Here are my results after the first 30 days using my resistance bands bar. Make sure you check out gamerbody.com/training as I have made some updates to my plan since this video. The new plan is a it easier to follow and I have been enjoying it a lot. Now that I am 30, this workout has made things a lot easier. See if the resistance bands bar can help you and feel free to ask any questions. All info on gamerbody.com is free and I do have affiliate links to products I own, so that is the best way to help support the channel if you would like to :) Be fit, game on!
Hey there, great video. I was just checking out the training link and am confused as to what a "Floor Press" is in it. Keep it up and thanks for helping me get in shape!
Set the band to a low anchor. Step into the band. I use the Clench fitness handles at this point - wrap the band to the handles, perform drag curls. Go until failure, even half reps.
I think the issue is actually triceps as my biceps are pretty well developed over all, bit the majority of the arm is your triceps so that is where I am looking to add more focus.
Great video, I just ordered my sunpow bands and that exact setup. You definitely need to up the intensity and lower the rest time. 3 sets of bicep curls just isn’t enough.
It is as long as you have enough pulling exercises that include the biceps. My current program has one dedicated bicep exercise but other days have back exercises where biceps also get involved. I think the bigger issue is triceps
I agree, I think he needs to concentrate on just a couple body parts per day. Like arms and back on Monday, and maybe chest and triceps on wednesday. So on and so on. Not so many body parts per workout. Then the mass will come.
Not how it works. All you need is enough stimulus then proper recovery through nutrition and sleep to build muscle. Genetics will determine how big you get. Not everyone, regardless of training, can be a bodybuilder. You can improve of course, but the average person won't have the genetics to get really big, even on steroids. I've trained single muscle groups, ppl, upper lower, full body, etc over my 11 years of training and they all work the same as long as the workout is intense enough and recovery is there. I'm pretty happy with my size right now, just need to drop some fat and I would look ridiculous (except my neck which is a weak point) Training a single body part can work, but is also a setup where you can't properly recover as you will undoubtedly cross train slowing recovery. Also, the inroad created will make recovery take longer. Can you build muscle on a single body part per workout,, yes, but it is no different and less efficient. Note, I am taking their from Jay Vincent, Doug McGuff and Drew Bay (as well as Mike Mentzer) based on their information.
@@GamerBody I understand what your saying, but I'm not just saying go in there and just do curls then not having much rest between workouts then do it again. What's worked for me for many years is 2 or three body parts a day, then a little cardio after. With A-day of rest in between. Your way will work too but it's slower. And you might lose muscle mass. I'm in my fifties , and my gym buddies are too. It been through the test of time how we do it. Diet and rest is very important like you said though.
Just sent my $80 set Like this back to Amazon after the bar broke , 110% ordering your setup here with the sunpow bands. Really loving bands as my arthritis doesn't hurt after using them
@@GamerBody the foser portable resistance bar with band set from Amazon. I'm on my porch ATM waiting on Amazon to deliver your setup and I'm hyped to get back to workouts
I've read Ellington Dardens book on HIT, very interesting read and seems to make sense. I had some decent results from it back in the day. There's something to be said with time under tension with a lighter weight as opposed to something heavier done at speed. I've been toying with the idea of it with bands as I think there's a lot of untapped potential in resistance bands. Let me know how you get on with it!
So far so good. Been working on programs to implement the bands and bar and just seeing what I can do after some time with them. I wish I had the answers in a week, but the body doesn't like adapting quite that fast. I can say that I've felt like my body doesn't get as stiff/sore from it even going to failure with them. Could just be old age (if 30 is old...)
Teslang has a a good resistance bands bar with the triangle connections , 2 heavy bands, 2 handles, and a door anchor. It also comes with a carrying bag.. I can use lighter bands that I have already when doing exercises that calls for lighter bands. Strong bar and triangle connections. Bar is shorter than the bar you are using so I think you would like it.
Hey Gamerbod, just asking do you do any sort of core exercises like planking, crunches or situps? or are you only doing the resistance band workout plus the exercise bike for cardio?
@@GamerBody www.amazon.com/dp/B08QHG5ZMC/ref=cm_sw_r_cp_apa_glt_fabc_T471GFTZ1E8HKJG14XE1?psc=1. Also I recently purchased this one: www.amazon.com/dp/B08MPYZ59S/ref=cm_sw_r_cp_apa_glt_fabc_XSXDW2W0GHGXT2VYZ418?_encoding=UTF8&psc=1
@@GamerBody I use the $25 Fitness Grear Resistance Band bar from Dick’s. It breaks down into two parts. It handles my big blue and big orange bands from Clench Fitness for deadlifts and chest presses with zero problems (I don’t use carabiners either, just double the bands over and the bar goes through the ends) , and those two bands are a lot bigger (and better quality) than your largest Sunpow bands. In any case, that Dick’s bar holds up just fine, and is a lot less expensive.
Hey love your videos! I was doing this routine and recently bought the bar. Doing overhead press my under sun band snapped and scared the F out of me lol. Are those bands not meant to be used with the bar? Thanks again! Game on!
I use the UnderSun right now with my bar setup. Which band snapped on you? I've been using them for a while now with no issue with the bar and platform. UnderSun replaced the X-Small band I had that snapped the week I bought them and support was very easy to work with. I hope you are OK!
