1:55 One arm incline chest press (attach lower) 5:15 One arm cable fly (attach bit higher than the elbow level) 7:30 Push-ups (start with arms extended with the band) super set with a squeeze fly 9:45 Low fly (back straight chest out, wide stance, squeeze in the middle) Four sets of 20/10/10/15 for each
After 15 years of bodybuilding with weights I've really struggled during the whole covid situation, but after coming across Grage and implementing his resistance bands workouts over the last few weeks, I honestly don't think i'll ever go back to weightlifting.
Been training with weights for nearly 20 years, never once did I believe in bands until this pandemic when all gyms were shut down. Got myself RB 3 weeks ago. These bands make me feel like a little boy if train the proper way. It can really trigger these deep tissue muscle you never did with weights. Thank you James, you really know what you are doing!
I added bands into my bodyweight routines, and its EFFECTIVE. I keep telling my friends your body doesn't know the difference!! All your body knows is TIME UNDER TENSION. Then they hit me with "nah man i need weights to get big" or i need "real weights to make gains" .. Well let's be real half the people saying that aren't even putting up big numbers 😂 its all in your head. Just rep it out and get money 💪
Yeah. I was once a non believer in bands, but got mine 3 weeks ago and it totally change my perspective in it after using it. For now I will just train with only bands and monitor the result .
@@samanvaygupta3175 I got gains personally. I've been using bands since May and I look more sculpted. Especially on my chest, shoulders, and legs. I love them!
@@Lightwing I am a complete beginner and hoping to get results from bands . I had gained 700 gm of muscle mass in just two months of training with resistance band .happy with the transformation
I think his transition to bands was ahead of the curve. Definitely should get more attention during quarantine. A co worker of mind got a set of undersun bands recently
Ever since gyms closed in australia iv been training with resistance bands at home, iv had some of the best workouts iv ever had with these bands and the progress iv made had been unreal as well, i come to this channel to copy the exercises!! Highly recommend!
This was very very enlightening. I’ve been using the resistance bands for a month and was running out of ideas for chest. This was EXACTLY what I needed to get things spicy.
I got these bands and have been using the program for the last two months and have gotten noticeably bigger. I’m a big fan of James and his products. Highly recommend it’s honestly the most fun I’ve ever had building muscle
I love resistance bands. They're often overlooked by many people because they're not weights. However they're just like cables but you get tension throughout the full range of motion. Great for core activation and hitting secondary muscle groups
@@realjay247 I'm doing the same thing actually. I get the same, if not better mechanical tension with my bands than I ever did with free weights. I look more sculpted and they force me to get into proper form!
I love bands! When you are traveling, you can get a session in without having to worry about hitting a gym. You can also bring a jump rope with you for some cardio on the go.
I’m going to begin training with resistance bands only. As a college student I don’t have time to go to the gym, so this will hopefully compensate me in my muscle growth journey. Wish me luck!
I used to hit weights and somehow always end up with a pain/tweak somewhere in my body every other week, not to mention after covid gyms became socialist states with countless stupid rules. Switched to bands and I find that I'm more sore than I used to get with weights TUT is unreal, it works! Mixed resistance bands with some calisthenics and steady-state cardio and I'm noticing changes WEEKLY! I cannot recommend this enough. Whoever reads this, have a good day bro!
I just got resistant bands and they work super well I just got to get some stuff to anchor them but I think I won’t use weights has much and I am going to be adding some calisthenics to my work out too and combine calisthenics and the bands for it to be even more Effective and I like how it’s ez to get the band to just the right level of resistance
have a good day too man! I'm studying abroad this year and don't have access to a gym so I was a bit scared that it would'nt be possible to really build muscle with calesthenic and resistance band but your comment inspired me
Awfully few "likes" considering the number of views. Surely we all have enough strength after watching these great videos to activate our index finger muscles... Show a little appreciation for James' effort everyone! Cheers all.
Bands are a godsend. they definitely got me through the gym closures. Very good for isolation exercises. Compound (Squat, Dead, Bench) not so much. So in the end I don't think the can really be a full substitute for free weights. But, when I get back to the gym I will incorporate them into my gym routine and also have them on hand when I travel or can't get to the gym so as not to skip work outs.
Lotta resistance band videos out there...James one of the very few who fully explains what to do; how to do; why to do....maybe a bit more talking but once you master the form!!
