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Dads, be quick going out and controlled coming back.

That is the plan for this final part of my 21 Band Workouts for Dads series as I bring in running and get after the lower body with several single leg band workouts. Even though we will be working strength, I want you to emphasize staying long and strong with all of these single leg options by getting your stride lengthened out. With the running drills it’s all about being quick going out and controlled coming back.  Don't forget and make sure you have a long enough band setup.  1 band attached is not enough.  You need at least 2 or 3 bands linked together.

Here is my suggestions:

Beginner:  30-sec of work followed by 30-sec of rest x 6 sets of each exercise Intermediate: 40-sec of work followed by 20-sec of rest x 6 sets of each exercise Advanced: 50-sec of work followed by 10-sec of rest x 6 sets of each exercise

Band Workouts for Dads: Workouts #16-21

Remember...each of these workouts consist of alternating between 2 exercises. You pick the work interval, rest interval and number of sets per exercise.

16. Elevated Single Leg Squats Right - Left
17. Reverse Lunges Right - Left
18. Forward Lunges Right - Left
19. Side Lunges Right - Left
20. 3 Step Shuffles Right - Left
21. Back Pedals - Skaters

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[post_title] => Band Workouts for Dads: Part 3 [post_excerpt] => The final part of my 21 Workouts Dads Need to Do, I bring in running and get after the lower body with several single leg workout options. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 21-band-workouts-dads-need-part-3 [to_ping] => [pinged] => [post_modified] => 2021-06-09 12:44:05 [post_modified_gmt] => 2021-06-09 12:44:05 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=22440 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 22440Array ( [0] => 1290 [1] => 1288 )

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Dads, get long and strong by stretching and strengthening.

In Part 2 of the 21 Band Workouts for Dads series I start bringing in some rotational planes, a little jumping and some off-set loading that gets the core cranked up. The key to many of these movements is making sure you let the band pull you into or out of the movement to get the abs activating and your hips stretching. This is something very few individuals pay attention to when implementing RBT. However, for those that do, they get long and strong by stretching and strengthening at the same time on every rep. Use the following guide to set you Work interval, Rest interval and Sets Beginner:  30-sec of work followed by 30-sec of rest x 6 sets of each exercise Intermediate: 40-sec of work followed by 20-sec of rest x 6 sets of each exercise Advanced: 50-sec of work followed by 10-sec of rest x 6 sets of each exercise

Band Workouts for Dads:  Workouts #8 -15

8. Spiderman Push Up - Bent Over Rows
9. Mountain Climbers – Halos
10. Ground Zero Swings - Frog Jumps
11. Alternating Chest Press - Alternating Rows
12. Resisted Push Up - Seated Rows
13. Rotational Chest Press Right - Left
14. Rotational Pull Right - Left
15. Simultaneous Push - Pull

Remember...each of these workouts consist of alternating between 2 exercises. You pick the work interval, rest interval and number of sets of each exercise.

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  [post_title] => Band Workouts for Dads - Part 2 [post_excerpt] => In Part 2, we start bringing in more movements that very few dads are doing. Get ready to get non-traditional. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 21-band-workouts-dads-need-part-2 [to_ping] => [pinged] => [post_modified] => 2021-06-09 12:33:41 [post_modified_gmt] => 2021-06-09 12:33:41 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=22434 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 22434Array ( [0] => 1290 [1] => 1288 )

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Attention Dads... Consistency Compounds Your Fitness Results.

The more consistent your workouts, the more your results compound over time. The key to consistency is making sure you have convenient options to get in great workouts when schedules get busy with family and work. RBT is your Anytime, Anywhere, Anybody workout solution. These 7 workouts will confirm that. Remember...each of these workouts consist of alternating between 2 exercises. You pick the work interval, rest interval and number of sets of each exercise per round. Here is my suggestions: Beginner:  30-sec of work followed by 30-sec of rest x 6 sets of each exercise Intermediate: 40-sec of work followed by 20-sec of rest x 6 sets of each exercise Advanced: 50-sec of work followed by 10-sec of rest x 6 sets of each exercise

Band Workouts for Dads: Workouts# 1-7

In Part 1 of my 21 Band Workouts for Dads series we hit the total body with these 7 -12 Minute workouts:

1. Bilateral Chest Press – Squat Pull
2. Alternating Side Core Step Right and Left
3. Bentover Press - Lat Pulls
4. Split Squat Left and Right
5. Curls - Overhead Triceps Press
6. Step Curls - Drop Step Back Triceps
7. Muscle Press - Front Squat

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[post_title] => Band Workouts for Dads - Part 1 [post_excerpt] => Consistency compounds your fitness results. For dads, RBT is your most effective training option when it comes to staying consistent and never missing a workout. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 21-band-workouts-dads-need-part-1 [to_ping] => [pinged] => [post_modified] => 2021-06-09 12:30:22 [post_modified_gmt] => 2021-06-09 12:30:22 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=22425 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 7 [filter] => raw ) ID: 22425Array ( [0] => 1290 [1] => 1288 )

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From ages 17 to 35, I trained exclusively with weights as well as doing some low intensity, long duration running to maintain cardiovascular efficiency.

