Can I Use Aerobic Resistance Bands to Perform A Second Session of Bodybuilding Training

Today on my private forums I was asked the following natural bodybuilding question:

Natural Bodybuilding Question;

Dear Hugo:

Without compromising resistance training, would it do any harm to grab a set of resistance bands and run through a series of exercises say later in the day or in the evening?  I do my bodybuilding training in the morning with weight’s and cardio right after,

I’m thinking this is a wonderful way to do an round body routine with aerobics resistance bands. I have a very light set that I acquired some time ago…I found them the other day and thought: “hell, why not use them?”

Natural Bodybuilding Answer:

As long as you have the time and the desire, you can actually do something with the aerobic exercise bands which will help you to burn some extra calories and cause a little bit of extra muscle stimulation (thus helping you with your bodybuilding efforts).

My advice would be to restrict the cardio in the morning to around 15-20 min and at night, just create a circuit of exercises that target the muscles trained in the morning. This will be a nice way of shocking the muscle without overtraining it. In addition, you will get a nice cardio session out of it.

Here is what I propose you do:

Day 1- Chest and Back day:

Giant Set #1:
Perform 3 sets to failure of this giant set non-stop

Push-ups with legs on raised platform (such as a chair or sofa)
Two Arm Rows with the Bands
Regular Push-Ups
One Arm Rows with Bands

After you have done the giant-set above 3 times non-stop, rest a couple of minutes and go to Giant-Set #2

Giant Set #2:
Perform 3 sets to failure of this giant set non-stop

Lying Leg Raises
Bycicle Crunches
Knee-Ins
Crunches

As you get more advanced, try not to rest at all in between Giant-Sets

Day 2 – Shoulders and Arms Day

Giant Set #1:
Perform 3 sets to failure of this giant set non-stop

Shoulder Press with Bands
Lateral Raises With Bands
Rear Delt Rows with Bands
Upright Rows with Bands

After you have done the giant-set above 3 times non-stop, rest a couple of minutes and go to Giant-Set #2

Giant Set #2:
Perform 3 sets to failure of this giant set non-stop

Curls with Bands
Overhead Triceps Extensions
Close Grip Push-ups
Reverse Curls with Bands

Day 3 – Legs day

Giant Set #1:
Perform 3 sets to failure of this giant set non-stop

Lunges (press with toes)
Squats With Bands
Sissy Squats with body weight
One Legged Calf Raises using body weight

After you have done the giant-set above 3 times non-stop, rest a couple of minutes and go to Giant-Set #2

Giant Set #2:
Perform 3 sets to failure of this giant set non-stop

Lunges (press with heels)
Wide Stance Squats With Bands (press with heels)
Stiff Legged Deadlifts with bands
One Legged Calf Raises using body weight

This extra afternoon routine is best used during a loading phase. After doing 3 weeks of it, once you hit a growth phase you may just want to either stop it and re-start it on the next loading phase, or cut it back by 50%, only doing the afternoon sessions on Monday, Wednesday and Friday on its corresponding days.

Hope this helps.

Keep me posted on your progress.

If you have any questions about this, then feel free to post them below and I’ll answer you as soon as I can.

Take care and train hard!

Hugo

Facebook Comments

2 Responses for Can I Use Aerobic Resistance Bands to Perform A Second Session of Bodybuilding Training

  1. amy

    avatar

    April 16, 2010 3:55 pm

    thanks for this – I have a similar schedule and this sounds like it could stimulate some great changes 🙂

  2. Jason Pearson

    avatar

    May 29, 2011 5:59 am

    Using resistance bands are great, i supplement them with dumbbells but now they are part of my life. Traing with resistance bands anywhere as they are so portable. I purchased them from http://www.suspensiontrainer.co.uk