,42 € (volume: 455542) 🟥 85 minutes in: $56.23 / 51,75 € (volume: 443545) 🟩 80 minutes in: $58.04 / 53,42 € (volume: 427063) 🟥 75 minutes in: $56.13 / 51,66 € (volume: 406516) 🟥 70 minutes in: $58.07 / 53,44 € (volume: 366974) 🟥 65 minutes in: $59.74 / 54,98 € (volume: 335453) 🟥 60 minutes in: $60.94 / 56,09 € (volume: 314781) 🟥 55 minutes in: $61.25 / 56,38 € (volume: 306763) 🟥 50 minutes in: $61.59 / 56,68 € (volume: 293549) 🟩 45 minutes in: $61.63 / 56,73 € (volume: 282083) 🟥 40 minutes in: $61.52 / 56,62 € (volume: 269217) 🟥 35 minutes in: $62.35 / 57,39 € (volume: 241357) 🟩 30 minutes in: $62.90 / 57,90 € (volume: 220996) 🟩 25 minutes in: $62.72 / 57,73 € (volume: 202882) 🟩 20 minutes in: $62.47 / 57,50 € (volume: 184908) 🟩 10 minutes in: $61.69 / 56,78 € (volume: 128333) 🟥 5 minutes in: $61.24 / 56,37 € (volume: 105815) 🟩 0 minutes in: $61.66 / 56,75 € (volume: 40384) 🟩 US close price: $46.55 / 42,84 € ($61.27 / 56,39 € after-hours) US market volume: 187.43 million shares Link to previous Diamantenhände post FAQ: I'm capturing current price and volume data from German exchanges and converting to USD. Today's euro -> USD conversion ratio is 1.0865. I programmed a tool that assists me in fetching this data and updating the post. If you'd like to check current prices directly, you can check Lang & Schwarz or TradeGate Diamantenhände isn't simply a thread on Superstonk, it's a community that gathers daily to represent the many corners of this world who love this stock. Many thanks to the originator of the series, DerGurkenraspler, who we wish well. We all love seeing the energy that people represent their varied homelands. Show your flags, share some culture, and unite around GME! submitted by /u/Parsnip to r/Superstonk [link] [comments]

I don't have a lot of knowledge about this subject and i don't want to offend anyone when I ask that do resistance bands actually work? I had brought some resistance bands for my workout a while back and used to workout with them, but then i learned through the internet that they don't really focus on muscle hypertrophy ( which is my Target) I wanted to ask whether or not resistance bands build muscle and how good are they compared to weights. Obviously our muscles never realise whether we're using dumbbells or bands, if it gets damage and recovered it grows. But I wanted to have a lot of exposure with this topic and how should I incorporate this into my own workouts to promote muscle building. In my previous post i had my questions about getting wider shoulders through body weight exercises and the subreddit really helped me a lot. So thank you so much for that . submitted by /u/UnionWizardo to r/bodyweightfitness [link] [comments]

I used to be a fat and lazy guy and some day I decided that I need to change my life, started paying much more attention to what I am putting into my mouth. Just by changing my diet habits I was able to lose around 20kgs, my body has changed but unfortunately lots of problems from my previous self remained. Because I wasn't training at all during weight loss I became a skinny-fat person, I had a body with no visible muscles and lots of excess skin, I did not have much strength, and because of sitting office job I have been suffering from chronic back pain. Believe me the thing have changed drastically for me when I started doing a weight trainings.I started with little fitness knowledge but I did not want to pay a ton for a personal trainer because I wasn't sure if I am gonna stay motivated. Luckily during lockdowns lots of fitness trainers started working online and currently there are tons of resources on YouTube that helped me to get started and guided me step by step in my transformation journey. I also did not want to go to gym, for me the the most important factor was that I was simply ashamed of myself. I felt that all those well-built guys are gonna stare at me and make jokes, so I decided that I will exercise at home at least 3 times a week. At first I started with just weight of my body doing stuff like squats, lunges, push-ups, negative pull-ups. This set me on right track for success so I bought my first piece of equipment which was a 6kg kettlebell. I did couple of full body workouts found online and damn it was a blast, lactic acid all over my body. After some time I felt that 6kg is became to light for me so I increased the load and started training with 12kg. In order to add a bit of a variety I bought two resistance loop bands and incorporated those into my trainings. Couple of days ago I switched from 12kg kettlebell to 16kg in order to maintain progressive overload. Since I started doing the weight trainings I lost over 5% of body fat and developed muscles.Composition of my body has changed, I am now much more