Hi James, These workouts are so short compact and effective. I find I'm still experimenting with my feet positioning distance and range of motion, resistance bands have a lot of versatility and are very effective.
nice video. alot of hotels in France and Italy dont have gyms. keeping several resistance bands in my luggage helps me stay in shape while vacationing in hotels without gym. thanks for the video
you should check out the intelliWeights AI trainer for bands.... insane, it measures intensity so I don't have to worry about traveling. I just carry a band and my intelliweights.
resistance bands are awesome, I do "incline bench press" standing band behind the back and I hit failure easy, obviously with practice you know the band is sliding, you will get the feeling to prevent this sliding.
Such a helpful video!! Forever searching for workouts with resistance bands and now I’ve found a good one to follow!! Needed in these crazy times in the UK
I have to buy another band. Because I left my last one tied to the my local outdoor park pull up station. I was doing chest exercises. Didn't realize it til a day later. So someone got a free band.
Great video series utilizing these Bands! I notice that you use other fixed equipment within the gym as your anchor points (usually racks) so, how about giving us some other ideas if we’re not inside the gym? Also, I’ve found when I’m using the Bands on the cross-over chest exercise, I put a twist in the Band to help keep it from slipping to my neck. Keep up the good work on the videos, appreciate it!
I'm not sure if I'm doing that chest fly correctly. I'm not as muscular or strong as Andy but I did this with adequate resistance on start. I pull two bands medium and one higher. The band might be a bit longer but I move further. I pull all the way to my chest and can do quite many more. I do have a strong back and maybe shoulder; not sure. Please advise.
Very useful video. Just wanted to ask if one can still expect results by doing these exercises with two arms variations e.g two arms inclined chest press, two arms cable fly etc. Just hoping to save time.
So I torn my tendon in my right arm and never had it repaired unfortunately I had some personal family stuff that kept me from doing that so it healed on its own can i still work out and gain strength as well as mass or will I have to give up working out ?
Yes, most lifters have had injuries before. Just ease into the routine. If something doesn't feel right, stop doing that exercise and pick another for the muscle. If you feel good then keep going and work on progressing. 💪🏾
You can use resistance bands more reliably than weights because you can control the tension and it doesn't hurt your joints, just go easy with the bands until you get better
Get mri of that area done. If damage is reparable and doesn’t require any surgical intervention, you are good to go with it then. Start with the light ones first
Medium strength band Center it under foot with equally big loops sticking out on either side of foot Work your arms through these loops, work the band up to rest on shoulders Enjoy one legged slide back squats with extra heavy burn babyyy
Mad respect to him but his stabilizing muscles are weak, which explains the shaking. I have an order of bands coming in and I’m looking forward to following along and incorporating some cable movements.
you should check out the intelliWeights AI trainer for bands.... insane, it measures intensity so I don't have to worry about reps and rest time, it varies it with fatigue
I assume these exercises are good for women as well, but are there recommended resistance(s) for those? Also, is there a way to anchor these bands without gym equipment like in this video, like maybe something you can hook in a door?
If you're a beginner you should probably start with the lighter bands. You can anchor them to your door or window using a door anchor which is what i do
Bands definitely give you a good pump and burn. The one major problem which is enough for anyone to stop using them as demonstrated is in certain exercises. Example, the first one. Anytime a band rests on a certain part of your body while you are stretching and relaxing it, its going to cause serious skin burn. I've done it and basically after two workouts you have enough of scraping for it to be an injury. Wearing full clothing does not help . You can only perform exercises that allow the band to have no contact in between your grip and it's anchor point.
I have done all these exercises with bands and have been doing them regularly since covid started. TBH, still not nearly as effective as bench with dumbbells for pure hypertrophy. Bands are not as effective for chest and also nothing can replace squats with a barbell. For other body parts, it's great.
You’ll most likely need a door anchor. Without it though, you can do some self-anchoring ones. Check out James Grage’s RUclips channel for some inspiration.
![How To Use [ Resistance Bands ] | 🏆 Best Beginners Guide By 💪 James Grage, Undersun Fitness](/img/1.gif)
► Shop Undersun Resistance Bands: bbcom.me/3goGzNE
1 of my co workers just bought a set
James - great info bro - ever thought about doing a book / pdf guide on all exercises you can do with bands ?
1:55 One arm incline chest press (attach lower)
5:15 One arm cable fly (attach bit higher than the elbow level)
7:30 Push-ups (start with arms extended with the band) super set with a squeeze fly
9:45 Low fly (back straight chest out, wide stance, squeeze in the middle)
Four sets of 20/10/10/15 for each
Thanks bud
MVP
👏 Bravo
Thanks
I was
After 15 years of bodybuilding with weights I've really struggled during the whole covid situation, but after coming across Grage and implementing his resistance bands workouts over the last few weeks, I honestly don't think i'll ever go back to weightlifting.
