How to Build Mass with Resistance Bands

Finding the right exercise routine to match your goals can be a complicated process due to the wide array of home exercise equipment, as well as the differing goals of individuals working out. Resistance bands are a cost-effective way to build a home gym. The bands are versatile and each band can be used to provide multiple levels of resistance. Although many associate resistance band workouts with individuals looking for a lean shape, with proper adjustments your bands also can be used to build mass.

Instructions

    • 1

      Select a weight band that is rated heavy or higher. Lighter resistance bands are designed for workout routines that cut fat and tone muscles for a lean look, but are not as effective at building mass.

    • 2

      Create a loop in the band being used. Place one foot down on the loop at the point the band overlaps itself, to increase the resistance in the band. The larger you make the loop in your band, the greater resistance the band will provide.

    • 3

      Perform workouts with the bands at a resistance level where you can complete sets of eight to 10 repetitions, with the last two to three reps performed while feeling a burning sensation in the muscles being used.

    • 4

      Record your results, including the band size and estimated diameter on any loops used. Adjust your resistance levels accordingly the next time you perform the workout.

    • 5

      Supplement your workout with proper diet. A protein shake after a workout will help build mass, while low-fat diets will minimize the build-up of fats which obscure your mass.

    • 6

      Vary the muscle groups being worked so you do not work the same muscles two days in a row. To build mass, muscles are broken down by the exercise, causing muscles to rebuild larger and stronger. If you continue to work the same muscles, the fibers will not have time to repair.

    • 7

      Rest during the week to allow your entire body to recover. Every week should include one to three rest days.