The importance of physical workout and training to be able to live a healthy life cannot be overstated here. If you are looking for an effective training method or regime you will find quite a number on the internet.
Sadly, you find the so-called fitness training experts giving you overwhelming information in regards to physical training.
With many options available, sometimes picking or choosing the best training strategy can be troublesome.
In this in-depth article, we’ll show you the best way to use your resistance bands for Barbell squats as well as how to build muscle with resistance bands.
One of the alternative methods of physical training that has always been advised is barbell squats and you will understand why because it comes with a number of benefits.
One advantage of the Barbell Squats is that it gives you more resistance and
that is when compared to standard squat exercise.
This makes your muscles have a workout that is much better. This exercise will enable the building of a reinforced lower back and of course the abdominal muscles.
This consequently will provide you with a greater balance and stability and good posture which will help you in the prevention of both injuries and falls.
What’s more, barbell squats will enable you to develop thighs of steel. According to a study by Scielo, elastic bands are very effective in offering elastic resistance (ER) throughout a strength training exercise. For both athletes and untrained individuals, the band can deliver varying results at the end of the day. But overall, it works.
Even with all the benefits that are associated with Barbell Squats, sometimes you may need to use every workout strategy available as possible for efficient and effective overall workout.
This is for the purpose of you being able to have progressed in your training especially when progress is impeded.
One workout variation that can help you to get your workout interesting and to be able to progress further is by employing the use barbell squats with resistance bands.
Barbell squats with resistance bands
Before you start with this workout variation, it is important that you understand that it is most suitable for those who have achieved physical fitness at an expert level and have the experience of exercising.
The equipment that you will need often include barbell,resistance band, and squat rack. If you want to get started, it is important that you consider these two tricks in adding bands. First, ensure that the bands are correctly secured.
Trust me you would not like the experience of getting snapped in your face with what really can only be compared to a giant slingshot.
Here are some exercises you can do with the resistant band while standing — front leg raise.
Secondly, it is advised that you reduce the weight amount considerably that you usually lift. This will allow you to be able to get used to the resistance change and proceed accordingly by adding weight until you are able to reach the weight you were aiming for.
Consequently, here is the best approach to implementing the Barbell squats with resistance bands:
- Hook the particular weight on a pole around a dumbbell that is heavy and lower than the squat rack and after that around the weight plates bar that is on the outside.
- The weight should be put on shoulders and subsequently squat down.
- Be able to stand back up as quickly as possible while you are still under control.
Best tips for performing Barbell squats with resistance bands
- You should keep your eyes up
- It is important that you use your momentum for the purpose of lifting the weight up when the weight is heaviest at the top.
- On your way up, you should keep your breath out and your core tight.
Importance of doing Barbell squats with resistance bands
1. Enhanced jump performance
According to a study done in 2015 by Hrysomallis, if you are able to train using resistance bands with the combination of Barbell Squats — then you will be able to enhance your power for the acute jump. The exercise is better compared to other training techniques such as static stretching.
2. Improves Diabetic Situation
In one study carried out in 2015 by Geun-HeeAn, Ph.D., 26 women who were suffering from Type 2 Diabetes were able to undergo a training program lasting 12 weeks.
As the women were training twice a day with the use of resistance bands, their insulin, fasting glucose, post-prandial glucose and C-peptide were observed.
Other fitness metrics such as physical strength, body fat and weight were also evaluated. By the end of the training period, the women were able to get fitter which resulted in their diabetes being put under control.
3. Increases Sprint Speed
Another study done by G. Francis Cisco and others and found in journals.lww.com established that the combination of resistance bands and heavy barbell squats resulted in lower body workout that is quicker. The leg muscles are able to be activated and made efficient.
4. Developing Strength
When you employ the use of a combination of resistance bands and barbell squats, you will be able to go beyond the workout plateaus while developing strength safely.
It is often advised that sometimes you may need to take workout breaks to enable your body to be given time to adjust and accommodate your workout.
But while taking a break is beneficial,the only way you will be able to thrust yourself into the next level of your workout is by working harder and over a considerable period of time.
That is the best way you will be able to progress and that means there is no substitute for hard work. There may be shortcuts to building muscle but trust me they will not be able to last longer.
It is also important that when you are choosing resistance bands that you only consider those made from high-quality materials.
Using the heavy duty bands is the only way you will be able to achieve effective physical exercise of your back, core, legs, and neck.
Getting Started with Building Muscle Using Resistance Bands
Resistance bands, or exercise bands, as they are sometimes called, are great for helping you develop your muscles. These were originally developed for use in physical therapy, but because they are so versatile and effective, they spread quickly to general use.
