WP_Post Object ( [ID] => 21195 [post_author] => 4 [post_date] => 2017-02-20 07:00:49 [post_date_gmt] => 2017-02-20 07:00:49 [post_content] =>

Exercise Swaps for Healthier Shoulders

The shoulder is the second most injured joint in body for several reasons.

1. The shoulder relies on muscles to keep it stable versus the construction of the joint. As a result, muscles have to be both simultaneous stabilizers and dynamic movers.
2. The thoracic spine or mid-spine becomes restricted with age (especially in rotation). This leads to structures in the shoulder becoming overused and placed in bad postural positions while being asked to generate force.
3. Shoulder muscle strength is often unbalanced due to a greater use of the anterior muscles versus the back muscles.
4. Life requires the arms to constantly reach overhead or out in front of the body which are the movements that lead to wear and tear on the shoulders.
5. Strength training is only done with weights using open chain movements performed primarily along a vertical plane of motion. This places a great deal of tension on the tendons and cartilage of the shoulder when performed repeatedly.
6. Shoulder flexibility is often lost due to general age as well as a poor understanding of how best to stretch the shoulder.

Regardless if these reasons make complete sense or not, the fact is if you're following a traditional shoulder strength training program you will most likely begin to experience some level of shoulder pain or injury eventually. Having personally experienced this and treated 100’s of shoulder patients in physical therapy, I have discovered a better way to strength train the shoulders, especially for those over 40.

5 Shoulder Exercises That Routinely Lead to Shoulder Pain

There are 5 shoulder exercises that are routinely done that lead to 90% of shoulder pain and injury.

1. Shoulder presses which include Push Presses, Military Presses, Jerk Presses or Behind the Neck Presses
2. Upright Rows which are sometimes called High Pulls
3. Stretching that moves the arm on the body
4. Triceps Dips which include Machine Dips, Seated Dips or Traditional Dips
5. Bench Presses or Incline Presses

Let’s take you through band exercise swaps you can do for these that will keep your shoulders strong, mobile, healthier and much happier.

1. Band Shoulder Presses vs Barbell, Dumbbell or Kettlebell Shoulder Presses

A Barbell or Dumbbell Overhead Press can only be performed in a straight vertical direction. A Band Overhead Press allows individuals to work more in the scapular plane by being able to move laterally while pressing overhead. This modification is going to be significantly more rotator cuff friendly and decrease the chance of rotator cuff impingement during the pressing movement.

2. Band High Pulls and Pull a Parts vs. Barbell Upright Rows

Band High Pulls allow individuals to incorporate a Lateral Pull a Part at the top of the motion which allows the scapular muscles to stabilizer more effectively. It also decreases the need for extreme internal rotation of the shoulder which can lead to the rotator cuff tendons becoming impinged. Barbell Upright Rows do not allow for this modification of internal rotation at the top.

3. Band Distraction Stretching vs. Stretching the Arm on the Body

Traditional shoulder stretching often can create rotator cuff pinching while being less than effective at lengthening out key shoulder muscles. This makes sense since traditional shoulder stretching is done by moving the arm on the body. This requires forces to be driven through the rotator cuff in order to get to the key muscles of the scapula. Band Distraction Stretching drives stretching forces from the center of the body out, thus allowing the scapular muscles to be stretched without having to go through the rotator cuff first.

4. Overhead Tricep Presses vs. Dips

Dips are going to force the shoulder to glide forward and inwardly. This is the perfect mechanism for a rotator cuff impingement, especially in those individuals that do not have good scapular stabilization control. A better exercise to substitute for Dips is a Band Overhead Triceps Press which will challenge the triceps while also activating the lower abs and glutes. With abs and glutes on board, recruitment of the triceps instantly increases.

5. Resisted Push Up Variations vs. Bench Presses

The Bench Press challenges the rotator cuff to become the primary stabilizer of the shoulder, especially in those individuals that do not recruit their scapular stabilizers well. As a result, the rotator cuff is often over challenged during a Bench Press which often leads to inflammation and potential injury. Band Resisted Push Ups assist the rotator cuff with stabilization while automatically recruiting the lower abs and scapular stabilizers to become more active. As a result, the Band Resisted Push Up is a great shoulder friendly alternative exercise for the Bench Press.

Summary

As you can see, the key to keeping your shoulders healthy and happy is making sure the rotator cuffs are kept safe and protected. In our 20s and 30s, the rotator cuff tendon is much more resilient to high levels of tension. However, as we age the tendon becomes more susceptible to inflammation and injury. Finding more effective exercises that build shoulder strength but also keep the shoulder, specifically the rotator cuff, healthy should become a much higher priority than seeing how much weight can be lifted.   Related Articles Best Deltoid Exercises Shoulder Training for Fitness Longevity

---

Keep All Your Joints Happy Including Your Shoulders

Any of these Fitness Band and Workout Resource Packages are a great place to start

[post_title] => 5 Exercise Swaps for Healthier Shoulders [post_excerpt] => Finding more effective exercises that build shoulder strength but also keep the shoulder, specifically the rotator cuff, healthy should become a much higher priority than seeing how much weight can be lifted. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 5-exercise-swaps-for-healthier-shoulders [to_ping] => [pinged] => [post_modified] => 2018-09-10 15:52:35 [post_modified_gmt] => 2018-09-10 15:52:35 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=21195 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 5 [filter] => raw ) ID: 21195Array ( [0] => 1290 [1] => 1292 )

WP_Post Object ( [ID] => 21189 [post_author] => 4 [post_date] => 2017-02-20 07:00:47 [post_date_gmt] => 2017-02-20 07:00:47 [post_content] =>

Improving Strength and Eliminate Low Back Pain

One of the biggest reasons people suffer from Low Back Pain is due to Psoas dysfunction. (Psoas is noted in picture) Unfortunately it’s a muscle that has a large mobile attachment to the low back and the thigh bone which allows the low back to easily compensate. This is especially the case if the lower abdominals are not strong enough to overcome Psoas tightness which is often the case as the body ages. I am not going to go into a long anatomical or biomechanical discussion about how all of this happens. Instead, I am going to ask you to trust me and go right into showing you how to use RBT to continually address this issue in every workout.

10 Band Exercises to Attack Psoas Tightness

The key to all of these exercises is getting the glutes and lower abs activated, simultaneously, while unilaterally placing the psoas into an intermittent stretched position.

1. Band Hip Flexor Quad Stretch
2. Rotational Shoulder Distraction Stretching
3. Rotational Single Arm High Rows
4. Split Stance Halos
5. Half Kneeling Chest Press
6. Split Stance Bicep Curl
7. Overhead Triceps Presses
8. Horizontal vector split squats
9. Horizontal Vector Reverse Lunges
10. Split Stance Military Press

After reviewing these exercises it should become obvious that all of them impact other aspects of training besides Psoas mobility. There are upper body strength exercises, lower body strength exercises, flexibility exercises and core stabilization exercises. Combining that with a band’s portability, you should be able to incorporate some level of Psoas stretching, mobilization and lower abdominal stabilization into every single workout regardless of what the training goal is for that day. Take the pressure off your low back by making sure your Psoas is able to lengthen effectively when needed and your lower abs along with your glutes get better at working together to counter balance each other.

Other Helpful Blog Posts

Low Back Training Strategies Active Aging Fitness Secrets Assisted Band Training for Hip Flexors and Hamstrings [post_title] => 10 Exercises to Improve Strength and Decrease Low Back Pain [post_excerpt] => One of the biggest reasons people suffer from Low Back Pain is due to Psoas dysfunction. Learn how to get the Psoas long and strong in every workout. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 10-exercises-improve-strength-decrease-low-back-pain [to_ping] => [pinged] => [post_modified] => 2017-02-20 14:26:56 [post_modified_gmt] => 2017-02-20 14:26:56 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=21189 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 21189Array ( [0] => 1290 [1] => 1289 [2] => 1292 )

WP_Post Object ( [ID] => 20386 [post_author] => 4 [post_date] => 2016-12-27 07:00:42 [post_date_gmt] => 2016-12-27 07:00:42 [post_content] =>

How to Build 3D Muscle Definition

Band training for 3D muscle definition requires multi-pattern training using variable speeds, variable resistance and a variety of non-traditional exercises. Let’s set the record straight. Getting lean is not just about working out. As they say “you can’t out work a bad diet”, so exercise alone will not create great muscle definition. Neither will training in the same direction at the same speed using the same single plane exercises. That is what happens when free weights are the only tool used.

