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We all know that squats are the KING of all movements in the Gym. If you didn't know, then you know now. In any case, performing barbell squats are key if you have a goal to get results. What are those results? Well Pretty much anything. You see the Squat is a movements that actually involves the entire body working, not just the legs. Yes, the Legs are emphasized and certain muscles are emphasized more depending on the technique you use, however over-all the Squat is a Must to have in your plan.

So with such a great exercise how can you make it better? Well with the never ending research we do here and innovative ways of developing new means to bring you tips, workouts, and techniques I introduce you to the Barbell Squats with the Bands.

I started using bands years ago while working towards my College degrees in Sports Medicine, and Kinesiolgy, conducted my own research study and introduced the bands by Bodylastics onto the scene several years ago. This is what Prompted me to create the Trainer over 10 years ago. You might have heard of the former M&F Strength Bands. Now they are just Strength Bands by bodylastics, but still the same great quality.

You see the Bands Provide some unique benefits and I explain them in the below video. The main Benefits are that the bands have no momentum like with FREE weight alone. By not having momentum a factor this allows for you to move the weight with more speed. If you were to try and squat as fast as you could with just free weight, you would lose control over the weight. By having momentum you are limited to work within a certain speed of movement. In the gym there are 3 variables that we should always be changing. The Load (Weight), the Time (Sets and Reps), and one other factor that usually plays little role in the majority of exercises we perform. That is SPEED at which we move the weight.

When using the bands you can now move the weight as fast as possible without ever losing control because there is a constant resistance being applied at all times.

The other benefit is that as you stretch the bands they become more taught and provide heavier resistance. By having the LOAD get progressively heavier the further you stretch them, the muscle work harder to recruit the TYPE 2 B fast Twitch Muscle fibers which are the muscles that grow the biggest and the strongest. So Watch the videos Below as I get into the specifics of the Benefits of the bands and show you how to incorporate the Bands into the King of all exercises...The Squat, WITH the Bands. As always make sure to create your free account to get more programs on the Trainer. There is an optional upgrade if you want more advanced features, so make sure to take a look. Either way i hope this plan works well for all of you. I will continue to create more workouts and fullfill your requests daily. Thanks guys!

Take care,
Mike McErlane

Intro to the Bands

Barbell Squat With Bands

The Program

If You Like this Video Watch the Entire Series HERE

Here is a Program utilizing the Bands with Free Weights

Day 1
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension Both Legs	3	25	Legs
Standing Squat With Band	1	30	Legs
Jump Rope	1	30	Cardio
Machine Leg Press Both Legs	3	8	Legs
Prone Machine Leg Curl Alternating Legs	3	15	Legs
Standing Dumbbell Shoulder Press Alternating Arms	3	10	Shoulders
Standing Side Raise With Band Both Arms	4	8	Shoulders
Jump Rope	1	30	Cardio
Standing Dumbbell Front Raise Both Arms	4	8	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	3	30	Abs
Laying On Ground Dumbbell Prone Cobras	1	30	Back
Day 2
Exercise	Sets	Reps	Muscle Group
Barbell Bench Press On Bench With Band	3	8	Chest
Standing High Cable Chest Press Both Arms	3	10	Chest
Standing Bicep Curl Dumbbell Both Arms	3	10	Arms
Standing Kickbacks Both Arms With Band	3	10	Arms
Standing Both Legs Preacher Curls One Arm	4	10	Arms
Standing Cable Triceps Extension Both Arms	4	15	Arms
Standing Cable Machine Close Grip High Rows Both Arms	3	10	Back
Bent Over Standing Lat Pulldowns With Band Both Arms	2	30	Back
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Dumbell Bench Press On Ball Alternating Arms	3	15	Chest
Day 3
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension One Leg	4	15	Legs
Jump Rope	1	30	Cardio
Barbell Squat With Ball	4	12	Legs
Alternating Front Lunge with Band attached in Front	3	10	Legs
Step Ups Alternating Legs	3	8	Legs
Dumbbell Side Lunge	2	10	Legs
Seated On Bench Barbell Military Press	3	12	Shoulders
Standing Dumbbell Side Raise Both Arms	3	6	Shoulders
Standing Dumbbell Front Raise Both Arms	3	6	Shoulders
Standing Barbell Upright Row	3	8	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Barbell Incline Bench Press On Bench With Band	3	10	Chest
Dumbbell Incline Bench Press On Bench Alternating Arms	3	8	Chest
Jump Rope	1	30	Cardio
Standing Low Cable Flys Both Arms	2	20	Chest
Standing Chest Fly With Band One Arm	2	20	Chest
Seated On Bench Bicep Curl Dumbbell Alternating Arms	5	8	Arms
Standing Both Legs Over Head Tricep Extension Both Arms	5	8	Arms
Laying on Ball Abdominal Crunches Hands by Head	5	30	Abs
Standing High Bicep Curls Both Arms	5	10	Arms
Standing Kickbacks Alternating Arms With Band	5	12	Arms
Day 5
Exercise	Sets	Reps	Muscle Group
Barbell Squat	1	50	Legs
Barbell Bench Press On Bench	1	50	Chest
Standing Barbell Military Press	1	50	Shoulders
Barbell Bent Over Wide Grip Rows Both Arms	1	50	Back
Laying on Ball Abdominal Crunches Hands by Head With Band	1	60	Abs
Jump Rope	1	30	Cardio

