Can Resistance Bands Build Muscle? – Here Are the Facts!

Can Resistance Bands Build Muscle?
Bulk Supplements Direct

By bulksupplementsdirect

Can Resistance Bands Build Muscle?


If you’re an avid gym-goer, or just enjoy fitness, then you’ve undoubtedly heard or seen a resistance band. The concept of a resistance band is superb, and it can help with many things. But a question that we commonly see circulating around the internet is “can resistance bands build muscle?”. Here’s what you need to understand:


Resistance bands are an outstanding piece of gym equipment that follows a very simple yet effective design. With a resistance band, you can build muscle through various exercises. Included with this, they are also excellent for rehabilitating muscles after injury, stretching, and warmups.


After becoming familiar with the above, I’m sure you can quickly grasp the power resistance bands have regarding fitness. Resistance bands come in various resistance levels, depending on your desired outcome. For example, someone using resistance bands for rehabilitation won’t use the same strengthed one as an individual trying to build muscle.


Wanting to know more benefits of resistance band training? I suggest you read the below:


Is resistance band good for muscle building?

Yes, building muscle with resistance bands is extremely effective. But only if you execute the exercises correctly. To build muscle, you need to put the body part under stress or otherwise known as tension. Doing this damages your muscles and makes them develop microscopic tears. After doing this continuously, your muscles will eventually become bigger over time.


That being said, you need to reach the point of muscle stress to grow strength effectively and build mass. Now you understand this, the answer to “is resistance band good for muscle building” should be an easy one to decipher.


Unlike weights, when you use a resistance band to work out, your muscle is under tension throughout the entire exercise.


Let’s take a bicep curl as an example. When you perform this exercise with dumbbells, your bicep is only activated when you curl the weight because many people just drop the wait downwards to complete the repetition. However, with a resistance band, there’s always tension. Because of this, your bicep is active on the curl up, but also the curl down. Here are some things you should consider when you want to build muscle with a resistance band:


Tips for building muscle with resistance bands

When you want to build muscle effectively and efficiently with resistance bands, there’s a right and wrong way of achieving this. Here are some tips you should consider when building muscle with a resistance band:


#1 - Progressive overload

The first thing you’ll want to implement into your resistance band training is progressive overload.


Without a doubt, this is the number one key to building muscle with any exercise program. For those who don’t know, progressive overload is when you slowly increase the intensity of the workout weekly or monthly to become stronger.


For example, let’s say you’re using a 5 to 10 lbs resistance band for a bicep curl. Over a week or month period, you’ll then want to increase that resistance band to 10 to 15 lbs, and so forth.


By doing this, you’ll increase the intensity of your workouts and become stronger each time.


However, increasing the strength of the resistance band isn’t the only element you can change to consider it “progressive overload”. You can also try to:

  • Increase time under tension
  • Reduce rest between tension
  • Grow the repetitions of your workout


As you can see, there are various elements you can change to implement progressive overload into your resistance band training. Including this tip, you should also try the following:

#2 - Allow for recovery

Including the above, you need to provide yourself with adequate recovery periods. When performing any type of workout, recovery is needed to repair your muscles. As mentioned, when you work out, you make micro-tears in your muscles. When these tears repair themselves, is when the muscle becomes larger.


Now you’re aware of this, you can start developing a better understanding of why rest is needed and the importance it holds when wanting to increase muscle mass. However, recovery isn’t just rest. It is all of the following:


  • Rest – The time you take off in between training days is considered resting. But the below should also be mentioned as resting also.


  • Diet – A high protein diet can help with the repair of your muscles while resting. Without protein, your muscles cannot repair themselves efficiently.


  • Water – To help the protein undergo protein synthesis, water is needed. This will help your muscles repair themselves a lot quicker.


  • Sleep – Lastly, the most important type of recovery needed is sleep. You must get around seven to nine hours of sleep each night. This allows hypertrophy to take place, which helps build and repair muscle.


#3 - Diet

As I briefly mentioned above, diet is extremely important. The four main food sources your diet should contain is protein, carbohydrates, fruits, and vegetables. If you can maintain a well-rounded diet with them four food sources, you’ll massively enhance the speed of muscle strength and size.


Many people say that your diet is 80 percent of the workout. Therefore, take special care of what you consume daily before you even consider developing a workout plan.


Although all four food sources are essential for recovery and muscle building. The primary food source that aids muscle growth and strength is protein. As a rule of thumb, you should consume around 0.8g of protein for every kilogram of body weight.


As you can see, there are various things you’ll want to consider when doing resistance band training that can enhance your muscle growth process.


The best way to achieve the above effectively is by monitoring yourself. Keep data of how long you sleep, when your sleep was good, what you consume daily, etc. This way, you have something to work towards.


Can resistance bands replace weights?

When someone asks “can resistance bands replace weights”, there’s a yes and no answer. It depends, I’ll be quite honest. The only downside to resistance bands at the moment is that they are too light for most people to perform an intense workout.


But the concept used behind resistance bands is highly used in an abundance of different gym equipment. Look at most of the machines at the gym, they require a pully system to operate. Because of this, you experience force while performing the exercise the entire time.


Let’s take the preacher curl machine, for example. As you extend your arms out, you feel a force. To bring the weight back up to your chest, you feel a force. The same concept follows when you perform resistance band training.


How often should you do resistance band training?

Both non-resistance training and resistance training Is important. However, is there a certain number of times that you should undergo resistance band training? Well, not really, as this really depends on your training schedule.


But, if you train five days a week, it’s a good idea to incorporate exercise with either resistance bands or pulley machines that offer tension throughout the workout. By doing this, along with various other non-resistance exercises, you shock the muscle. You’re more likely to rib more muscle fibres when this happens, which is superb for muscle growth and strength.


After reading the above, I hope you’ve developed a better understanding of whether or not resistance bands can build muscle. It can, and it’s something you should consider in your exercise routine. Try to add an exercise within your workout routine that offers some type of resistance training, you’ll undoubtedly feel the effects it has on your muscles.


Can Resistance Bands Build Muscle?

Don't Miss Out!

Subscribe to our private newsletter to receive the latest news, views and offers!

We don’t spam! Read our privacy policy for more information.

Don't Miss Out!

Subscribe to our private newsletter to receive the latest news, views and offers!

We don’t spam! Read our privacy policy for more information.