Sound familiar??? I enjoyed working out with weights. Unfortunately my joints and muscles did not feel the same way. At age 35, after shoulder, low back and elbow injuries it was obvious I was not getting better. Instead I was getting beat up. In fact, in the morning and going into workouts, my joints and muscles felt like old. After about a year of fighting against change I decided to begin exercising differently. The goal was to create a more athletic body that would allow me to move better, feel better and not just look like I did.   Throughout the years of training with this mindset, I began to notice many of my iron lifting partners, that refused to change, slowly being forced to stop working out due to injury. During the past 19 years of training with a movement first, muscle second mindset, it has allowed me to enjoy all activities I did at age 30, now at 57. No, I don’t play or train at the same level of intensity I once did. However, I am still playing the game, doing what I enjoy and feeling great doing it. In this article I want to share with you the 10 workout secrets I have discovered over the past 27 years of training myself and my adult fitness clients that has allowed them to continue to "function" at a high level outside the gym. These workout secrets have allowed myself as well as my clients to sustain what I call a “Game Day Ready” body and slow down Father Time. I will also share with you how I incorporate these 10 workout secrets into a weekly workout routine.

10 Workout Secrets

1. Building in a "Margin of Error" through regular flexibility and mobility training

I think this is the biggest key to an active aging body staying athletic. As we age our joints are going to lose mobility and get stiffer. This means our training programs must emphasize training flexibility and mobility. In order to keep workout time reasonable, some of the actual workout time will be taken up with mobility training. Unfortunately what I see, especially in guys in the gym, is just the opposite. I see less warm-up, no soft-tissue work, no flexibility training, no mobility training and over-training with higher set volumes. Dave’s Workout Secret #1 - Every single workout begins with a band flexibility and dynamic mobility training session for a minimum of 15 minutes. This is followed by a band activation session (primer workout) which prepares the key muscles for the upcoming interval strength or cardio vascular workout.

Here is how to get started with your band flexibility program

2. Know when to HIIT IT...and when not to HIIT IT

High Intensity Interval Training (HIIT) is important for the active aging body for a lot of reasons. Most importantly it helps slow down the aging process both functionally and cosmetically while helping maintain lean muscle mass. The key is monitoring the frequency of this type of training closely to avoid over-training. Knowing the body will take longer to recover, it is important to take full advantage of every HIIT workout by creating good quality vs. quantity. Dave’s Workout Secret #2 - I do short band HIIT workouts using auxiliary type movements for 10 to 15 minutes during a 45 minute workout vs. trying to go hard throughout the entire workout. Then I add slower strength building primary movements throughout the rest of the workout. This allows the body to stay responsive to HIIT workouts without risking injury due to overloading aging muscles and joints too frequently or too long.

3. Don't get stuck in a rut - rotate exercises often

The body is an adapter. Workout exercises should be rotated frequently as the body moves into its active aging years. As a long-term fitness enthusiast who has performed 10’s of thousands of reps, it is no longer necessary to do 10 to 12 sets of one exercise. As a result, changing up exercises that hit similar muscles will decrease overuse potential while still significantly impacting the muscle's strength and definition. Dave’s Workout Secret #3 - Be innovative with your workouts. Don’t become overly concerned with performing the exact same exercises, especially during auxiliary or circuit type workouts. By training with resistance bands, I am able to change up any movement by modifying speed, direction or resistance, on the fly.

4. Avoid following the same movement pathway during every workout

The body is a 3-dimensional machine. Keep that in mind when training. Let the body move through different patterns of movement during a workout. In turn, by changing direction the load can decrease without sacrificing the challenge. Resistance bands allow you to train in multiple planes. Using an accommodating resistance you can change speed and resistance on the fly. Dave’s Workout Secret #4 - With every strength training workout I try to take my body through all 3 planes of motion, especially rotation. Rotation is the first plane of motion lost in most joints as we age. By changing up planes, I am forced to also decrease resistance which takes compression and shear forces off my joints.

5. Use speed vs. resistance as a training variable

I know that when I bring up rep speed, I lose people because very few individuals feel they can do them. However, that is because they are looking at the advanced levels and not the beginner levels. Doing a simple chest press with increased speed and less resistance is easily done at any age. This is especially true when training with resistance bands. Dave’s Workout Secret #5 - I work on faster reps throughout the week using a low band resistance. The goal is to be able to perform the accelerated or concentric phase of movement with good quality. As my body has aged, I have continued to implement faster rep training with low band resistance to keep my reflexes and reaction as quick a possible.

6. Recovery is OK

Recovery is OK and needs to be planned into weekly workout routines. Active recovery allows your body to use low level exercises to help muscles and joints get the nutrition needed for recovery while not causing joint or muscle exercise induced trauma. Dave’s Workout Secret #6 - I look forward to active recovery days where I can go on a long walk to think about work, family and friends versus having to work intensely. It’s important to make recovery fun by allowing other aspects of your life to be part of your workout. Taking walks by myself, with my wife, children or friends is my go to. 