active and stretched, my body is no longer giving me as much movement issues as it used to. I strengthen my core, my posture looks way better as I do not slouch that much anymore, also my back pains ceased to exist. Apart from obvious health benefits body transformation gave me significant boost of self-esteem, I know that I look just a bit better but I feel million times better. This also positively affects my work and personal life because I am much more confident in myself. So based on my personal experience I am giving you the best Life Pro Tip I can - start doing weight training, maybe it is gonna change your life the same way it changed mine. ​ Edit: Many of you replied about the gym mocking, the problem is rather imaginary and such guys are minority. The problem is that as na obese person with low self esteem you just subconsciously feel that you don't belong here. It is like being on suit party dressed in shorts and dirty t-shirt :D ​ Edit 2: I have added a comment with recommended YouTube channels that worked the best for me. submitted by /u/macmaci1 to r/LifeProTips [link] [comments]

submitted by /u/hawkeye45_ to r/homegym [link] [comments]

If you're fortunate enough to have access to a pullup bar or some rings, then you're all set with the RR pullup & row progressions when it comes to strengthening the back. But as many people have found, getting hold of a pullup bar isn't that easy right now, which makes it somewhat challenging to do both vertical and horizontal pull progressions. The good news is that there are plenty of at-home back exercises you can do with little to no equipment. Below I've put together a list of 26 that may be useful to you depending on your equipment situation. I've included the exercise descriptions below, but I've also made: A short video demonstrating each exercise An in-depth article with pretty pictures Hope this helps! Feel free to ask any questions below and I'll help out wherever possible. --- A few notes: Although I've listed 26 back exercises below, I'm not suggesting you should incorporate all of them, all of the time. Less is more - ideally, you'd pick 1-2 exercises and progressively overload over time. But it's nice to have options in case of limitations. My preference is to use the row and/or a weighted progression as the main pull exercises, typically working at 3 sets of 5-8 repetitions, with the primary goal of building strength. Get comfortable with 3 sets of 8 before experimenting with the next progression. The isometrics and banded exercises are there as extra options if you don't have access to a stable rowing surface or weights, or if you just want to mix things up a bit / add more volume. I would perform them for higher reps (~12), or at a slower tempo for more time under tension. You won't develop crazy feats of strength with them, but they can be useful for supporting joint health, improving posture, and potentially even building muscle. Not sure how to get started? If you're just new to home training, you don't have a home pull up bar, and you're not sure where to start in terms of incorporating a back / pulling exercise into your routine, I use the following format: Exercise 1: Lower body hinge/squat movement. 3 sets of 5-8 reps Exercise 2: Upper body push movement. 3 sets of 5-8 reps Exercise 3: Upper body pull (back) movement. 3 sets of 5-8 reps I perform two different sessions with the same basic structure as above. In session 1, I perform a squat variation, a vertical push, and then a horizontal pull (typically a bodyweight row). For session 2, I use a hinge progression, a horizontal push, and for now the same horizontal pull as session 1 to keep things simple. From my experience, most people can benefit from doing more horizontal pulling work to combat the rounded posture encourage by modern-day living. So more volume gives you a chance to address any potential imbalances there. If you have any questions at all, feel free to leave a comment below and I'll get back to you. Happy training! --- 7 Row Progressions As I touched on above, my preference is to use the row progressions as my primary back exercise. You'll just need a sturdy table, two chairs, or railings for the intermediate progressions (beyond the towel row). I would shoot for 3 comfortable sets of 8 before moving up to the next exercise. Elevated feet and then front lever rows would be the next progression after number 5-7, but they may be unsafe if you're using a home setup, hence why I left them out. 1. Towel Row If you have a sturdy door or an upright, the towel row is a great option for working the mid back. Attach the towel to the door handle or upright, then: Brace through the core and activate the glutes (so the spine moves as one unit). Initiate the pull from your mid back, as opposed to your arms. Aim to pull your elbows past your torso (keeping them as close to your body as you can). Think about pinching your shoulder blades back and down as you pull. 2. Incline Towel Row To progress the towel row, simply decrease the angle between your back and the floor. Again, maintain tension throughout the midsection, keep those elbows in close and pinch your shoulder blades together. 