Obsah

DO RESISTANCE BANDS BUILD MUSCLE?...................................................................................1

PROS............................................................................................................................................2
Consistant resistance..............................................................................................................2
Placement of load...................................................................................................................2
The weight of weights.............................................................................................................3
Flexibility.................................................................................................................................3
Control....................................................................................................................................3
No cheating!............................................................................................................................4
Rehabilitation..........................................................................................................................4
CONS...........................................................................................................................................5
Accurate..................................................................................................................................5
Progressive..............................................................................................................................5
Durable....................................................................................................................................6
Variety.....................................................................................................................................6
CONCLUSION...............................................................................................................................7
DO YOU NEED WEIGHTS?...........................................................................................................7
BUYING TIPS................................................................................................................................7
Buy a Variety of Bands............................................................................................................8
Buy Comfortable, Easy-to-Use Bands.....................................................................................8
Keep it Simple.........................................................................................................................8
Buy Accessories.......................................................................................................................8
Posilovací guma StrongGear 27-68 kg | Hsport......................................................................8

DO RESISTANCE BANDS BUILD MUSCLE? 

One of the most frequently asked questions when it comes to resistance bands vs
weights is ‘do resistance bands build muscle?’. 

When observed out of context, this question is easy to answer. Do resistance bands
build muscle? Of course they do. 

They pack a good amount of resistance considering their size and price, and if your
main goal is to burn fat and gain muscle mass they can certainly help you to achieve
your goals alongside a nutritious diet. 
However, we’re going to take things a little deeper than the initial question of ‘do
resistance bands build muscle?’, as we don’t think that that’s all you’re asking. We’re
going to assume that the real question is do resistance bands build muscle as well as
weights can? 

If you read over what we have so far, it seems as though the resistance bands vs
weights argument is almost over. 

It’s pretty clear that weights are an unrivalled force when it comes to packing on
muscle mass and building maximum strength. 

However, we’d say that the answer to ‘do resistance bands build muscle?’ lies in the
goals that you have for yourself. If you’re looking to get lean or gain some muscle
mass and burn fat, they’re absolutely fine and will get you the same if not very similar
results with regular use (especially if you’re working up to the higher resistance
levels). 

However, if you’re looking to gain some serious muscle and dramatically transform
your body, weights will get you better results (and faster). 

If you’re already shredded from strength training with weights though, resistance
bands can certainly be great for maintaining muscle. 

Have you got a long trip coming up with limited access to a gym? Got a busy
schedule for the next few months and worried about wasting time on a busy
commute to the gym? 

Enter resistance bands! You can use them in your home, in hotel rooms, even in the
toilet if needs must… there’s no excuse to lose what you already have! 

Pick up some resistance bands for maintaining muscle mass if you don’t have access
to weights, and you shouldn’t have any real problems. 

Hopefully, this answers your question; ‘do resistance bands build muscle?’ and

you’re feeling ready to go! 

PROS

Consistant resistance

Resistance training is an excellent way to build muscle and lose weight. Free weights
are a staple in the fitness world, but despite their widespread use, free weights have
their drawbacks. Let’s analyze some of the key differences between weights and
resistance bands. Exercises performed with weights can be performed using
momentum throughout the range of motion causing a portion of the exercise to be
weightless. Resistance bands provide constant tension through every movement, no
matter how fast you move. In fact, resistance bands deliver what is called progressive
resistance, which means the resistance actually increases across the concentric
phase of an exercise. So not only do resistance bands maintain tension throughout a
range of motion, they help develop speed and power.

“Because it is isokinetic and it gets harder as you move through, we start to activate
our stabilizer muscles a lot more,” Mundinger said. “So the more I'm pulling on that
band, the more my core muscles have to engage, the more I'm raising my arms up
overhead, the more my stabilizer muscles around my shoulder blades have to
engage. So in physical therapy we love resistance band isokinetic stuff because it
really trains that core stability.”

They can also help you improve your other workouts, including those using
dumbbells. After working with resistance bands, “when I go back to those big
foundational moves like the bench press or the squat or the deadlift, I am stronger
because I have those accessory muscles now engaging more,” Mundinger said.
"Even if you’re not hitting the weight room, they're just great for overall functional
strength that I need to have throughout my day.”