7. Lifting weights is not the only option to improve "relative strength"

As the body ages it needs to stay strong but lifting weights is not the only way to achieve this. Muscles are dumb. They do not know the difference between band resistance and dumbbell resistance. Using an variable ascending band resistance vs. a constant gravity dominated free-weight resistance, from a dumbbell or kettlebell, can keep the body strong using a joint-friendly training tool that goes with you anywhere. By decreasing the frequency of free weight training and substituting in resistance band strength training it decreases joint exercise induced trauma. This in turn will improve recovery, keep joints feeling good and allow you to train intensely without all the exercise induced joint pain. This also means being able to burn more calories with more frequent workouts. Dave’s Workout Secret #7 - I focus on strength training 4 times per week, but I avoid working out with free weight resistance only. Band resistance is part of every single strength training workout and at least 1 time per week I do only strength workouts. 

READ MORE: 50 Facts About Band Versatility

8. Consistency is a must

As the body ages it is difficult to take long 4 or 5 day breaks from exercising. This causes the body greater trauma upon your return. It also increases the potential for injury by decreasing muscle response time and tendon exercise tolerance. Staying on a consistent workout routine, regardless of the level of intensity, is important to keeping the active aging body "game day ready". Dave’s Workout Secret #8 - Bands allow me to train anywhere, anytime at any intensity doing any movement. As a result, I never have to worry about going to a gym or having the right equipment. Resistance bands are without a doubt the most convenient and versatile piece of training equipment that allows me to never miss a workout.

Train anywhere with workouts like this

9. Perform traditional training in moderation

I strongly believe that traditional workouts are not created with fitness longevity in mind. Too much movement with traditional workouts is performed in the sagittal plane, especially when free weights are the primary training tool. As a result, following a traditional strength training program that is dominated with free weights or weight machines, is not the best way to achieve fitness longevity much less a "game day ready" body. The perfect examples of this are sit-ups and crunches. Both are staple exercises in traditional workouts, yet these exercises have been proven to be harmful to the disk structures of the low back when done frequently. A more none traditional trunk stabilization exercise is standing or prone plank variations where the body is in weight-bearing postures. Dave’s Workout Secret #9 - I simply do not follow traditional exercise programs. This is easy to accomplish training with Quantum Bands. The key is to trust resistance band training and continue to implement it more and more into your workouts. After 4 weeks you will see the difference in how you feel and move throughout the day.

Why bands don’t beat my joints up

10. Develop a "Game Day Ready" mindset

Training to be athletic does not mean you have to play on Sunday or do dangerous risky exercises. To me being athletic is working on the things that make an athlete an athlete — things like flexibility, balance, coordination, quickness, reaction, core stability, power, metabolic conditioning and of course strength. As we age there is too much emphasis placed on free weight strength training, which overtime breaks down an active aging body. Developing a "game day ready" mindset means working out with the goal being to keep joints feeling good and moving through full ranges of motion while maintaining good age related strength,  speed, balance, coordination and agility.  Dave’s Workout Secret #10 - I don’t focus on how much weight I can lift. I focus on effort and speed of movement while being able to perform unlimited types of exercises and making sure every workout is just a little different.

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Want More? Here is a 28 Day "Game Day Ready" Training Program designed to safely help active aging bodies stay looking, feeling, and moving athletically.

   

Want all of Dave's 28 Day Programs and Ageless Workouts??  Join him in The Band Gym.  Learn More HERE

  [post_title] => The Band Man’s 10 Secrets to Sustaining a "Game Day" Body and Slowing Down Father Time [post_excerpt] => In this article I want to share with you the 10 Workout Secrets I have discovered over the past 19 years, training myself, my athletes and my adult fitness clients, that have allowed me to sustain what I call a “Game Day” body. I will also share with you how I incorporate these secrets into my weekly workout routine. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => band-mans-10-secrets-sustaining-game-day-body [to_ping] => [pinged] => [post_modified] => 2019-12-16 15:55:38 [post_modified_gmt] => 2019-12-16 15:55:38 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=22283 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 6 [filter] => raw ) ID: 22283Array ( [0] => 1290 [1] => 1292 )

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Creating a Double Band Cable Column System

I am a big fan of double cable column training, especially when it is a double band cable column system. Not only does it allow you to do all the normal cable column exercises, but it also provides you with the setup to do some very unique RBT only exercises.

4 Benefits of Double Band Cable Column Systems

1. Train Using Horizontal Vectors

The biggest benefit of double band cable column systems is that it allows you to train using horizontal force vectors. This is much more joint friendly than always using vertical joint loaded forces. Incorporating horizontal vectors allows you to train in rotational and lateral planes while not having to load your spine. It also enables you to train the body to learn how to handle shear forces. These are the forces, which over time, create the most wear on our joints. Obviously weighted cable column systems are not practical for home use due to their cost, space requirements and need for heavy, bulky weights to be moved around. In comparison, a double band cable column system is cost effective, requires essentially no space, requires moving bands that weigh less than 5 pounds total, and allows you to train 10 times the number of exercises you would with a weighted cable column with unlimited resistance.

2. Perform Reciprocal Upper Body Training

One of the other huge benefits of a double band cable column system is being able to do reciprocal upper body training. Reciprocal upper body training allows you to strength train your upper body while challenging your hips and trunk at the same time. However, it requires you to be able to turn your body to hit different planes. A typical weighted cable column does not provide the necessary space between columns to accommodate this. Knowing how the body is a total kinetic chain, this reciprocal training is perfect for teaching adults, athletes and seniors how to activate their hips and trunk while simultaneously performing an upper body pushing, pressing and pulling strength drill.

