Challenge Pending: Resistance Band Challenge (30 Days)

Resistance Band Challenge (30 Days)

30 days of constant resistance band usage to show you what sort of strength and/or muscle development is possible with a little commitment.

This is one of the resistance bands that I'll be using:

In terms of resistance band training, it's seriously under-appreciated and under-estimated with scientific evidence that suggests that the body responds to it better than your traditional weights/machines.

It's essentially just a big elastic band and although it can come in a ribbon or tube form, for the purposes of this challenge, I'll be using the band form.

I've purchased the X-Light (5-16kg), Medium (14-27kg)  and Heavy (18-36kg) bands on this occasion.

You can find the exact resistance bands I use here on Amazon.

It's also worth picking up a door anchor too (the same one I use) here. This makes the bands a little more versatile.

What are resistance bands?

Bands provide excellent resistance across virtually every muscle in your body and can be utilised in an alternative way to your usual freeweights or machines, there's nothing that you can't do with a resistance band to what you can do in the gym.

The beauty of resistance bands is the Linear variable resistance it offers so gravity no longer has a say in your muscle development.

Linear Variable Resistance (LVR) means that the load progressively increases as the range of motion increases. Forms of resistance exercise that utilize LVR include resistance bands, chains and some machines. Picture the barbell bench press with 100 lbs of weight on the bar, without the need to set your bench to incline or decline.

Bands provide constant resistance when performing Concentric, Isometric and Eccentric contractions, unlike weights that again are reliant on gravity, typically reliant on the concentric motion the majority of the time.

Research

I take influence from both James Grage and Jeff from Athlean-X, both are incredibly knowledgeable with some brilliant content worth referring to.

As a means to raise awareness for these guys, links to their respective channels are below:

James Grage - YouTube

ATHLEAN-X™ - YouTube

In terms of science, both of the above provide excellent understanding of the mechanics and biology stresses but, my favourite is Dr Jim Stoppani given the in-depth analysis and coverage of the resistance band, you can find his 'workings out' here.

Routine

I've opted for a 3-day split, with multiple areas being targeted on each day.

Comparing the experts (above), I have compiled a list of the exercises that appear to be the most beneficial for each area.

I call this routine, The Scouse Triple.

Chest and Triceps (#1)

Band Chest Press

The Saw

Crossover Push-up

Resistance Push-up

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Wrap-around Press

Upper Chest Pullover

Prone Punch-out

Band-assisted dips

Cavaliere Crossover

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Band Tricep Kickback (Reverse Grip, Hammer Grip or Palms Up Grip)
Band Overhead Tricep Extension
Band Pushdown
Band One-Arm Pushdown

Back, Shoulders and Biceps (#2)

Band Upright Row
Band Lateral Raise
Band Overhead Jackhammers
Band Pull-Aparts
Band Overhead Shoulder Press
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Band Shoulder Press
Band Serratus Punches
Band Reverse Fly
Band Face-Pulls
Band Bent-over Row

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Band Concentration Curl
Band Bicep Curls
Band Hammer Curl
Single Arm Resistance
Single Arm Resistance
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Single Arm Resistance Band Hammer Curl
Resistance Band Bicep Curl
Resistance Band Reverse Resistance Band
Band Reverse Bicep Curl 

Legs (#3)

Band Thrusters
Band Squat

Band Extension

I'll be performing 3-4 exercises from each group (each component) for this 3-day split.

In the meantime, you might want to take the opportunity to grab yourself a set of bands here in preparation and do the challenge with me.

Content coming soon...