Placement of load

In resistance training, different muscle groups can be targeted by changing the

placement of the load on the body. When using free weights, this is accomplished by
changing your body position relative to weights you are using. You must move your
body to get in the correct position because weights are gravity dependent. Gravity
only pulls the weights in one direction and that is down. So we adjust the angle of our
body to put our joints in the correct position to work the desired muscles. The big
difference with resistance bands is that they provide resistance independent of
gravity. Depending on where the end of the resistance band is anchored, you can
achieve a different line of pull and target the same muscle groups that you would
have had to change your body position to hit using free weights.

The weight of weights

The last and maybe most obvious difference between resistance bands and free
weights is that resistance bands weigh almost nothing. This is important because it
makes resistance bands a much better option for traveling or transporting around.
Additionally, when you have a 20 lb dumbbell, it can only provide 20 lbs of
resistance. If you have a resistance band that is rated at 20 lbs than, because of
progressive resistance, it will provide anywhere from 5 lbs (barely stretched) to 20 lbs
(fully stretched) of resistance. So you have a lot more versatility and freedom with
resistance bands to work a variety of exercises and clients of different fitness levels.

Flexibility 

They may be physically flexible, but we’re talking about their flexibility in terms of how
practical they are. 
Resistance bands open up new doors when it comes to the direction of resistance in
strength training. When they are pulled in a certain direction, the direction of
resistance is automatically in the opposite direction. 

If you’re doing bicep curls and stretching the band from the ground, it the direction of
resistance will be downwards. 

Alternatively, if you attach them to a higher surface and use them for chest flys, the
direction of resistance is backwards in relation to the body (in a near-horizontal
direction). 

You can manipulate the direction of resistance with resistance bands, making them
very handy for accessing different methods of training with the same piece of
equipment. 

 Control 

When it comes to resistance bands vs weights, it’s no secret that resistance bands
are far easier to control. 

When we talk about control, our focus is on the fact that the resistance strength of a
band increases as it is stretched through the range of motion of an exercise. 

For beginners, this is perfect as it gives the user the ability to safely find their
optimum resistance strength. With this, they can avoid any nasty injuries by going too
heavy too fast. 

Those who are more advanced in their training can also benefit from this feature of
resistance bands vs weights, as it is a safe way of controlling how and when their
muscles reach either exhaustion or their full range of motion. 

This can be great in addition to free weights, as you can perform your last few reps
with resistance bands to safely reach exhaustion and improve your range of motion! 

No cheating!

Another point in the battle of resistance bands vs weights is that a lot of people
unknowingly cheat when they use free weights for strength training. 

Due to the direction of resistance always being downwards for free weights (or the
laws of gravity), they tend to keep in motion once they are mobile unless stopped by
the user. They pick up momentum due to their weight, and they become harder to
control. 

An example of this in practice would be when gym goers perform bicep curls with a
dumbbell. When things start to go south in terms of muscle exhaustion, some people
start to use momentum to aid them in lifting the weight. 

This is ‘cheating’ as it utilizes strength from the legs and back (which aren’t
necessarily supposed to be engaged during this exercise). The biceps don’t receive
any benefits from the exercise when momentum is used, and it makes it pretty
useless.

One advantage of resistance bands vs weights is that it’s not possible to use
momentum, as bands work on resistance strength levels rather than mass/weight.
Your biceps are on their own here! 

Rehabilitation 

While both weights and resistance bands can be used for rehabilitation purposes,
one advantage of resistance bands vs weights is that they are undoubtedly safer and
easier to use in this context. 

As we mentioned earlier, resistance bands allow the user to gradually increase the
resistance as they stretch them, as well as allowing them to keep better control of the
band at all times in comparison to free weights. 

This is better for rehabilitation when compared to the gravitational pull, limited
direction of resistance, and the constant weight of free weights. 

Things are much steadier with bands and users will be a lot less likely to experience
any pain or further injury! 

Another thing to note is that resistance bands are much cheaper and more portable
when compared to free weights, making them much easier to get access to without a
visit to the gym during rehabilitation. 

If you're in rehabilitation yourself, you may want to check out the BHF article on
resistance band rehab. 

CONS

Accurate

One of the advantages of free weights vs resistance bands is that they are extremely
accurate when it comes to what they can offer as individual weights. 

What we mean by this is that they are always marked according to their individual
weight, whereas resistance bands can be ambiguous. Some are marked, but not
often by an accurate amount of lbs of resistance they contain. 

Even if they are marked with a specific strength of resistance, you will only feel the
full resistance if you stretch the band to its limit. 
With free weights, you get what you’re given and that’s that! 

“It's hard to know exactly how much resistance you're pulling with,” Mundinger said,
so people who really want to be scientific about the amount of weight they're lifting
won’t be able to do that. They’re also not as helpful for training power moves like
Olympic lifts, she said.

