The resistance generated from bands is very similar to using machines in the gym and I know several people that have built impressive gains on machines only. I will add further references and diagrams later. Since I also have a strong interest in this question and since this topic is not good documented in the web I give a bounty to this question to get a more in sophisticaded and more in depth answer. I am planning to buy a bodylastics set and try if it is possible to gain mass just with this and bodyweight exercises. However it seems to be more complicated since you have to control more variables and there is not much literature about it with form pointers and guides to follow. I think it should be able to build mass with resistance bands alone perhaps complemented with body-weight exercises. You can even think about using some sheaves to get a proper line of action of force for your exercise. ![]() See this paper: and this blog article for a summary: This can also be done by a sheave construction such as in the follwing patent: Īnother important factor in using resistance bands is where to anchor the band to get the correct strength curve for optimal muscle stimulation. Contrary doing overhead squats will give you a more constant resistance because the relative elongation is smaller (though the absolute elongation will be the same). Then you have a strong increase of resistance force on the way up. This is because the increase in resistance depends on the relative and not on the absolute elongation as stated above.įor example when doing squats, you can do squats with the bands at your sides, armes hanging down. For this instead of taking the band shorter you should take the band as long as possible (or even two bands in series) and choose a heavier band instead or even better use several lighter bands in parallel to get the right resistance for you.
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