My Mistake

For years I did nothing but free weight training and, in turn, struggled to achieve the muscle definition that was supposed to occur when you lift weights. I was strong but did not have good muscle definition. This was especially the case through my abdominal region where I still had love handles. It didn’t matter how many sit ups, crunches or leg raises I did, I could not eliminate the love handles. It wasn’t until I broke away from exclusive strength training with weights and started training with bands that my definition started to drastically change everywhere.

I had to stop exclusively strength training with weights and train with bands in order for my definition to change.

Love handles quickly disappeared and my strength, flexibility, agility as well as my overall muscle definition started improving significantly. Plus, my body wasn’t constantly stiff and sore.

Why Did this Happen??

It wasn’t my diet or my training intensity since both of those were the same using weights or band training. The difference was incorporating multi-directional strength training exercises and the willingness to move away from straight plane free weight exercises week after week. Since making that change in 2000, I have never gone back to doing exclusive straight plane free weight training personally and definitely not with my clients. I still incorporate gravity dependent free weight exercises into workouts, but it is always complimented with multiple directional band training exercises.

Four Key Rules to Developing 3D Muscle Definition

There are 4 key rules I discovered over the years that need to be followed if your exercise goal is to develop 3D muscle definition.

Rule #1: Don’t fall in love with an exercise

As noted earlier, muscles are 3 dimensional which means they need to be challenged in multiple directions. Falling in love with one exercise that you repeat every time you train a specific muscle group is not going to impact all 3 dimensions, especially if this exercise uses single plane free weights. You must train a muscle group from multiple angles which may require decreasing the resistance and performing non-traditional exercises. For example, instead of always doing barbell bench press which is a single plane chest movement, incorporate standing 1 arm band chest presses or band assisted 1 arm push ups or rotational single arm pushes will allow the body to move through multiple planes simultaneously. By bringing in different directions it will require all muscle fibers to be recruited to do work.

Rule #2: Get your power center involved early and often

Our body is neuromuscularly wired up to the core (abs and hip) stabilizing muscles which means all movements require the core to be involved. The more involved the core muscles are the more efficiently the primary muscles of the chest, back, shoulder, arms and legs will work. Getting the core abdominal muscles on board during every exercise will make primary muscles recruit and contract more aggressively. This can easily be done when exercising in a standing position. Performing upper body training in standing brings in ground reaction forces that instantly turn on the powerful core muscles of the hip and abdominal regions.

Rule #3: Change up speeds

Speed is a variable few, if any, free weight disciples ever change.  The weight on the bar is typically far more important. However, the leanest most defined muscle fibers in the body are fast twitch muscle fibers that only respond to faster training movements. Changing up speeds develops fast twitch muscle fibers, not to mention increases fat burning capabilities.

When you change up speeds, you develop fast twitch muscle fibers and burn more fat.

Building fast twitch muscle fibers and increasing fat burning both lead to greater muscle definition. Have you ever seen a FAT SPRINTER?? It is very possible that speed of movement may be equally as important as doing high resistance training when it comes to muscle definition. Moving away from slow speed, free weight exclusive training and incorporating variable ascending band resistance training allows this to easily occur.

Rule #4: High intensity training is a must

I am not a huge fan of Crossfit but obviously many individuals that train using Crossfit workouts are lean and well defined individuals. Unfortunately, for the normal fitness enthusiast, performing barbell snatches, 100’s of pull ups or explosive box jumps is not something their joints will tolerate. However, with the right exercise, the crossfit interval strength training principles are an option. To develop lean, well defined muscles, it takes work and doing heavy, slow free weight lifting with long rest periods between sets isn’t going to get the body well defined. Ultimately you are going to have to start throwing some sweat around and leaving a few pools of training tears on the floor. Resistance band training can accomplish this without beating up your body and risking injury.  

12 CrossFit Band Workout Challenges

 

Band Training Can Build Muscle Definition

As you may have already begun to sense, resistance band training is a perfect alternative for developing muscle definition and here’s why:

• Band training allows you to easily train in multiple patterns using multiple angles.
• Band training allows you to train using multiple bases of support including being on your feet, hands or knees.
• A band’s ascending resistance is perfect for changing rep speed on any exercise.
• High intensity interval strength training, like that used in crossfit, is extremely convenient and versatile using bands and does not beat up your joints and tendons.

The following band training videos demonstrate how to change up pushing, bring in athleticism and change up pulling to create a 3D muscle definition training effect. Many of these simple techniques can easily be implemented into any strength training program.

Pushing Options

Creating Athleticism

Pulling Options

---

Looking to build better muscle definition but your body says NO to weights??

Here is another option.

[post_title] => Building 3D Muscle Definition [post_excerpt] => 3 dimensional strength training is the best way to develop muscle definition and keep you functionally fit to do what you enjoy doing. The key is finding a resistance training tool that allows you to train in multiple directions while using multiple speeds and force vectors. Learn how to build 3-D muscle strength, definition and stay functionally fit today. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => building-3d-muscle-definition [to_ping] => [pinged] => [post_modified] => 2017-12-07 19:08:25 [post_modified_gmt] => 2017-12-07 19:08:25 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=20386 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 6 [filter] => raw ) ID: 20386Array ( [0] => 1290 [1] => 1292 )

WP_Post Object ( [ID] => 20105 [post_author] => 4 [post_date] => 2016-12-12 07:00:01 [post_date_gmt] => 2016-12-12 07:00:01 [post_content] =>

How To Get Better Results using the RBT Supercharge Band Training Approach

Just in case you didn’t know, your muscles are dumb. They do not think. They simply react and adapt.   This is especially true when it comes to changes in exercise speed.

The Supercharged Band Training approach is one way to blow through plateaus by incorporating a  variable ascending resistance vs. constant resistance.

For most people, when they think of interval training, they think of 20 minute or 10 minute workouts with a consistent tempo while they're doing a specific time or rep based work set followed by a specific rest time between sets. A Supercharged Band Training approach is going to challenge you to change the rep tempo and speed of movement.  By changing tempo it causes the release of some pretty powerful and natural fat burning chemicals. It also pushes you for short periods, which is mentally easier to do than trying to push for several minutes.  Lastly it's going to train fast-twitch muscle fibers which will help in improving balance and muscle response time.  Things often lost as we age. Fortunately, resistance band training incorporates a “variable ascending resistance” that allows for actual changes in rep speed during an exercise. This is not the case when training with a constant free weight resistance.

Supercharged Band Training Intensity

It doesn’t matter what your age or current fitness level, unless you learn how to apply different speeds of movement during your workout the body, and specifically the nervous system, will become a slow reactor.   Since we know age is going to overtime, slow us down, strength training at the same speed all the time with weights will only accelerate that process to occur. Supercharged Band Training does not require heavier weight or crazy risky type  exercises to effective introduce into your workouts. With this approach it is about controlled tempo changes and trying to do work faster periodically throughout a workout to keep the body guessing. It can be during the concentric (acceleration) phase or the eccentric (deceleration) phase or both. However, applying it to the eccentric phase will require greater joint stability and movement control in order to slow down momentum forces. Since this is more advanced form of Supercharged Band Training, I recommend focusing on changing speeds with the concentric or acceleration phase only. Supercharged Band Training will not be easy and it will require having an exercise well mastered which means it is not for RBT beginners.  It will require focus and effective muscle integration.  I recommend starting with an aggressive 15 seconds on, 15 to 30-seconds rest between sets while focusing on doing 1 accelerated rep at a time versus trying to do the entire set fast.  As you become more familiar with accelerated reps, you can begin to try bundle 3 to 4 fast reps together.  The goal is to eventually do 15-sec of fast reps. For example, Band Speed Squats are a great option to start with. Doing 3 to 4 - reps every 15 seconds with a 15 to 30-second rest will instantly raise the effort bar.

