How To Use Resistance Bands Workout Set (5 Levels) | Fat Loss, Muscle Building & Home Gym Training – Undersun TA2 Bodyshock - video Dailymotion

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Transcript

00:00What's going on welcome to our BT resistance band training. I'm James Grage and today

00:05We're going to talk about how to get started with resistance band training

00:16The first thing that I want to jump into and this is one of the more common questions that I

00:20get is the difference between a

00:23Flat or loop style power band, which is what a lot of people call this

00:28versus a

00:31tube style

00:32Resistance band where you see and it's got all these attachments here on the end and handles

00:38Now when I first started working out with resistance bands about 11 years ago

00:42This is how I started with these tube style bands and then through the years

00:48I end up migrating over to this style

00:50Which is this power style band and I'll explain to you why and a lot of this has to do

00:56with what's called linear

00:58Variable resistance so what linear variable resistance means is the more that you stretch a band

01:04the harder it gets and that's one of the nice things about bands is

01:08For example with these undersun fitness bands if I were to hang this one back up

01:12You can see that I've got five different levels of resistance

01:16Those come in a little drawstring bag and so one of the most common questions is

01:22Well, does that mean I only have five levels of resistance in other words if you were to equate that

01:28to dumbbells?

01:29Would it be the same as only having five dumbbells and the answer is no and that's because of linear

01:33variable resistance?

01:34So let's jump into that. Let's talk about what that is and how do you get different levels of resistance?

01:41Using this tube style band as an example

01:44There's a few ways that you can increase the resistance by stretching the band more

01:50Now with these I can stretch the band more by widening my stance

01:56So if I stand really narrow, you see I've got more band here

02:01So it's not stretched as much in my starting position. So it's gonna be easier here at the beginning

02:06Or if I want to pre stretch the band I can widen my stance and now I'm stretching the band

02:15Creating more resistance. So that is the basics of linear variable resistance

02:21Now there's a couple different ways that you can do it

02:24But there's a limitation with these and that is because of the handles themselves

02:29So it's nice and convenient to have these handles to grab on to but it also eliminates one of the

02:35ways

02:35That you can create different levels of resistance if we go over here to the loop style band

02:43So if I stand on this anchor it under my feet the exact same way I

02:49Can grab this at the top?

02:53like this or if I want more resistance and if I want to adjust it in incremental levels I

03:00Can just grab further down on the band and

03:04Create more resistance

03:05Go even further down pre stretch it more and create even more resistance and I can keep doing that

03:11So I've got almost I'm not gonna say unlimited levels of resistance

03:15But I've got so many different variations and that's why when people ask well, what is the equivalent?

03:22Resistance level in one of these bands compared to free weights and the first thing I say is depends on

03:27how much you stretch it

03:28So for example with the extra light band

03:33This has a range of about 5 to 15 pounds

03:37Again, the difference between 5 pounds versus 15 is how much you stretch it

03:42when we come over to

03:44the light band we've got

03:4620 to 35 pounds of resistance coming to a medium band

03:5130 to 50 pounds of resistance

03:55the heavy band

03:57roughly

03:5740 to 80 pounds of resistance and then we come into the monster here

04:02This is the extra heavy and we've got anywhere from 50 to 120 pounds of resistance

04:08So let's talk about all those ways that we can adjust the resistance level

04:13So you saw two ways already one is our foot position

04:18How wide is our stance and how much are we stretching the band?

04:22The second one is adjusting our hand position, which is why I like these flat style bands because I have

04:29more

04:30Flexibility than I do with a tube style

04:32But the other way is adjusting the distance from our anchor point so that takes us into the next topic,

04:39which is

04:40anchored exercises

04:42Versus unanchored exercises so if anyone's following the ta2 program which stands for train anytime train anywhere

04:50Which is the program that I developed?