3. One Arm Towel Row When you've mastered the incline towel row (you can comfortably perform 3 sets of 8 repetitions), experiment with the one-arm version. The cues are the same, but it becomes more important to stabilise through the core to resist rotation. 4. Horizontal Row / Australian Pull Up The horizontal row is typically performed using gymnastic rings attached to a pull up bar, or on a barbell in a rack. If those aren't available when training your back at home, you can still perform the movement if you have access to two sturdy chairs, a table or some railings. To progress the horizontal row further, you can straighten and elevate the legs onto another chair/bench. I've not included it in this guide as I personally don't have access to a sturdy enough setup right now. The following are alternatives if you're in the same boat and can't raise the legs or begin working on front lever progressions. 5. Weighted Horizontal Row If you have a backpack and some weights (or a load of tinned food) you can progress the horizontal row by adding weight. 6. One Leg Horizontal Row This wouldn't be my go-to, but if you're without weights and want to add some anti-rotation into your rows, you can play with lifting one leg off the floor. 7. Archer Row If weights aren't available, you can progress your rows by pulling more towards one arm at a time with archer rows. Not pictured due to equipment limitations, but if you have a super sturdy setup you can really shift the weight towards one side at a time, straightening the opposite arm completely. This is a great way to highlight and address any imbalances. 8 Isometric & Lower Back Exercises These isometric and lower back exercises can be useful if you don't have access to a sturdy place to row and/or weights. As I touched on earlier, I would perform them for higher reps (~12), or at a slower tempo for more time under tension. You won't develop crazy feats of strength with them, but they can be useful for supporting joint health, improving posture, mitigating back pain and even building muscle. 8. Hinged Isometrics A hip hinge can be an effective way to strengthen both the lower and mid back to support posture. I like spending a few breaths in three different positions: T-Rex - elbows in close, squeezing the shoulder blades together. Optional roaring. The W - scooping the elbows, down, forward and under (externally rotating at the shoulder). Overhead - trying to keep the arms straight and bring them past the ears. 9. Wall Slides The wall slide is a great exercise for correcting forward head posture and rounded shoulders. With your heels a few inches away from the wall, press your bum, lower back, mid back and head against the wall, bracing the core and tucking the chin slightly. With the arms in contact with the wall, slide them from a W shape by your side, to straight up overhead. Maintain that contact with the wall (including your low back) throughout the movement. You may need to step your feet a little further away from the wall if maintaining contact with the back proves too difficult at first. 10. Wall Row This wouldn't necessarily be one of my go-to exercises, but it can be useful for a complete beginner, someone with no access to equipment, or someone who wants to feel what it means to activate their mid back. With the elbows against the wall and close to the body, you're going to drive them into the wall, squeezing the shoulder blades together. Your chest will come off the wall, and you can hold this end range position for 5-10 seconds at a time for sets of 10-12 reps. 11. Floor Elbow Row This is the same as the above, except using the floor as the platform to push off. Gravity makes it a little harder than using the wall. 12. Reverse Hyper A highly regarded exercise for strengthening the lower back and glutes. Find a sturdy stool or a big pile of cushions. With your core braced and your pelvis in a posterior pelvic tilt, lift the legs up off the floor, extending at the knees and hips. You can hold at the top position for a set amount of time, opt for repetitions, or a combination of both. 13. Floor Pull Up This is perhaps the most 'out there' exercise on the list, and not one I would typically go to. But if you don't have a home pull up bar or, anywhere to row, or something heavy, but you do have a nice shiny floor, the floor pull up can be a decent way to activate the lats, and to some extent the mid back. Starting prone with the arms overhead, keep your forearms planted and squeeze your shoulder blades back and down to pull your torso towards your hands. Squeeze at the top position for a few seconds, before pushing back to the start. 