Change of Pace to Traditional Interval Strength Training

Traditional interval strength training involves doing challenging sets of your favorite strength or locomotion type exercise, typically lasting 30 to 60 seconds in length. Supercharged band training is shorter in duration (10 to 20 seconds max) while attempting to go as fast as possible on each rep through a full range of motion. Supercharged band training is simply faster which is what makes the workout harder. It’s like sprinting, but in this case you are using exercises not running. This is much easier on your joints. Doing short, brief, high intensity exercise tempo sets repeatedly and frequently beats old school constant cardio for fat loss, every time. It also increases workout intensity and stimulates the release of all those good anti-aging chemicals that occur when training at a high intensities.

Supercharged Band Training can make a dramatic change in how your body looks because it causes the release of anti-aging, fat-burning hormones called Catecholamines.

Catecholamines are “fight-or-flight” hormones released by the adrenal glands in response to stressed, high intensity interval training. They are part of the sympathetic nervous system, and they force the release of free fatty acids (i.e. body fat) into the bloodstream. Catecholamines eventually convert to dopamine, to norepinephrine, and eventually to epinephrine, which ultimately forces fat to be burned. I realize that may be a little over the top, but this is one of the many reasons why high intensity band training is so much more effective for fat loss than just regular interval training .

And That’s Really Only the Beginning...

• Supercharged band training workouts can be extremely efficient, so they save a ton of time working out.
• They lower insulin, raise Growth Hormone (GH) up to 400% and naturally force your body to release all the powerful brain chemicals mentioned above.
• Supercharged band training provides an even greater metabolic “after burn” effect. Strategically placed high intensity bursts have the potential to increase your metabolic rate for up to 38 to 48 hours after doing just ONE 12 to 20 minute super-charged session.  Tabata’s training has proven to significantly impact EPOC (Excess Post Exercise O2 Consumption). Supercharged band training take this to a new level without the risk of injury and excessive joint soreness.

Other Advantages of the RBT Supercharged Band Training Approach

• Decreases training boredom
• Breaks up mental stress
• Is very motivating
• Creates a feeling of greater accomplishment
• Generates training results faster
• Can be done anywhere
• Has a shorter learning curve
• Doesn’t require using heavy weights or bulky equipment
• Is more joint friendly than lifting weights

Summary

As you can see, there are a lot of advantages to bringing in the RBT Supercharged band training approach using flat continuously loop  Quantum Resistance Bands.   The key is choosing your exercises correctly and not over doing this higher intensity approach.  I will take you through best exercises to start with and ways to tweak the Supercharge training approach in the following video.  However,  keep in mind that any RBT exercise you master can ultimately be used in a Supercharged band training approach.

4 Exercises to Apply the RBT Supercharged Band Training Approach

1. Stationery Chest Press – SC Version is Speed Chest Press
2. Push Press  – SC version is Thrusters
3. Stationary Rowing – SC version is Speed Rows
4. Box Squats – SC version is Speed Squats or Jump Squats

Best Supercharged Band Training Intervals

15 seconds on, 15 seconds off x 6 sets with a 45-second recovery between rounds.

Ways to Change RBT Supercharged Training

1. I am going to change up resistance by moving out or moving back.
2. I will go hard all 6 sets.
3. I will do an isometric hold every other set.
4. I will lower resistance on each subsequent set.

 

********************

Let Dave Coach You on How to Bring in RBT Supercharged Band Training in The Band Gym

 

Learn More about The Band Gym

 

[post_title] => Supercharged Band Training Approach [post_excerpt] => Just in case you didn’t know, your muscles are dumb. They do not think. They simply react and adapt, but they adapt really well, especially when it comes to changes in exercise speed, direction or the type of resistance. Supercharged band training is one way to blow through plateaus by incorporating an ascending vs. constant resistance. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => supercharged-band-training-approach [to_ping] => [pinged] => [post_modified] => 2020-04-22 18:03:35 [post_modified_gmt] => 2020-04-22 18:03:35 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=20105 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 3 [filter] => raw ) ID: 20105Array ( [0] => 1290 [1] => 1292 )

WP_Post Object ( [ID] => 19594 [post_author] => 4 [post_date] => 2016-10-31 07:00:55 [post_date_gmt] => 2016-10-31 07:00:55 [post_content] =>

Fun Ab Training that Works

How do you train your abs?? Hopefully, you're not doing 100’s of sit ups and crunches. We have had this discussion in the past about these exercises and the unnecessary stress they apply to your low back. These exercises do not train your abs the way they are designed to work. Remember, the abs are designed to stabilize the low back, not move the low back. Sit ups and crunches are training the abs to be movers. They place a high level of stress on the low back by repeatedly forcing it to move through a flexion pattern that is proven to increase disc pressures. So let’s assume those exercises are not an option. How do you train the abs to be a stabilizer?? The most popular option is pillar variations. These are great beginner stabilization exercises but they can get boring real fast. Adding a band to them helps make them more challenging, but again this can get old after a while. I want to share with you some unique band training exercises. They will take your pillar exercises to a completely new level of abdominal stabilization while strength training your shoulders, chest and back at the same time.

Keys to Performing Ab Training Exercises

Here are the keys to successfully performing more advanced ab training exercises.

1. Use a Yellow Super Micro Band or Red Mini Small Band at first to make sure you are able to maintain great core stability during your pillar progressions and avoid compensating through the trunk or shoulder girdle.
2. Implement the normal pillar progressions (kneeling to wide foot position to narrow foot position) to assist the abs and ensure the low back is not moving around.
3. Make sure pushing, pulling and pressing are high quality movements and that the low back, along with the hips, are staying parallel to the floor.
4. Keep work intervals around 20 seconds with no less than a 10 second rest interval. When first learning these unique band exercises it is important to keep work intervals shorter than longer to ensure good posture. This is so the right muscles are being activated.
5. Pay close attention to the height of the band attachment for each movement. Attaching the band at the correct height will provide an optimal line of force to strength train.

3 Upper Body Strength Exercises that Train Ab Stabilization Simultaneously

Here are a few benefits to ab training using these unique band pillar exercise variations:

1. Time efficient core training - No additional core training will be necessary once these exercises are completed.
2. Better primary muscle recruitment - Getting your abs actively involved will make the primary muscles recruit more aggressively. This will lead to a higher level of primary muscle work and strength development.
3. Eliminate ab training boredom - Ab training will not be boring anymore.
4. Get stronger faster - Anytime you can integrate the abs with upper body strength training it’s going to create a more advanced strength training effect without having to train with heavier, less joint friendly resistance.

3 Upper Body Pillar Exercises

1. Pillar Pull

Attach the band low to create a greater level of rotation and lengthening to the scapular muscles.

2. Pillar Press

Attach the band high to avoid the band rubbing on your arm while doing a more direct overhead press.

3. Pillar Push

Attach the band at shoulder height to allow it to easily be placed between your arm and body.

5 Ways to Make these Exercises More Challenging

1. Train with an extended pillar vs. a forearm pillar.
2. Increase band resistance by increasing starting tension or increasing band size.
3. Try adding in a simultaneous upper torso rotation.
4. Keep your feet tight together vs. wide apart.
5. Add an opposite side foot movement with a single arm push, pull or press.

Summary

Abs are designed to be stabilizers, but performing only isometric stabilization can become very boring. By adding in single arm, upper body band strength training movements you challenge the abs to become stronger stabilizers while allowing the upper body to get stronger in non-traditional strength training positions.

---

Stop Beating Up Your Back With Sit Ups, Crunches and Leg Raises!!

Here is a much better option:

Core Chaos 28-Day Training Program

[post_title] => Ab Training that’s Fun and Works [post_excerpt] => Do you like to train your abs or are you like most people and put them off to the end of your workout?? Don’t put ab training off to the end. I have 3 ways to train your abs during your workout that will train them the way they were meant to be trained. Plus, it will be a lot more fun. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => ab-training-thats-fun-and-works [to_ping] => [pinged] => [post_modified] => 2016-11-02 16:20:31 [post_modified_gmt] => 2016-11-02 16:20:31 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=19594 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 19594Array ( [0] => 1290 [1] => 1292 )

WP_Post Object ( [ID] => 19475 [post_author] => 4 [post_date] => 2016-10-24 07:00:05 [post_date_gmt] => 2016-10-24 07:00:05 [post_content] =>

Unique Techniques for Strength Building

I am often asked if resistance band training can build strength and my answer is always the same. If RBT challenges your muscles to work and you can vary the resistance during workouts, then muscles will get stronger. The exciting thing about using resistance bands to build strength is the fact that there are several ways to challenge the muscles to work harder. They also offer secondary effects that increase flexibility, enhance muscle reaction time and create great muscle definition. Let me share with you 4 unique strength building techniques using RBT that will provide multiple benefits besides just getting stronger.