Been training with weights for nearly 20 years, never once did I believe in bands until this pandemic when all gyms were shut down.
Got myself RB 3 weeks ago. These bands make me feel like a little boy if train the proper way. It can really trigger these deep tissue muscle you never did with weights.
Thank you James, you really know what you are doing!
add gymnastic rings to this
I added bands into my bodyweight routines, and its EFFECTIVE. I keep telling my friends your body doesn't know the difference!! All your body knows is TIME UNDER TENSION. Then they hit me with "nah man i need weights to get big" or i need "real weights to make gains" .. Well let's be real half the people saying that aren't even putting up big numbers 😂 its all in your head. Just rep it out and get money 💪
Yeah. I was once a non believer in bands, but got mine 3 weeks ago and it totally change my perspective in it after using it. For now I will just train with only bands and monitor the result .
facts
How are your results ?
Able to gain muscle ?
@@samanvaygupta3175 I got gains personally. I've been using bands since May and I look more sculpted. Especially on my chest, shoulders, and legs. I love them!
@@Lightwing I am a complete beginner and hoping to get results from bands . I had gained 700 gm of muscle mass in just two months of training with resistance band .happy with the transformation
James is helping us all through this quarantine
Yeah!
I think his transition to bands was ahead of the curve. Definitely should get more attention during quarantine. A co worker of mind got a set of undersun bands recently
I just ordered a set and some gloves. Can’t wait to get started.
@@hardinmichael1981 how much are they?
@@memeagain4106 well if you ask me, I got one after I broke my ligament ( ligament tear ) lol
Let's see more of these resistant band vids please!
James Grage has completely changed the views of resistance band training. Go check out his channel.
Great to see James in action after long time. Every exercise is full of information
Show some love and watch my RUclips video please drop my package on my door. Thanks
Ever since gyms closed in australia iv been training with resistance bands at home, iv had some of the best workouts iv ever had with these bands and the progress iv made had been unreal as well, i come to this channel to copy the exercises!! Highly recommend!
This was very very enlightening. I’ve been using the resistance bands for a month and was running out of ideas for chest. This was EXACTLY what I needed to get things spicy.
I got these bands and have been using the program for the last two months and have gotten noticeably bigger. I’m a big fan of James and his products. Highly recommend it’s honestly the most fun I’ve ever had building muscle
I love resistance bands. They're often overlooked by many people because they're not weights. However they're just like cables but you get tension throughout the full range of motion. Great for core activation and hitting secondary muscle groups
I cancelled my gym membership and now I train exclusively with bands and get the same gains, if not better in the last six months
@@realjay247 I'm doing the same thing actually. I get the same, if not better mechanical tension with my bands than I ever did with free weights. I look more sculpted and they force me to get into proper form!
This was well done and informative. Those resistance bands pushups are no joke. Pump is unreal!
I love bands! When you are traveling, you can get a session in without having to worry about hitting a gym. You can also bring a jump rope with you for some cardio on the go.
all the way from Kenya.. much love and appreciation...
no excuses
I also find you can do supersets and other training variations that are hard to do in a gym especially when it's crowded.
Have followed James for quite some time, love what he has to offer and his knowledge. Bought his bands and training and love it. Thanks.
I’m going to begin training with resistance bands only. As a college student I don’t have time to go to the gym, so this will hopefully compensate me in my muscle growth journey. Wish me luck!
I used to hit weights and somehow always end up with a pain/tweak somewhere in my body every other week, not to mention after covid gyms became socialist states with countless stupid rules.
Switched to bands and I find that I'm more sore than I used to get with weights TUT is unreal, it works!
Mixed resistance bands with some calisthenics and steady-state cardio and I'm noticing changes WEEKLY! I cannot recommend this enough.
Whoever reads this, have a good day bro!
I just got resistant bands and they work super well I just got to get some stuff to anchor them but I think I won’t use weights has much and I am going to be adding some calisthenics to my work out too and combine calisthenics and the bands for it to be even more Effective and I like how it’s ez to get the band to just the right level of resistance
have a good day too man! I'm studying abroad this year and don't have access to a gym so I was a bit scared that it would'nt be possible to really build muscle with calesthenic and resistance band but your comment inspired me
Bands are underrated and another great tool in the toolbox for you.
You're the only reason for me in this pandemic to stay fit.❤️
Bro u have bands? If yes then which ones, which brand and which colour?
🌈 🌈 forever.
@@anujsingh637 Check out the bands by decathlon. That's the only decent quality bands I could find in India rn
Awfully few "likes" considering the number of views. Surely we all have enough strength after watching these great videos to activate our index finger muscles... Show a little appreciation for James' effort everyone! Cheers all.