14. Superman The superman can be a useful drill for activating the back body - handy if you're working towards any backbends like the bridge or wheel. A few important cues: Try to keep the tailbone tucked under (activating the glutes) to take strain off the lower back. Also avoid craning the neck up when you rise - look down at the ground or ever so slightly ahead of you. 15. Bird Dog The bird-dog is a great core exercise for working on the oblique slings (something I'm looking to cover in more detail soon). From all fours, stay stable through the midline and lift the opposite arm and leg. You're looking to minimise any rotation through the shoulders and pelvis, as well as any arching through the low back. 5 Weighted Back Exercises Although we'd ideally perform the following with dumbbells or kettlebells, with some creativity you can come up with a decent temporary alternative. Suitcases, heavy backpacks, water bottles, bulk bags of rice, sandbags, and rocks can all work fairly well (just be safe). Like the row progressions, I'd work with with 3 sets of 5-8 (potentially 8-12 if a higher load isn't available). 16. Lat Pullover The lat pullover is one of my favourite back exercises for improving overhead mobility. It's also a decent way to strengthen the lats and serratus anterior, making it a decent pullup alternative with dumbbells. Find yourself a sturdy surface, press a weight out in front of you, and then maintaining straight arms, slowly lower overhead. You'll feel a nice stretch on the lats, before bringing it back to centre. 17. Bent Over Row The bent over row is an excellent way to build a strong, muscular mid back. Hinge from the hips, stay stable through the core, and keep the elbows in close as you squeeze the shoulder blades together, guiding the weight to just below your sternum. Not pictured: if you have access to 2 weights of the same size, I'd opt for a double bent over row for increased range of motion. 18. Single Arm Bent Over Row The single arm version allows you to load up the weight, increase range of motion and also get a little rotation through the thoracic spine. Just be sure to keep the core braced and avoid rounding (hunching) through the mid back. 19. Kettlebell Swing If I had to pick one exercise for building a combination of strength, power, endurance, and all round athleticism, it may well be the kettlebell swing. I like using sets of 10 for swings, and unlike most of the other back exercises listed, I do them on a separate day to my normal strength workout, incorporating them into more of a conditioning-foccussed routine. A few important points to keep in mind: The primary movement with the kettlebell swing is a hip hinge - most of the motion occurs at the hips, as opposed the knees (as you'd see in a squat). Keep your core braced throughout the movement so the spine moves as one unit. This includes the neck - avoid craning the head up to look forward in the bottom position. The shoulders stay packed or locked back and down throughout. Drive with your hips, squeezing the glutes through the upward phase of the movement, but not overextending at the top (ribs stay down like you're in a plank position). The arms are like ropes extending from the body. They don't do the lifting, they just transfer the force from your hips. The feet stay firmly planted with the arches lifted. External rotation into the floor helps to create torque and keep the knees safe. 20. Single Arm Kettlebell Swing Although you may not be able to generate quite as much power with the single arm kettlebell swing, it does add another dynamic in the form of anti-rotation through the core. You'll have to work hard to stop your upper body rotating as you swing, and to keep the shoulder loaded into the socket. 5 Back Exercises With Resistance Bands Although it's not easy to get a complete pull up alternative with resistance bands, they do open up a range of options. Resistance bands seem to be some of the few home fitness items that haven't sold out at the time of writing. They're inexpensive and useful for building power, shoulder prehab and more. 21. Band Pull Aparts A great prehab / warmup drill for activating the rear delts, lower traps and rhomboids. Start by holding the band out in front of you horizontally. Allow the shoulders to protract in the first position, then keeping the arms straight, pull them back and down (retract and depress) to finish the movement. Think about squeezing a penny between your shoulder blades. 