Build Muscle at Home: 3-Day Resistance Bands Workout Routine
Рет қаралды 12,008
Күн бұрынFree Workout Program: gamerbody.com
Equipment:
► GEKU Resistance Bands Bar: amzn.to/3QLwhKC
► SunPow Resistance Bands: amzn.to/47oBwXz
► Step Platform: amzn.to/47qjTqy
► Felt Pads: amzn.to/3S3QqxO
► ACBEE J-hook Resistance Bands Handles: amzn.to/440pHFH
► Body Boss Door Anchor: amzn.to/45Je3ia
Other Bar:
► Innstar Resistance Bands Bar: amzn.to/42WxQJB
► Triangle Links (M10): amzn.to/46iMY7c
Free Content:
► Subscribe: gamerbody.com/youtube
► Workout: gamerbody.com/
► Equipment: gamerbody.com/equipment/
► Resources: gamerbody.com/resources/
Please leave any comments/questions below for follow-up videos!
Timestamps:
0:00 Intro to Workout
0:28 Workout: Things to Know
5:04 Home Gym Equipment: Resistance Bands Breakdown
7:14 Workout Overview: Breakdown of Sets, Reps, Rest, etc.
9:22 Workout Day 1 Exercises
11:05 Workout Day 2 Exercises
12:51 Workout Day 3 Exercises
15:41 Where is Cardio?
16:07 Full Free Workout Template
#ResistanceBands #HomeWorkout #HomeGym
Note: prices for products may vary based on when you watch and click the link within the description of the video.
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@GamerBody 6 ай бұрын
I've been working on this workout program for the past year or so. It has continued to evolve, but I finally got it to where I like it. It fits my schedule very well, is time effecient, can be done just about anywhere, and is really easy to follow. Free Workout Program: gamerbody.com Equipment: ► GEKU Resistance Bands Bar: amzn.to/3QLwhKC ► SunPow Resistance Bands: amzn.to/47oBwXz ► Step Platform: amzn.to/47qjTqy ► Felt Pads: amzn.to/3S3QqxO ► ACBEE J-hook Resistance Bands Handles: amzn.to/440pHFH ► Body Boss Door Anchor: amzn.to/45Je3ia Other Bar: ► Innstar Resistance Bands Bar: amzn.to/42WxQJB ► Triangle Links (M10): amzn.to/46iMY7c Free Content: ► Subscribe: gamerbody.com/youtube ► Workout: gamerbody.com/ ► Equipment: gamerbody.com/equipment/ ► Resources: gamerbody.com/resources/ Want to jump to a specific part of the video in case you need a refresher, here are the timestamps: Timestamps: 0:00 Intro to Workout 0:28 Workout: Things to Know 5:04 Home Gym Equipment: Resistance Bands Breakdown 7:14 Workout Overview: Breakdown of Sets, Reps, Rest, etc. 9:22 Workout Day 1 Exercises 11:05 Workout Day 2 Exercises 12:51 Workout Day 3 Exercises 15:41 Where is Cardio? 16:07 Full Free Workout Template Let me know your thoughts in the comments!
@chrisy941- 6 ай бұрын
thank you so much for your videos and programs!
@loulopez554 6 ай бұрын
Not only do these workouts make sense, the way you break them down is perfect. Many thanks.
@bentbike 6 ай бұрын
I'm 65. I started on a used total gym a few months ago. I switched to your program 2 weeks ago. i just had the best physical in five years. 6 percent increase in muscle mass, 4 percent drop in body fat. Have not been on any diet or changed anything else. Thank your great content and advice.
@captain4825 6 ай бұрын
I really appreciate your videos on resistance band training. Thank you
@nmesquiti 3 ай бұрын
Thank you for your videos on workouts and for the video on the bar. I subscribed and will watch your videos. Thanks and good bless you.
@chrisy941- 6 ай бұрын
Thanks you the videos and also for posting your equipment links! there’s so much out there to choose from . my plan is to finish my year at the gym with my personal trainer (6months left) then move to home workout using bands for a year to build a routine. then Speediance.
@jls769597 Ай бұрын
Thank you very much for all your hard work and sharing this information. I’m new on resistance band training. I appreciate your content. 🙏👍👌🙌🔥
@coreworkercoreworker3761 5 ай бұрын
Good presentation
@user-ci9qi5do5p 6 ай бұрын
Hope you can make a review of the Robus Athletic resistance bands too
@GamerBody 6 ай бұрын
Is there something in particular you like about these bands more than the Sunpow or UnderSun?
