3 Things You Need To Know About Building Muscle w/ Resistance Bands

3 Things You Need To Know About Building Muscle w/ Resistance Bands | James Grage

Рет қаралды 164,200

Күн бұрын

Whether you train with resistance bands, free weights, or machines, you need to understand the triggers for hypertrophy, or building muscle.
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When we talk about "how to build muscle" there is more than progressive overload, or lifting heavier and heavier. These are the core principles that are ofter overlooked, which could be robbing you of your gains.
0:18 Muscle Hypertrophy
0:26 The Triggers for Protein Synthesis
1:28 Muscle Building Trigger #1: Mechanical Tension
3:40 Time Under Tension (TUT)
5:38 Muscle Building Trigger #2: Metabolic Stress
6:30 Difference between Lactic Acid and Lactate - What is the Muscle Burn
7:40 Building Muscle on a Keto or Low Carb Diet
8:45 Occlusion Training and Anaerobic Glycolosis
10:09 Tips for a Better Muscle Pump and How the Pump Triggers Hypertrophy
12:15 Why I Prefer Resistance Bands for Building Muscle
12:53 Muscle Building Trigger #3: Muscle Damage and Microtrauma
14:00 Protein Synthesis for Muscle Repair vs Muscle Building
15:30 Eccentric Training or Doing Negatives for Building Muscle
If you're looking to purchase Resistance Bands or a Resistance Bands Workout Program, you can visit the link below. Where you will find a complete 90-Day Muscle Building Program designed by James Grage.
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Пікірлер: 173

@bodybuildingcom 5 жыл бұрын

► James Grage's Resistance Bands: bit.ly/30elNrp ► Resistance Bands Training Programs: bit.ly/30em65x ► Shop Bodybuilding Signature Supplements: bbcom.me/30bvWVs ► Subscribe to the Channel: bit.ly/2DK5lGD

@zackvikz9414 4 жыл бұрын

This video does NOT deserve this title. It is way way much more information. Infact, ALL the basic muscle building information and secrets are in here and hell these things are taught in physiology to us in medschools. You sir, have gained my respect! 💯

@JamesGrageUndersunFitness 3 жыл бұрын

Appreciate your support!

@TheFortunateTragedy Жыл бұрын

Much better than the cavalier guy

@mufasaiam7794 5 жыл бұрын

I learned more in 17 minutes from this guy than i did in all my years of going to the gym

@ahmadsalah4126 5 жыл бұрын

The same here

@diegitokillz5736 5 жыл бұрын

Bruh same

@scarredbeauty. 4 жыл бұрын

This is the kinda nerd that I need in my life ❤️😍😍. Drinking water, refueling and talking about eccentric training as a party. Hahahaha

@bYz4rEel 4 жыл бұрын

Saves me the years by learning from this guy now

@dishantpatil4340 4 жыл бұрын

True 💯

@simplyawesomelapsa3710 3 жыл бұрын

So, based on this video, the best way to train is to have good volume of resistance, (or weight) train in a slower and concentrated manner up and at the end extra squeeze for extra pump, and do it even slower on the way down. Train a lot but not too much. Got it boss.

@elopuff8575 Жыл бұрын

I’ve watched hundreds and hundreds of videos on hypertrophy. Yet, this is the most clear understandable explanation I’ve ever came across. And there is information here in this video that no other trainer talks about. VERY VALUABLE

@deanwaller8283 3 жыл бұрын

Three things you need to know about building muscle with band's.. 1;they work 2;they REALLY work! 3; anyone that says they don't work is talking out their backside I was as sceptical as anyone before injury forced me to switch over to bands only training....15 months later I'm a complete convert

@lCore17 3 жыл бұрын

Hey, question does the size of the band matter? Like are mini bands worse than full on big bands?

@7dnein944 2 жыл бұрын

What about results?

@SIKEGNGG 2 жыл бұрын

@@7dnein944 I'm not him but from my experience you'll definitely get results for sure if you progressively overload and utilize them properly.

@matthewm.1598 4 жыл бұрын

Extreeeeeemely thorough and up-to-date with the best understanding of building muscle according to today's science. I came for information on training with resistance bands, but stayed for the concise breakdown of muscle building factors. Awesome video!

@Brockthedog315 5 жыл бұрын

Resistance band training is awesome. I still prefer the stackabke systems like bodylastics to the rubber band types but that’s only my preference. I’m 59 and use them extensively only throwing in a few free weights in every so often. Super easy on the joints and very safe in a home gym or travel environment. Love this video!

@robertj2155 2 жыл бұрын

Have bands but used sparingly- this information has gave me the knowledge to use my bands to their full potential- am looking forward to packing on some muscle on the 54 year old frame. Thanks for this!

@MrWarmachine3 3 жыл бұрын

James Grage is definitely a master trainer. He knows what he is talking about.

