If you want to learn one of the top secrets to muscle building with Resistance Bands – Start Here!
One of the greatest muscle building techniques to use with resistance bands is called 4 Minute Muscle. It was the brainchild of Dr, Jim Stoppani, and while he wrote this with free weights in mind, it works SOOOO much better with elastic resistance.
Resistance bands produce a different type of tension through your range of motion, than free weights. They produce Progressive Tension, so they actually create more resistance through the range of your repetitions. You will get more resistance at the end of every repetition, when the bands are stretched the most.
Even if you already know this information, it is important to review because it highlights the fact that training with Resistance Bands needs to be adjusted slightly to yield incredible results.
4 Minute Muscle – How To Do It
4 minute muscle is designed to push your muscles beyond their limits to place them under tremendous stress in a very short amount of time. Studies and experience prove that placing your muscles under new stresses will force them to change. How will they change? By getting bigger and stronger. The goal of 4 minute muscle is to do as many reps as you can in 4 minutes with a minimum of 40 reps.
Here’s how you do it:
- Set your timer for 4 minutes
- Pick a resistance that will cause you to fail between 15 and 20 reps in the first set
- Start the timer and start doing reps to failure.
- Repeat Step 3 until your timer alerts you that the 4 minutes are up.