“And you're probably not going to get quite as ripped,” she said. “Because the
resistance is changing as I move, I can't take my body through a full range of
motion." With a squat, for example, "I can't get my body to do a full deep squat with
resistance bands unless they're really light," she added. "To get big and strong and
ripped like we would with full-body motions that we can do with
dumbbells, kettlebells and barbells, it's hard to do because you're going to be starting
at the bottom with really light resistance and ending with really hard resistance, and
it's just impossible to create that power motion.”

Progressive 

Bodybuilders and fitness fanatics will use this as the main reason to ditch bands in
favour of free weights, so we’re hardly going to ignore it! 

One main issue that people see with bands is that they have limitations when it
comes to strength and muscle mass progression. 

Free weights allow you to quickly max out your personal best and therefore progress
to heavier weights in just a few weeks. This is mainly due to the fact that if they are
used properly and without the assistance of momentum, your muscles take on their
full (and constant) weight. 

As your muscles adapt to taking on a constant weight, they ultimately become

stronger than they would from straining against a variable weight for the same
amount of time. 

Overall, weights have more scope for improvement over time. The ‘heavier’ models
of resistance bands only go up to 200lbs, which is equivalent to around 90kg.

Although this is an excessive amount of resistance, it is only completely achieved

when the bands are stretched to their full capacity, whereas 90kg dumbbells always
provide this amount of resistance. 

We’re not saying that bands are completely inferior or can’t provide you with similar
strength or muscle mass, but weights are probably the better choice if you’re looking
to go into full-blown bodybuilding or to gain muscle mass in a hurry. 

Durable 

Perhaps one of the less talked about benefits of free weights vs resistance bands is
their durability. 
You know the old saying; ‘penny wise, pound foolish’? That’s the kind of angle we’re
getting at here. 

While resistance bands are much cheaper than weights, many in the fitness
community are quick to call their longevity into question. Resistance bands have
been known to wear out pretty quickly (depending on their quality), whereas free
weights are made of more sustainable materials than rubber or plastic and tend to
last much longer. 

Even when bands last a while and don’t snap or tear, they can become slack and
offer less resistance than they once did. 

The durability of free weights is definitely something to consider when weighing up

resistance bands vs weights, and may even urge you to invest more money into
equipment that will last longer. 

Variety 

If we’re looking at resistance bands vs weights in general rather than just focusing on
free weights, it becomes quite clear that weights provide more variety through being
available in so many different forms. 

There are many different types of weights to choose from, including:

 Free weights - dumbbells, kettlebells, barbells, medicine balls, sandbells,

sandbags, etc.
 Weight machines - leg press, hip adduction, hip abduction, leg extension,
bicep curl, tricep extension, etc. 

From barbells to weighted bags, it’s clear that weights come in many different shapes
and forms. This gives them plenty of ammunition in the battle of resistance bands vs
weights. 

Although resistance bands do come in different forms, they are certainly not as
varied as weights are. Let’s face it, you can only design a band a certain number of
ways yet with weights you can get creative. 

The list of objects that are able to have weight added to them seems endless, and we
can only imagine the new fads of weights that will be released in the future.  

Want to know more about the different types of resistance bands? Check
out OriGym's benefits of resistance bands article to find out more! 

CONCLUSION
We’re drawing near the end of our debate over resistance bands vs weights, and this
calls for a real answer for our readers. 
Our ultimate conclusion to resistance bands vs weights is that you should aim to train
with both. Think about it; there are many advantages and disadvantages to both, you
may as well take all the advantages and leave with no downsides. 

If you train with both weights and resistance bands, you’ll never get bored. You’ll
always have bands on the go when you’re travelling and a nice set of weights to
come back to. 

You’ll be able to get the body that you want and rest assured that you’re not missing
out on something that other fitness fanatics are seeing real results with. 

DO YOU NEED WEIGHTS?

If you’re wanting to bulk up considerably, yes. If you’re just looking to get lean and
improve your overall fitness then not necessarily. 

However, here at OriGym we feel that weights are an important aspect of a strength
training routine as well as resistance bands, and recommend that you take using
both into consideration! 

BUYING TIPS
There are a number of things to consider when purchasing bands for training. Here
are some tips to make sure you spend your money wisely.

Buy a Variety of Bands

Most bands are color-coded according to tension level (e.g., light, medium, heavy,
very heavy).3 It's best to have at least three—light, medium, and heavy—since
different muscle groups will require different levels of resistance. A favorite for many
exercisers are SPRI bands. Take a look at the tension level for each color so you can
buy a variety.

