Just Bands 4 Week Strength Program
Oct 22, 2012
Try this 4 week Band Only workout and get an understanding of How effective the Bands are.
When you train there are many excuses why NOT to get to the gym or workout wherever fitness finds you. If you have been a frequent follower of workouttrainer.com and any of my or Jim Stoppani's fitness videos, you know how much of an advocate we are of using the bands.
By having a set of the Bands we recommend there is absolutely NO excuse why you cannot train no matter where you are. "Well, I don't have a workout to follow or even know how to use or set up the bands." No more excuses as this article contains a recommended workout to try. Now if you have logged in or signed up, I have a complete Workout section that is dedicated to Band Only workouts that release each month in the workout section in the Member area. So if you travel, cannot get to the gym or are on top of a mountain camping, all you need is the Workouttrainer.com app and a set of your bands.
Before i go any further, let me shed some light on the main benefits of the bands so you can understand and share the knowledge you are just about to receive.
Benefit- The benefit of this is that when you use the bands and have the weight increase in tension your muscles work harder to move the load.
Example- An example of this would be to look at the biceps curl. If you curl a 30lb. dumbbell upward, at no point does that dumbbell get heavier right? But, we all are weaker at the beginning of the exercise when the arm is fully extended. Ads you curl up the biceps become more activated and you actually get stronger. So in other words you are not lifting as much weight as you could when you do a full biceps curl. You guessed it, you are only lifting as WEAK as you are.
When you use the bands, as you curl upward the load or weight gets heavier because the tension of the bands becomes more taught. So no as you are getting stronger, the bands are getting heavier. As a result you are working harder as well as recruiting more muscle fibers because the load gets heavier.
Conclusion- Using the bands will have your muscles become stronger, work harder and increase in musculature.
Benefit- This is beneficial because our muscles have the ability to fire and contract fast. By performing reps fast we recruit more of the Type 2B Fast Twitch Muscle fibers which convert into Type A, WHICH are the Biggest and the Strongest Muscle Fibers in the Body. An example of this is to look at the Muscle Definition in a sprinter compared to that of a marathon runner. One if comprised of Fast Twitch Muscle Fibers predominantly while the other is all Slow twitch. Which would you rather look like? The bands are not controlled by gravity which allows you to move each rep as fast as possible. With Free weight we cannot move the weight as fast as possible without losing control over the movement because of momentum. *Note- Unless momentum of the exercise is apart of the goal such as in a power clean, Snatch etc...
Example- Looking again at the biceps curl, if you were to try and move the dumbbell or barbell up and down as fast as possible you would not be able to control the movement and get no benefit to the intended muscles you want to work. Your muscles have the ability to move fast and powerful, so why do you never train as fast as possible? The answer is because in a normal gym setting you cannot. However add some bands to your routine and not the dynamic of the workout completely changes.
When you add bands you can now perform the reps fast and as hard and powerful as possible without momentum altering your control over the movement.
Conclusion- Recent research has shown that when you add bands into a workout you will see up to 35% more muscle fiber activation then when they are not introduced into a workout. By adding the bands or training with them, you will get Bigger Stronger, better looking muscles.
If you are anything like me, (a visual learner) you might need a video to better help understand this process. So here is a Video to help review the process i just described above
By having a set of the Bands we recommend there is absolutely NO excuse why you cannot train no matter where you are. "Well, I don't have a workout to follow or even know how to use or set up the bands." No more excuses as this article contains a recommended workout to try. Now if you have logged in or signed up, I have a complete Workout section that is dedicated to Band Only workouts that release each month in the workout section in the Member area. So if you travel, cannot get to the gym or are on top of a mountain camping, all you need is the Workouttrainer.com app and a set of your bands.
Before i go any further, let me shed some light on the main benefits of the bands so you can understand and share the knowledge you are just about to receive.
Benefits
1.) Unlike Free Weight the bands increase in tension (weight or they get heavier) the further you stretch them.
Benefit- The benefit of this is that when you use the bands and have the weight increase in tension your muscles work harder to move the load.
Example- An example of this would be to look at the biceps curl. If you curl a 30lb. dumbbell upward, at no point does that dumbbell get heavier right? But, we all are weaker at the beginning of the exercise when the arm is fully extended. Ads you curl up the biceps become more activated and you actually get stronger. So in other words you are not lifting as much weight as you could when you do a full biceps curl. You guessed it, you are only lifting as WEAK as you are.
When you use the bands, as you curl upward the load or weight gets heavier because the tension of the bands becomes more taught. So no as you are getting stronger, the bands are getting heavier. As a result you are working harder as well as recruiting more muscle fibers because the load gets heavier.
Conclusion- Using the bands will have your muscles become stronger, work harder and increase in musculature.
2.) Unlike Free Weights with bands you can move the weight as fast as possible
Benefit- This is beneficial because our muscles have the ability to fire and contract fast. By performing reps fast we recruit more of the Type 2B Fast Twitch Muscle fibers which convert into Type A, WHICH are the Biggest and the Strongest Muscle Fibers in the Body. An example of this is to look at the Muscle Definition in a sprinter compared to that of a marathon runner. One if comprised of Fast Twitch Muscle Fibers predominantly while the other is all Slow twitch. Which would you rather look like? The bands are not controlled by gravity which allows you to move each rep as fast as possible. With Free weight we cannot move the weight as fast as possible without losing control over the movement because of momentum. *Note- Unless momentum of the exercise is apart of the goal such as in a power clean, Snatch etc...