04:53Using resistance bands in the first month of the program

04:56We do unanchored exercises meaning that we're anchoring the band with our own body

05:01The reason I do that is it's giving you a foundation of exercises that you can do anywhere

05:07You don't need a doorway. You don't need to anchor it to a pull-up bar

05:10All you need is your own body so you could do this on the beach

05:13You can do it on top of a mountain

05:14You can do it on the moon if you wanted to if you can get to the moon

05:17So let's talk about anchored exercises

05:20So those are unanchored meaning we're using our body now anchored exercises meaning we're anchoring it to something

05:27So there's a couple ways to do that the first reach over here

05:31This is a door anchor and this is a really awesome

05:35little tool and

05:37If you look at this on one side

05:40It's got a round piece of foam with a hard plastic core in it that the strap runs through

05:47And on the other side is a loop

05:50Now we can use any door. I've got a fake door here. Yes. I have a fake door in the

05:55studio

05:57I'm going to come over here and show you how this works

06:00So open the door and you put the soft foam side

06:06Through the door

06:07Keep the strap nice and flat and you're going to shut the door

06:12Now I do recommend doing it the opposite way that I just did it

06:17Meaning it's better to anchor on the side of the door that closes and that way when you're pulling on

06:22this

06:23There's no chance of the door coming open. You're actually pulling the door shut

06:26Which is what you want to do?

06:28so

06:29Don't really have a choice here

06:31So that is step one if you do have to anchor it on the side of the door that opens

06:37Make sure you lock the door eliminate that risk of this thing coming open

06:42so now we take a band

06:45We run it through the loop and then we run it through itself

06:51It's called the lark knot

06:53And that is how we anchor the band now we can come over

06:58We can do all sorts of different exercise exercise I can do

07:02Rows I could do biceps here and depending on where we anchor the band we can get different angles

07:09So for example right here, we've got something that's close to chest height

07:15Fire to put it over the top of the door

07:18Now we can do things like triceps pushdowns

07:22We can do lat pulldowns anything from a high angle and of course we can do the opposite

07:28We can go low and we can do biceps curls different things now

07:32Here's one of the things common questions that I get

07:35They say well, how do I keep the door anchor first from sliding up and down the door?

07:40So if you're doing a high anchor point and you're pulling down

07:44You don't want to do it on the side of the door because as you pull of course

07:47It's going to want to slide down same thing if you're anchoring low, it's going to want to pull up

07:52so anchor over the top of the door or

07:56or

07:58Go underneath the door

08:00So make sure any of those low points or high points are going to the top of the door bottom

08:04of the door anything else

08:06You can go if it's pretty much from let's say mid thigh to shoulder height

08:11Then you're definitely going to want to anchor it on the side of the door now

08:16Going back to what we were talking about with linear variable resistance

08:21Just want to show you the door anchor here

08:24Our third way of creating more resistance

08:30Again is stretching the band, but now we're going to do it by distancing ourselves from our anchor point

08:37So the further I step away the more I stretch the band

08:41So now I'm creating more resistance

08:43Let's say that I'm in the middle of my set and I get to five reps. I go. Oh, it's

08:48too hard

08:49All I have to do two things one. I can step forward

08:54therefore

08:55Lessening the resistance now I can finish my set or the other thing that I can do is I just

09:01let a little bit of the band

09:03slip through my hand and

09:06I can adjust the resistance level that way now you can also do the exact same thing with your foot

09:10position

09:12Let's say we go back to our biceps curls

09:15Same exact situation. I start with a nice wide position and I grip the band really low

09:20And I'm doing my set and I go. Oh, that's five. I got five more to go won't be able

09:26to do it's too heavy

09:28one I can narrow my feet or

09:32I can let a little band slip through my hand so lots of ways to adjust resistance level

09:37When using these loop style bands, and that's why I gravitated toward these years ago, and that's why I prefer

09:44these

09:46over the tube style bands

09:48Okay, now there's a couple variations

09:51When it comes to adjusting our foot position or hand position, so let me show you those real quick

09:56So let me grab this

09:58Extra light band now a lot of the big guys are like well

10:00What am I going to use an extra light band for but trust me if you use it the right

10:04way for certain exercises?