Day 1
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension Both Legs	3	20	Legs
Standing Squat With Band	1	30	Legs
Jump Rope	1	30	Cardio
Machine Leg Press Both Legs	3	10	Legs
Prone Machine Leg Curl Alternating Legs	3	10	Legs
Standing Dumbbell Shoulder Press Alternating Arms	4	8	Shoulders
Standing Side Raise With Band Both Arms	3	12	Shoulders
Jump Rope	1	30	Cardio
Standing Dumbbell Front Raise Both Arms	3	12	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	4	25	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Dumbell Bench Press On Ball Alternating Arms	4	12	Chest
Barbell Bench Press On Bench With Band	3	6	Chest
Standing Bicep Curl Dumbbell Both Arms	3	10	Arms
Standing Kickbacks Both Arms With Band	3	10	Arms
Standing Both Legs Preacher Curls One Arm	4	10	Arms
Standing Cable Triceps Extension Both Arms	3	20	Arms
Standing Cable Machine Close Grip High Rows Both Arms	3	15	Back
Bent Over Standing Lat Pulldowns With Band Both Arms	2	30	Back
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension One Leg	3	25	Legs
Jump Rope	1	30	Cardio
Barbell Squat With Ball	3	12	Legs
Alternating Front Lunge with Band attached in Front	3	12	Legs
Step Ups Alternating Legs	3	10	Legs
Dumbbell Side Lunge	3	8	Legs
Seated On Bench Barbell Military Press	3	12	Shoulders
Standing Dumbbell Side Raise Both Arms	3	12	Shoulders
Standing Dumbbell Front Raise Both Arms	3	12	Shoulders
Standing Barbell Upright Row	3	10	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Barbell Incline Bench Press On Bench With Band	3	12	Chest
Dumbbell Incline Bench Press On Bench Both Arms	3	6	Chest
Jump Rope	1	30	Cardio
Standing Low Cable Flys Both Arms	3	12	Chest
Standing Chest Fly With Band One Arm	3	15	Chest
Seated On Bench Bicep Curl Dumbbell Both Arms	5	12	Arms
Standing Both Legs Over Head Tricep Extension Both Arms	5	12	Arms
Laying on Ball Abdominal Crunches Hands by Head	5	30	Abs
Standing High Bicep Curls Both Arms	5	15	Arms
Standing Kickbacks Alternating Arms With Band	5	15	Arms
Day 5
Exercise	Sets	Reps	Muscle Group
Barbell Squat	1	60	Legs
Barbell Bench Press On Bench	1	60	Chest
Standing Barbell Military Press	1	50	Shoulders
Barbell Bent Over Wide Grip Rows Both Arms	1	50	Back
Laying on Ball Abdominal Crunches Hands by Head With Band	1	60	Abs
Jump Rope	2	30	Cardio