They are favored among coaches and coaching enthusiasts because of their portability and adaptability.
Resistance bands are ideal because they give you an almost infinite number of positions to use to target your different muscles from different angles.
You will have a greater range of motion when you train with tapes, especially if you compare to the use of a weight machine that controls the beginning and end of your exercise. The bands allow you to vary your exercises and to create resistance from several angles.
This maximizes the stress on your muscles that contributes to muscle growth. You can customize your workout using bands with different amounts of resistance. For example, when the number of repetitions is high, choose a group whose resistance is lower.
When you want an intense workout with fewer repetitions, use a group with the highest level of tension with which you can complete the set.
For even more versatility, you can make the exercises more difficult by grabbing the band with your hands close together or using two bands at a time instead of one. When working with exercise bands, it is always best to train your larger muscle groups first.
The resistance band exercises that you can do to build muscle in your upper body are:
- Chest: Chest Breast, Chest Press, Push-Up Resistance Band
- Back: Lat Pulldown, Standing, Bent Over Row, Rear Deltoid Fly
- Shoulders: lateral lateral elevation, shoulder
- Biceps: Biceps Curl
- Triceps: tricep extension, triceps rebound
- Core: Core Twist, Core Hold
The exercises you can do to build the muscles of your body are:
- Lateral slots
- Calf raises
- Squats and more
In fact, you can combine several exercises so that your training is more intense and completed in a minimum of time.
For example, you can combine a shoulder press with the squat and work on two areas of your body at a time. To be more effective in building muscle, you need to be sure to keep the tension on the band during both phases of the exercise.
The concentric phase is when your muscle shortens as with the upward movement of a biceps curvature.
The eccentric phase, on the other hand, occurs when your muscle is lying down as when you lower the resistance band during a bicep curvature. Correct position and controlled movement to help you build muscle fast.
It is also important to pay attention to your core while working with resistance bands. If possible, watch your form in a mirror to make sure you are holding your neck and back straight and your chin up.
By engaging your heart, you provide support to your lower back. Also, do not block your wrists or knees to avoid tension.
The Advantages of Using Resistance Bands During a Workout
Everyone, from an experienced athlete to a beginner who has just exercised, can benefit from the use of resistance bands in their training.
You may have seen the bands at your local gym or seen them sold at a sports and gyms store, but you may not have known how beneficial these bands would be for your training. Here are the various advantages of using resistance bands during a workout.
The bands of resistance are very practical and economic. Compare trying to pack a set of weights in your luggage with just one or two resistance bands with handles. Also, compare the price of a set of free weights with a resistance band kit. The band kit costs at least a quarter less than a set of free weights would cost.
If you are going on vacation or on a business trip, resistance bands are a great way to continue your daily exercise.
Or, if you have a small living space and can not store a large amount of gym equipment, these bands will only take a few inches of space and can easily be placed in a drawer or cabinet.
The key to exercising with resistance bands is to choose one or two of them that fit your strength levels for your exercises.
Most bands will come with a designation that shows the approximate weight you would use for the resistance band.
You can find resistance band kits that are aimed at women, with weights between 10-30 pounds and those that are more men-oriented and experienced athletes with weights between 25-50 pounds.
This is not the exact weight since you can easily change the resistance level of a band by shortening or lengthening the band.
The Effect of Using Resistance Bands in Workout Routine
A resistance band works to help you burn fat and calories at a faster rate. Adding resistance to your workouts can help your body become thinner and more toned in less time.
With this type of equipment, your muscles can get the full range of motion, unlike when you lift free weights.
In addition, the resistance bands can be easily adapted to cardiovascular workouts to add an additional challenge to your training.
Free weights are large and bulky and can be cumbersome when trying to do cardiovascular training with them. They also allow you to control the tension on them by shortening or lengthening the band.
This means that if you want to use a biceps curl band and then go directly to a squat position, you can use the same band, but it simply increases or decreases your tension in the band.
Resistance bands are a convenient and easy way to burn fat and get the body you want. They offer several advantages over free weights and can be used by almost anyone in search of a great workout.
The addition of resistance bands to your barbell squats workout is effective for one simple reason: They are able to add a variable resistance to your physical exercise for the purpose of making it harder.
If your workout is harder, that will pose to you the best challenge you will most likely need to improve.
You can find videos concerning how to perform this exercise effectively online and help you avoid the “don’ts” associated with this variation of a workout.
It is recommended that you seek the advice of your doctor before employing the use of this workout variation.
Seeking an expert advice and assistance from a workout instructor that is qualified before you lift weights is also advised.