@rmasso38 3 жыл бұрын

you should check out the intelliWeights AI trainer for bands.... insane, it measures intensity so I don't have to worry about it, it shows me without being a master trainer

@anoxRJ 2 жыл бұрын

Short, concise, to the point. Not a lot of bull crap or pushing his products. Honestly, this should be mandatory for everyone wanting to lift weights for hypertrophy. 10/10 video.

@w.mtower4895 5 жыл бұрын

Thank you for this video, I was looking for this kind of info. You made it really easy to understand!

@DonnyRaus 2 жыл бұрын

This is by far the best explanation of muscle building I've come across. Thanks for making it easy!

@Damons4ribs 2 жыл бұрын

One of the best videos on the fundamentals of building muscle I have seen. Excellent knowledge, so clearly explained.

@anthonyscott16 3 жыл бұрын

Another great lesson man. You hands down provide the best info in an easy to understand format. Thank you!

@dimitarviyachev7555 4 жыл бұрын

This is for sure the best explaining video for muscle growth EVER.

@SalmanFaris-mp7xb 5 жыл бұрын

Nice demonstration ....very clear concept as well....thank you

@DJKnowledge901 2 жыл бұрын

That was honestly one of the most informative videos I have ever seen. thanks

@Noname-qn2lr 3 жыл бұрын

Great video and clear explanations.

@wataboutya9310 4 жыл бұрын

Great video! This fella has a wealth of knowledge when it comes to weight or resistance training.

@cemyesilyurt3033 4 жыл бұрын

Hey man thanks for the information, very nice video

@gregokeeffe4369 2 жыл бұрын

Really great video. Thank you. I learned a lot here.

@UK06Armwrestler 5 жыл бұрын

Thanks for sharing these tips....

@ripleypipe 3 жыл бұрын

Superb lecture, thank you.

@nicodas 4 жыл бұрын

Use of resistance bands is a great for meditation. For meditation, some people concentrate on the breathing, repitition of mantras, listening to beats in music etc etc. I can zoned out on repitition of muscle development. Probably helpful with those people who have ADHD.

@Junnerubio 2 жыл бұрын

Very good! Really helpped me to get a better understanding of the subject.

@nasergorgesttani858 5 жыл бұрын

Thanks a lot for this great classified information 💪

@ahmadsalah4126 5 жыл бұрын

Thanks a lot for this informative video , I think this type of videos are much better than those like " A day of a bodybuilder life "

@dr.anastasias.weigle136 4 жыл бұрын

Thank you for educating me!

@billyhawkins721 2 жыл бұрын

Great video and a brilliant explanation! Was expecting more talk about band workouts but definitely not upset about it haha.

@carlosl.garcia2745 4 жыл бұрын

Fantastic video, thanks buddy!💪👨‍🏫

@coolsteven2 3 жыл бұрын

I learned way more than I expected to. Thanks!

@Achillesweeps 5 жыл бұрын

Amazing video. Thanks

@lebowskiqo3103 3 жыл бұрын

Wow. You're so in depth and well informed. You're very accurate from a anatomicaly point of view

@dcconsultancy2869 5 жыл бұрын

Very good informative content want more stuff like this jeep it up

@ThexImperfectionist 3 жыл бұрын

His understanding of biochem and physiology is excellent.

@rmasso38 3 жыл бұрын

you should check out the intelliWeights AI trainer for bands.... insane, it measures intensity so I don't have to worry about know all that myself haha it does it for me

@OthmaneMoujahid 3 жыл бұрын

Thank u so much for this gold informations

@tgleds 4 жыл бұрын

Very Quality. Thanks

@ChiroMan61 5 жыл бұрын

Great talk!

@mikef4071 3 жыл бұрын

Best video I've seen on this topic

@sreenivasansreenivasan6705 4 жыл бұрын

Thank you sir. Very useful video sir

@ZendelWashington 3 жыл бұрын

I love this video! thank you for your expertise!!

@JamesGrageUndersunFitness 3 жыл бұрын

Thank you for your support!

@zoricapetrovic769 5 жыл бұрын

Thank you !

@halterrill9475 3 жыл бұрын

This guy has my attention . I learned a lot from this video .

@jamesclinesr2511 3 жыл бұрын

This guy helped me he breaks it down so great

@cameronmoore6028 2 жыл бұрын

Sheeesh very in depth thanks 🐐

@nicodas 4 жыл бұрын

So as I do reps, the visualisation I get of the concentric, isometric and eccentric stages of my muscles, will help me get a better mind-muscle connection. I also try to visualise that my resistance bands are mirroring what I'm doing with my own muscles.

@milliondollaradvice9779 5 жыл бұрын

Lots of love from India....btw I just want to say thanks for this great knowledge...we can learn a lot of things from your video

@adolfojp 3 жыл бұрын

This video was a great workout for my brain. Subscribed.