#1: Change up your direction

A muscle is only as strong as its weakest pattern of contraction. In the past I have discussed the importance of strength training muscle groups in multiple patterns using multiple force vectors or directions.

Muscles are 3-dimensional which means they have muscle fibers that contract in 3 different planes.

Strength training a muscle group in the same plane of movement all the time will only strengthen the muscle fibers in that pattern. Therefore, as soon as the same muscles are used following a different contraction pattern they demonstrate significant weakness. You want 3D strength to avoid inflexibility or muscle dominance issues. To maximize total muscle strength, you must change up the pattern of contraction so all muscle fibers get challenged. RBT’s lightweight pliability allows any primary muscle contraction pattern to be quickly modified to be performed in a different plane of movement or using different force directions. For example, pushing, pulling and pressing can all be trained using rotation or sideways movements while implementing a vertical or horizontal force. Here is an example of how easy it is to change up horizontal pushing movements using RBT.

Keep in mind, with all the band push-up variations you have available, you can train more vertically.

#2: Create rest FREE rest sets

A typical strength building workout builds in a certain level of time between sets to allow muscles to recover. However, a simple way to challenge muscle strength is to eliminate or make the rest between sets as minimal as possible. By doing this it requires less resistance and less workout time while still creating the stimulus needed to build strength. The key to doing a rest free set is to be able to transition from exercise to exercise quickly and efficiently. RBT’s ascending resistance allows you to change up resistance instantly without having to take time to change weights or tools. Another benefit is that it allows you to quickly flow from one exercise to the next. This makes RBT a very effective strength training tool when it comes to implementing this unique rest free strength building technique.

Bicep - Tricep rest free set

This same rest free training can be used with Chest Press - Squat Row or Shoulder High Pull - Push Press.

#3: Eliminate counting reps

Most people like to measure their strength by the number of reps they perform on each set, which is a standard training approach. However, what they are actually doing is applying a certain amount of reps with what they feel will be a certain level of intensity. Who needs to count reps if intensity is what you're after? Eliminate the counting and instead do time-based sets where the goal is to create a specific level of perceived intensity that can be set regardless of the body’s energy level. This eliminates the concern for knowing specific weights and having to count reps. Instead, it allows you to focus on movement quality, speed of reps, effort and muscle contraction. Training with band resistance does not provide you with the ability to specifically measure how much resistance you are training against. However, it does allow you to change resistance on the fly during a set. This is perfect for time-based sets. If you are looking for a great app to set up your time-based sets, I highly recommend Seconds Pro.

#4: Doing negative reps

Typically, negative reps are used for just a few reps at the end of the final set of an exercise. You reach failure, and then a partner helps you through one, two, or three additional reps. Essentially you’re only controlling the lowering portion (or eccentric phase of the lift) while your partner assists you through the positive portion or the concentric phase of each rep. Studies have revealed that you can produce 20 percent or more force eccentrically than concentrically. Adding in a negative-only band set to the very end of your primary exercise is very easy to do. Since it’s bands you don’t need a partner to spot which makes training negative reps very easy to implement. The great thing is with bands you can load up the resistance by just stretching out the band further. Therefore, if you are experiencing a high energy training day, you can quickly increase the negative load. Keep in mind this is going to require larger bands. Don’t try to maximize resistance by over stretching a small band and risk tearing it.

Negative chest training with bands

Unlimited Band Resistance

Training strength will require having enough band resistance to accommodate any exercise. Our most popular strength building band package for active adults is the Advanced Band Package. This package will provide over 400lbs of resistance. Make sure to add in an Accessory Kit to ensure you have everything you need. [post_title] => 4 Unique Strength Building Techniques [post_excerpt] => Can resistance bands build strength?? The answer is YES. Here are 4 unique strength building techniques to consider bringing into your band strength training program to ramp up your strength gains. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 4-unique-strength-building-techniques [to_ping] => [pinged] => [post_modified] => 2016-10-22 15:01:28 [post_modified_gmt] => 2016-10-22 15:01:28 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=19475 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 3 [filter] => raw ) ID: 19475Array ( [0] => 1290 [1] => 1292 )

WP_Post Object ( [ID] => 19051 [post_author] => 4 [post_date] => 2016-09-19 07:00:09 [post_date_gmt] => 2016-09-19 07:00:09 [post_content] =>

Strength Training Tips for Healthy Shoulders

Why is resistance band training a safe and healthy way to train your shoulders?? Resistance bands provide those with shoulder issues a way to get strong and healthy shoulders without continual risk of re-injury.

Train in the scapular plane

Bands allow you to train in the scapular plane which is where the rotator cuff enjoys being. Very often the scapula or shoulder blade gets stuck down and doesn’t move as well after years of lifting weights in a straight plane. By training more in the scapular plane, it keeps the scapular mobile and moving well. Exercises like overhead presses, bent over flies and upright rows will be far more tolerable and pain free using bands versus free weights.

Modify movement patterns easily

A band’s pliability allows it to be used in many different patterns of movement versus being locked into a single pattern with weights. Being able to modify the movement pattern slightly allows you to avoid restricted ranges that, when pushed through, typically lead to pain and injury.

Emphasize end range stability

Bands implement an ascending resistance. This automatically challenges muscles to stabilize the shoulder joint more aggressively the further the arm gets away from the body. Creating better end range shoulder stability protects the shoulder cartilage and rotator cuff (which are the key shoulder stabilizers) from being over challenged when the arm is extended out away from the body (which is where it is most vulnerable to injury).

Use your hips to help the scapula

Bands are lightweight and therefore minimally influenced by gravity. This low influence of gravity allows you to incorporate secondary lower body movements with the primary shoulder movements. An example of this would be adding a side step with an upright row or a forward step with a chest press. By adding in a secondary step, it creates a higher level of scapular and shoulder muscle integration. Most shoulder injuries start because you are isolating the shoulder muscles to work by themselves. The shoulder does not work well in isolation. Therefore, by doing mostly isolated movements you are placing the shoulder in an unnatural movement pattern. Unfortunately lifting weights requires more isolated training versus bands which allow for more integrated training.

Keep the shoulder strong

To get results you have to consistently get in your workouts. The shoulder is a joint that can easily become irritated if not exercised on a regular basis. Since bands travel well, they allow you to get in shoulder workouts as well as any other workouts anywhere.

Apply multiple resistance to warm up

Bands provide a variable resistance that can be modified by simply stretching out the band further at the start of the exercise. By doing this it allows anyone to optimally strength train with the best resistance immediately. Often aging shoulders require a longer warm up period. Using bands to slowly warm the muscles up with a gradual increase in resistance is going to help you avoid any warm up related injuries to the shoulder (which is often when most shoulder injuries happen).

Change up exercises regularly to keep shoulders healthy

Most shoulder injuries are a result of overuse training. Since there are so many band exercises you can implement to strength train the shoulder, it eliminates overtraining by having to use the same exercise in the same pattern all the time. Here are 8 shoulder exercises using 1 band with no attachment that demonstrate how versatile band training can be for the shoulder joint.

Implement band distraction

Resistance bands allow for distraction to the joint which is a movement the shoulder responds very well to. Distraction allows the shoulder, which is built for mobility, to avoid getting tight which is often what happens as the body ages or is injured. Here is how to implement band distraction.