22. Face Pulls The face pull is one of my favourites for all round shoulder health. I usually do them with cables or gymnastic rings, but a band can work well too. Setup the anchor point at head height or just above (you may need to kneel on the floor for this). Start by pulling the band towards your face, and when your hands are an inch or two from hitting you, externally rotate through the shoulders, keeping the elbows high. In the finish position, you should feel like the shoulder blades are scooping back and under. I like to hold for a few seconds in this position before continuing. 23. Banded Twist Row The banded row is a great drill for activating the posterior oblique sling - the connection between the glute and lat on the opposite sides. This connection is crucial for all kinds of athletic movement patterns, including running, swimming, throwing, and many more. It's a little difficult to describe without a video or imagery, but I'll give it a go: Setup your anchor point around the middle of the ribcage height. You start with the right hand and right leg forward, with some tension on the band. With a nice upright posture, set the right shoulder back and down, and at the same time activate the left glute. Your then going to pull with your right side, bracing through the core, keeping the left glute activated and rotating through the thoracic spine, allowing the neck and head to follow. Hold at the end range for a few breaths or return to the start position and perform repetitions. 24. Dynamic Twist Row Here we add some explosive movement to the above banded twist row, which I feel has more transfer over to athletic movement patterns. This time you start with the opposite leg and arm forward. As you pull with your arm, you step back with the opposite leg, activating that glute as you land on the ball of your foot. You can send the opposite arm forward in a counter-movement as you step back. Again, try to stay stable through the core and pelvis, and nice and upright through the torso. 25. Seated Row If you have a strong upright and some heavy resistance bands, the seated row is a great option. Just like the bodyweight rows, stay stable through the midsection, pull the elbows past the body and squeeze those shoulders back and down. 26. One Arm Seated Row As above, but you're forced to be more mindful of your core as you resist rotation. Not a bad option if you start to run out of band resistance for the two arm version. --- Hope that's useful to you guys. If you have any questions at all, feel free to ask below and I'll help out if I can! submitted by /u/HealthRoom to r/bodyweightfitness [link] [comments]

Update 10/03/21: I just revisited this and created a new post, "The 'super-effective supersets' routine". Please read through this post first before checking it out! I also shared some resources that I found helpful for developing intermediate routines here. ​ Hi all, I have developed a variation of the recommended routine that uses resistance bands, which I believe has some advantages over the original programme: Minimal equipment cost, since it only requires a set of bands rather than rings, weights etc. Great for travel/outdoor workouts. You can do this ANYWHERE (yes, even during a quarantine!). Easier to learn and progress to intermediate+ levels. You will be keeping the same movements throughout and increasing resistance to make this workout harder, instead of introducing new exercises. Bands even have some advantages over free weights (link). See here for some videos that show the difference between free weights and bands for certain exercises. I have found that sometimes the limiting factor for bodyweight exercises isn't the muscles, e.g. it might be grip strength for pull-ups or balance for shrimp squats. ​ General notes: I still class myself as a beginner, so my main motivation for posting this is to educate myself. I'd love to hear feedback/constructive criticism if you have any! Ideally try to get a set of loop-style resistance bands that comes with a door anchor (or purchase one separately) if you plan to work out at home. You can do this workout without one, but the anchor will give you more options. Look for something like this; these bands will typically marketed towards people who want help with pull-ups. For what it's worth, I don't actually have a door anchor and purchased a cheap set of resistance bands from Amazon. Check out the comments for some ideas on how to make your own door anchor! Fix your sleep and nutrition NOW if you haven't done so already. For sleep, read 'Why We Sleep' by Matthew Walker. Aim for 8-9 hours per night. For nutrition, follow the advice here. 