3. Build a Better Hip Hinge to Protect the Lower Back

Hip hinging is something many individuals lose as they get older. Efficiently hip hinging instantly takes pressure off the low back on any lifting or reaching drill. Considering the low back is the #1 most frequently injured area on the body, having a solid hip hinge is critical to low back health. Reciprocal band training with the band placed at the hips, trains and strengthens hip hinging on every rep regardless of what the upper body exercise is.

4. Increase Metabolic Conditioning and Calorie Expenditure

Anytime we can increase the load on the body, we create an opportunity to increase metabolic output and calorie expenditure. Reciprocal band training with the bands at the hip obviously brings in more glute training. Considering the glutes are the largest muscle in the body, the potential for greater calorie expenditure goes way up. Reciprocal band training that requires a push and pull to be done simultaneously, instantly brings in the trunk muscles. Once again another opportunity to bring in more work output. Below, I will share with you 29 Unique Reciprocal Upper Body Exercises you can do on a double band cable column system that is impossible to do with any weight-based cable column system.

How to Build Your Own Double Band Cable Column System

How to Begin to Master 29 Double Band Cable Column Reciprocal Upper Body Strength Exercises

Like with any RBT exercise series, start by mastering 5 exercises at a time. Once these 5 exercises are going well, add in 2 additional exercises each week. Using this progression helps avoid the potential for overuse injuries.

Exercise Progression - 4 Things to Keep in Mind

1. The adding in of a step action is an advanced progression that requires timing the upper and lower body movement.
2. Make sure to start with stationary movements first.
3. Keep in mind that pushing and pressing movements are going to challenge the trunk to stabilizer the low back. Keep movement tempo slow at first.
4. The bigger the amplitude of movement, the greater the need for stabilization. Keep tempo slow with increases in movement amplitude.

29 Double Band Cable Column Exercises

 

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Build Your Own Double Band Cable Column System

Here is what you will need:

Band Cable Column Equipment

    [post_title] => Double Band Cable Column Setup and Training [post_excerpt] => You don’t need to invest $1000’s into a space eating, permanent cable column system. Build your own Band Cable Column for 1/10th the cost and take it anywhere you want to workout. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => band-cable-column-setup-training [to_ping] => [pinged] => [post_modified] => 2021-03-22 14:08:02 [post_modified_gmt] => 2021-03-22 14:08:02 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=22069 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 22069Array ( [0] => 1290 )

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RBT for Seniors

Muscles are dumb. They do not recognize a dumbbell from a resistance band or from simply lifting your own body weight. However, what does happen is the body responds and adapts differently to different training tools. These different adaptations are why training on a daily basis with a flat, continuously-looped resistance band becomes important. Resistance band training for seniors will develop certain components of functional strength, like balance, mobility, usable strength, better than using free weights like a dumbbell, barbells, kettlebell, medicine ball, barbell, or a sandbag.  Plus a band's  unmatched light weight, portability and low cost make it very convenient for seniors to exercise right at home.

Why Should Seniors Consider Resistance Band Training?

1. The lightweight construction of a band allows exercising to take place anywhere, anytime. Therefore, strength training does not require driving to a local fitness center or having to go to a special class. Instead, bands allow seniors to train anywhere they choose, including the privacy of their own home.

2. Resistance bands provide a large resistance variability.  As a result, one single resistance band can provide approximately 40 pounds of variance which, in turn, allows individuals with varying strength levels to train with the same bands.  The Band Chart breaks down the resistance level of each Quantum Band

3. Resistance band training allows seniors to perform exercises in multiple angles and planes. This not only develops better functional core strength, but also allows them to train in multiple standing postures to help train balance and coordination.  Both are key components of function that we start to lose as we age.

4. Flat continuously-looped bands, which are what I recommend when it comes to resistance band strength training for seniors, allows anyone to train any aspect of general fitness including strength, flexibility, and cardio endurance. As a result, there is no need to purchase additional training tools on what can, at times, be a tight fixed budget.

Print Flexibility Poster

5. Elastic resistance becomes more challenging the further the band is stretched. This is referred to as an “ascending resistance” versus the resistance created by free weights which is referred to as a “constant resistance”.  This unique ascending resistance provides seniors with several important training benefits that may not be as important for a younger age fitness enthusiast when it comes to keep joints feeling good.

6 Key Resistance Band Exercises for Seniors

1. Front Squat
2. Incline Chest Press
3. Seated Row
4. Push Press
5. Split Squat
6. Pull a Part

Changing Band Resistance Quickly

There are two ways to decrease band resistance when using bands. One is to decrease starting tension by positioning yourself closer to the band attachment site. The other way is to decrease band resistance is by using a smaller band. Both of these options can be quickly manipulated during the rest/transition time, while performing a band strength circuit. The fact is bands allow seniors to make quick changes in resistance based on their energy levels.