10:06This band is very helpful. I use this band a lot. So here's a good example. Let's say we want

10:12to do

10:13Side raises for shoulders here

10:16So now I could just go ahead and stand on it with one foot

10:21or I could stand on it with two feet depending on how you want to do it and

10:25And you see that if I grab it here. There's not enough resistance at the bottom. So one way I

10:30can do it

10:32grabbing down lower and

10:34Create resistance that way

10:36now another option if I want to grab inside the loop I

10:42Can just lay the band across and

10:46I can step on it one foot or even two feet

10:50That's another way to do it or if I want to create different angles of pull

10:54There's a lot of flexibility. So for example when it comes to side raises. I don't just want

10:59Resistance in a vertical plane

11:01Ideally, I would like resistance at this angle right here. So what I can do

11:07If I'm going to do it on my right side anchor it under my right foot

11:11Now I'm going to step on it with my left

11:14Grab it with my right

11:16Now look at this angle of pull right here

11:19So not only am I adjusting my resistance level, but I can change the direction of it

11:25Which is one of the nice things about resistance band training again is having resistance in different planes

11:32And this plays out with a lot of different exercises. For example, I've got a dumbbell here. I

11:39Always say that when you're doing free weights

11:42One of the disadvantages of free weights and a lot of exercises I can lock out

11:46So for example if I'm doing biceps curls I squeeze to the top right here at the top should be

11:52with the peak of my contraction

11:53This should be the most resistance

11:55Unfortunately, it's not I could sit here all day because I'm kind of locked out here like this because again

12:01I only have resistance in this vertical plane

12:06now if I take bands

12:08Again whether I anchor them over there on the door or use a pull up bar

12:16Same thing. I can change my angle of pull

12:23Now as I curl this up

12:26All right, they're at the peak of the contraction got maximum resistance

12:32And that's what you want when you're building muscle you want to activate as many muscle fibers as possible

12:37And so that's why those good squeezes at the top

12:40It's like an isometric contraction are very important and having maximum resistance at the peak of that contraction is really

12:47important

12:47So one of the things that I love about resistance bands

12:51Okay, so we talked about all the different ways to adjust our resistance level from

12:56Widening your feet distance yourself from your anchor point adjusting your hand position

13:02Obviously, you can go up or down in resistance level from band to band

13:06But there is one more way that we can increase resistance

13:10And it's the same way that we would do it if we were in the gym think about if you

13:14do bench press and you put

13:16You know 135 on there

13:18So what that's a plate on each side and you say well

13:21I'm ready to jump up and so you put another plate on each side and that's 225

13:25Well, we can do the same thing with bands and that's simply just adding bands together

13:30And all you want to do

13:32Try to lay them as flat as possible, but don't try to micromanage this

13:36It's not a big deal if there's little twists in them

13:39You just anchor them under your feet

13:41And there you go

13:42Now you just increase the resistance level

13:45And now you have even more flexibility because you can do the same things with widening or narrowing your stance

13:52Adjusting your hand position, etc

13:54So tons of options when it comes to changing your resistance level with bands

14:03So even though we only have five different levels of resistance

14:06There's at least an entire dumbbell rack worth of resistance level in just those five bands

14:14Now what are some of the disadvantages of these bands

14:20Versus the tube style

14:22Well, the tube style have these nice fancy handles here with soft little padding on them nice and comfortable

14:30These are a little rough on your hands

14:33Which is why I recommend gloves

14:36Now I went 20 plus years of working out in the gym with free weights

14:41Never ever using gloves

14:43When it comes to resistance bands

14:45I always use them because just the texture of them as they stretch it creates a lot of friction

14:51So you don't want to take the skin off your hand

14:53As far as style of glove

14:56Look, you can go to any auto parts store

14:59You can get full fingered gloves and they'll work

15:02I actually designed a set of gloves here

15:05That has padding on the inside of the thumb

15:08And the outside because that's where you feel the pressure of resistance bands

15:13When they're in your hand, they squeeze the sides

15:15They don't put pressure on the palm like free weights do

15:18So these are specially designed just for resistance bands

15:23But I do recommend full finger not the fingerless ones like you see people wearing in the gym

15:28Because a lot of this stuff you're still gripping it with the tips of your fingers

15:32So definitely a reason to wear gloves

15:35One of the other things that I don't particularly care for when it comes to these tube style bands