Example- Looking again at the biceps curl, if you were to try and move the dumbbell or barbell up and down as fast as possible you would not be able to control the movement and get no benefit to the intended muscles you want to work. Your muscles have the ability to move fast and powerful, so why do you never train as fast as possible? The answer is because in a normal gym setting you cannot. However add some bands to your routine and not the dynamic of the workout completely changes.
When you add bands you can now perform the reps fast and as hard and powerful as possible without momentum altering your control over the movement.
Conclusion- Recent research has shown that when you add bands into a workout you will see up to 35% more muscle fiber activation then when they are not introduced into a workout. By adding the bands or training with them, you will get Bigger Stronger, better looking muscles.
If you are anything like me, (a visual learner) you might need a video to better help understand this process. So here is a Video to help review the process i just described above
The Workout
Week 1
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 3 | 30 | Cardio |
| Adductor Side Steps | 4 | 10 | Legs |
| Standing Squat With Band | 4 | 15 | Legs |
| Standing One Leg Bicep Curl With Band Both Arms | 4 | 20 | Arms |
| Standing Kickbacks One Arm With Band | 4 | 20 | Arms |
| Alternating Front Lunge with Band attached in Front | 3 | 10 | Legs |
| Laying On Ground Feet On Ball Leg Curl Both Legs | 4 | 10 | Legs |
| Jumping Lunge | 3 | 10 | Legs |
| V-Ups With No Equipment | 4 | 30 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 3 | 30 | Cardio |
| Standard Push Ups On Ground/Power Push Up | 3 | 15 | Chest |
| Standing Incline Chest Fly With Band One Arm | 3 | 12 | Chest |
| Barrel Throws with Band | 3 | 15 | Shoulders |
| Standing Shoulder Press Alternating Arms | 3 | 12 | Shoulders |
| Standing Side Raise With Band Alternating Arms | 3 | 12 | Shoulders |
| Ball Push Ups Ball On Ground | 3 | 10 | Chest |
| Jump Rope | 3 | 30 | Cardio |
| Laying on Ball Abdominal Crunches Hands by Head | 4 | 30 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 3 | 30 | Cardio |
| Prone Cobras On Ball With Band Both Arms | 4 | 20 | Back |
| Standing Overhead Pulldowns With Band Both Arms | 4 | 15 | Back |
| Jump in Place | 3 | 10 | Plyometrics |
| Jump Rope | 3 | 30 | Cardio |
| Standing Wide Grip High Rows With Band Alternating Arms | 3 | 15 | Back |
| Laying on Ground Abdominal Crunches Hands Straight Up | 4 | 25 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 3 | 30 | Cardio |
| Jump Squat | 3 | 15 | Legs |
| Front Squat With Band | 3 | 12 | Legs |
| Standing Triceps Extension With Band Alternating Arms | 3 | 15 | Arms |
| Standing Bicep Curl With Band Both Arms | 3 | 15 | Arms |
| Laying On Ground Feet On Ball Leg Curl Both Legs | 3 | 15 | Legs |
| V-Ups With No Equipment | 4 | 25 | Abs |
Week 2
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 1 | 30 | Cardio |
| Adductor Side Steps | 2 | 20 | Legs |
| Standing Squat With Band | 3 | 10 | Legs |
| Standing One Leg Bicep Curl With Band Both Arms | 3 | 15 | Arms |
| Standing Kickbacks One Arm With Band | 3 | 15 | Arms |
| Alternating Front Lunge with Band attached in Front | 3 | 10 | Legs |
| Laying On Ground Feet On Ball Leg Curl Both Legs | 3 | 10 | Legs |
| Jumping Lunge | 3 | 8 | Legs |
| V-Ups With No Equipment | 3 | 25 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 3 | 30 | Cardio |
| Standard Push Ups On Ground/Power Push Up | 3 | 10 | Chest |
| Standing Incline Chest Fly With Band One Arm | 3 | 10 | Chest |
| Barrel Throws with Band | 2 | 12 | Shoulders |
| Standing Shoulder Press Alternating Arms | 2 | 15 | Shoulders |
| Standing Side Raise With Band Alternating Arms | 3 | 8 | Shoulders |
| Ball Push Ups Ball On Ground | 3 | 12 | Chest |
| Jump Rope | 1 | 30 | Cardio |
| Laying on Ball Abdominal Crunches Hands by Head | 3 | 25 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 1 | 30 | Cardio |
| Prone Cobras On Ball With Band Both Arms | 3 | 8 | Back |
| Standing Overhead Pulldowns With Band Both Arms | 3 | 15 | Back |
| Jump in Place | 3 | 15 | Plyometrics |