How to Set Up Your Workout

For the most effective resistance band training, I recommend using time-based, versus rep-based sets. This allows individuals to focus on the exercise  and effort, versus having to count reps. I recommend a 30-second work time, followed by a 30-second rest/transition time when first starting out. Following this exercise interval sequence, perform one exercise for 30 seconds, before resting and preparing for the next exercise. I suggest starting with the above mentioned exercises and performing all six before taking a one-minute rest and repeating the sequence. Attempt to perform two or three total rounds of these 6 exercises. As strength and familiarity with the exercises improve, individuals can advance this workout by increasing workout time to 40 seconds and decreasing rest/transition time to 20 seconds for each exercise. However, I recommend starting with a smaller yellow super-micro or red  small band to ensure you are performing the exercise safely and with optimal movement quality.

Tips for Seniors on Choosing Their Resistance Band

Having worked in both a physical therapy environment as well as a fitness environment, I have determined which bands work best for the senior population. The key is to make sure that you can initiate an exercise with a slight tension already placed on the band. You should also be able to complete a full range of motion knowing the resistance will become more demanding at the end of exercises versus the beginning.  

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Best Band Package For Seniors

Starter Fitness Package

[post_title] => Resistance Band Training for Seniors [post_excerpt] => Resistance Band Training for seniors will not only allow them to stay strong, but it will also provide them with a training tool that can make age 60 a functional age of 50. Learn more on how to train with resistance bands as a 60+ senior. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => resistance-band-training-for-seniors [to_ping] => [pinged] => [post_modified] => 2018-12-01 13:00:37 [post_modified_gmt] => 2018-12-01 13:00:37 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=21894 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 9 [filter] => raw ) ID: 21894Array ( [0] => 1290 )

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Improve Your Running with Dynamic Stabilizer Drills

One of the keys to being a healthy runner is making sure your hips are ground contact strong. This means training your glutes to engage when your foot hits the ground so the knee, ankle, hip and low back don’t get beat up. The 13 Inch Dynamic Stabilizer is a great way to activate your glutes while performing various lower body movements that create ground contact. Doing these exercises routinely throughout the week is going to keep your core and glutes ready to run. Once these exercises are mastered, they can easily be placed into a circuit that runners or walkers can do to increase cardiovascular conditioning.

12 Dynamic Stabilizer Exercises

Here are the 12 Dynamic Stabilizer exercises you need to build into your weekly running routine to make sure you are training your glutes to handle the ground while also strengthening your running mechanics. The exercises are listed from least to most progressive.

1. Forward Walks
2. Lateral Walks
3. Marching
4. Reaches
5. Mt Climbers (Wide Stance)
6. Step Throughs
7. Side Crawling
8. Side Lunge Release
9. Skipping
10. Drop Squats
11. Step Overs
12. Skaters

You don’t have to be a runner to use these exercises. They work great for walkers as well.

Get Your Own Dynamic Stabilizers

Purchase HERE

[post_title] => 12 Dynamic Stabilizer Drills to Improve Running [post_excerpt] => Here are the 12 Dynamic Stabilizer exercises you need to build into your weekly running routine to make sure you are training your glutes to handle the ground while also strengthening your running mechanics. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 12-dynamic-stabilizer-drills-improve-running [to_ping] => [pinged] => [post_modified] => 2018-05-24 13:42:48 [post_modified_gmt] => 2018-05-24 13:42:48 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=21621 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 21621Array ( [0] => 1290 [1] => 1292 )

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Master These Upper Body Attached Muscle Building Exercises

Attached band training provides you with the opportunity to incorporate horizontal vector training which is not an option when using gravity dependent free weights only. Horizontal vector training provides you with several benefits in regards to improving total body function and recovery.

1. De-loads joints making it a more joint friendly training experience
2. Allows for rotational movements not possible with gravity dependent free weights
3. Instantly trains core stabilization by providing anti-extension and anti-rotation forces
4. Creates distal joint stabilization when combined with the ascending resistance of a band

Why Horizontal Vector Training is Important

Building muscle requires maximal muscle recruitment

To facilitate a muscle building effect you need to increase muscle recruitment. This can be done through increasing rep volume or resistance. To facilitate maximal muscle recruitment with horizontal vector band training we are going to make sure your base of support (BOS) is optimal so that primary muscles are able to create as much force as possible. As a result, we are going to use the most stable base of support to ensure balance and stability is ready to handle greater levels of resistance.

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Master These 10 Attached Muscle Building Band Exercises

1. Squat Row
2. Bent Over Row
3. Hose Pulls
4. Pull Through
5. Chest Press
6. Incline Press
7. Bentover Press
8. 3-Point Pillar Press
9. Bicep Curl
10. Triceps Overhead Press

Learn these Exercises

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                                         [post_title] => 10 Upper Body Attached Muscle Building Exercises to Master [post_excerpt] => To facilitate a muscle building effect you need to increase muscle recruitment. Master these 10 attached muscle building band exercises. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 10-upper-body-muscle-building-exercises-to-master [to_ping] => [pinged] => [post_modified] => 2017-03-20 13:34:10 [post_modified_gmt] => 2017-03-20 13:34:10 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=21563 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 7 [filter] => raw ) ID: 21563Array ( [0] => 1290 [1] => 1291 )

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Learning how to quickly design your own home band workouts gets you 1 step closer to taking total control of your fitness.

6 Steps to Designing Your Own Home Band Workouts

It’s not that difficult to design your own band workouts. The key is not the design as much as it is choosing the correct exercises to put into the workout. I will provide you with some assistance with exercise selection at the end of this article but let's assume you have a vault of mastered band exercises to pick from. Following these 6 steps will make designing your own home band workouts, easy and repeatable.