@@GamerBody I’m fine thanks! Today was the medium band. The xsmall broke on me too a while back lol. I’m wondering if I’m too tall for the standing shoulder press/triceps extension with bands lol…
Are there any chin-ups, pull-ups, and dips in your current routine? I train with mostly with bands (my only weighted items are the Storm 60, and Hydro balls from BOSU, and a weight vest and some ankle weights), but I try to keep my pull-up bar and Lebert bars in the mix. Tricep pulldowns with the bands work really well. 👍
What size triangle quick links are you using? I bought 6MM to use with the Undersun bands and they appear small IMO. Are you still using the Undersun bands, or have you switched to Sunpow?
You would need to stand on the bands or find another anchor option. This is doable, but depending on the lift, it can force your ankles to roll slightly as the band is being stretched. Not sure if this could damage them over time or create weird muscle issues in the ankle area. The platform also standardizes the stretch in the band so you know each time you are using the same setup to make for easier tracking. It's not required, but it is helpful imo.
I really appreciate all the helpful videos you provided and look to model your setup. My question is if cost is not a particular concern (i.e. $180 for Undersun bands + INNSTAR bar + Step v.s. $449 for x3 bar), will you choose X3 or your current setup?
I would choose mine. The only major downsides with mine are the longer bar for traveling as well as the platform is pretty large. They should both create the same results in the end but I prefer the longer bar (it is a little too long, but still fine). For traveling I'll just take the bands and/or the Crossgrips I have and just do bodyweight until I return.
What size are the quick links please? i.e are they 1/4 or 1/2 or 3/8 I dont want to get the wrong ones and have to fold the bands as they dont fit. Thanks!
I have not done it specifically, but I'd you go to true muscular failure it is possible. However, doing that is harder than you think. I do most of the exercises in it within my own programming.
Hi Darrick I know it’s an old video but do you think your biceps changed shape while gaining strength and that’s why they got slightly smaller? Maybe tighter and more fit into your figure before gaining size?
No, this will have nothing to do with the shape of the biceps. It will come down to your genetics and muscle insertions. The less fat you have on your biceps/arms will help give more definition though.
@@hagninety4116 no. Toning is just building muscle and burning body fat. You won't be able to target burning fat, but you can aim to gain muscle. The shape and size you can achieve will be based on genetics. If you have the muscle mass you want, the only way to "tone" it is to burn body fat at that point.
I bought this whole set up. The problem I'm finding is that at the beginning of several exercises, namely the chest press and deadlift, there's very little to no tension, compared to if I just don't use the bar and push/pull with holding the bands themselves. With gloves and shoes of course. Is there some tweak to do to have more tension throughout the whole range of movement with the bar?
Don't let the tension go all the way back. It should become less as tension in the band is reduces, bit stop before all tension is lost. This is actually a big plus for the bands because you can get past your sticking point of most lifts. For example, in a bench press most people get stuck on their chest, but bands allow you to get past that and into your stronger part of the lift with more resistance. In short, keep some tension in the band at the least amount of stretch. This can also help train you to activate your muscles throughout instead of resting like most people do with free weights.
I have not tried it. Looks interesting and might try it in a future review. The only benefits I see are that it is 2 piece and might help with some wrist issues, but that will need to be looked over in some testing :)
It seems the results weren't good. What would you have done differently if you had to re-do the month? Less sets? More sets? More calories? More frequency of training and less volume??? Thanks dude!! Subbed!
I think it just isn't enough time over all. I have started moving towards high intensity less sets with a 5-15 rep range or show (most recent vids go over how to do it with the bands, dumbbells and/or bodyweight). I still do 3 days a week though, but if it starts getting really intense where I can't recover I'll move it to 2, but 3 has been good for right now.
Is the workout on your site using all RB. It doesn’t say whether its bands or DB. A video for each exercise would be great. Like you have pull down. How does the pull down work?
Im gonna start doing this soon when everything arrives, im not sure if i feel comfortable overhead pressing like that though, afraid the band might snap on me.
How do you measure the sizes? I bought the renpho tape and tried it twice so far and the numbers changed quite a lot from yesterday to today. Maybe I will get used to it so I can measure in a better way, but first impression of the tape is not so good
Thanks for this great video once again. Question: I keep reading that we need .8 to 1 gram of protein per lb of body weight. Sorry, but 200 grams (I'm 200 lbs) of protein a day seems insane. I guess people can take loads of supplements, but I can't imagine it is healthy. Therefore, I was wondering how much protein you eat a day and any particular eating habits you have (vegetarian, keto, vegan, etc)? Thanks in advance.
I take around 0.8 grams per pound of lean body mass I am trying to achieve. Right now it is around 150grams but yes, unless you build meals specifically around it, it is tough
@@GamerBody Thanks so much for that answer. Do you also do minimal carbs? It makes my stomach and digestive system....um how do I put this...unhappy if you know what I mean. Sorry for posting so much/asking so many questions in the last day or so. Just inspired by you and what you are doing! Thanks.
Personally, I'm fine with carbs but I find a ton of protein powders/bars mess with my digestion so I've tried to focus on getting my protein in my meals as much as possible. Right now I try to get 150grams (I weigh 180lbs as of yesterday) so finding meals that get near 50grams per meal can be tough. My air fryer has recently become my best friend though and meals from it are delicious!