15:43It's a double-edged sword like most things in life

15:46The handles are convenient

15:48They're nice

15:49But by the time you add up the handles

15:51The metal rings

15:53The metal carabiners

15:55Through all your different levels of resistance

15:57It adds a lot of weight

15:59And I found that when I was using these

16:00They were too bulky

16:01And they were too heavy

16:03One of the things that I like about these

16:05Especially with the five different levels of resistance

16:08Which is all I've been working out with for the past two years

16:11Is just those five bands

16:14They fit

16:15In a nice little drawstring bag

16:18That I can stuff in anything

16:20I can put that in my backpack

16:21I can put that in my suitcase

16:23Super light

16:24Super portable

16:25Which is one of the things that I love

16:27About resistance band training

16:29With bands

16:30You can take them anywhere

16:32So you can train anytime

16:34And you can train anywhere

16:36Creates a lot of efficiency

16:37I tell people

16:38You know

16:38With a busy lifestyle

16:40Depending on what you have going on during the day

16:42And how many different priorities you have

16:44Sometimes it's difficult to juggle all those things

16:46And fit your workout into your schedule

16:49So let's imagine it's a long day

16:51You didn't get your workout in the morning

16:53You tell yourself all day long

16:54I'm going to go to the gym in the afternoon

16:56But all of a sudden

16:57Five o'clock rolls around

16:58You go home

16:58You go

16:59You change your clothes

17:00Put your gym clothes on

17:02And you go

17:02Oh man

17:02I've got to get in the car

17:04I've got to drive to the gym

17:06So for me

17:07The 15 minutes of driving to the gym

17:09And then parking

17:10And the 15 minutes driving back

17:11I can finish more than half my workout

17:14Just doing this anywhere

17:16I can go in the backyard

17:16I can do it

17:17Right in my living room

17:19Anywhere where I've got a door

17:20I can get a complete workout

17:22Or better yet

17:23An ideal situation for me

17:25Is I go outside somewhere

17:26I go to the park

17:27Or I go to the beach

17:28Or wherever you want to train

17:29It gives you a lot of freedom there

17:30And those are some of the things

17:32That I love about resistance band training

17:34So the portability

17:35Was very important to me

17:37And I didn't want to haul around

17:39Something that's big

17:39And clunky and heavy

17:40I wanted light

17:41And compact

17:44So

17:46Moving on

17:46So we covered

17:47Linear variable resistance

17:49What that is

17:51And

17:52What the resistance levels are

17:54How to adjust the resistance level

17:56Which brings me to the next common question

17:58Which is

17:58Where do I start?

18:00Which band do I pick up?

18:01You know

18:01Do I start my biceps exercises with the heavy?

18:05Do I go to the extra heavy?

18:07Best advice I can give you

18:08Is you need to change the way that you think

18:10One of the common mistakes

18:12That I see people make in a gym

18:13So even if you're training with free weights

18:15Or machines

18:16Is getting caught up in numbers

18:17Meaning how much weight you lose

18:19Lifted

18:19For how many reps

18:21And it really doesn't matter

18:22What weight

18:23And what reps

18:24For example

18:26If you took 45 pound dumbbells

18:29And one week

18:30You could do that for 10 reps

18:32But then you came in the next week

18:33And all of a sudden

18:34You're tired that week

18:35And you can only do it

18:36For 7 reps

18:38Well what do you do?

18:39Well you still train as hard as you can

18:41And you push yourself

18:42You challenge yourself

18:43And you raise that intensity level

18:44And you take yourself to failure

18:46You're only using good form

18:47Not at the cost of doing cheat reps

18:49And bad form

18:50But now conversely

18:51What if you come in the next week

18:52And you feel stronger than the previous week

18:54You did 10 reps last week

18:56But now all of a sudden

18:57You get to 10

18:58And you feel like you've got

18:59You know

18:59Maybe 3 reps left in your gas tank

19:01Do you just stop at 10?