Summary

Traditional strength training with weights has its place as a valuable strength training tool. However, it also creates situations that can lead to shoulder joints and muscles being injured over time. Changing things up by incorporating resistance bands into your strength training program will provide the shoulder with a safer and healthier strength training approach for the long-term. [post_title] => Strength Training Tips for 40+ Healthy Shoulders [post_excerpt] => The shoulder is the number one joint that gets injured or experiences pain during our lifetime. Unfortunately many of those injuries are caused by poor exercises. Let me show you how to train for strong healthy shoulders. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => strength-training-tips-for-healthy-shoulders [to_ping] => [pinged] => [post_modified] => 2016-09-30 16:33:17 [post_modified_gmt] => 2016-09-30 16:33:17 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=19051 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 8 [filter] => raw ) ID: 19051Array ( [0] => 1290 [1] => 1292 )

WP_Post Object ( [ID] => 18783 [post_author] => 4 [post_date] => 2016-09-02 07:00:29 [post_date_gmt] => 2016-09-02 07:00:29 [post_content] =>

Band training over 40 comes down to 5 simple mindset changes

Frankly, it took me well into my late 30's before I began to appreciate the importance of these changes. It took just as long to commit to implementing each of them into all my workout routines.

Don’t wait until you’re 40 to ask yourself these 5 questions:

1. Are you trying to catch up?

I think when you reach 35 to 40 years young you start looking at making up time within your exercise program and subsequently start increasing workout time in hopes of getting better results. This often leads to unnecessary soreness and potential overuse injury. Another factor to this overuse training mistake is you try to cram your 4 day per week workout routine into 2 days per week due to a crazy family and work schedule. In other words, you try to catch up by doing 2 long workouts vs. 4 normal length quality workouts. Regardless of the case, this will lead to injury because joints, ligaments and muscles can’t adapt to those types of abrupt increases in training time and volume, especially as we age. Fortunately, band training over 40 is easier on your ligaments and tendons. This allows you to over shoot a little bit and train more often without paying the price of injury.

It's a fact that once a workout is lost, it's lost forever and you cannot catch up, so just move on.

2. Are you staying consistent with stretching and stabilizing?

As you age your soft tissues are going to become less elastic and stiffer due to a decrease in tissue viscosity. For many fitness enthusiasts this will become apparent as they start moving through their 30’s but definitely by their 40’s. Unfortunately, the #1 part of a workout people do the least is a pre-workout routine that incorporates low intensity dynamic stretching along with core activation and primary muscle activation. As a coach I see it constantly, especially in gyms and in large group settings, where people show up just in time for the high intensity portion of the workout. This is one of the worst things you can do for an active aging body, especially if it has not been working out routinely. You need to make sure you are routinely mobilizing, stretching and activating the core before every workout if the goal is to keep your body feeling and moving great. Band training provides you with 100’s of stretching, stabilization and mobility exercises that can be placed into a low intensity, short primer workout. See this Primer Workout example. This is how you should routinely approach the first phase of your workout. It’s not a warm-up but a low intensity phase of the workout designed to prepare you for the upcoming higher intensity phase of the workout. Fortunately, bands allow you to stretch, stabilize and mobilize yourself differently every day regardless of what your workout plan is for that day. You will discover that band versatility is your best training partner when it comes to moving freely and eliminating joint stiffness that mother nature likes to offer us.

3. Are you trading intensity for time?

As we get older, we get busier, which places a greater time demand on our workout schedule. If you are willing to trade intensity for time, fitting in regular workouts becomes easier. The key is to make sure working out hard is relative to YOU and not someone else. What I mean is, make sure you understand what your perceived level of exertion is and start recording it regularly. I try to record my workout exertion level after every workout so I can see on paper how often I felt I kicked butt and how often I felt sluggish. Doing this regularly will allow you to see patterns of how your body is recovering and performing. That will, in turn, allow you to make adjustments in your work out plan. By simply recording a number between 1 and 10 in my phone after a workout, I have found that 2 high intensity workouts, and 3 moderate intensity workouts per week, work best for me. Make sure you determine what works best for your body by testing out different weekly workout formats.

4. Do you only strength train with weights?

Your muscles get stronger by challenging them with resistance. Who says that resistance has to be only free weights or machines?? If you have lifted weights for a long time, your joints are going to eventually start rebelling with inflammation that is perceived as pain and stiffness. It is challenging to workout with regular joint and soft tissue pain, knowing you are going to be recreating over and over again. This situation worsens if you are not following a pre-workout routine or a weekly recovery plan. Fortunately with bands, you can train hard and not beat up your joints. By simply modifying the band tension, you can still perform high intensity multi-joint exercises like Push presses, Dead-lifts or Squats but not have to incur the joint forces you would with weights that lead to avoidable joint pain. Resistance band training also allows you to go with high reps and low resistance to get more of a metabolic resistance training effect on days you want intensity but not all the heavy resistance on your joints. Last, with resistance bands you can easily modify the movement or change up the line of force being applied to the body and thus avoid always following the same pattern of movement. You will be amazed at how great your body responds when you strength train with bands and decrease free weight training periodically throughout the week.

5. Are you staying athletic?

As we age our nervous system's excitability is going to slow down. That means our reaction time along with our general speed of movement is going to slow down. Band training over 40 allows you to continually do drills that keep your nervous system excited and your reaction time 10 years younger which makes staying athletic a possibility. Constantly performing slow, weight lifting, strength based movements will lead to a nervous system that is slow in reacting. Resistance band training allows you to perform reps faster without the risk of injury due to the ascending resistance that bands provide. Changing up rep speed keeps your nervous system's excitability high and responsive. I know for some of you over 40, this can be a little scary. What you have to realize is that using low resistance that creates low force and allows you to focus more on speed of movement, rather than weight, is where you start. Choosing to focus on speed of movement, versus adding more resistance, allows you to learn the movements and gradually get quicker with that movement. Regardless of the movement, by bringing in faster rep training you will see your body stay quicker than your counterpart who is only doing slow steady-state cardio and lifting weights.

Band Training Over 40

Hopefully these facts will keep you band training over 40. However it requires moving away from a traditional free weight training approach only and moving towards a different form of resistance training. Implementing resistance band training into your workout routine will provide you with a more sustainable age friendly training approach that will get you looking, feeling and moving your best way beyond 40.

---

Don't Go Alone Trying to Learn How to Train with Resistance Bands...

Take A BAND GYM VIRTUAL TOUR

  [post_title] => Band Training Over 40...5 Questions To Ask Yourself [post_excerpt] => Face it. You are not 30 anymore but that does not mean you can’t workout like you did back in the day. The key is you need to ask yourself these 5 questions and make sure you are making the correct adjustments in your exercise routine so you keep looking, feeling and moving great. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => band-training-over-40-5-questions-to-ask [to_ping] => [pinged] => [post_modified] => 2019-03-22 13:39:16 [post_modified_gmt] => 2019-03-22 13:39:16 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=18783 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 10 [filter] => raw ) ID: 18783Array ( [0] => 1289 [1] => 1292 )

WP_Post Object ( [ID] => 18378 [post_author] => 4 [post_date] => 2016-08-01 07:00:43 [post_date_gmt] => 2016-08-01 07:00:43 [post_content] =>

I have discovered 3 things that YOU must have in place every week to ensure YOU stay consistent with YOUR workouts regardless of where YOU are.

3 Keys to Staying Consistent With Your Workouts

Without workout consistency, you will not see the compounding fitness results that help you achieve fitness longevity.

1. Workouts must be easily accessible

Keeping the momentum going with workouts will require you to have the ability to squeeze in a workout anywhere. By having this option in place, it allows you to get a quick workout in at lunch or before your daughter’s basketball game or at home before you head off to work. If you travel, it means being able to workout in your hotel room or in what is typically a poorly equipped fitness room. Obviously body weight exercises are always an option but I find body weight exercises alone do not cut it. Continuously looped resistance band exercises provide you with the ability to strength train anywhere, performing any exercise while applying any level of resistance. Its lightweight, portable construction allows you to always have 2 or 3 bands with you no matter where you are. As a result, you no longer have to worry about getting to the gym or having to rely on outfitting your own gym at home. Just having 2 or 3 resistance bands will allow you the accessibility to stay consistent with your workouts or travel workouts.  For example here is 5 ways to train arm with bands and all of these can be done at home.