Iv been using a band at home for months now great for every muscle group always a brilliant workout.
Awesome chest workout can be done practically anywhere with bands.
Thanks for coming out with this. More resistance bands videos!
Bands are a godsend. they definitely got me through the gym closures. Very good for isolation exercises. Compound (Squat, Dead, Bench) not so much. So in the end I don't think the can really be a full substitute for free weights. But, when I get back to the gym I will incorporate them into my gym routine and also have them on hand when I travel or can't get to the gym so as not to skip work outs.
Lotta resistance band videos out there...James one of the very few who fully explains what to do; how to do; why to do....maybe a bit more talking but once you master the form!!
“Just six inches makes a lot of difference”😂😂
( ͡° ͜ʖ ͡°)
This is the key bit of information
i needed that laugh
That's what she said..
Size doesn't matter
This is a great video. Been looking for something so comprehensive. Can you do the same types of videos for the other muscle groups please?
Hi James, These workouts are so short compact and effective. I find I'm still experimenting with my feet positioning distance and range of motion, resistance bands have a lot of versatility and are very effective.
James made these bands , vdos and programs at the right time
nice video. alot of hotels in France and Italy dont have gyms. keeping several resistance bands in my luggage helps me stay in shape while vacationing in hotels without gym. thanks for the video
you should check out the intelliWeights AI trainer for bands.... insane, it measures intensity so I don't have to worry about traveling. I just carry a band and my intelliweights.
Great video. Focusing on all 3 points of contraction is so important, and a resistance band really lends itself to this with the constant tension.
Trainer: How much harder is that?
Trainee: Yes
🤣🤣
4:02
Underrated comment
resistance bands are awesome, I do "incline bench press" standing band behind the back and I hit failure easy, obviously with practice you know the band is sliding, you will get the feeling to prevent this sliding.
Such a helpful video!! Forever searching for workouts with resistance bands and now I’ve found a good one to follow!!
Needed in these crazy times in the UK
you should check out the intelliWeights AI trainer for bands.... insane, it measures intensity so I don't have to worry about missing the gym anymore
Thanks dude I’ll check it out today for my next workout 🏋️♂️😁 thanks again
Bought James' bands, half a year a go and it works! He seems to be a nice guy too.
you should check out the intelliWeights AI trainer for bands.... insane, it measures intensity so it was nice to add it to my band
I have to buy another band. Because I left my last one tied to the my local outdoor park pull up station. I was doing chest exercises. Didn't realize it til a day later. So someone got a free band.
Game changing workout.. Wish know about resistance bands 5years ago.. Wouldve saved Alot on gym fees!!
Great to see you here James.
James has got me convinced I'm gonna try some resistance bands only workouts
Sirji chest workout is excellent and can you make a video on bei-sep and triceps workout with bands
New workout video ! Excited to give this a try James
Great video series utilizing these Bands! I notice that you use other fixed equipment within the gym as your anchor points (usually racks) so, how about giving us some other ideas if we’re not inside the gym? Also, I’ve found when I’m using the Bands on the cross-over chest exercise, I put a twist in the Band to help keep it from slipping to my neck.
Keep up the good work on the videos, appreciate it!
Thanks for the video. Please make a band workout tutorial for back muscles too.
Thank you very much, you are a great help in these times of lockdown in my country 🇦🇷👏👏
Viva argentina
Post more resistance band workout videos...I have resistance band so i can use them watching this🤟🤟🔥🔥
Show ótimo para fortalecer articulação ! Me recuperei de uma lesão no manguito com elástico 💪💪
The bands and TA2 Build is all I do it’s awesome and it works great 👍 thank you 🙏 James Grage aka OBI Wan
I love this workout really is so good.i learn somthing new.nice one its very helpfull
I'm not sure if I'm doing that chest fly correctly. I'm not as muscular or strong as Andy but I did this with adequate resistance on start. I pull two bands medium and one higher. The band might be a bit longer but I move further. I pull all the way to my chest and can do quite many more. I do have a strong back and maybe shoulder; not sure. Please advise.
Great tips and exercises. Using them right now to make gains during lockdown
Very useful video. Just wanted to ask if one can still expect results by doing these exercises with two arms variations e.g two arms inclined chest press, two arms cable fly etc. Just hoping to save time.
Such a great teacher! Thank you James 👏💪
5:33 something with an edge or pointy voids the warranty. I read that on the website and here he is showing us what not to do 🤣
Great video, please make other resistant band focused exercise videos
Hope to get a hold of the resistance bands you guys are using soon.