1. Choose your band setup

Choose a band set up and list out 5 to 10 exercises you can do with just that setup. My suggestion is to go with an Attachment Free Single Band Setup initially which will provide you with a surplus of band exercises to pick from that will train your entire body. Plus, it's a super portable set-up so you can workout anywhere. If you need ideas on Attachment FREE Single Band Exercises checkout my Attachment FREE Single Band Training Guide.

2. Choose your exercises

Next step is to choose your exercises. Don’t go crazy initially trying to do a lot of complex exercises. My suggestion is to pick 2 or 3 exercises per round that you can easily transition through. The most popular Home BAND GYM single band exercises are a Push Press - Front Squat - High Pull - Plank. Together you perform a push - squat - pull and a core exercise. This is a great approach to begin with to ensure you get a total body workout.

Example of Attachment FREE Single Band Shoulder Exercises

You will find Attachment Free Exercises for every body region in the Attachment Free Single Band Training Guide

3. Determine how long each work interval set will be

Setting up your work interval is where you are going to have to determine how much you want to challenge yourself based on your training goals. Don’t underestimate yourself here. Be a little aggressive with this because you can always slow down or stop briefly during a timed (vs rep) based set. I like 30 second work set intervals for the fact that it is long enough to make any band exercise challenging while still accommodating most fitness levels. The longer your work interval, the more you will impact metabolic conditioning (fat burning) and in turn create higher levels of muscle fatigue. This is fine but just make sure you focus on quality reps and not just getting a lot of reps done.

4. Determine your rest interval between sets

Regardless of what you set as your rest interval between sets, make sure you stick to it throughout the full round and don’t change it as you get fatigued. Staying consistent with your rest interval is the key to getting great results. Unfortunately, most people make the mistake of changing this up as they fatigue which in turn lessens their workout results. You will discover that sticking to your planned rest interval throughout the entire workout will ultimately be what creates the chemical and physical changes you need to get great muscle sculpting results from your workouts.

5. Determine the # of work sets per round and how many rounds you will perform

How many work sets and rounds you perform will be dictate by how hard and how long you want to workout. If you are short on time I suggest making your workouts a focused effort, by choosing less exercises and performing more work sets with less rounds. Doing this will allow you to get in a great workout in a short period of time. For example, my Crunch20 Workouts are 20 minutes long and have you doing 3 to 4 total exercises. They are super efficient workouts you can knockout anywhere quickly.

6. Write down your workout

Every time you design a great workout, make sure you write it down and actually repeat it within 1 week of doing it for the first time. Over 6 weeks of designing your own band workouts, you will have at least 4 to 5 Go-To Home Band Workouts.

Summary

As a fitness pro I know first hand how challenging it is to design a workout and this can be even more challenging if left with having to do it using bands only. However, resistance bands are by far the most versatile training tool on the planet. All you have to do is start building your exercise library of band exercises you like and have mastered. As that grows, designing unique workouts every week becomes easier and easier following this 6 step template.  

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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

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Keep All Your Joints Happy Including Your Shoulders

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

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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 )

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Band finisher workouts are thought of as short, high-intensity workouts that are done using lighter free-weight resistance after a planned workout is complete.

The goal of finishers is typically to burn off a few more calories by adding in 5 to 10 minutes of additional interval strength training. A finisher workout can achieve that. However, there are other ways to incorporate a finisher into a workout without using weights. Using resistance bands will achieve several other goals in addition to burning off a few extra calories.

4 Ways to Add Band Finishers into Workouts

1. Pre-Exhaust Finisher

Pre-exhaust band finisher workouts are designed to pre-exhaust the primary muscles that will be asked to work during the upcoming workout. Using a finisher in this way will fatigue the muscles before they are asked to lift weights or heavier resistances. By pre-exhausting muscles with band resistance, it will allow individuals to use lower free-weight resistance to achieve the goal of increased strength. This, in turn, will make the workout more joint-friendly. It will also decrease the potential for injury or joint trauma. This often occurs when lifting heavier weights on an active aging body. Assuming the goal is to build strength and muscle size, you will accomplish this since the muscles will still be asked to handle a challenging free-weight load using a relatively high number of exercises. An example of a pre-exhaust band finisher workout could involve performing multiple variations of a band-assisted push-up (5 reps every 15 seconds x 12 sets) before starting a chest press free-weight workout.

2. Warm-Up or Primer Finisher Workout

Even though they may both be placed at the beginning of a workout, a primer finisher has a different goal in mind than a pre-exhaust finisher. A warm-up or primer band finisher prepares the body for a specific upcoming workout. It does this by incorporating a low level of band resistance while performing the movements that will be part of the upcoming workout. For example, if the plan is to do a total body free-weight workout, a band primer finisher workout may consist of a one band push, squat, and pull circuit where each exercise is performed 4 times for 30 seconds with a 30-second rest between exercises. This increases muscle response time while increasing the muscle's pliability and temperature. The key is to use a low band resistance. It should provide enough resistance to warm up muscles while creating minimal fatigue.