5 Ways to Train Arms with RBT

2. Workouts Must Continue to Teach You New Options

If you’re like me and have been working out for years, learning about different types of workouts keeps my body and I adapting. The #1 reason people stop working out is because they get bored. The only way to overcome workout boredom is by changing things up. The only way to change things up is through education. It is important that you learn new exercise routines that require you to use new equipment. Finding a coach would be great, but that can be expensive and makes accessibility much more challenging. A better option is to learn via the Internet through online workout membership programs. However, I suggest making sure the program you join has 3 very important components:

3 Components to Online Workout Membership Programs

1. Does not require you to have access to lots of equipment

First, the training does not require you to have to buy or have access to a lot of equipment like dumbbells, medicine balls, barbells or free weights. If it does, it will eliminate the accessibility component we just discussed. Using this type of equipment periodically is great, but make sure the equipment and being able to quickly pull up the website does not take away from making it very accessible.

2. Workouts must be easy to follow

Second, workouts must be easy to follow. Having to learn a bunch of complex exercises will create too much mental effort and take away from just getting in a good workout. Plus, the more you have to think, the less fun the workout becomes and, once again, this will lead to not wanting to do the workout or stay consistent with your workouts.

3. Instructor is high energy

Last, make sure the instructor or coach is high energy and knows his/her stuff. Too many online coaches make exercising too complicated or too aggressive. More and harder are not always better, especially for us 40 and 50 year-olds whose fitness goals are much different than 20 year-olds.

Bandman's Favorite Go-To Workout

3. Workouts must be motivating and energizing

Workout motivation can be created in many ways. For example, we all have our favorite workouts, but when you travel those can be difficult to replicate. Having online workouts that use travel friendly tools like bands makes doing your favorite online workout easy and always possible. Motivation also comes from having a coach or program you can easily work with. Being able to perform your favorite workouts or exercises is important. Motivation can also come from being able to change things up. I am not a person that likes to do the exact same workout every time. For instance, doing 1 arm or 1 leg exercises versus always doing bilateral training is a great change of pace. Adding in rotation or stepping actions to pushes, pulls or presses brings in some additional challenge without adding resistance. Also, doing speed reps versus always doing slow movements creates energy and eliminates always having to lift heavier weights. Plus, your joints will love high rep, faster speed training especially using resistance bands.

Real Band Gym Workout

The most important key to motivation is finding workouts and equipment that make working out fun. Everyone has different likes and dislikes. But with so many workout options available to you, the key is to find what tools and workouts work for you and then keep adding in new options as you master others.

Summary

This body of ours needs to workout to stay healthy. Therefore, not working out is going to ultimately lead to being less functional. This will lead to you not being able to enjoy life doing what you want. Plus, jumping on and off the exercise wagon will lead to injury and unnecessary pain. You have to stay consistent with your workouts. The best way to ensure this happens is by making sure you keep learning about new ways to make workouts more accessible and motivating.

---

Free Done-For-You Home Workouts You Can Do Today!!

Stop beating up your brain trying to design your own home workouts. Get Unlimited done-for-you workouts you can do anywhere to stay consistent.

Click Here To Get Access

              [post_title] => 3 Things You Need to Stay Consistent With Your Home Workouts [post_excerpt] => If you are not getting in your workouts, you are not working towards the best version of you. At age 53, I have learned there are 3 things you must have in place to stay consistent with your workouts and keep your body functioning at a high level so you can be the best version of you. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 3-things-you-need-to-stay-consistent-with-workouts [to_ping] => [pinged] => [post_modified] => 2020-03-29 16:35:00 [post_modified_gmt] => 2020-03-29 16:35:00 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=18378 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 18378Array ( [0] => 1290 [1] => 1292 )

WP_Post Object ( [ID] => 18257 [post_author] => 4 [post_date] => 2016-07-25 07:00:23 [post_date_gmt] => 2016-07-25 07:00:23 [post_content] => We all have a little athlete inside of us. Some more than others. But the fact is the more athletic you are at any age, the better muscle control, rhythm, dynamic balance, agility, coordination and quicker reaction or response time to unexpected occurrences, you will be able to demonstrate. The key to getting more athletic comes down to following a 3-part training approach. When implemented, it will guarantee anyone can train like an athlete no matter their athletic history, age, gender or fitness level.

How to Train Like an Athlete

Step #1: Get Movement Control

I know that when most of my adult fitness clients first hear me say that I am going to work on getting them more athletic, they instantly get nervous. However, what they don’t realize about training athletically, is that it should happen in a safe, progressive manner. The first step in that progression is to get movement CONTROL. Any movement that does not have control is out of control. Athletes that are out of control get injured. Therefore, training to become more athletic must begin with slow, controlled shorter amplitude movements using a low to moderate resistance to master the movement pattern. Sports require you to move in many different ways and so should your exercises. Once you get control of a movement in one direction feel free to tweak direction, base of support or resistance. Fortunately resistance bands are not gravity dependent. Therefore, they allow you to perform exercises in any pattern the body can go. Plus, with the ascending resistance that a band has, you can conveniently and efficiently increase resistance without changing bands. Lastly, most exercises are on your feet, so you can quickly move your feet around to change up your base of support. The good news is, there really isn't a movement resistance bands can’t be apply to.

Step #2: With Control, Next Comes Rhythm

Any movement can be done with great CONTROL as long as you manage the speed of the movement. However, what typically happens is as that movement becomes more controlled, people love the feeling and want to repeat the movement over and over again. This creates the next phase of being athletic which is RHYTHM. Having rhythm means you have "burnt in the movement pattern." This means muscles are starting to become programmed to work together to help you move with greater strength and power. Rhythm is definitely the next step to getting athletic once control of an exercise is mastered. When you have rhythm it means you now have mastered a particular movement to the point where you become somewhat automatic. In the athletic world that’s called REACTION. It’s what allows athletes to perform movements effortlessly and without much conscious thought, if any.

Step #3: Rhythm Opens Up the Door To Add Speed

For most fitness enthusiasts, reactive training is a level of progression few ever think about. However, when you start to train with resistance bands it becomes an automatic effect because you can change speeds during a rep. This is not possible strength training with free weights. It's what eventually leads to greater dynamic balance and stability as band training continues. As mentioned, band reactive training allows you to challenge the body to move faster. When it comes to training athletically, speed is where most fitness enthusiasts start to get nervous. However, speed is relative to you. As we age we get slower, but that doesn’t mean we can’t attempt to exercise faster. What's cool is that with resistance bands, you can do that without even trying because of the ascending progressive resistance of a band.

Bands allow speed to be instantly changed during every rep.

For the average fitness enthusiast who wants to simply move better and get stronger, creating greater exercise rhythm will probably be more than what they need to do to feel more athletic. However, for those that want to change up speeds, resistance bands offer that option with every exercise. The awesome thing is that for most people that train with bands regularly, changing rep speed happens naturally as movement control and rhythm improve.

Here is how you can use bands to get more athletic by following this 3 Stage Approach

Summary

Training athletically should not scare those who want to try it. Training with resistance bands and understanding the progressive concepts of Control, Rhythm and Relative Speed, allows anyone to start bringing out the athlete inside of them.

---

Looking for a Done-for-You Active Aging Athletic Based Training Program?

Our Game Day Ready 28 Day Training Program combines flexibility and multi-plane, multi-vector strength training as well as age appropriate power and agility training following the concepts of Control - Rhythm - Relative Speed.

Start Bringing Out the Athlete in YOU!!!

[post_title] => Training Athletically Shouldn’t Scare You [post_excerpt] => The key to getting more athletic comes down to following a 3-part training approach that when implemented guarantees anyone can get more athletic no matter their athletic history. Don’t be afraid to start training athletically…it’s fun and the best way to workout. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => training-athletically-shouldnt-scare-you [to_ping] => [pinged] => [post_modified] => 2019-03-02 16:20:07 [post_modified_gmt] => 2019-03-02 16:20:07 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=18257 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 18257Array ( [0] => 1292 )

WP_Post Object ( [ID] => 17873 [post_author] => 4 [post_date] => 2016-06-27 06:55:39 [post_date_gmt] => 2016-06-27 06:55:39 [post_content] =>

The Perfect Push Up Training

Understanding why and how to achieve the perfect push up is something few fitness enthusiasts, as well as many fitness professionals, really know. For many, a push up is one of those boring body weight exercises that is done only when the bench press or chest press machine is not available. In reality, when a perfect push up is performed regularly it is the best exercise to sculpt the chest and effectively tie it into the abdominals and large lat muscles.

