Build Muscle at Home With Bands: Convenient, Cheap & Versatile
![Build Muscle at Home With Bands: Convenient, Cheap & Versatile](/content/images/wordpress/2020/03/bands-build-muscle-featured.jpg)
Bands are cheap, lightweight, and portable.
Unlike dumbbells, you can do pushing and pulling exercise with them.
You can also train your legs pretty hard with bands (normally, you'd need a bar and plates for that).
Have a look:
Bands Exercises to Build Muscle at Home
![Build muscle with bands](https://dr-muscle.com/content/images/wordpress/2020/03/bands1.jpg)
Build muscle with bands (photo credit Whatafit—no affiliation)
Home Workout to Build Muscle With Bands
Here’s a quick workout you can do at home with bands. It works out your entire body:
- Push-up with bands
- Seated Row with bands
- Shoulder Press with bands
- Band Row
- Triceps Extension with bands
- Band Curl
- Front Squat with bands
- Crunch
- Reps: 8-15 (keep 1-2 reps in reserve)
- Sets: 2-4 (depending on your level—rest-pause sets are more efficient)
- Frequency: 2-4 workouts a week depending on your level and age (fewer if you’re older or very strong, more if you’re young or just starting out)
Bands Are Cheap
Note: I’m not getting paid to recommend any of the following.
While a full set of dumbbells with a bar and plates can cost you $1,000, you can get a full set of bands for as low as $23.99. I’ve used bands with clients, and done a bit of price shopping for this article. Amazon vendors seem to have the best prices, and generous money-back guarantees. [May not be up to date.]
- 100-lbs set for $23.99 or for $26
- 150-lbs set for $36.99 (bought for two clients, they’re happy)
- 190-lbs set for $41.98
Advanced Methods for Your Band Workouts
I made the workout above simple, so you can easily print it and go. But for best results, you may want to look into these proven training methods:
- Daily undulating periodization for faster gains
- New exercises in rotation to hypertrophy all muscle fibres
- Easy workouts to recover and smash new records
They take time to master, but are worth the investment. If you’re looking for a shortcut, you can try our smart workout app, Dr. Muscle. It tells you what to do when you work out, like a personal trainer. And it applies the above methods automatically, plus 19 more.