If you’ve read the myworkouts.io Foundational Training Series, you know there are many factors to consider when training for maximum muscle growth. Only the optimal amounts of intensity, volume, frequency, exercise choice, exercise order, exercise technique, periodization, and progressive overload will help you to grow muscle as quickly as possible.
This 3 day resistance band workout takes all of those factors into consideration so that you don’t have to worry about whether you are doing what it takes to reach your muscle growth potential! Even quarantine shouldn’t limit you from performing every exercise in this workout plan.
This workout plan is organized into one Push/Pull/Leg cycle, leaving you with either 4 days of the week to recover, or just one if you want to run through the cycle twice per week. Either way, this program will give you a great foundation for any resistance training program later on, and will hit all major muscle groups.
From personal experience, I can guarantee that with the right nutrition and sleep, this workout will bring serious results.
How much weight should I use?
For each exercise, you want to pick a level of resistance that ensures you reach failure within the rep range indicated. So for the first exercise, pick a weight that you will fail in the 10-12 rep range for the first 2 sets, and within the 8-10 rep range on the last set
How can I Increase the resistance using only bodyweight?
While you may not be able to just stack on another plate or grab a heavier dumbbell like you usually would, there are plenty of other ways to add resistance. Taking heavier weights out the equation is an opportunity to focus on the other aspects of an exercise. The easiest way to increase resistance is to slow down your reps- this will help you in two different ways.
First, making your reps slow will most definitely make the exercise more difficult and add that extra difficulty you usually only find with heavier weights. Second, slowing down your reps will force you to perform them in a smoother, more engaged manner that will improve your mind/muscle connection. If you master the exercises with an ultra slow technique, your technique and strength at normal speed will improve exponentially.
So for example, if you want to max out at 6 reps, pick a tempo that only allows you to perform that many. Even ultra slow tempos like 10 seconds are fair game!
How should I perform each exercise?
Regardless of the tempo or the rep range, you want to make sure you are in complete control of the motion at all times. This means you want to perform each rep smoothly and under control. This is a workout that prioritized muscle growth, not strength, so if this means using a lighter weight than you usually do, so be it!
In general, you want to spend 2-3 seconds in both the concentric and eccentric motion for each repetition.
How Should I Adjust the rep range/weight used over time?
In order to continuously challenge your muscles and periodize your program, you’ll want to change the rep range and intensity in phases:
Weeks 1 through 4, you’ll perform 10-12 reps per set, with 8-10 reps on the final set for each exercise
Weeks 5 through 8, you’ll perform 8-10 reps per set, with 6-8 reps on the final set for each exercise
Weeks 9 and 10, you’ll perform 8-10 reps per set, with 6-8 reps on the final set for each exercise
Weeks 11 and 12, you’ll perform 8-10 reps per set, with 6-8 reps on the final set for each exercise
On week 13, you’ll take a rest week. This will give your body a chance to recharge, after which you’ll start again on phase 1!
Can you get ripped from just resistance bands?
Absolutely. You can get "ripped" by building muscle mass, and then losing the fat around that muscle mass in order to reveal a defined "shredded" physique. Both the muscle growth and fat loss process work best when combined with a resistance workout, which resistance bands can absolutely supply. For more on training for muscle growth and fat loss, be sure to check out our articles on Training for Muscle Growth and Training for Fat Loss.
Do resistance band workouts really work?
Yes- if you do them correctly. When I say “correctly”, I mean using the optimal amount of intensity, volume, frequency, exercise choice, exercise order, exercise technique and progressive overload to maximize muscle growth over 3 phases. Of course, you'll also need to ensure that you are using good form! Be sure to check out our article on Training for Muscle Growth for more detail on all of these important factors!
Is a 3 day full body workout enough?
It depends on what you are trying to accomplish! You can absolutely build muscle by working out 3 days a week, but if you are trying to lose fat it is helpful to exercise every day in order to burn calories and lose weight a bit more easily.
Is it OK to use resistance bands everyday?
Yes it is ok to use resistance bands every day, but you should make sure you aren't exercising the same muscle group two days in a row, and leave around 48 hours for any one muscle group to recover before working it out again.