'Food: WTF Should I Eat?' by Mark Hyman and https://chriskresser.com/ are good resources for learning about food quality. Do this 3x per week. Follow the same rest times as the recommended routine, unless noted otherwise. The idea is to work up to the higher end of the rep ranges (maybe you can only do 4 or 5 at the start), then when you can hit that many reps comfortably increase resistance on your next workout. If you are more experienced you can adjust the rep structure to suit your needs. If you start plateauing add an extra set, or develop your own intermediate routine. James Grage's YouTube channel is great for learning about resistance band workouts. He also has a website where he sells bands and workout programmes. Good technique is crucial; you want to make sure there is tension in the band throughout the full range of motion. You should never sacrifice proper form just so you can lift slightly heavier. Full-finger gloves are highly recommended to help you grip the bands properly and prevent damage to your hands. To store bands, hang them up so they are slack, away from direct sunlight. See here for some tips on looking after them. To make exercises harder, use stronger band(s), adjust the anchor point of the bands (e.g. wider foot stance), or change your grip position to increase tension in the band. Remember to keep the movements the same and just increase resistance when needed. One of the downsides of this routine is that it's quite long. If you find that you are starting to burn out before the end of the workout, consider swapping the order of the pairings each time. Otherwise you might end up really good at squats/lat pulldowns compared to the other exercises! You could also change the pairings to move the overhead press after lat pulldowns and pair deadlifts with squats, which makes it easier to prioritise either the upper or lower body at the start of the workout. When using a door anchor, you want to ensure you are pulling the door closed, i.e. into the door frame. The last thing you want is for the door to fly open mid-workout and cause an injury! Men and women can follow this routine, but there are a few modifications women would benefit from. These are listed at the end of the post. Daily Do 10-15 face pulls (preferred) and/or pull aparts every day. THIS IS NON NEGOTIABLE! Your shoulder and upper back health will improve significantly, as well as your posture. Warm-up: Dynamic Stretches (5-10min) Follow the warm-up in the recommended routine. If you can't find somewhere to do arch hangs or support holds, replace them with something like the Vinyasa Flow sequence shown here. I'd always try and do the shoulder band warm-up and wrist prep, but feel free to experiment with other dynamic stretches to the ones listed in the recommended routine (e.g. lunge twists, lateral lunges etc). Lunges in general are great as a warm up exercise! Note: After following the routine for a while I have decided to update the rep ranges slightly based on what I have found to work well. The original routine used a 3x5-8 structure for all exercises; you can stick with that if you like, since it will build strength effectively. Ultimately you can build muscle at any rep range as long as you work close to failure. First Pair 3x8-15 Banded Lat Pull-Downs. Alternatively, follow the pull-up progression from the recommended routine (3x5-10). 3x5-12 Banded Overhead Squats Notes: I am recommending lat pull-downs instead of pull-ups for several reasons: It's easier to find somewhere to anchor a band than somewhere to do pull-ups. Most beginners will either be under or overweight. Either way, it's likely that pull-ups will be difficult to start with, since you will be under-muscled and/or find it difficult to lift your own bodyweight. I have found that grip/forearm strength is often the limiting factor for me when hanging from a bar. It might be worth adding some additional grip training to help with this, e.g. if you do have a doorway pull-up bar you can make a point of doing active hangs at various points throughout the day. That said, if you have somewhere to do pull-ups and can manage enough reps, it might be preferable to use them instead. Chin-ups will work the biceps more, so use those if you want to get a boost on your arm size. Start with bodyweight squats and add a band when you need to increase resistance. Consider increasing the reps on the squats if you find you are plateauing (only applies to experienced lifters used to training with heavy barbells). Check out this video by James Grage for ideas. You could also try a heavier band and do front squats, or the pistol squat progressions from the original recommended routine (with a band if you have really strong quads!). This video has a few options for training legs with resistance bands. ​ Second Pair 3x5-10 Banded Overhead Press. Alternatively, follow the dip progression from the recommended routine. 