@@GamerBody Excellent. I'm the same way so that really helps! Cheers and I'm off to use the Sunpow bands you recommended. Which I bought through your link, of course. :-)
Nope they work as long as enough tension is provided and can build more muscle than bodyweight as you can progress them more. I just need more intensity on them to get the proper stimulus. The bands I use can provide a lot of resistance, far more than my bodyweight or even my 50lbs dumbbells can.
Maybe another set of bicep curls. At the gym for arm day ill do 4 exercises focusing on the shorthead, longhead, brachialis, and then eccentric overload.
You don't need to focus so much on each head as the fibers will each get activation if you have them under enough time under tension as the smaller fibers tire out. Once you get the smaller fibers out of the way, the larger once start to jump in as you start to reach failure. My biceps overall are pretty well developed, but triceps are lacking so after some review that is where I think I need more emphasis.
@@GamerBody maybe not but i do like to target them as much as possible to try and get them to get as big as possible. I may be able to cut an exercise out or 2
Yeah it could be overkill to do a lot of them especially if they don't recover in time. If they are and you enjoy all the sets there is no issue, just make sure you recover before doing a ton of sets per body part.
Both? Each has there pros and cons but both options provide muscle tension, muscle damage, and metabolic stress when done properly. From there, recover and muscle can be built.
@@GamerBody yea I’ve been using resistance bands for a month I’ve seen some results. Im 23, 6ft 154. I bought the bar you have yesterday, and the undersun resistance bands. With the 2 risers
Nice! That is all I am using right now and enjoying it. I may switch between all of the options I have, but just been using the resistance bands bar for the past 2 ish month.
One other note that I think is critical.....when it comes to bicep curls. The whole resistance band an "X3" idea of being stronger at the top of a movement by up to 7x doesn't apply to the arm curl or pullups. If that were true we would not go to complete failure with partial movements. For example if we could get the curl started with a dumbbell finishing the movement would be easy. So for pressing movements the "X3" model works and it can be ok for biceps but, not ideal....in my opinion, dumbbells are the best bang for the buck on biceps. I could be wrong but, I don't think so.
Nope, you are strongest at the mid-end range of the biceps curl and weakest when your arms are extended. This means you are limited by the weakest range in how much you can lift. Dumbbells are tough in the weak position limiting you there where the bands will get you through that sticking point. This is why the bands have a better resistance curve. I actually think the issue is not enough triceps work being done as it makes up the majority of the arm and my biceps are pretty well developed vs the triceps.
Most people fail at the bottom of the curl as that is the weakest point so they pick weights where they can get past it. You are strongest in the contracted portion of the lift and weakest when arms are fully extended by your sides. That is why the bands work better as you can use more weight at the strongest part of the lift while still using resistance at the weakest point.
@@GamerBody I am going to have to revisit bands. I like your setup here better than the x3! I may be thinking about the curl wrong. I know though if I pick a weight I can't reach 90° with I can still start the movement. I need to go through all of your links and build me a system like this. I am 56 years old and train hard to failure on every set and as you can imagine my joints and tendons.....can get a bit painful. No question this system would give less nagging injuries. I wish you could get an affiliate link for the complete package. Is that possible?
@@UncleDanBand64 It should help a bit with the joint issues as you can get past that initial weak part of the list. As long as the rest of the exercise is in good form and under controlled it should improve your strength over all. Of course there are factors like recovery, how hard the workout was, nutrition, etc. but the bands should be a bit nicer overall on the joints when used properly. The best place I have is on gamerbody.com/equipment where I put on my exact bands section. You might have to click for each one, but it should work. Let me know if you have any questions on it.
Trained too much in my opinion. Twice a week would be better. Make sure that you’re eating enough for the amount of work you are doing. Maybe cut sets on squats. I’m not a pro but have been training for a long time. I do really like your videos. Great job 👏
I think he needs to concentrate on just a couple body parts per day. Like arms and back on Monday, and maybe chest and triceps on wednesday. So on and so on. Not so many body parts per workout. Then the mass will come.
Weird with the biceps, but I definitely think it could be because you slacked somewhere (not purposefully though), but resistance bands is a different way of training, so you probably didn't use one that was hard enough or maybe it was super hard at the top, but way too easy at the starting point, so the eccentric part of the motion was too light. I also think that you forget a factor of how much stronger you potentially have gotten overall, as resistance bands (and cable workouts, a well as bodyweight workouts) really workout those small muscles and stabiliator functions within your body, that isn't used too much doing normal free-weight exercises. Great videos though, could you imagine yourself only working with resistance bands?? also, it would be super cool if you tried out Bodylastics "Anchor Door Attachment", which would really open a lot of exercises for you, using resistance bands (either with tube-resistance bands, which I personally don't like, but I have not tried their patend pending ones.. you can also just use normal resistance bands as you do here, so that works either way).
Yeah my new plan on the website includes the door stopper and more exercises just for some variety. I've added in a bit more pulling exercises to build the back and biceps and I can definitely see bands as being my only item. I plan on making a bands, bodyweight and dumbbells workout versions for users to pick what they want. A big item I think missing is an overhead pulling exercise which requires my door stopper. I'll be making videos on the new program soon. Thanks for the tips!
