Resistance Training Program To Build Muscle!
What Is Resistance Training?
Resistance training is one of the most effective forms of training when it comes to building lean muscle mass and breaking plateau’s in the gym.
One of the biggest benefits of this type of training is to shock the muscles into growth.
Everyone hits a plateau in their training whether its a strength plateau or its a muscle growth plateau.
If you are one of those people than this article is for you.
A form of resistance training is taking an exercise and creating an opposite force on the body.
For example: If you use resistance bands while squatting it creates an opposite force on the body.
As you move up with the weight on the bar, the additional bands begin to try and pull you back towards the ground creating a tension or ressitance during the reptition.
Once you begin your next rep and move towards the ground the tension decrease making it easier.
The body responds better to this kind of training because it is not expect the additional resistance.
If you are familiar with resistance training and have been doing it for some time now than it is wise to try somthing else.
But if you haven’t tried it before than training with resistance for a couple weeks will help your muscle respond better.
Remember the body adapts to survive; so by adding something new and more difficult, the body has no other choice but to make itself better to help with the exercise.
This is where the body develops more strength and muscle to compensate for the new training and weight.
Check Out “6 Types Of Unique Workout Equipement”
Where Do You Add Resistance?
Resistance can be added to pretty much any exercise.
If you are using a bodybuilding styled workout routine where progressive overload is the goal than adding resistance is easy.
Resistance bands are rubber bands that can be added to your bench press, squats, or even barbell rows.
Some gym have chains that you can link onto barbells to add a type of resistance to the bar.
Below we have a sample resistance training program that you can follow to help aid in muscle growth.
You will need two rubber resistance bands in order to complete this training program or resistance chains.
Rubber resistance bands are not expensive and can be purchased from a local gym equipment store or online website.
This training program is a 4 day training program with 3 days off throughout the week.
Smaller muscle groups are paired with large ones and some of the exercises will still be done with dumbbells.
See the resistance training program below:
Chest, Triceps And Abs (With Rubber Bands)
Flat Bench Press (Rubber Bands): 4 sets x 6 – 8, 8 – 12 reps
Incline Dumbbell Press (Rubber Bands): 4 sets x 8 – 12 reps
Cable Flyes (Dumbbell): 4 sets x 10 – 12 reps
Skull crushers (Dumbbell): 4 sets x 6 – 8, 8 – 12 reps
Weighted Bench Dip (Body Weight): 3 sets x 12 reps
Triceps Pushdown (Rubber Bands): 3 sets x 8 – 12 reps
Ab Crunch Machine: 3 sets x 12 – 15 reps
Air Bike Crunches: 2 sets x 12 – 15 reps
Lying Leg Raises: 4 sets x 20 reps
Oblique Crunches: 2 sets (each side) x 20 reps each
Back And Biceps
Wide-Grip Lat Pull-down (Rubber Bands): 4 sets x 6 – 8, 8 – 12 reps
Bent Over Barbell Row (Rubber Bands): 4 sets x 8 – 10 reps
One Arm Dumbbell Row (Dumbbell): 4 sets (each hand) x 10 – 12 reps
Barbell Curl (Rubber Bands): 3 sets x 8 – 12 reps
Hammer Curl (Dumbbell): 3 sets x 8 – 10 reps
Dumbbell Alternate Bicep Curl: 3 sets x 10 – 12 reps
One Arm Dumbbell Preacher Curl: 2 sets (each hand) x 8 – 12 reps each
Wednesday – Rest Day
Legs And Abs
Squat (Rubber Bands): 4 sets x 12 – 15 reps
Leg Press: 4 sets x 12 – 15 reps
Lying Leg Curls (Rubber Bands): 3 sets x 12 reps
Leg Extension: 3 sets x 15 reps
Standing Calf Raises:4 sets x 12 – 15 reps
Crunches: 4 sets x 20 – 25 reps
Lying Leg Raises: 4 sets x 15 – 20 reps
Oblique Crunches: 2 sets x 20 reps
Dumbbell Shoulder Press (Rubber Bands): 4 sets x 6 – 8, 8 – 12 reps
Front Lateral Raise (Dumbbells): 3 sets x 8 – 12 reps
Side Lateral Raise (Rubber Bands): 3 sets x 8 – 12 reps
Reverse Flyes: 3 sets x 10 – 12 reps
Smith Machine Shrug (Rubber Bands): 4 sets x 12 – 15 reps each
Saturday/ Sunday – Rest Days
check out more on: https://www.advancedhumanperformance.com/