@onpoint357 5 ай бұрын
Another method that can be done with resistance bands when reached muscle failure (to guarantee full muscle failure exhaustion) is when reached muscle failure hold and squeeze until muscle gives out.
@GamerBody 5 ай бұрын
Can be an option. Similar to a static hold as long as you can.
@naveen-prakash95 6 ай бұрын
Hi Darrik, do you have plans of putting a similar video which showcases the 3 day workout routine using Dumbbells and Body weight (Pull Up, Dip etc) combo ?
@GamerBody 6 ай бұрын
I do! I think Ill looked into it next as I start doing some other videos on the exercises I do and such. It would be good to do both the dumbbells and Speediance Gym Monster as well just so people can see what it all looks like.
@naveen-prakash95 6 ай бұрын
Awesome! Looking forward to it. Big fan of your program and videos. Appreciate everything you do!!
@onpoint357 5 ай бұрын
Have you seen the vector athletics squat resistance band belt? Useful kit that eliminates the need to have the bar on shoulders etc when doing squats. So the focus is purely on legs so you can really load up the resistance.
@GamerBody 5 ай бұрын
It has come up a couple of times. I may look into it as it could help. Otherwise you could do suitcase squats with the J hook handles.
@onpoint357 5 ай бұрын
@@GamerBody Suitcase squats with handles is definitely another good option
@Rfrob52 6 ай бұрын
I may switch to this routine with the new year. Already have the J hooks and Undersun bands (from your recommendations in previous videos) My questions are about options for bars. 1.The Innstar 2 piece bar would be the most practical for travel but will it be adequate for regular use with resistance bands at home as well?, and 2. I have an X-Bar. Could using triangle links with the X-Bar and Undersun bands work like the GEKU bar in this video? Thanks for videos and all the training advice. It has been very helpful.
@GamerBody 6 ай бұрын
For 1, I use was using the INNSTAR bar before I got the GEKU from home only. While you can fit it in a suitcase, I only ever used it in my home workouts. Is there a reason you wouldn't use it for that? 2. You don't need the triangle links for the GEKU bar as it already has the triangle connectors on the end (unless you got the older straight bar they offer). Mine has the end pieces already, so it is good to go right away. I hope that helps!
@Rfrob52 6 ай бұрын
@@GamerBody Thanks for the advice. Just ordered the GEKU bar and step platform. Looking forward to trying this new routine.
@musclebound2 4 ай бұрын
X3 is the best bar in this category I really like mine
@GamerBody 4 ай бұрын
I think it is a little short in length, other than that it looks really good.
@rylan1883 6 ай бұрын
Can u maybe make a video about making a meal plan or bulking? Or like anything food related, because that is a really important subject
@Jumptrain101 6 ай бұрын
This is GamerBody...So it means consume Pringles, Pizza Rolls, and Mountain Dew
@GamerBody 6 ай бұрын
As Jumptrain101 mentioned, my eating healthy isn't great. While I understand nutrition and have done a lot of research with it, following that is a lot harder than writing it down on paper. For this reason, I don't make meal plans, just give general advice and guidance depending on the end goal. Normally I say target 1 gram of protein per pound of target bodyweight. Also, aim to have a plate of 30% fibrous carbs, 25% protein, 25% starchy carb. While Im not perfect, it is just my recommendation and is always in the back of my mind to try and get close too.
@DavideMazzetti 6 ай бұрын
I was really pleased to read this. I'm a qualified PT in the UK, and here it's actually against the industry's professional guidelines for PTs to create meal plans UNLESS they're also a qualified Nutritionist/Dietician. I always explain this if someone asks me for a meal plan (although we are able to provide nutritional advice) I know of too many who go against this - and charge for it!@@GamerBody
@ronburgandy7571 6 ай бұрын
Still some of the best explanation of training to failure hands down.
@matthewwright4153 6 ай бұрын
Hey, I couldn't find it on Amazon. Is there a way to contact the GEKU company. I bought the bar a while back, but the hooks are facing in opposite directions, and it causes the rotation to be weird. Thanks!
@GamerBody 6 ай бұрын
It is showing for me right now (in the US) at amzn.to/3NEFDaq I think they have been selling out a bit since it showed up on Amazon. I don't have any direct contacts with them, I just saw the listing and it looked great for my needs.
@trevorf1187 Ай бұрын
@gamerbody the free workout program on your website does not match the exercises you list on this video. Do you have an updated video? For example, the version on your website under the 3 day tab has split squats or on day 3 it starts with push/pull when in your video it starts with rowing.