Benefits of a Perfect Push Up

When muscle size is the goal, it's crucial to remember that what matters more than the weight lifted is the level of exertion your muscles experience. Building muscle is largely (but not completely) a product of doing whatever it takes to fatigue and exhaust those muscles which requires volume and resistance. Adding a single band to a push up workout that requires doing 10 sets of 10 will build muscle. The plus in doing this over a bench press is that the shoulder blade is able to freely move. This will decrease pressure on the rotator cuff and activate the #1 stabilizer of the shoulder blade which is the serratus anterior.

Push ups are the most shoulder friendly chest development exercise.

During my years as a physical therapist, I found that individuals that injured their rotator cuff muscles were often able to return back to push ups much sooner than any other form of chest dominated exercises. I often wondered why but after giving it some thought, I realized it was because of the floor. By placing the hand against an immovable structure like the floor, it creates shoulder joint compression which is exactly what the rotator cuff muscles are designed to do. As a result, the ground was actually assisting the rotator cuff in doing its job. Combining this with the ability of the scapula to move, makes push ups the best shoulder-friendly muscle builder that can be done for years.

How to Make Sure You Are Doing a Perfect Push Up

There is nothing wrong with not being able to do a rock solid push up at first. What’s wrong is not getting better. Everyone had to start somewhere. When you are first learning a new strength exercise you train with lighter weights. When it comes to learning a perfect push up you can do the same thing by using resistance bands as an assistive tool. Assisted band push ups allow you to apply the optimal resistance that, in turn, allows stabilization of the shoulder blade and trunk to work. These muscles are often inhibited and do not work when the push up is too challenging. Using a band creates assistance where you may need it the most, deep in the hole, and reduces it where you need it the least, at lockout. Perfect push up form will create better muscle definition through better recruitment of the chest muscles due to improved core and shoulder blade stabilization development.

Tips to Make Your Perfect Push Up a Reality

Make sure the glutes are set.

This is a component of a push up that is often forgotten. However, by setting the glutes you are able to keep the hips in line with the shoulders making your push up pencil straight. Keeping the body in great alignment will increase recruitment of the chest.

Keep the hands directly under the shoulders.

By keeping your hands directly under your shoulders it will assist in keeping your elbows in and scapula/shoulder blades stable. Elbows that kick out place significant pressure on your shoulders, especially the rotator cuff, while decreasing the mechanical  power of the chest muscles.

Widen your feet for better core stability.

If you are constantly struggling with your lower back collapsing due to poor abdominal/core stabilization, you should use the band for assistance but also widen your feet to increase your base of support.

Programing Your Perfect Push Up Workout

I do not recommend starting out immediately banging out 100 perfect push ups. Instead start out with band rowing variations like squat rows or seated rows or my favorite, high rows. All of these rowing variations will get that shoulder blade moving, trunk turned on, serratus anterior activated and the shoulder stretched out.

From there, I recommend a 30 on 30 off cycle where you incorporate push ups with another pulling exercise. After 5 sets of each of those exercises, I would go with assisted push up variations that start sculpting the chest.

What’s great about knocking out a workout like this is in the morning your chest will feel sore but your shoulders will feel great.

What Bands Are Needed for Training the Perfect Push Up?

I recommend the Red Small, Black Medium, Purple Large and Green XL bands. Together this set of bands will allow you to progress to ultimately knocking out a perfect push up without assistance. Once you reach that point, go back to doing more advanced push ups using assistance. Before you know it you will be doing 1 arm Rocky push ups!

Perfect Push Up Package

Medium Single Band Package

+

Band Utility Strap

[post_title] => Training for the Perfect Push Up [post_excerpt] => Learn why the push up is the best chest exercise for those over 40, and how anyone can do a perfect push up to achieve optimal results using a simple resistance band technique. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => training-for-the-perfect-push-up [to_ping] => [pinged] => [post_modified] => 2016-06-27 18:56:26 [post_modified_gmt] => 2016-06-27 18:56:26 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=17873 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 5 [filter] => raw ) ID: 17873Array ( [0] => 1290 [1] => 1292 )

WP_Post Object ( [ID] => 17495 [post_author] => 4 [post_date] => 2016-06-03 07:00:44 [post_date_gmt] => 2016-06-03 07:00:44 [post_content] =>

Training the Butt Muscles to Prevent DBS

Part of handling the ground is teaching the body, specifically your glutes, how to handle these forces. The key is making sure your feet are always positioned correctly under your center of gravity.

How to Train

There are two ways to train your butt muscles to make sure they look, feel and perform at their best when you want them to. Lifting weights by themselves is not going to get it done. You need to place the glutes under a tension and then speed up momentum. What?? This video will tell you what I mean. These are the two ways you need to start training you butt.

Unique Ways to Train Your Butt

Couple of things to keep in mind after watching this video:

1. Make sure you have enough band length so you can add steps as you get more balance and control with step lunges.
2. Go slow and take you time. Remember, absorb the ground by being soft on your feet.
3. Do one step first before adding in additional steps.
4. Increase speed only after control is good and joints are happy.

Remember, these exercises are designed to make you better on your feet regardless of if you are walking, running, jumping, skipping or standing. No one says you have to do it at record speed right away. Even though you have a band around your hips you’re still in control. I promise that after 2 weeks of working on these types of movements, you will start to notice better balance, happier joints and better endurance on your feet.

---

Best Bands to Train Your Butt

Best Video Training Resource to Teach You How to Train Your Butt

[post_title] => Dormant Butt Syndrome - Part 2 [post_excerpt] => In part 2, learn 2 unique ways to train your butt that guarantees better balance, better walking, better running and happier knees, ankles, hips and low back joints. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => dormant-butt-syndrome-part-2 [to_ping] => [pinged] => [post_modified] => 2016-06-20 19:23:26 [post_modified_gmt] => 2016-06-20 19:23:26 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=17495 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 1 [filter] => raw ) ID: 17495Array ( [0] => 1290 [1] => 1292 )

WP_Post Object ( [ID] => 17490 [post_author] => 3 [post_date] => 2016-06-03 06:55:51 [post_date_gmt] => 2016-06-03 06:55:51 [post_content] =>

Do YOU Have Dormant Butt Syndrome?

Due to a very sedentary lifestyle that includes hours of sitting, many individuals have dormant butt syndrome. DBS means the butt muscles don’t kick in when they are suppose to. This becomes a significant issue when the foot hits the ground with any type of locomotion including simple walking. If the butt doesn’t kick in, the hip, knee, low back and ankle end up taking on a lot more of the forces. Joints that take on more forces slowly wear out.

But Dave I Squat A Lot

That’s great but squatting is not locomotion so it is not teaching the glutes how to fire on the fly. Therefore, ground reaction is not involved. The same thing can be said about doing a leg press, hip machine or any single leg squat variation. Walking lunges are good, but unless you do something to activate the glutes first, you're still going to suffer the effects of DBS.

Get Your Butt On-board Early and Often

The key is to make sure your glutes are firing “before” your foot hits the ground. Therefore, once the foot does contact the ground, your glutes are already engaged and are set to eliminate or decelerate any excessive movement potentially at the hip, knee, low back or ankle. To do this you need:

1. A resistance challenging the hip
2. To be on the move with some variation of locomotion
3. To easily repeat it without having to continually stop or reset

A dynamic stabilizer allows you to easily do that because they attach to your body and allow you to do almost any type of locomotion variation.

How to Attach a Dynamic Stabilizer

10 Glute Exercises with a Dynamic Stabilizer

What's Up Next

In Part 2, I will walk you through how to take your activated glutes and train them to keep you from never losing your balance again.

