Using Resistance Bands for Explosive Muscle Growth

M&S Team
Written By: M&S Team
June 3rd, 2016
Updated: March 30th, 2021
Categories: Articles Training
Tags: Video
Have you heard of resistance band training? AML Athlete Joe Donnelly gives us the 411 on resistance band training, why it's effective, and how to use it.

AML Athlete Joe Donnelly always has some innovated tips when it comes to training and workout routines. From occlusion training to high intensity interval weight circuits, Joe never fails to impress with his unique training styles.

Naturally, when Joe has a tip for muscle growth, the Muscle & Strength team is all about spreading his message to our loyal readers.

Today, Joe enlightens us on how to use resistance bands to gain explosive muscle growth.

Resistance bands are a great tool for strength training and (when implemented properly) can take your lean muscle gains to a whole new level. How do they work?

Normally, when you weight train, the hardest part of the lift is the first quarter of the concentric motion. At this point, you’ve already completed the eccentric (or lowering/negative) portion of the lift. Now, the directional change of the exercise causes the most impactful driving force against the prime movers of the motion.

However, once you've cleared that difficult quarter portion of the rep, the remaining portion of the concentric movement is pretty much a breeze. In other words, the weight gets lighter the closer you get to the top. Now, add in resistance bands to the very same exercises.

Related: Intense Superset Chest & Biceps Workout With Joe Donnelly

The bands will not only create tension throughout the lift, but it will also intensify the load of the exercise. Depending on the thickness of the band you choose to use, you could amplify the tension of the lift by up to 300%.

Resistance bands can be added to most lifts including dumbbell bench press, pushups, squats, and shoulder presses. The list can go on and on. Simply attach the band to the dumbbells or a barbell and then wrap it around the bottom of a bench or hook them to the sides of a squat rack.  You’ll be amazed at the difference you feel.

Joe states it’s not enough to do reps after reps. By implementing bands into your training, you’ll realize how much more fatigued you’ll become. The reason being that you’re working throughout the entire rep.

By utilizing bands, you increase the resistance for the whole rep. This leads to a greater muscle pump, an increase in focus on the particular body part you’re working, and you’re ability to increase your gains.

Test out Joe’s advice on resistance band training and let us know how it goes in the comment section below!

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igor rozenberg
Posted on: Sun, 03/22/2020 - 07:13

Hey do you happen to have a sample workout routine using bands!?TIA

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Posted on: Wed, 08/26/2020 - 12:01

Hey Igor,

Check out this Band Only Muscle Building Workout: