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Band builder
Build muscle · Resistance bands · 30–40 minBands are quietly brilliant for muscle: the tension climbs through the rep, and the studies show real hypertrophy. Volume and effort do the rest.
How to do it
3 sets of each exercise, 10–20 reps, slow on the way back. Done 2–3 times a week, every muscle gets its ~10 weekly sets.
The exercises
1
Band squats
3 × 12–15
Constant tension — no resting at the top.
2
Band chest press
3 × 10–15
Slow return; the band pulls, you resist.
3
Band rows
3 × 10–15
Two seconds out, two seconds back.
4
Band deadlifts
3 × 12–15
Stand tall and squeeze at the top.
5
Band curls
3 × 12–15
Stand on the band, curl slowly, no swinging.
6
Band pull-aparts
3 × 15–20
The rear shoulders love the burn.
Good to know
Resist the band on the way back — that's your eccentric, and it's precious. If a set doesn't burn a little by the end, shorten the band.