---

Dynamic Stabilizer E-Guide and Bands

DS E-Guide

DS Bands

[post_title] => Dormant Butt Syndrome - Part 1 [post_excerpt] => Training the butt muscles to eliminate Dormant Butt Syndrome requires doing more than just squatting. In part 1, learn how to prevent what 80% of adults struggle from and what ultimately leads to the breakdown of their joints. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => dormant-butt-syndrome-part-1 [to_ping] => [pinged] => [post_modified] => 2016-06-20 19:20:26 [post_modified_gmt] => 2016-06-20 19:20:26 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=17490 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 2 [filter] => raw ) ID: 17490Array ( [0] => 1290 [1] => 1292 )

WP_Post Object ( [ID] => 17335 [post_author] => 4 [post_date] => 2016-05-23 07:00:38 [post_date_gmt] => 2016-05-23 07:00:38 [post_content] =>

The #1 Secret to Active Aging Fitness Success

The active aging population is the fastest growing population. Even though this group of individuals may be active, it does not mean they are feeling and moving great. In fact, this group of active aging individuals is more often than not being shut down due to increase joint stiffness along with muscle and joint related injuries. Most of these muscle and joint related injuries could be eliminated if this group incorporated a better strategy when it comes to preparing their body for exercise. After 30+ years of working with adults that want to exercise to stay active, I have discovered the #1 secret to accomplishing this that very few adult fitness enthusiasts do.

The Warm Up is a Forgotten Component of Most Exercise Programs

As an adult fitness camp instructor, I see it every week—adults initiating a workout after dedicating less than 2 minutes workout preparation. Think about this... Your car as been parked outside in sub-zero degree temperatures for over 12 hours and you have to now use it. Most adults will start their car and let it run for at least 5 minutes. Why?? You just woke up and you have to get in an aggressive workout. Do you go immediately from getting out of bed to doing your workout? Your son has a big basketball game tonight at 7:00 pm. He has to be at the school by 5:30 so he is ready to take the court at 6:30. Why does he need to be on the court so early?? The answer to each of these scenarios is the same. Warming up will enhance performance and decrease the likelihood of something breaking or getting aggravated. So if that is the case, why do I see adults that are about to workout, walk into the gym or into a fitness camp and jump right into the workout? The problem is they do not respect the importance of a warm up or how to use a warm up to enhance the longevity of fitness.

#1 Secret to Fitness Longevity: Warming Up Properly

There are several reasons why you need to warm up, especially if you want to continue to exercise so you can remain an active aging adult that looks, feels and moves great.

Reason 1

As we age, tendons become dryer. This means there is a greater level of friction which leads to a greater likelihood of tendon inflammation that leads to tendonitis. By warming up properly, it allows the tendon to soften up and become more lubricated which lessens friction and inflammation.

Reason 2

As we age, the nervous system slows down which decreases reaction time. By slowly going through a progressively faster warm up, it excites the nervous system safely and increases response time. As a result, there is less concern for muscle injury caused by muscles not being ready to do a more aggressive workout.

Reason 3

Elongating muscles using a ballistic type stretching approach prepares the muscle to handle any type of ballistic movements that you are about to incorporate into your workout. This is the reason why athletes take 20 to 30 minutes to prepare for a sporting event.

Creating a Warm Up Mindset

For most individuals, warming up is a necessary evil they have to do prior to working out. Few adults view a warm up as an opportunity to work on deficits in muscle inflexibility and joint mobility. As a fitness coach, I am constantly reminding adults the importance of using the warm up as a time to improve flexibility, myofascial mobility or mobility restricted joints. I also show them how to incorporate a pre-workout round that allows them to start working out using low resistance exercises that increase their heart rate while getting all key muscle stabilizers on board. Resistance bands are a great warm up tool for several reasons:

• They can be used to lengthen out muscles while mobilizing all joints
• They are low level resistance to progressively activate muscles
• They can simulate any strength training movement using a low level resistance
• Their ascending resistance allows speed of reps to slowly be increased

Here are two different warm up approaches using resistance bands that I implement on a weekly basis:

Why Warm Up

Flow Single Band Warm Up

Summary

For adults that wish to create fitness longevity, it will be critical they begin to approach the warm up with a greater level of importance and strategy. Bands allow adults to lengthen, mobilize, activate and incorporate a low level of resistance into an effective warm up routine.    

Most effective Active Warm Up Band Package

Core Activation Package

[post_title] => Active Aging Fitness - #1 Secret to Success [post_excerpt] => The Active Aging population is the fastest growing population. Even though this group of individuals may be active, it does not mean they are feeling and moving great. Most of these individuals experience joint pain and suffer orthopedic-related injuries that stop them from exercising. After 30+ years of working with adults that want to exercise to stay active, I have discovered the #1 secret to accomplishing fitness longevity that very few adult fitness enthusiasts do. Learn more. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => active-aging-fitness-1-secret-to-success [to_ping] => [pinged] => [post_modified] => 2017-12-08 20:09:29 [post_modified_gmt] => 2017-12-08 20:09:29 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=17335 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 3 [filter] => raw ) ID: 17335Array ( [0] => 1290 [1] => 1292 )

WP_Post Object ( [ID] => 16511 [post_author] => 4 [post_date] => 2016-04-02 15:50:15 [post_date_gmt] => 2016-04-02 15:50:15 [post_content] =>

Real World Differences Between Resistance Band Training and Weight Training

In Part 1, I covered the functional-based benefits behind why resistance band training versus weight training may be better when it comes to developing functional strength. In Part 2, I will shift towards giving you “Real World” benefits of using resistance bands versus free weights for developing muscle strength.

Real World Benefits of Resistance Band Training

6. Portability is a must for consistency

To get stronger, you must get the work done. In today’s fast paced world, finding time to strength train and workout can be difficult. Resistance bands are endless in how much resistance they can provide anywhere, anytime, for anybody. Getting stronger while working out is not easy and neither is carrying around free weights. Resistance bands will go where you need to go to get the work done so you can get the strength results you are looking for.  

7. Burning fat means feeling the burn with multi-joint, full range of motion exercises

It has been well documented that the fastest way to burn fat is with interval circuit-based strength training done at high levels of intensity. Now add to that multi-force vector training and the ability to work through the entire range of motion—which can really only occur using resistance bands—and you have even greater calorie expenditure potential. Unlike free weight training, resistance band training requires you to train through the full range of motion which, in turn, requires a greater workout load. Yes, having to accelerate a dead weight takes significant effort but training through a full range of motion and accelerating the resistance throughout that range of motion creates a double effort.

8. Resistance band strength training for beginners...no problem!

Weight training for many individuals can and is intimidating. The fear of injury, which weight to lift, how to effectively perform the lift, and simply having to go into a weight room, will often prevent many people from starting an effective weight training program. Resistance bands do not intimidate people and they can provide more than enough resistance and strength training options to get the desired strength gains.  

9. Strength training for the ages

It’s a known fact that everyone can benefit from a strength training program. But not everyone can workout using free weights. Let’s face it, most weight rooms are not designed for senior citizens, middle school children or handicapped individuals. The flat construction of resistance bands along with there easy accommodating resistance and exercise versatility make resistance bands the most user friendly strength training tool on the market. Anyone can use bands to strength train as long as they have the determination to get the work done.

10. Affordable for all

No question weight training can improve strength but to create a lifestyle change it takes making strength training fun and affordable. Resistance bands provide the ability to train all aspects of fitness and performance for less than what it costs to join a gym for one month. It also does not require additional space or setup adjustments. The fact is, you can train with resistance bands anywhere and get great strength gains without breaking your budget or remodeling your home.  

Summary

Weight training has traditionally been considered the only way to get stronger while resistance bands were considered primarily a rehab tool. Today’s heavy duty resistance bands can challenge the strongest of the strong as well as the strength training novice. It simply comes down to knowledge, getting after it and finding the right tools to get it done. To start utilizing bands and seeing all the benefits that resistance band training can offer you and your clients, check out the 4 Week Starter Band Training program. [post_title] => Resistance Band Training versus Weight Training – Part 2 [post_excerpt] => Should you train with weights or resistance bands? In part 2, we take a look at this and let you make the decision. Hopefully after reading this you will see why it does not have to be one or the other. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => resistance-band-training-versus-weight-training-part-2 [to_ping] => [pinged] => [post_modified] => 2017-10-14 20:15:19 [post_modified_gmt] => 2017-10-14 20:15:19 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=16511 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 16511Array ( [0] => 1292 [1] => 1293 )