19:03No

19:03You keep going

19:04You push yourself

19:04And that is training by feel

19:07That's learning to

19:08Know what your limits are

19:10And pushing yourself to that limit

19:11And that is what is called

19:13Perceived exertion

19:14And that's where you should be

19:15Taking your workouts

19:16Keeping that intensity nice and high

19:18So with resistance bands

19:20That's exactly what you want to do

19:21You want to stay within your target rep range

19:24And push yourself as hard as possible

19:26Within those designated number of reps

19:30So don't worry about

19:31How many pounds of resistance it is

19:34Worry about how you feel

19:36How much you feel those peak contractions

19:38And how fatigued you feel

19:40At the end of the set

19:42So

19:42Which again goes back to one of the benefits

19:45Of the linear variable resistance

19:46And being able to adjust on the fly

19:48Because you can start off harder

19:50If you want to

19:51Let's say you're going for 10 reps

19:53Do the first 5

19:54And do them really hard

19:54And if you can't get the rest

19:56Like I said

19:56Adjust your foot position

19:58Or your distance to anchor point

20:00Or your hand position

20:01Lessen the resistance a little

20:03Finish out your set

20:04But finish it strong

20:06So those are all the key points

20:08With getting started

20:09With resistance bands

20:10Now there's a lot of questions

20:12Of how bands compare to free weights

20:14Now I'll cover some of the basics real quick

20:17But I've also created a video

20:18Which is comparing free weights

20:21To resistance bands

20:22How are they similar

20:23And how are they different

20:24So I recommend that you check that one out

20:26There's got a lot of detail in there

20:27But I'll tell you this

20:29One of the things

20:30That I really like about

20:32Resistance band training

20:33Is one

20:35I don't need any equipment

20:36Obviously

20:37I just need some bands

20:39Two

20:39I don't need any kind of benches

20:41Think about it

20:42With chest

20:43If you're training chest in a gym

20:45What do you need?

20:46Well you need a bench

20:47Why?

20:48Because with free weights

20:49You only have one plane of resistance

20:51Which is

20:52The vertical plane

20:53Because we are pressing against gravity

20:55So in other words

20:56To train our chest

20:57We have to lay on our back

20:58So we can press straight up

21:00With bands

21:01We don't need that

21:01Because we have resistance

21:03In multiple planes

21:04Because the resistance

21:06Or the tension created

21:07Isn't from gravity

21:08But it's from the band itself

21:10So now

21:11We can stand up

21:12And we can press in front of us

21:13We can press up above

21:15We can press down low

21:16And this gives us a lot of flexibility

21:17With all the different angles

21:19But there's something more

21:21That I like about that

21:22And it's because we're on our feet

21:24It forces us to develop

21:26A strong base

21:27And a strong core

21:28And this is functional strength

21:30You could bench 400 pounds

21:32Laying on your back

21:33But what sport on the planet

21:35Do you lay on your back?

21:36Whether you're into football

21:38Or baseball

21:39Or martial arts

21:41You have to have a strong core

21:42And you have to have a strong base

21:44And so

21:44This is a different kind of strength

21:46This is a functional strength

21:47And that's one of the things

21:48That I really like about resistance bands

21:50Another thing that I like

21:52Is it promotes really good form

21:54Because you can't cheat

21:56The same way that you can

21:57With free weights

21:57With weights

21:59We can swing our body

22:00And we can do all these things

22:01To create momentum

22:02But that momentum

22:03Robs us of resistance

22:05You can't create momentum

22:07With resistance bands

22:08It doesn't matter how explosive

22:09Or how fast you do it

22:11The tension is always going to be there

22:13So those are some of the things

22:14I like

22:14But there's a whole other list

22:16Of some of the advantages

22:17That resistance bands have

22:19Over free weights

22:19So check out that video

22:20And that's it for now

22:22That's how to get started

22:23With resistance bands

22:24I'm James Grage

22:25This is RBT

22:26Resistance band

22:27Training

22:28Make sure you check back

22:29We've got more videos

22:30Just like this

22:31So if you're on YouTube

22:32Make sure you subscribe

22:33And turn on notifications

22:34So you don't miss any

22:35Of the future videos

22:36I'll see you soon

22:37I'll see you soon

How To Use Resistance Bands Workout Set (5 Levels) | Fat Loss, Muscle Building & Home Gym Training – Undersun TA2 Bodyshock

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