Day 1
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension Both Legs	3	25	Legs
Standing Squat With Band	1	30	Legs
Jump Rope	1	30	Cardio
Machine Leg Press Both Legs	3	6	Legs
Prone Machine Leg Curl Alternating Legs	3	20	Legs
Standing Dumbbell Shoulder Press Alternating Arms	3	10	Shoulders
Standing Side Raise With Band Both Arms	4	12	Shoulders
Jump Rope	1	30	Cardio
Standing Dumbbell Front Raise Both Arms	4	12	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	3	20	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Dumbell Bench Press On Ball Alternating Arms	4	8	Chest
Barbell Bench Press On Bench With Band	3	8	Chest
Chest Flys With Band And Ball One Arm	3	12	Chest
Standing Bicep Curl Dumbbell Both Arms	3	10	Arms
Standing Kickbacks Both Arms With Band	3	10	Arms
Standing Both Legs Preacher Curls One Arm	4	10	Arms
Standing Cable Triceps Extension Both Arms	4	12	Arms
Standing Cable Machine Close Grip High Rows Both Arms	3	8	Back
Bent Over Standing Lat Pulldowns With Band Both Arms	2	30	Back
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension One Leg	4	15	Legs
Jump Rope	1	30	Cardio
Barbell Squat With Ball	4	10	Legs
Alternating Front Lunge with Band attached in Front	4	10	Legs
Step Ups Alternating Legs	4	10	Legs
Dumbbell Side Lunge	4	10	Legs
Seated On Bench Barbell Military Press	3	8	Shoulders
Standing Dumbbell Side Raise Both Arms	3	8	Shoulders
Standing Dumbbell Front Raise Both Arms	3	8	Shoulders
Standing Barbell Upright Row With Band	3	8	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Barbell Incline Bench Press On Bench With Band	4	8	Chest
Dumbbell Incline Bench Press On Bench Alternating Arms	4	8	Chest
Jump Rope	1	30	Cardio
Standing Low Cable Flys Both Arms	3	12	Chest
Standing Chest Fly With Band One Arm	3	12	Chest
Seated On Bench Bicep Curl Dumbbell Alternating Arms	5	10	Arms
Standing Both Legs Over Head Tricep Extension Both Arms	5	10	Arms
Laying on Ball Abdominal Crunches Hands by Head	5	30	Abs
Standing High Bicep Curls Both Arms	5	12	Arms
Standing Kickbacks Alternating Arms With Band	5	10	Arms
Day 5
Exercise	Sets	Reps	Muscle Group
Barbell Squat	1	60	Legs
Barbell Bench Press On Bench	1	60	Chest
Standing Barbell Military Press	1	50	Shoulders
Barbell Bent Over Wide Grip Rows Both Arms	1	50	Back
Laying on Ball Abdominal Crunches Hands by Head With Band	1	60	Abs
Jump Rope	2	30	Cardio

Day 1
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension Both Legs	3	20	Legs
Standing Squat With Band	1	30	Legs
Jump Rope	1	30	Cardio
Machine Leg Press Both Legs	3	10	Legs
Prone Machine Leg Curl Alternating Legs	3	20	Legs
Standing Dumbbell Shoulder Press Alternating Arms	4	10	Shoulders
Standing Side Raise With Band Both Arms	3	15	Shoulders
Jump Rope	1	30	Cardio
Standing Dumbbell Front Raise Both Arms	3	15	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	4	40	Abs
Day 2
Exercise	Sets	Reps	Muscle Group
Dumbell Bench Press On Ball Alternating Arms	3	10	Chest
Barbell Bench Press On Bench With Band	3	5	Chest
Standing Bicep Curl Dumbbell Both Arms	3	10	Arms
Standing Kickbacks Both Arms With Band	3	10	Arms
Standing Both Legs Preacher Curls One Arm	4	10	Arms
Standing Cable Triceps Extension Both Arms	3	15	Arms
Standing Cable Machine Close Grip High Rows Both Arms	3	12	Back
Bent Over Standing Lat Pulldowns With Band Both Arms	2	30	Back
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Day 3
Exercise	Sets	Reps	Muscle Group
Seated Machine Leg Extension One Leg	3	25	Legs
Jump Rope	1	30	Cardio
Barbell Squat With Ball	3	12	Legs
Alternating Front Lunge with Band attached in Front	4	12	Legs
Step Ups Alternating Legs	3	12	Legs
Dumbbell Side Lunge	3	6	Legs
Seated On Bench Barbell Military Press	3	10	Shoulders
Standing Dumbbell Side Raise Both Arms	3	10	Shoulders
Standing Dumbbell Front Raise Both Arms	3	10	Shoulders
Standing Barbell Upright Row With Band	3	6	Shoulders
Laying on Ground Abdominal Crunches Hands by Head	5	30	Abs
Day 4
Exercise	Sets	Reps	Muscle Group
Barbell Incline Bench Press On Bench With Band	3	10	Chest
Dumbbell Incline Bench Press On Bench Alternating Arms	3	6	Chest
Jump Rope	1	30	Cardio
Standing Low Cable Flys Both Arms	3	10	Chest
Standing Chest Fly With Band One Arm	3	10	Chest
Seated On Bench Bicep Curl Dumbbell Alternating Arms	3	12	Arms
Standing Both Legs Over Head Tricep Extension Both Arms	5	20	Arms
Laying on Ball Abdominal Crunches Hands by Head	5	30	Abs
Standing High Bicep Curls Both Arms	5	15	Arms
Standing Kickbacks Alternating Arms With Band	5	10	Arms
Day 5
Exercise	Sets	Reps	Muscle Group
Barbell Squat	1	60	Legs
Barbell Bench Press On Bench	1	60	Chest
Standing Barbell Military Press	1	50	Shoulders
Barbell Bent Over Wide Grip Rows Both Arms	1	50	Back
Laying on Ball Abdominal Crunches Hands by Head With Band	1	60	Abs
Jump Rope	2	30	Cardio