@@GamerBody Right, check out the attachment from Bodylastics though, it's much more than just a door-stopper :) There is also Zeno Gym (check them out) they have a bench made for resistance band training and a squat board (instead of your step thing), though.. I have no personal experience with Zeno Gym.
Thanks, I don't like the Zeno gym at all as it doesn't have the inset for the bands to go so it could come out and snap across your front or back. Also not a fan of the tube band setup. I'll look I to the door anchor option with bodylastics though. Seems like a lot on the door but could help protect it.
@@GamerBody Oh btw. Just in case you don't know about it.. look up "Total Gym", amazing machines. Not too expensive, perfect for homegyms. totalgym.com/ Total Gym GTS gives the best impressive, but is not the cheapest. They do have just as good & cheaper versions though. Personally I have no experiene with them, only a similar machines (same as total gym, but probably not as good quality) from Taurus, as Total Gym unfortunately doesn't sell in EU.
It’s time to make some money dude I’ma start cutting some grass soon and hopefully get up to 350 bucks so I can get my dumbbells and some bands and straps man oh man I’m excited and I’m also going to build a Nordic station so more adding onto my fitness equipment so I can get better gainzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz
There's a bit of pulling exercises including direct biceps curls. I'm going to see if more direct triceps work will improve the arm size as it makes up the majority of your arms.
Don't cut/bulk ;) Note it is possible to build muscle in a calorie deficit, just can't be too drastic if eating fewer calories and you will need enough protein to build the muscle during rest.
My guess is your cardio caused you to loose muscle mass. You said you were into going fast. I would think just a 15 minute gently ride would be better. As for the bicep loss. In my opinion you do not have near enough bicep work in your plan. For me I have at least 4 exercises hitting biceps per workout. #1 pullups or a row. #2-4 are arm curl variations. 5 sets per exercise and all sets done to failure. Now that much might be extreme but, at a minimum throw in another pull exercise and up you set count. For example....if you just threw in 5 sets of pullups and upped your curl to 6 sets....you would be golden.
It's not about how many exercises you do, just that you provide enough stimulus to the muscle and then recover properly. For me, the biceps tend to get pushed to failure more often than my triceps so I think the triceps, making up the majority of the arms) are the issue as they are far weaker than my biceps and are not developed as much. That is where my target will be. The cardio I am doing wouldn't be enough to see a drop unless I completely stopped my resistance workouts and not recovering properly. I'd need to add white a bit more to start losing muscle from it.
Yeah maybe but, 3 sets of biceps is not enough for me. of course I am opposite of you. My triceps are over developed well, they are my best arm feature. So, I am focusing mostly on shoulders and biceps😀@@GamerBody
Haha well it's a good thing to have the big triceps. If you need more, stimulus than do more sets, but it may be you need more intensity instead. It will be up to your experience of course, but as long as enough stimulus is provided with recovery you should improve :)
Here are my results after the first 30 days using my resistance bands bar. Make sure you check out gamerbody.com/training as I have made some updates to my plan since this video. The new plan is a it easier to follow and I have been enjoying it a lot. Now that I am 30, this workout has made things a lot easier.
See if the resistance bands bar can help you and feel free to ask any questions. All info on gamerbody.com is free and I do have affiliate links to products I own, so that is the best way to help support the channel if you would like to :)
Be fit, game on!
Hey there, great video. I was just checking out the training link and am confused as to what a "Floor Press" is in it. Keep it up and thanks for helping me get in shape!
Think of a bench press but lying on the floor.
@@GamerBody Gotcha! Thanks and Game on!
I have a band bar but my bands are different one go I have to have one ok. Both sides
And my bands are too long for me to do rows dead lifts and. A few more what can I do to replace them
Set the band to a low anchor. Step into the band. I use the Clench fitness handles at this point - wrap the band to the handles, perform drag curls. Go until failure, even half reps.
I think the issue is actually triceps as my biceps are pretty well developed over all, bit the majority of the arm is your triceps so that is where I am looking to add more focus.
Great video, I just ordered my sunpow bands and that exact setup. You definitely need to up the intensity and lower the rest time. 3 sets of bicep curls just isn’t enough.
It is as long as you have enough pulling exercises that include the biceps. My current program has one dedicated bicep exercise but other days have back exercises where biceps also get involved. I think the bigger issue is triceps
@@GamerBody possibly.. looking forward to the next update.
I agree, I think he needs to concentrate on just a couple body parts per day. Like arms and back on Monday, and maybe chest and triceps on wednesday. So on and so on. Not so many body parts per workout. Then the mass will come.
Not how it works. All you need is enough stimulus then proper recovery through nutrition and sleep to build muscle. Genetics will determine how big you get. Not everyone, regardless of training, can be a bodybuilder. You can improve of course, but the average person won't have the genetics to get really big, even on steroids.
I've trained single muscle groups, ppl, upper lower, full body, etc over my 11 years of training and they all work the same as long as the workout is intense enough and recovery is there. I'm pretty happy with my size right now, just need to drop some fat and I would look ridiculous (except my neck which is a weak point)
Training a single body part can work, but is also a setup where you can't properly recover as you will undoubtedly cross train slowing recovery. Also, the inroad created will make recovery take longer.