@rmasso38 3 жыл бұрын

you should check out the intelliWeights AI trainer for bands.... insane, it measures intensity so I don't have to worry about focusing, I tend to mentally drift

@johntwombly1001 4 жыл бұрын

Great video

@TheTelecasterforever 2 жыл бұрын

That guy teaches like a boss. Well done sir. Thanks

@apatsluma4379 2 жыл бұрын

The Agoge diet works so great for those who want to build muscle. My muscles are enjoying it so much and are growing rapidly.

@ketoking9435 5 жыл бұрын

James knows his stuff,,always a pleasure to watch,,

@grey_shady99 5 жыл бұрын

Good job

@sergioserrato1153 Жыл бұрын

This video is a jewel 🎉

@mechanical30 5 жыл бұрын

nice explaination great knowledge

@Kizorrr 5 жыл бұрын

This had so much more good information than the title suggested

@windstorm1000 3 жыл бұрын

Superb. Biologically info helping w work outs

@AICTTRADER1914 2 жыл бұрын

I reached 60 and switched to bands never had so many gains. The weights are in the shed need to sale them. Bands are awesome

@ashusangwan5346 5 жыл бұрын

Great man nicely explained

@sonofpait1310 2 жыл бұрын

When someone has arms bigger than my thighs, I can only conclude they know what they're talking about.

@Sldp90 3 жыл бұрын

Woaa I was too relaxed until the end hahah

@MehdiScent 5 жыл бұрын

Hey mate!! Thumbs up 👍 amazing

@MotoRan13 5 жыл бұрын

great video like always. Been checking your channel for a video on number of reps and sets that we should do, either i missed it or you don't have one, would love to see one about this topic.

@collegekid08 3 жыл бұрын

He mentions time under tension. That's what you should be focused on rather than rep range.

@MotoRan13 3 жыл бұрын

@@collegekid08 I have found that it is a combination of both, time under tension and the number of reps. Not just focusing on one or the other.

@Sirocco__ Жыл бұрын

Damn that was so informative. Definitely rated top 3 for me with Jeremy Ethier and Jeff Nippard 🙏

@donharrold1375 2 жыл бұрын

Glucogenisis primarily involves the breakdown of fat in the liver to create blood glucose not muscle tissue?

@slicknick645 4 жыл бұрын

Actually a keto diet is also a great muscle building method as long as you're eating the low amount of carbs recommended for your body type. Yes its a fat burning diet but it also builds muscle if done correctly

@felipearbustopotd Ай бұрын

So you could do one rep, lasting a minimum of 30 sec, max 70 secs and you should get results as long as you keep the muscle under constant tension? No doubt that should save on over burdening the joint/s. This method is favoured by Doug McGruff and Drew Baye. Cheers for uploading and sharing. This content maybe 4 years old - but quality never dies.

@goodyeoman4534 2 жыл бұрын

Brilliant explanation. Can the catabolic effect on keto be avoided if you eat the right level of protein for hypertrophy?

@kvnivas4149 4 жыл бұрын

The end was quite abrupt and I was wearing my headphones 😂

@kangawallabimbiroo3170 3 жыл бұрын

I'm wearing my headphones and haven't finished the video yet>D

@david5-133 5 жыл бұрын

잘 보고 갑니다😆😁 Seoul Korea

@drlegitness5225 3 жыл бұрын

OHHH, HANGUK SARANHEYO. eoneu salam?

@BhupinderAesthetics 5 жыл бұрын

Fantastic

@scottweaverphotovideo 5 жыл бұрын

What is your body skincare regimen?

@jamesclinesr2511 3 жыл бұрын

Just learning how to really work out

@madcannagrow2833 2 жыл бұрын

Have any of yall tried doing a nordic hamstring curl? That on another level of tough

@haymanhughes1121 2 жыл бұрын

If the damage is greater in the eccentric motion, does that mean that using bands in eg a bicep curl is less effective than weights, as the band load decreases throughout the eccentric motion? Does it follow, therefore, that bands are superior to weights in the concentric motion but inferior in the eccentric motion (particularly at the end of the eccentric motion when the band load approaches zero load)?

@marcuscrossgrove6272 2 жыл бұрын

Dam dam dam. I was starting to snooze of right at the end and GOTDAMMMIT I'm woke now. That shit was loud in the end.....😂😂😂😂

@mommamonkey10 5 жыл бұрын

Why do I feel like there's more info but the video got cut short? Is there supposed to be a part 2?

@AjayKumar-ze8dp 5 жыл бұрын

My left soldier jammed before the regular exercises and full body like jammed pls reply

@hdv333 2 жыл бұрын

What is an anaerobic state during exercise?

@christophergrabowski8370 Жыл бұрын

Hi James what if I do 2-4 reps in 30-70 seconds? Would that help build up muscle?