3. Muscle Defining Finisher

Muscle defining, band finisher workouts are another way to do supersets or burnout sets. This is a pretty well-understood finisher that is often performed using lighter free weights. However, implementing resistance bands into this type of finisher will also allow individuals to work in multiple planes of movement. It does this by incorporating a non-gravity dependent resistance. This allows individuals to use multiple force angles and vectors that, in turn, train all muscle fibers. An example of a muscle defining band finisher workout would be to perform an attached band chest press or band fly exercise after a bench press or heavy body-weight, push-up workout. Attaching the band using a horizontal vector will allow pushing and fly type exercises to be done in multiple directions.

4. Power Finisher

Increasing power with a finisher workout is rarely considered a goal for most active aging adults. However, by incorporating a band’s ascending variable resistance, power band finisher workouts are easy to incorporate. In turn, they provide several added training benefits. First off, bands can soften ground landing forces. As a result, band jumps during the finisher will not beat up joints and therefore can be easily implemented. An example of a simple power band finisher workout using jumping would be to do 1 band resisted broad jump every 5 seconds for 5 total minutes. It would be best to perform this after you complete a heavy leg strength training session.

Summary

Finishers do not have to be viewed as high-intensity workouts performed at the end of a workout with the only benefit being increased calorie expenditure. Band finisher workouts can accomplish much more. This is especially true when standard free-weight resistance is substituted with ascending band resistance. Along with additional calorie expenditure, band finisher workouts can achieve several other goals that, in turn, help the body look, feel, and perform better.

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Contrast strength training is a unique strength training approach that challenges the body to adapt to an ascending variable band resistance and a gravity dependent constant resistance.

Living in a world that is dominated by gravity, it makes sense that strength training the body using gravity-dominated tools like barbells, kettlebells and dumbbells, would be the most effective. However, knowing muscles are also driven by momentum and ground reaction shear forces, only training with a constant resistance, gravity-dominated training tool can create functional deficiencies.

Why Gravity-Dominate Training Can't Keep the Body Safe

It should also be noted that momentum and ground reaction forces impact the body significantly more as it relates to injuries, joint degeneration and the ability to maintain a high level of function with age. Yes, we must always be able to lift the body against gravity such as standing up, getting up from lying down or climbing stairs. However, in most cases these actions are single plane low level functional movements that rarely cause the body harm. Compare that to slowing down during a higher speed movement, walking on uneven surfaces, balancing on one leg or regaining balance from an awkward movement, which are all things driven by momentum changes and ground reactions forces, the question is will gravity dominate training keep the body safe? The likelihood is it won't because these movements require changes in speed as well as dealing with forces that art horizontal and rotational.

Contrast Strength Training Challenges the Body to Adapt

Contrast Training provides the body with exactly what it needs to develop the right strength to effectively deal with gravity, ground reaction shear and momentum forces it will be exposed to throughout life. Training the body to be momentum and ground reaction strong requires using a gravity independent variable resistance. A band resistance variable means speed of movements can be changed. Its light weight construction makes it independent of gravity thus allowing resistance to be applied to the body through horizontal, vertical and rotational force vectors. Contrast strength training is a unique training approach that challenges the body to adapt to an ascending variable band resistance and a gravity dependent constant resistance. By combining a variable and constant resistance, it provides the body with the exact stimulus needed to effectively train the body to handle 3 drivers of function - GRAVITY - GROUND REACTION - MOMENTUM.

Strengthening the Body Using Contrast Training

There are 3 distinct ways to use contrast training to strengthen the body. It’s important to routinely challenge the body using all 3 of these contrast training influences.

1. Contrast train using both a constant and variable resistance
2. Contrast train by applying resistance along different line or vectors of force (horizontal-vertical-rotational)
3. Contrast train using different levels of movement speed

The following videos provide an in-depth insight into how each of those 3 ways can be implemented into a weekly exercise routine.

Resistance-based contrast training

Force vector-based contrast training

Speed-based contrast training

 

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Quantum Bands are the Safest and Most Efficient Way to Start Contrast Strength

Learn More About the "Quantum Band Difference" and "How to Choose the Right Bands" for your training

  [post_title] => Contrast Strength Training [post_excerpt] => Gravity is only 1 of 3 forces the body has to deal with each and everyday to remain functionally strong. Learn how to use contrast training to impact the two most important forces, besides gravity, that our body has to deal with everyday and why lifting gravity dominated free weights alone will not impact these two key forces. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => contrast-strength-training [to_ping] => [pinged] => [post_modified] => 2021-03-22 17:53:32 [post_modified_gmt] => 2021-03-22 17:53:32 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=21018 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 21018Array ( [0] => 1290 )

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Using Bands for Complex Strength Training

Strength training using complex movements is typically limited to using free weights only. Resistance bands can also be used to perform complex multi-joint movements. The benefits of training using complex movements has been well documented.

1. It creates the potential to do a high level of work in a short period of time.
2. Movements challenge multiple muscles and movements at one time which trains the body the way it was designed to function.
3. It can be used to train strength, metabolic conditioning or fat loss by simply changing the load.
4. It does not require the utilization of multiple training tools and resistance levels which makes programming and planning easy.