3x5-12 Banded Romanian Deadlifts or Banded Deadlifts. Notes: I am recommending overhead presses instead of dips, since it can be hard to find somewhere to do the dip progression with correct form (e.g. kitchen counter only works if you are thin enough, etc). I also think a shoulder exercise is better for most people than a lower chest exercise. That said, if you havesomewhere to do dips you could rotate between those and the overhead press if you want to get more chest development. Start with bodyweight Romanian deadlifts and add a band when you need to increase resistance. I follow the advice in the recommended routine of doing Romanian deadlifts 2x per week and regular deadlifts 1x per week. You can vary the Romanian deadlifts by anchoring the band around a tree etc. Consider increasing the reps on the deadlifts if you find you are plateauing (only applies to experienced lifters used to training with heavy barbells). Check out this video by James Grage for ideas. You could also try the Nordic curl progression from the original recommended routine or squat lunges. ​ Third Pair 3x5-12 Banded Bent Over Rows 3x5-12 Banded Push-Ups Notes: Start with bodyweight push-ups and add a band when you need to increase resistance. Incorporating a twist will create adduction and lead to better overall chest development. More experienced lifters could swap to decline push-ups 1x per week to target the upper chest more, or incline push-ups to target the lower chest if necessary. ​ Optional Abs This has been updated slightly the original version. I decided to replace the oblique exercise, since the new one uses the same setup as the banded crunch and is more effective than side bends anyway. I have also added serratus punches, which will develop your midsection and improve overall shoulder health, leading to increased performance on upper body push exercises like the push-up. I suggest cutting your rest time right down here and performing this as a superset, since these exercises isolate different muscles. The other main change is the removal of standard planks, since I don't think they are a very good way to use your ab training time! For men: 2x10-15 Banded Reverse Crunch (lower abs) 2x10-15 Banded Corkscrews (obliques) 2x10-15 Banded Crunch (upper abs) 2x10-15 Serratus Punches (serratus) For women: You should train your obliques, but it might be best to avoid weighted oblique exercises like the banded corkscrews, since they could lead to a more square body shape (see here, here and here for more info). There are conflicting opinions on this, but I think for a beginner routine the safest option is to pick a bodyweight oblique exercise and then choose an exercise for the rectus abdominus that is similar intensity. It's also a good idea to try and include another exercise that works the posterior chain (who doesn't want more glute training?). Here is my suggestion below: 2x10-15 Reverse Crunch (lower abs, add a resistance band or swap to a harder lower abs exercise if this is too easy) 2x Banded Glute Bridge/Abduction Ladder (glutes, hip abductors) 2x10-15 Frog Crunches (upper abs plus obliques) You could also combine the frog crunches with frog pumps instead of the glute bridge ladder. For both: 1x10 Cat Vomit Notes: The rest of the exercises in the workout will hit the abs, so depending on your goals you might not want to do extra ab work, especially if you are also doing other activities that work the core on your 'off days'. Abs are mainly made in the kitchen first, so as a complete beginner you will probably benefit most from keeping your workouts shorter and focusing on nutrition instead of extra ab training. That said, if you do choose to do extra ab training it will only help your performance on the other lifts. The single set of cat vomit (yes, cat vomit!) at the end will target the transversus abdominus, which is a deeper muscle below the lower abs. See here for more info on how to do it properly. You could do a 5-10 minute full ab workout instead of these exercises. There are plenty of good examples on Athlean-X. These could be swapped to your rest day if you want to save time. If you want a quick exercise to throw in at the end of your workout instead, give this a try! It works your entire core as well as your upper back. ​ Optional Extra Arms 2x8-10 Banded Bicep Curls 2x8-10 Banded Triceps Extensions Notes: Skip this if you are a beginner. The rest of the exercises in the workout will hit the biceps/triceps and are enough for most people. Only do this at the end of the workout if you want to maximise arm definition. Women in particular might want avoid this or do a couple of extra glute/hip exercises instead such as glute kickbacks or glute