@fryertuck6496 3 жыл бұрын

I eat carnivore, which is the ultimate keto diet. I also do OMAD 3-4 days and train on those days. Actually I train 6 days. I've been at the gym regularly for 30+yrs, apart from 2020 when I had chronic inflammation and arthritis after a near death experience and coma at the end of 2019. I've never seen faster muscle growth and more sustained pump, so I may have to disagree on James' catabolic/keto proposal. I have more endurance, way faster recovery, no joint pain, and I could barely walk a year ago with joint inflammation. Carnivore and resistance bands were the holy grail for me.

@jelena_fitmum3176 5 жыл бұрын

Great info but I was expecting a workout with bands 😆

@mycrowmax600 4 жыл бұрын

Hard luck

@vc8160 3 жыл бұрын

Try a Jane Fonda

@dogearflopper7011 2 жыл бұрын

6:36 lol being pumped is being full of cell poop 💪

@bear_training4913 5 жыл бұрын

Lactate is not a by product, it is turned into pyruvate which in turn is turned into ATP through the crebs cycle. The positively charged hydrogen atoms are what's causing the burning sensation

@maxdamagus 5 жыл бұрын

Yeah but if you're lifting weights all you need to know is that it is the hurties.

@sunmoon2225 4 жыл бұрын

bear_training i’m no chemist but aren’t positively charged hydrogen atoms found in acids

@dillonproctor7835 3 жыл бұрын

Hopefully some of you guys can help: I've really utilized the bands and strictly using them now instead of going to the gym. And I'm not using tube bands, loop ones. Now since I've stopped going to the gym (also because of covid) I feel as though I have lost a bit of strength. I love the bands and want to continue to use them, but how exactly do I use them I such a way to maximize my strength? I understand T. U. T. and hypertrophy but I just feel like my strength is decreasing a bit. What exactly can I do to get that strength back up and keep it?? Perhaps specific exercises or different techniques, but I use them everyday. I'm not a newbie. Been lifting for years, but I want to know how to build the strength with these and not just mass with hypertrophy. Please help if can. Thank you.

@isurfoc 2 жыл бұрын

Dillon, some of the other videos I've seen online from experienced lifters who tried out bands for extended period of times referenced that they felt that some strength was lost, but instead they realized after going back to the gym, they had just lost the practice of lifting weights and after a couple days they realized no real strength was lost.

@ShaneLOVESfish 3 жыл бұрын

Bands can be good tools for getting cut that's a fact

@hardcorehouse 2 жыл бұрын

Not just cut

@iananthony2578 5 жыл бұрын

Take a shot Everytime he says muscle

@peezy134 2 жыл бұрын

So what if you're diabetic and have to eat low carb, what do you do then to build muscle?

@heatproducer540 4 жыл бұрын

Most of the information is correct but you are incorrect about low carb. The body changes in how it processes energy and it Won't use muscle just because there is an absence of glucose. The excess Protein from a high protein source is converted into Glucose in the blood so you are not fully absent of Glucose and fat will continue to be the first source of energy to burn. Most people won't be at some sub 10-11% bodyfat level and the high calories with higher protein will keep your body fine.

@mccpesh 2 жыл бұрын

Thank you for saying that. I had the same thought as I really enjoyed the video but certainly many people build muscle while burning keytones.

@christopherjayguillermo7591 4 жыл бұрын

It is okay to drink protein while doing resistance band ?

@michaelbaines2383 4 жыл бұрын

Be careful that could be fatal

@TRAV_15 4 жыл бұрын

I would get protein from food source, but 1 shake post band workout is recommended. I would go isolate protein.

@KingSpartan95 4 жыл бұрын

@@michaelbaines2383 hahahahahhaah

@natedawg3855 3 жыл бұрын

Why wouldn’t it be??

@250txc 3 жыл бұрын

Lots of very good points made here but the body is too smart to initially start burning muscle protein quickly when it needs fuel and nothing is in your mouth, stomach, or bloodstream. It will get the fuel it needs from fat stored elsewhere than eating muscle.

@Dave_Outside 3 жыл бұрын

But also most injuries occur during the eccentric phase. So be careful with that.

@stuartking84able 3 жыл бұрын

So glad you aren't advocating a keto diet! High carb all the way

@neerajmohan3414 3 жыл бұрын

What about those powerlifters? They use explosive strength,power..they don't consider time under tension I have seen many powerlifters with bigger muscles Great video by the way

@rmasso38 3 жыл бұрын

you should check out the intelliWeights AI trainer for bands.... insane, it measures intensity so I don't have to worry about tension, it has a power workout

@fitlife2027 2 жыл бұрын

My uncle was in prison for ten yrs dude went in at 120 pounds , when he got home he was 306 said he used resistance bands and bodyweight training so I believe it could give you a lot of muscle