| Jump Rope | 3 | 30 | Cardio |
| Standing Wide Grip High Rows With Band Alternating Arms | 3 | 15 | Back |
| Laying on Ground Abdominal Crunches Hands Straight Up | 3 | 30 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 3 | 30 | Cardio |
| Jump Squat | 3 | 12 | Legs |
| Front Squat With Band | 3 | 15 | Legs |
| Standing Triceps Extension With Band Alternating Arms | 3 | 12 | Arms |
| Standing Bicep Curl With Band Both Arms | 3 | 10 | Arms |
| Laying On Ground Feet On Ball Leg Curl Both Legs | 3 | 6 | Legs |
| V-Ups With No Equipment | 3 | 25 | Abs |
Week 3
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 1 | 30 | Cardio |
| Adductor Side Steps | 3 | 12 | Legs |
| Standing Squat With Band | 3 | 15 | Legs |
| Standing One Leg Bicep Curl With Band Both Arms | 3 | 10 | Arms |
| Standing Kickbacks One Arm With Band | 2 | 15 | Arms |
| Alternating Front Lunge with Band attached in Front | 3 | 6 | Legs |
| Laying On Ground Feet On Ball Leg Curl Both Legs | 3 | 12 | Legs |
| Jumping Lunge | 2 | 12 | Legs |
| V-Ups With No Equipment | 3 | 30 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 3 | 30 | Cardio |
| Standard Push Ups On Ground/Power Push Up | 3 | 8 | Chest |
| Standing Incline Chest Fly With Band One Arm | 2 | 15 | Chest |
| Barrel Throws with Band | 3 | 15 | Shoulders |
| Standing Shoulder Press Alternating Arms | 3 | 12 | Shoulders |
| Standing Side Raise With Band Alternating Arms | 3 | 10 | Shoulders |
| Ball Push Ups Ball On Ground | 3 | 8 | Chest |
| Jump Rope | 1 | 30 | Cardio |
| Laying on Ball Abdominal Crunches Hands by Head | 3 | 30 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 1 | 30 | Cardio |
| Prone Cobras On Ball With Band Both Arms | 3 | 12 | Back |
| Standing Overhead Pulldowns With Band Both Arms | 3 | 10 | Back |
| Jump in Place | 2 | 30 | Plyometrics |
| Jump Rope | 3 | 30 | Cardio |
| Standing Wide Grip High Rows With Band Alternating Arms | 3 | 15 | Back |
| Laying on Ground Abdominal Crunches Hands Straight Up | 3 | 25 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 3 | 30 | Cardio |
| Jump Squat | 3 | 8 | Legs |
| Front Squat With Band | 3 | 8 | Legs |
| Standing Triceps Extension With Band Alternating Arms | 3 | 8 | Arms |
| Standing Bicep Curl With Band Both Arms | 3 | 10 | Arms |
| Laying On Ground Feet On Ball Leg Curl Both Legs | 3 | 8 | Legs |
| V-Ups With No Equipment | 3 | 15 | Abs |
Week 4
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 1 | 30 | Cardio |
| Adductor Side Steps | 2 | 15 | Legs |
| Standing Squat With Band | 2 | 10 | Legs |
| Standing One Leg Bicep Curl With Band Both Arms | 3 | 12 | Arms |
| Standing Kickbacks One Arm With Band | 3 | 15 | Arms |
| Alternating Front Lunge with Band attached in Front | 3 | 8 | Legs |
| Laying On Ground Feet On Ball Leg Curl Both Legs | 3 | 6 | Legs |
| Jumping Lunge | 3 | 15 | Legs |
| V-Ups With No Equipment | 3 | 25 | Abs |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 3 | 30 | Cardio |
| Standard Push Ups On Ground/Power Push Up | 3 | 12 | Chest |
| Standing Incline Chest Fly With Band One Arm | 3 | 15 | Chest |
| Barrel Throws with Band | 3 | 10 | Shoulders |
| Standing Shoulder Press Alternating Arms | 3 | 15 | Shoulders |
| Ball Push Ups Ball On Ground | 3 | 8 | Chest |
| Jump Rope | 1 | 25 | Cardio |
| Laying on Ball Abdominal Crunches Hands by Head | 3 | 25 | Abs |
Day 3
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 1 | 30 | Cardio |
| Prone Cobras On Ball With Band Both Arms | 2 | 15 | Back |
| Standing Overhead Pulldowns With Band Both Arms | 3 | 15 | Back |
| Jump in Place | 3 | 30 | Plyometrics |
| Jump Rope | 3 | 30 | Cardio |
| Standing Wide Grip High Rows With Band Alternating Arms | 3 | 15 | Back |
| Laying on Ground Abdominal Crunches Hands Straight Up | 3 | 25 | Abs |
Day 4
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Jump Rope | 3 | 30 | Cardio |
| Jump Squat | 3 | 15 | Legs |
| Front Squat With Band | 3 | 6 | Legs |
| Standing Triceps Extension With Band Alternating Arms | 3 | 10 | Arms |
| Standing Bicep Curl With Band Both Arms | 3 | 15 | Arms |
| Laying On Ground Feet On Ball Leg Curl Both Legs | 3 | 6 | Legs |
| V-Ups With No Equipment | 3 | 15 | Abs |