Can you build muscle on a single body part per workout,, yes, but it is no different and less efficient. Note, I am taking their from Jay Vincent, Doug McGuff and Drew Bay (as well as Mike Mentzer) based on their information.
@@GamerBody I understand what your saying, but I'm not just saying go in there and just do curls then not having much rest between workouts then do it again. What's worked for me for many years is 2 or three body parts a day, then a little cardio after. With A-day of rest in between. Your way will work too but it's slower. And you might lose muscle mass. I'm in my fifties , and my gym buddies are too. It been through the test of time how we do it. Diet and rest is very important like you said though.
Amazing workout in the video. Would you happen to have a link to this exact workout? And do I need to have a step to do the calf raise?
Not sure I remember the exact one here, but to see the one I personally do right now, it is free at gamerbody.com
Great video, thanks for sharing!
Thanks!
Just sent my $80 set Like this back to Amazon after the bar broke , 110% ordering your setup here with the sunpow bands. Really loving bands as my arthritis doesn't hurt after using them
What bar were you using that broke?
@@GamerBody the foser portable resistance bar with band set from Amazon. I'm on my porch ATM waiting on Amazon to deliver your setup and I'm hyped to get back to workouts
Nice! Let me know how it goes. Did you get the 1 or 2 piece bar?
@@GamerBody I got the 1 piece bar with sunpow bands. I couldn't afford the undersun bands , also got the step platform
Nice it will still work well. Let me know how it goes!
Very good and honest review !
Thanks!
I've read Ellington Dardens book on HIT, very interesting read and seems to make sense. I had some decent results from it back in the day. There's something to be said with time under tension with a lighter weight as opposed to something heavier done at speed. I've been toying with the idea of it with bands as I think there's a lot of untapped potential in resistance bands. Let me know how you get on with it!
So far so good. Been working on programs to implement the bands and bar and just seeing what I can do after some time with them. I wish I had the answers in a week, but the body doesn't like adapting quite that fast. I can say that I've felt like my body doesn't get as stiff/sore from it even going to failure with them. Could just be old age (if 30 is old...)
So I did mezners workout with some heavy bands and it burned me out.
Teslang has a a good resistance bands bar with the triangle connections , 2 heavy bands, 2 handles, and a door anchor. It also comes with a carrying bag.. I can use lighter bands that I have already when doing exercises that calls for lighter bands. Strong bar and triangle connections. Bar is shorter than the bar you are using so I think you would like it.
Thanks I'll take a look at them.
Hey Gamerbod, just asking do you do any sort of core exercises like planking, crunches or situps? or are you only doing the resistance band workout plus the exercise bike for cardio?
Right now I'm not doing ab exercises but you can add them if you feel you'd like them in. Im using bands setup and the bike.
@@GamerBody Alrighty, my order just arrived so i can finally start the routine. Ty for the awesome video!
Good review and workout. I have the Innstar band and love it.
Nice! Yes it is a great bar. I wonder if they will make a 2 piece one for traveling someday.
@@GamerBody they do make a two piece. It's on Amazon
For the INNSTAR? I'm having trouble locating one for that brand. I do see others though.
@@GamerBody www.amazon.com/dp/B08QHG5ZMC/ref=cm_sw_r_cp_apa_glt_fabc_T471GFTZ1E8HKJG14XE1?psc=1. Also I recently purchased this one: www.amazon.com/dp/B08MPYZ59S/ref=cm_sw_r_cp_apa_glt_fabc_XSXDW2W0GHGXT2VYZ418?_encoding=UTF8&psc=1
@@GamerBody
I use the $25 Fitness Grear Resistance Band bar from Dick’s. It breaks down into two parts.
It handles my big blue and big orange bands from Clench Fitness for deadlifts and chest presses with zero problems (I don’t use carabiners either, just double the bands over and the bar goes through the ends) , and those two bands are a lot bigger (and better quality) than your largest Sunpow bands.
In any case, that Dick’s bar holds up just fine, and is a lot less expensive.
Hey love your videos! I was doing this routine and recently bought the bar. Doing overhead press my under sun band snapped and scared the F out of me lol. Are those bands not meant to be used with the bar? Thanks again! Game on!
I use the UnderSun right now with my bar setup. Which band snapped on you? I've been using them for a while now with no issue with the bar and platform. UnderSun replaced the X-Small band I had that snapped the week I bought them and support was very easy to work with. I hope you are OK!
@@GamerBody I’m fine thanks! Today was the medium band. The xsmall broke on me too a while back lol. I’m wondering if I’m too tall for the standing shoulder press/triceps extension with bands lol…
How tall are you? It may be you are too tall but doesn't mean there aren't other options :)
@@GamerBody 6’5” . I have adjustable dumbbells I could use for those exercises but I really like the bands 🤔
Yeah that's pretty tall. You might want to reach out to UnderSun and confirm if those exercise will work at your height as one snapped on you.
Are there any chin-ups, pull-ups, and dips in your current routine?
I train with mostly with bands (my only weighted items are the Storm 60, and Hydro balls from BOSU, and a weight vest and some ankle weights), but I try to keep my pull-up bar and Lebert bars in the mix.