Amazing never thought you’d could use bands like that💪‼️
That’s a great set of exercises!!!!!
T rex press lol💪🦖😂, great video!
The banded pushups with a weighted backpack does work
So I torn my tendon in my right arm and never had it repaired unfortunately I had some personal family stuff that kept me from doing that so it healed on its own can i still work out and gain strength as well as mass or will I have to give up working out ?
Maybe YT comment section is not the best place for your question. I feel for you. If you suffered an injury, consult a doctor for the best advice.
Yes, most lifters have had injuries before.
Just ease into the routine. If something doesn't feel right, stop doing that exercise and pick another for the muscle.
If you feel good then keep going and work on progressing. 💪🏾
You can use resistance bands more reliably than weights because you can control the tension and it doesn't hurt your joints, just go easy with the bands until you get better
Get mri of that area done. If damage is reparable and doesn’t require any surgical intervention, you are good to go with it then.
Start with the light ones first
Wow! Thank you, thank you!
Simply amazing
James grage: resistance band guru
Great. Very creative 👍👌
I'm sold 🙏👍
Medium strength band
Center it under foot with equally big loops sticking out on either side of foot
Work your arms through these loops, work the band up to rest on shoulders
Enjoy one legged slide back squats with extra heavy burn babyyy
What brand recommended for bands? Where you buy in UK?
If you activate your core, it puts less strain on your lower back with resistance bands.
Mad respect to him but his stabilizing muscles are weak, which explains the shaking. I have an order of bands coming in and I’m looking forward to following along and incorporating some cable movements.
Thanks alot
Will you ever sell handles that could work with your bands.
Hey James, haven't seen you in awhile, where's Toby? How much are the bands? Good seeing you man...
So can resistance bands replace weights? Can we expect the same results of muscle growth as obtained from lifting weights?
Resistance is resistance....so yes.
Oh wow! This looks really good.
Does anybody find you get band burn where the band it rubs on the skin?
Creative workoute nice 💗
Great video
This is great for truck drivers !
Always funny to watch an otherwise big strong guy struggle with and become a believer in bands..
James.. I want the shoes.
When I do these workouts I feel tension on tricep bicep and shoulders too like chest ...is it ok
The best👍👌
Is it possible to do 4 reps of each exercise with 1’30 rest between them for a longer session?
you should check out the intelliWeights AI trainer for bands.... insane, it measures intensity so I don't have to worry about reps and rest time, it varies it with fatigue
i have the same resistance band and when i do pushups it engages my shoulders too much and i dont get a very good chest pump. My execution is clean
Plot twist: James invented corona to promote his bands
I assume these exercises are good for women as well, but are there recommended resistance(s) for those? Also, is there a way to anchor these bands without gym equipment like in this video, like maybe something you can hook in a door?
If you're a beginner you should probably start with the lighter bands. You can anchor them to your door or window using a door anchor which is what i do
You can just buy a door anchor from EBay or Amazon - super cheap.
Bands definitely give you a good pump and burn. The one major problem which is enough for anyone to stop using them as demonstrated is in certain exercises. Example, the first one. Anytime a band rests on a certain part of your body while you are stretching and relaxing it, its going to cause serious skin burn. I've done it and basically after two workouts you have enough of scraping for it to be an injury. Wearing full clothing does not help . You can only perform exercises that allow the band to have no contact in between your grip and it's anchor point.
I disagree, maybe gloves is all some people may need.
I do banded push-ups shirtless and have never received a burn from them.
@@72Dexter72Manley72 quite a few exercises " if you are doing them correctly " will cause skin burns.
Sz Ki yeah cuz it's a giant rubber band. that's what makes tires effective
Good stuff
I have done all these exercises with bands and have been doing them regularly since covid started. TBH, still not nearly as effective as bench with dumbbells for pure hypertrophy.
Bands are not as effective for chest and also nothing can replace squats with a barbell.
For other body parts, it's great.
you should check out the intelliWeights AI trainer for bands.... insane, it measures intensity so I don't have to worry about the gym
This workout is good for recruit type 1 muscle fiber also for fatloss and pumping
This guy is f'cking genius.
My chest just got a pump by watching this lol
How did he get those traps
Thanks.
Brand name of Resistance Band?
Undersun Resistance Bands: bbcom.me/3goGzNE
love you Grage
How do we do this at home, i mean where can we tie the resistance band knot
You’ll most likely need a door anchor. Without it though, you can do some self-anchoring ones. Check out James Grage’s RUclips channel for some inspiration.
More video please...really appreciate due covid-19..no gym..stay at home..with resistance band..thank you sir