pull throughs. You can superset this to save time (go straight into the triceps extensions with little to no rest time after the bicep curls). You could also incorporate different isolation exercises to fix muscle imbalances or get a boost on an area you are lagging behind in. Examples include calf raises, lateral side delt raises, chest crossovers etc. I suggest adding these in as part of a superset instead of replacing the arm exercises. For example you could do biceps, triceps and calves 2x per week and biceps, triceps and chest crossovers 1x per week. That said, if you reach the point where you consider adding extra isolation exercises you should probably think about developing your own intermediate routine! ​ That's it! You're done! It's over! You did it! ​ Modifications for Women - Update 28/05 The original version of this routine only differentiated between men and women with abs, since the goal here as a beginner is to build up a good baseline of full body strength. However, you should start off as you mean to go on. I think most men (i.e. not athletes, competitive bodybuilders etc) should want to train for full body strength plus upper body aesthetics, whereas most women should want to train for full body strength plus lower body (mainly glute) aesthetics. However, women will often restrict calories and avoid heavy resistance training, which can be a mistake if you care about functional fitness and overall health. An hourglass still has shape at the top so you don't want to neglect your upper body (especially as a beginner still looking to grow muscle rather than maintain it), but it would be irresponsible of me to leave one of your most important exercises, the hip thrust, out of the main routine. To make room for glute bridges/hip thrusts and prioritise the lower body, you could do the workout as follows: First Pair 3x8-15 Hip thrust or glute bridge - see here, here and here for more ideas on how you could do these depending on what equipment you have. I suggest starting with the 'glute bridge' version since this is easier for beginners to learn and doesn't work the legs as hard. Pause at the top and squeeze your glutes to increase time under tension. Resting your head on a cushion will avoid extra pressure on your neck and encourage good form. 3x8-15 Lat pulldown or 3x5-10 pull-up Second Pair 3x5-12 American deadlift - this looks the same as a Romanian deadlift, but you are focusing on the glutes instead of the hamstrings 3x5-12 Overhead squat or front squat Third Pair 3x5-10 Overhead press or 3x5-12 bent over row (I suggest you alternate these each workout, so week 1 you would do press, row, press and week 2 you would do row, press, row) 3x5-12 Glute bridge chest floor press or isometric leg press push-up. You can do a flat chest floor press or regular push-up instead, but this will give you some extra glute training! Plus, 'flat chest' sounds misleading (don't worry, these exercises will lift your chest, not make it smaller)! Add a band or two around your legs to work your hip abductors at the same time. You could even rotate between a glute bridge press or isometric push-up on days where you are doing overhead shoulder presses and an incline chest press or decline push-up on days where you are doing rows, which will help to target your upper chest more. If you find this too hard after doing the other glute exercises, just stick to a regular floor press or push-up. The abs section above includes the glute bridge/hip abduction ladder, but I would lean towards avoiding extra ab training until you really think it's necessary. I would still do the ladder or another a hip abduction exercise at the end of each workout though whether you are training abs or not, since this will work your upper glutes. There are plenty of banded or bodyweight abduction exercises here. It's also a good idea to add some glute activation exercises like bodyweight glute bridges, donkey kicks and lying clams to your warmup. For more information on female-specific training, check out r/StrongCurves and Bret Contreras's website. submitted by /u/FightingLikeBeavers to r/bodyweightfitness [link] [comments]

isn't* video in question here: https://www.youtube.com/watch?v=gimeRpdqWQw After watching this, i found my light resistance band, tied it to an object in my house, placed the band around my forehead and used my hand to make sure it stayed in place as i performed many neck exercises. I could get all the important movements and i can feel that my neck muscles got worked after I did it. So why would then anyone pay 110 dollars for a neck harness? Is there anything bad about the method I used? Is it possible he didn't mention this approach because they sponsored him? submitted by /u/rogne to r/Fitness [link] [comments]