@GamerBody Ай бұрын
I have made some changes since this video was released. A lot of it is the same, but you should be able to match the same movement pattern to the plan that is in the video. If you need guidance on which exercise should be placed let me know.
@trevorf1187 Ай бұрын
Thanks so much for taking time to reply! I’ll amend accordingly. Sounds like the free workout program is the most up to date. One other question and feel free to direct me to other videos if you’ve covered it. Why 5-10 reps/set? I get the time under tension concept but see programs like X3 recommending between 15-40 reps. Just curious what experience or literature you’ve read leading you to recommend 5-10 reps/set. Thanks so much for all you’re doing for the community!
@MidwestPyro55 6 ай бұрын
Is the geku bar holding up still?
@GamerBody 6 ай бұрын
In testing yes. I am still finishing my Speediance Gym Monster 3 month test, but to start 2024, I will be using it, and this exact workout program to see what happens.
@kandasamyrajan 6 ай бұрын
Rather than saying if you can upload a written schedule, it is highly appreciated.
@GamerBody 6 ай бұрын
Do you mean you want something added to the spreadsheet or in the video? For me, I workout Monday/Wednesday/Friday and take all other days off (but I do walk my dogs about 30+ minutes every day as well, and longer on the weekends). Depending on your work schedule, it may not fit the same way so slot it in where it works best during the week.
@outtrigger 6 ай бұрын
@@GamerBodyhe meant listing out the exercises for each workout on a website or pdf
@kandasamyrajan 6 ай бұрын
I do one hour cross-training, six days per week. Only on Sunday I take rest. My ultimate intention is healthy living, not for attractive bulk muscles with curves. My cross-training includes HIIT, Yoga, Dumbbell, Resistance band, Kettlebell, Push-up, Plank & Exercise Wheel. I doubt this as a over-training of myself. That was the reason I asked your training schedule.
@GamerBody 6 ай бұрын
@@outtrigger it is already on the website at gamerbody.com :)
@GamerBody 6 ай бұрын
@@kandasamyrajan it depends on the intensity you are working out at and if you care to build muscle or not. If you are just doing it just to feel active in a day I have nothing against that. Just don't train too hard or you may find yourself burn out a bit.and can open yourself up to injuries if you are not careful
@matthernandez5481 6 ай бұрын
Will tube bands suffice? I only have 2 loop bands and am currently unemployed and can't afford new ones
@GamerBody 6 ай бұрын
As long as you can generate enough resistance with them to create a stimulus for the body to build muscle at rest (getting to or as close to failure as possible with them). Each exercise may be different as the loop bands can have single/double looping, where tube bands can't. You may be able to get it to work, but you may have to change up how you hold the bands in certain circumstances.
@jaleesa00 5 ай бұрын
Hi
@Timo-tf9be 6 ай бұрын
Any Chance to get the Résistance band bar in Europe?
@GamerBody 6 ай бұрын
Sent this message in my other video to you :) "Unfortunately, I do not know. I don't have any contact with the company, I just saw the bar on Amazon and bought it as it is an upgrade to my current option, and cheaper."
@aadarshjayathilakan2963 6 ай бұрын
How about using this routine for fat loss?
@GamerBody 6 ай бұрын
Made a video on this comment: kzfaq.info_hvrT-UTzxo
@brownpanda8320 6 ай бұрын
I thought bands didn't really beat up the body as much as weights, I understood they caused less muscle damage, so wouldn't a higher frequency through out the week be more beneficial for growth 🤔
@GamerBody 6 ай бұрын
Muscle damage is not an indicator of muscle growth. Intensity of effort is what drives muscle growth - which could cause muscle damage, but based on recent information, muscle damage itself doesn't play a large role. For this reason, getting to or close to muscle failure is all that is required as that is a high effort output.
@brownpanda8320 6 ай бұрын
@GamerBody so would you say doing more than 3 days out of the week be over doing it? The reason I ask is because resistance bands are easy on the joints and I assume less risk of injury as compared to weights.
@Peter34736 6 ай бұрын
good program apart from the lack of cardio you need at least 150mins a week at mid level for heart con
@GamerBody 6 ай бұрын
Not if you workout with enough intensity. You will increase your heart rate if you are training to or very close to failure. Your heart is going to work if you are putting the effort forward in your resistance training workouts. If you like cardio, go ahead and do it, but it is not required.
@Peter34736 6 ай бұрын
wrong because you not do it for long enough and 150mins is the low end for cardio
@iriswilson3977 11 күн бұрын
Hi Darrik, Love your reviews! Please check your email for a message from Iris Greeting. Thanks!
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