Tricep pulldowns with the bands work really well.
👍
Testing with just bands right now but also making a dumbbells and bodyweight versions. Feel free to add them in if you enjoy them.
What size triangle quick links are you using? I bought 6MM to use with the Undersun bands and they appear small IMO.
Are you still using the Undersun bands, or have you switched to Sunpow?
Using UnderSun bands. I use the 3/8 triangle links. I have a link to them over at GamerBody.com/equipment
Great review
Thanks!
Hey man, just curious? What happens when you dont get the stepper?
You would need to stand on the bands or find another anchor option. This is doable, but depending on the lift, it can force your ankles to roll slightly as the band is being stretched. Not sure if this could damage them over time or create weird muscle issues in the ankle area.
The platform also standardizes the stretch in the band so you know each time you are using the same setup to make for easier tracking. It's not required, but it is helpful imo.
I really appreciate all the helpful videos you provided and look to model your setup. My question is if cost is not a particular concern (i.e. $180 for Undersun bands + INNSTAR bar + Step v.s. $449 for x3 bar), will you choose X3 or your current setup?
I would choose mine. The only major downsides with mine are the longer bar for traveling as well as the platform is pretty large. They should both create the same results in the end but I prefer the longer bar (it is a little too long, but still fine). For traveling I'll just take the bands and/or the Crossgrips I have and just do bodyweight until I return.
@@GamerBody appreciate your input!
What size are the quick links please? i.e are they 1/4 or 1/2 or 3/8 I dont want to get the wrong ones and have to fold the bands as they dont fit. Thanks!
I use the M10 3/8"
@@GamerBody excellent that’s in stock 😎✌️
Have you ever done the routine recommended with the X3 bar? Is it possible to get results with so little work?
I have not done it specifically, but I'd you go to true muscular failure it is possible. However, doing that is harder than you think. I do most of the exercises in it within my own programming.
@1:37 Do you feel that the band is too loose for the chess press? especially when the bar is close to the chess. I almost feel no tension at all.
Don't let there be no tension! Make sure you go back only as far as there is still proper tension in the band, no need to remove all of it.
Hi Darrick I know it’s an old video but do you think your biceps changed shape while gaining strength and that’s why they got slightly smaller? Maybe tighter and more fit into your figure before gaining size?
No, this will have nothing to do with the shape of the biceps. It will come down to your genetics and muscle insertions. The less fat you have on your biceps/arms will help give more definition though.
@@GamerBody hi Darrick is there such thing as toning a muscle’s shape with training without gaining size?
@@hagninety4116 no. Toning is just building muscle and burning body fat. You won't be able to target burning fat, but you can aim to gain muscle. The shape and size you can achieve will be based on genetics.
If you have the muscle mass you want, the only way to "tone" it is to burn body fat at that point.
I bought this whole set up. The problem I'm finding is that at the beginning of several exercises, namely the chest press and deadlift, there's very little to no tension, compared to if I just don't use the bar and push/pull with holding the bands themselves. With gloves and shoes of course.
Is there some tweak to do to have more tension throughout the whole range of movement with the bar?
Don't let the tension go all the way back. It should become less as tension in the band is reduces, bit stop before all tension is lost. This is actually a big plus for the bands because you can get past your sticking point of most lifts. For example, in a bench press most people get stuck on their chest, but bands allow you to get past that and into your stronger part of the lift with more resistance.
In short, keep some tension in the band at the least amount of stretch. This can also help train you to activate your muscles throughout instead of resting like most people do with free weights.
Have you tried the Bodylastics bar? What are your thoughts on using a curved bar versus straight bar?
I have not tried it. Looks interesting and might try it in a future review. The only benefits I see are that it is 2 piece and might help with some wrist issues, but that will need to be looked over in some testing :)
What happened to the Undersun resistance loop bands?
Using them right now against the SunPow. I'll have a video up soon on what I'm keeping.
It seems the results weren't good. What would you have done differently if you had to re-do the month? Less sets? More sets? More calories? More frequency of training and less volume??? Thanks dude!! Subbed!
I think it just isn't enough time over all. I have started moving towards high intensity less sets with a 5-15 rep range or show (most recent vids go over how to do it with the bands, dumbbells and/or bodyweight). I still do 3 days a week though, but if it starts getting really intense where I can't recover I'll move it to 2, but 3 has been good for right now.
Increase intensity on you triceps exercises. Triceps are huge in making your arms bigger.
Yup this is what I am looking to do. Thanks!
Is the workout on your site using all RB. It doesn’t say whether its bands or DB. A video for each exercise would be great. Like you have pull down. How does the pull down work?
I recently had videos on it, but then I changed it so I am working on adding the new ones in the coming weeks.
Im gonna start doing this soon when everything arrives, im not sure if i feel comfortable overhead pressing like that though, afraid the band might snap on me.
The bands easily withstand the overhead press for me at 5'11". Unless you are a lot taller you should be fine.
How’s it going? Is there any changes?
How do you measure the sizes? I bought the renpho tape and tried it twice so far and the numbers changed quite a lot from yesterday to today. Maybe I will get used to it so I can measure in a better way, but first impression of the tape is not so good
Yeah it might take some time and also if you have a pump or not could change it. Try measuring at the same time and before any workout.