Buy Comfortable, Easy-to-Use Bands

Some bands you find in stores offer interchangeable handles, which means you have
to take them off and on to use different bands. Some have handles that are larger
than normal or made of hard plastic. These are minor issues, but they can make
using your bands more difficult than it needs to be.

Try to buy bands with padded handles and make sure you don't have to change them
out.
Keep it Simple

There are a wide variety of bands available—figure 8's, double bands, circular bands,
etc. If you're just getting started, stick with your basic long tube with handles. Once
you figure out how to use it, you may want to buy other types later for variety.

Buy Accessories

One key to using bands is having different ways to attach them. If you have a sturdy
pole or stair rail in your house to wrap the band around for exercises like chest
presses or seated rows, you may not need extras. But, if you don't, you may want a
door attachment. You can also buy ankle cuffs, different handles, and other
accessories.

Posilovací guma StrongGear 27-68 kg | Hsport

www.hsport.cz /p9998-posilovaci-guma-stronggear-27-68-kg.php

Posilovací gumy začali před několika lety používat ti nejsilnější powerlifteři

z Westside barbell. Jejich silový klub je celosvětovou powerliftingovou jedničkou
v počtu silových rekordů a vyhraných závodů.

Od Westside barbell jej postupně převzali téměř všichni vrcholoví atleti po celém
světě. V každém sportu, kde je potřeba brutální síla a spousta svalové hmoty, se
Power bands sportovci naučili v tréninku využívat. Není se čemu divit. Fungují
dokonale.

Abych dobře vysvětlil, jak přesně gumy fungují, musím nejprve vysvětlit, jak to chodí
v posilovně bez nich. Při cvičení v posilovně používáme především statickou zátěž.
To znamená, že např. 100 kg činka má stále 100 kg. Cvičební zátěž se v průběhu
cviku nemění. Tedy při benchpressu se 100 kg činkou je zátěž stejná v horní i dolní
pozici cviku, s nataženými i pokrčenými pažemi.

Jenže člověk je v každé části cviku jinak silný. V horní pozici benchpressu zvedneme
více než v dolní pozici benchpressu. To samé platí i u dalších cviků. V horní pozici
dřepu, téměř ve stoje, jsme nejsilnější, a naopak v dolní pozici dřepu už tak silní
nejsme. Toto platí u mrtvého tahu, při tlacích nad hlavu, u bicepsových zdvihů,
u kliků na bradlech. Sakra, platí to i u stahování kladky na triceps…

Aby svaly rostly a sílily, je potřeba je pořádně zatížit. Musíte je hodně „vystresovat“,
aby se na daný stres mohly adaptovat růstem a zesílením.
Bohužel, při použití pouze lineární zátěže přicházíme o spoustu toho tak důležitého
stresu pro svaly. S lineární zátěží v průběhu cviku svaly nepracují stále na 100%.
V horní pozici benchpressu jsou svaly „línější“ než v dolní. V horní pozici dřepu
nejsou svaly tak stresovány jako v pozici dolní. A tak dále u dalších cviků.

Tento problém se dá ale jednoduše vyřešit pomocí metody dynamické zátěže.

Naštěstí existuje jednoduchý způsob, jak ze statické zátěže udělat zátěž

dynamickou. Tedy aby činka měla např. v dolní pozici benchpressu 50 kg a v horní
pozici benchpressu 70 kg.

Stačí použít tzv. power bands – elastické gumové expandéry.

Např. při cvičení benchpressu za každou stranu činky zaháknete gumu a připevníte
je nějakým způsobem směrem k zemi. Čím více gumu natahujeme, tím větší odpor
nám klade. Takže čím výš je činka, tím víc guma tahá a tím větší máte zátěž.

Takže například můžeme nastavit, aby činka měla v dolní pozici benchpressu ca.
50 kg a v horní pozici ca. 70 kg. A protože jsme v horní pozici benchpressu silnější
než v dolní, tak taková dynamická zátěž bude kopírovat naši silovou křivku. Bude
kopírovat to, jak jsme v dané pozici cviku silní.

Svaly budou muset makat na 100% v celém rozsahu pohybu. Nejenom v dolní části
benchpressu. Už nebudou v horní pozici benchpressu líné, ale budou maximálně
vystresované v celém rozsahu benchpressu. Tento velký stres bude mít za následek,
že Ti svaly porostou a zesílí jako nikdy předtím.