Free Weights Vs Resistance Bands to Build Muscle | James Grage

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Resistance Bands are known for their convenience and portability but how do they compare to free weights when it comes to real muscle building results?
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James Grage is a fitness expert that trains exclusively with resistance bands and in this video he does a side comparison of resistance bands vs free weights, covering the following topics.

| Free Weights Vs Resistance Bands |
1. Can resistance bands get the same results as weights? (0:35)
2. Progressive Resistance as it relates to Progressive Overload (0:55)
3. Which resistance bands does James Grage use? (1:49)
4. Variable Speed of reps (time under tension) (2:31)
5. Training Fast Twitch Muscle Fibers with resistance bands (3:28)
6. Free Range of Movement with resistance bands (3:46)
7. Mechanical Tension of weights vs resistance bands (4:26)
8. Linear Variable Resistance (LVR) with bands (5:22)
9. Resistance in Multiple Planes with resistance bands (8:00)
10. Constant Tension with Resistance Bands (9:47)
11. Freedom to Train Anywhere and Anytime with Resistance Bands (11:16)
12. Comparing cost of gym membership to resistance bands (11:54)

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AW Wi says:

Can someone please tell me how long these bands last? Assuming you use them 5 days a week for various body parts. I don’t want to cancel my gym membership if I need to buy a set of bands every month

Nerdelbaum Frink says:

One little mistake: the linear variable resistance makes the tension variable, so it's not constant tension. The resistance of the bands isn't a benefit over weights, but it's not a detriment. It's an alternative way to distribute the force it takes for the move. It shouldn't be weights vs bands, but weights + bands. Weights will often require the most muscle recruitment at the bottom of the exercise (like curls in this video) and bands will often require the most muscle recruitment at the top of the exercise. You should train with both, both at the same time if you have the space / equipment for it. It's better for hitting your muscles.

Harry says:

The biggest question is how long do they last? I know for sure that iron lasts forever so dumbbells are always gonna last.

Pedro Dias says:

I really like resistance bands and been working out with them for the last months, but there is something I believe is a disadvantage that you didn't mention: when the resistance band is less tensioned, which happens at the start of the movement, you don't have much tension. Only at the peak you will get the full benefit of it. With the weights, you get the same resistance through the whole movement, from start to end. For example, if you're squatting using a band to make it harder, when you're at the lowest point, there won't be much additional load, or none at all. You'll begin to feel the tension as you go up and stretch the band. On the other hand, squatting with free weights will generate the same amount of resistance, from the lowest part of the movement to the highest, all along.
I don't know much about this, I'm just an amateur, but I think it's better in terms of gaining strength and growing muscle if you have the same amount of tension through the whole range of motion (the higher the tension the better, without messing up the form, of course). I mean, it sounds more interesting to me if your body is submitted to the highest pressure it can take, through the whole exercise (bottom up / side to side, etc.), in a constant way.
I could be wrong, though. Anyone have thoughts on this?

Dan Beau says:

doesn't ship to Canada, strange

El Erny Douche says:

So basically weights for vegans

Henri Fischer says:

what I did start using is a strong stick that serves as a bar. Much easier for instance to do curls, overhead push ups or dead lifts. If I don't use that stick it's very hard on my hands which means I have to either take a lighter band or use some more length to decrease the tension.

makis1998 says:

10:48 I have to say that there is a reason that bodybuilders DON'T use bands to their workout sessions. Only before they step on stage to get muscles pumped

Behrouz Nemati says:

Lmfao, this may be an unpopular opinion, but they're NOT the same! Free weights win ANY DAY… Worked out for 2 months in quarantine with bands, bought concrete dumbbells, LOL NOT the same! Support your local concrete dumbbells maker!

Bobby Bob says:

Great video but I prefer to stick with the weights only because the weights are more beneficial for me.

betty rodgers says:

Very interesting

tillallareoneluv says:

Corona virus forced me to sell my power rack, free weights, and power block dumbbells. I also had a membership at a 100 per month gym for a year. When my gym closed in march, I was afraid of losing my "gains"(my home equipment was in storage). I broke out my old bodlyastics resistance bands and purchased some loop bands (blue down to red) and some chrome loop handles.

Let me tell you I have gotten better results with these bands than I did going to the gym. Do I miss the gym? Yes. For the pool, steam room, sauna and basketball court. In the weight room I limited myself to squats, pullups, incline presses, shrugs, calf work mostly. I enjoyed the specialized machines like the real delt/fly machine. I can't speak to the science or resistance curves etc. All I know is my muscles have grown better with bands than I would have ever thought possible. In fact, I would have laughed at you. Prior to this, my bodylastics were for travel and vacations mostly.

《Snickers Co.》 says:

Biggest upside to free weights is they force your muscles to stabilize/balance weights being lifted

Stella says:

Thank you very much, I came here knowing almost nothing about res. bands, and you enlightened me, and gave me the curiosity to look into them more, in such a short amount of time!

Rachel Bynum says:

Excellent video. Can’t love it enough! Thank you!

jesusxsmn says:

Been using resistance bands during COVID at home and my core has never looked or felt as strong. Lost 12 pounds so far looking forward to every work out.

Theodore hoho says:

imagine if u are standing and pulling the resistance band towards you and it suddenly breaks…gonna hit u right in the face, ouch…

AOJ Booker says:

but the problem might be that it’s difficult to find an object In our house to anchor the bands to for different exercises……for biceps and shoulders it would be easy to just use our feet, but for other exercises I’m not so sure I can find a reliable anchor object

Free Fitness and Health says:

Great explanation I've been discovering how valuable bands can be during this pandemic. I use the kind with handles and tube shaped band. Which ones would you recommend for a fairly advanced lifter?

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