Problem With Complex Training Using Free Weights Only

To date, training with complexes is typically associated with using only free weight tools. However, as discussed often in this blog, training with free weights only has its disadvantages, especially as it relates to training the active aging population or those individuals who have a long history of lifting weights.   Here are a few issues that may occur in these populations when complex training is done with weights only.

1. Joints may not tolerate free weight training.
2. Using free weights will require the use of bulky equipment that is not conducive to portable, anywhere training which is often important for busy working adults.
3. Using free weights only allows force to be applied to the body along a vertical plane only, which can lead to inflexibility and overuse injuries over time.

Why Consider Doing Resistance Band Complex Training

Resistance bands are not often consider the tool of choice when it comes to strength training using complex movements. However in reality, resistance bands actually create more ways to train complex movements than weights due to their exercise versatility and portability. As a result, they can provide the following benefits that free weight complex training can’t.

1. Easier on joints
2. Can bring in multiple planes
3. Force can be applied along multiple planes
4. Resistance can be applied to both the upper and lower body simultaneously
5. Resistance bands can easily combine with other free weight training tools
6. Movements are not limited to just traditional strength exercises but can also apply resistance to running and jumping

Examples of Complex Strength Training with Bands

The following videos demonstrate ways to train using complex movements while incorporating band resistance. While viewing the videos, notice that complex strength training with bands is not limited to traditional strength training movements or having to follow single plane movement patterns. However, the definition of complex strength training still exists in those movements which are multi-muscle and multi-joint.

Bringing in Multiple Planes

Bringing in Multiple Lines of Resistance

Loading Upper and Lower Body Simultaneously

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Start Your Complex Band Training Anywhere

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[post_title] => Complex Strength Training with Bands [post_excerpt] => Strength training using complex movements is an efficient way to train, but what do you do when you can’t use free weights to do these types of movements? Learn why RBT could be another option to strength training with complex movements. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => complex-strength-training-with-bands [to_ping] => [pinged] => [post_modified] => 2017-01-31 10:00:43 [post_modified_gmt] => 2017-01-31 10:00:43 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=20943 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 20943Array ( [0] => 1290 )

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Building High Performance Abs

Your Abs are stabilizers. Specifically they are biomechanically setup to stabilize your low back where the lumbar spine meets the sacrum. The best way to find this area, if you’re interested, is to place your hands on your hips and slide your thumbs together. Where they meet in your low back is the specific area of the spine that the Abs are designed to stabilize and protect against excessive movement. If you don’t follow that it’s OK. What you want to understand is that the Abs are not “movers” of the spine but instead they are stabilizers, decelerators or controllers of spinal movement. If you understand this, you will instantly understand why sit-ups and crunches which force the spine to flex and move don’t make sense. You will also understand why resistance bands are the perfect tool when it comes to developing optimal Ab function, strength and performance.

How to Use Bands to Develop Optimal Ab Performance

Quantum Bands are the perfect training tool when it comes to training the Abs correctly.

1. They easily create horizontal vectors which will be needed to effectively challenge the Abs to activate while being loaded in all 3 planes of motion.
2. Their ascending resistance allows you to change speed of movement which will teach the Abs how to decelerate movement against varying speeds.
3. Their light-weight construction and the ability to not be influenced by gravity allows them to easily simulate any movement pattern the body can make while standing.

Free weights cannot create or simulate any of these situations because of their constant influence of gravity and having to follow a single plane of motion.

4 Steps to Creating High Performance Abs

There are 4 progressive steps to building high performance Abs:

Step 1 - Develop isometric control in non-weight bearing

The best way to start teaching the Abs to stabilize is by teaching them in non-weight bearing. Using bands as either an assistance or resistance while performing simple plank or pillar isometrics is the easiest way to accomplish this.

Step 2 - Develop isometric control in standing

Since 90% of what we do is done on our feet, the Abs must be trained in standing. The safest way to accomplish this is to bring your pillar training into standing which is easily done using bands.

Step 3 - Add in simple movements that don’t change your base of support

Once isometric control in standing is mastered, the next step to challenging the Abs to stabilize occurs by making them perform under movement. Performing simple movements that don’t alter the body’s base of support is what is needed. Movements like reaching, squatting or bending are great options to achieve greater dynamic Ab stabilization performance.

Step 4 - Bringing in a step action to maximally challenge the Abs

Changing up base of support by stepping while keeping the Abs under band tension challenges them to deal with the same factors they will be forced to deal with during walking, running, swinging, throwing or jumping. It is during this stepping action that the Abs begin to function dynamically versus isometrically and begin moving towards a high performance level. The following video teaches you how to progress through all 4 steps in building high performance Abs.

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Eliminate Crunches and Sit-ups Forever!!

Build your high performance Abs following this 28-day core specific band training program.

Core Chaos 28-Day Band Training Program

[post_title] => 4 Steps to Build High Performance Abs [post_excerpt] => If all you are doing is sit-ups and crunches to develop your abs, then you are spending your time teaching and training your abs to do something completely opposite of what they were wired to do. Stop wasting your time. Learn how to build high performance abs. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => 4-steps-to-build-high-performance-abs [to_ping] => [pinged] => [post_modified] => 2017-01-23 15:54:00 [post_modified_gmt] => 2017-01-23 15:54:00 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=20829 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 20829Array ( [0] => 1290 )