@@GamerBody measured in the same time, in the morning, I believe I didn’t measure at the exact same spots. Which tape do you use?
I use the RENPHO tape measure. Not sure why yours is so different.
@@GamerBody guess I just have to get used to it
Thanks for this great video once again. Question: I keep reading that we need .8 to 1 gram of protein per lb of body weight. Sorry, but 200 grams (I'm 200 lbs) of protein a day seems insane. I guess people can take loads of supplements, but I can't imagine it is healthy. Therefore, I was wondering how much protein you eat a day and any particular eating habits you have (vegetarian, keto, vegan, etc)? Thanks in advance.
I take around 0.8 grams per pound of lean body mass I am trying to achieve. Right now it is around 150grams but yes, unless you build meals specifically around it, it is tough
@@GamerBody Thanks so much for that answer. Do you also do minimal carbs? It makes my stomach and digestive system....um how do I put this...unhappy if you know what I mean. Sorry for posting so much/asking so many questions in the last day or so. Just inspired by you and what you are doing! Thanks.
Personally, I'm fine with carbs but I find a ton of protein powders/bars mess with my digestion so I've tried to focus on getting my protein in my meals as much as possible. Right now I try to get 150grams (I weigh 180lbs as of yesterday) so finding meals that get near 50grams per meal can be tough. My air fryer has recently become my best friend though and meals from it are delicious!
@@GamerBody Excellent. I'm the same way so that really helps! Cheers and I'm off to use the Sunpow bands you recommended. Which I bought through your link, of course. :-)
Nice! I still own the SunPow but I use UnderSun exclusively right now. Both are great though and should yield some solid results.
Bands are best for toning muscles and joint health.
Tough to build muscle with bands though.
I use bodyweight exercises to build muscle.
Nope they work as long as enough tension is provided and can build more muscle than bodyweight as you can progress them more. I just need more intensity on them to get the proper stimulus. The bands I use can provide a lot of resistance, far more than my bodyweight or even my 50lbs dumbbells can.
@@GamerBody you got some guns.
Thanks :)
Maybe another set of bicep curls. At the gym for arm day ill do 4 exercises focusing on the shorthead, longhead, brachialis, and then eccentric overload.
But then again not always working with bands
I agree 👍
You don't need to focus so much on each head as the fibers will each get activation if you have them under enough time under tension as the smaller fibers tire out. Once you get the smaller fibers out of the way, the larger once start to jump in as you start to reach failure.
My biceps overall are pretty well developed, but triceps are lacking so after some review that is where I think I need more emphasis.
@@GamerBody maybe not but i do like to target them as much as possible to try and get them to get as big as possible. I may be able to cut an exercise out or 2
Yeah it could be overkill to do a lot of them especially if they don't recover in time. If they are and you enjoy all the sets there is no issue, just make sure you recover before doing a ton of sets per body part.
Dumbbells or resistance bands to build muscle ? 🤔
Both? Each has there pros and cons but both options provide muscle tension, muscle damage, and metabolic stress when done properly. From there, recover and muscle can be built.
@@GamerBody yea I’ve been using resistance bands for a month I’ve seen some results. Im 23, 6ft 154. I bought the bar you have yesterday, and the undersun resistance bands. With the 2 risers
Nice! That is all I am using right now and enjoying it. I may switch between all of the options I have, but just been using the resistance bands bar for the past 2 ish month.
One other note that I think is critical.....when it comes to bicep curls. The whole resistance band an "X3" idea of being stronger at the top of a movement by up to 7x doesn't apply to the arm curl or pullups. If that were true we would not go to complete failure with partial movements. For example if we could get the curl started with a dumbbell finishing the movement would be easy. So for pressing movements the "X3" model works and it can be ok for biceps but, not ideal....in my opinion, dumbbells are the best bang for the buck on biceps. I could be wrong but, I don't think so.
Nope, you are strongest at the mid-end range of the biceps curl and weakest when your arms are extended. This means you are limited by the weakest range in how much you can lift. Dumbbells are tough in the weak position limiting you there where the bands will get you through that sticking point.
This is why the bands have a better resistance curve. I actually think the issue is not enough triceps work being done as it makes up the majority of the arm and my biceps are pretty well developed vs the triceps.
@@GamerBody I don't see how that is possible. You are saying you are failing at the bottom of a curl....arms extended?
Most people fail at the bottom of the curl as that is the weakest point so they pick weights where they can get past it. You are strongest in the contracted portion of the lift and weakest when arms are fully extended by your sides. That is why the bands work better as you can use more weight at the strongest part of the lift while still using resistance at the weakest point.
@@GamerBody I am going to have to revisit bands. I like your setup here better than the x3! I may be thinking about the curl wrong. I know though if I pick a weight I can't reach 90° with I can still start the movement. I need to go through all of your links and build me a system like this. I am 56 years old and train hard to failure on every set and as you can imagine my joints and tendons.....can get a bit painful. No question this system would give less nagging injuries. I wish you could get an affiliate link for the complete package. Is that possible?
@@UncleDanBand64 It should help a bit with the joint issues as you can get past that initial weak part of the list. As long as the rest of the exercise is in good form and under controlled it should improve your strength over all. Of course there are factors like recovery, how hard the workout was, nutrition, etc. but the bands should be a bit nicer overall on the joints when used properly.
The best place I have is on gamerbody.com/equipment where I put on my exact bands section. You might have to click for each one, but it should work. Let me know if you have any questions on it.
How can I make my own gym?
Take a look at gamerbody.com and go from their.
Trained too much in my opinion. Twice a week would be better. Make sure that you’re eating enough for the amount of work you are doing. Maybe cut sets on squats. I’m not a pro but have been training for a long time. I do really like your videos. Great job 👏
Thanks for the tips :)
I think he needs to concentrate on just a couple body parts per day. Like arms and back on Monday, and maybe chest and triceps on wednesday. So on and so on. Not so many body parts per workout. Then the mass will come.
Weird with the biceps, but I definitely think it could be because you slacked somewhere (not purposefully though), but resistance bands is a different way of training, so you probably didn't use one that was hard enough or maybe it was super hard at the top, but way too easy at the starting point, so the eccentric part of the motion was too light.
I also think that you forget a factor of how much stronger you potentially have gotten overall, as resistance bands (and cable workouts, a well as bodyweight workouts) really workout those small muscles and stabiliator functions within your body, that isn't used too much doing normal free-weight exercises.
Great videos though, could you imagine yourself only working with resistance bands?? also, it would be super cool if you tried out Bodylastics "Anchor Door Attachment", which would really open a lot of exercises for you, using resistance bands (either with tube-resistance bands, which I personally don't like, but I have not tried their patend pending ones.. you can also just use normal resistance bands as you do here, so that works either way).
Yeah my new plan on the website includes the door stopper and more exercises just for some variety. I've added in a bit more pulling exercises to build the back and biceps and I can definitely see bands as being my only item.
I plan on making a bands, bodyweight and dumbbells workout versions for users to pick what they want. A big item I think missing is an overhead pulling exercise which requires my door stopper. I'll be making videos on the new program soon. Thanks for the tips!
@@GamerBody Right, check out the attachment from Bodylastics though, it's much more than just a door-stopper :)
There is also Zeno Gym (check them out) they have a bench made for resistance band training and a squat board (instead of your step thing), though.. I have no personal experience with Zeno Gym.
Thanks, I don't like the Zeno gym at all as it doesn't have the inset for the bands to go so it could come out and snap across your front or back. Also not a fan of the tube band setup.
I'll look I to the door anchor option with bodylastics though. Seems like a lot on the door but could help protect it.
@@GamerBody Oh btw. Just in case you don't know about it.. look up "Total Gym", amazing machines. Not too expensive, perfect for homegyms.
totalgym.com/
Total Gym GTS gives the best impressive, but is not the cheapest. They do have just as good & cheaper versions though. Personally I have no experiene with them, only a similar machines (same as total gym, but probably not as good quality) from Taurus, as Total Gym unfortunately doesn't sell in EU.
Not looking for a total gym, only the items I need to get results. I'm actively avoiding trying to make a gym space or "gym garage"
It’s time to make some money dude I’ma start cutting some grass soon and hopefully get up to 350 bucks so I can get my dumbbells and some bands and straps man oh man I’m excited and I’m also going to build a Nordic station so more adding onto my fitness equipment so I can get better gainzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzzz
Keep it up!
no pulling?
There's a bit of pulling exercises including direct biceps curls. I'm going to see if more direct triceps work will improve the arm size as it makes up the majority of your arms.
Losing muscle mass is inevitable. You can never keep 100% of it when cutting.
Don't cut/bulk ;) Note it is possible to build muscle in a calorie deficit, just can't be too drastic if eating fewer calories and you will need enough protein to build the muscle during rest.
My guess is your cardio caused you to loose muscle mass. You said you were into going fast. I would think just a 15 minute gently ride would be better. As for the bicep loss. In my opinion you do not have near enough bicep work in your plan. For me I have at least 4 exercises hitting biceps per workout. #1 pullups or a row. #2-4 are arm curl variations. 5 sets per exercise and all sets done to failure. Now that much might be extreme but, at a minimum throw in another pull exercise and up you set count. For example....if you just threw in 5 sets of pullups and upped your curl to 6 sets....you would be golden.
It's not about how many exercises you do, just that you provide enough stimulus to the muscle and then recover properly. For me, the biceps tend to get pushed to failure more often than my triceps so I think the triceps, making up the majority of the arms) are the issue as they are far weaker than my biceps and are not developed as much. That is where my target will be.
The cardio I am doing wouldn't be enough to see a drop unless I completely stopped my resistance workouts and not recovering properly. I'd need to add white a bit more to start losing muscle from it.
Yeah maybe but, 3 sets of biceps is not enough for me. of course I am opposite of you. My triceps are over developed well, they are my best arm feature. So, I am focusing mostly on shoulders and biceps😀@@GamerBody
Haha well it's a good thing to have the big triceps. If you need more, stimulus than do more sets, but it may be you need more intensity instead. It will be up to your experience of course, but as long as enough stimulus is provided with recovery you should improve :)
@@GamerBody oh yeah, I am responding. Just trying to make the most of it before I get to old to grow😀
@@UncleDanBand64 Yeah as I get older it stops being how big I can get, but rather how little I can lose as I age.