Resistance band training program
Discussion
Hi guys,
Quit smoking 4 months ago using a Dr Who sonic screwdriver the of an ecig. Feels great, breathing is better and I have a proper sense of taste and smell.
No time to start training, something I've not done properly since I was a teenager.
I'm thirty, 5'11" and just weighed myself at 60kgs. So skinny as hell. Would say I have reasonable fitness - two kids and bike riding see to that, and I've always been massively active, just not 'training'. Eat a pretty large amount, both in quantity and calorie density, as I'm away for work all week so live out of restaurants.
Would like to add 5-10kg over time, of functional muscle for mountain biking/stand up paddle boarding. Plus looking good. Ideal would be a lean gymnast/climber type physique - I'm never gonna be big but I'd like to have some muscle.
As I'm away all the time, gym is out. I have a massive set of resistance bands and attachments (bodylastics Terrell Owen) that pack up small and light enough to take to work with me.
So, looking for tips/routines that will enable me to train 3-4 times a week, for about an hour. In a hotel room, so nothing too loud!
Also, dietary advice for someone who doesn't have the ability to cook during the week, and often doesn't choose the restaurant we go to after work (work as part of a project team and we basically live in each pockets). So key principles I can apply to any circumstances - Italian/Indian/steakhouse/domino's feature heavily on the common places we hit.
Appreciate there's a few threads about Insanity/P90X that may well apply, but wondered if either sound suitable (I've no issue with training hard as long as I can feel the results, which seem to be pretty good from those two programs). Or can the principles of those be applied to create something even better?
Lastly, supplements. I'm not a huge fan of the idea of chowing down pills and potions, but acknowledge they have their place. Main key for me is supporting recovery - the environment I work in means I wouldn't feel comfortable being stiff and sore every day (move around too much in the office, constantly standing delivering training or workshops, in a consultancy role that means impressions are key). Read on here that some supplements can really help with this?
Cheers guys, promise in return for advice I'll post up a diary for you all to snigger at the skinny guy destroying himself!
Sam
Quit smoking 4 months ago using a Dr Who sonic screwdriver the of an ecig. Feels great, breathing is better and I have a proper sense of taste and smell.
No time to start training, something I've not done properly since I was a teenager.
I'm thirty, 5'11" and just weighed myself at 60kgs. So skinny as hell. Would say I have reasonable fitness - two kids and bike riding see to that, and I've always been massively active, just not 'training'. Eat a pretty large amount, both in quantity and calorie density, as I'm away for work all week so live out of restaurants.
Would like to add 5-10kg over time, of functional muscle for mountain biking/stand up paddle boarding. Plus looking good. Ideal would be a lean gymnast/climber type physique - I'm never gonna be big but I'd like to have some muscle.
As I'm away all the time, gym is out. I have a massive set of resistance bands and attachments (bodylastics Terrell Owen) that pack up small and light enough to take to work with me.
So, looking for tips/routines that will enable me to train 3-4 times a week, for about an hour. In a hotel room, so nothing too loud!
Also, dietary advice for someone who doesn't have the ability to cook during the week, and often doesn't choose the restaurant we go to after work (work as part of a project team and we basically live in each pockets). So key principles I can apply to any circumstances - Italian/Indian/steakhouse/domino's feature heavily on the common places we hit.
Appreciate there's a few threads about Insanity/P90X that may well apply, but wondered if either sound suitable (I've no issue with training hard as long as I can feel the results, which seem to be pretty good from those two programs). Or can the principles of those be applied to create something even better?
Lastly, supplements. I'm not a huge fan of the idea of chowing down pills and potions, but acknowledge they have their place. Main key for me is supporting recovery - the environment I work in means I wouldn't feel comfortable being stiff and sore every day (move around too much in the office, constantly standing delivering training or workshops, in a consultancy role that means impressions are key). Read on here that some supplements can really help with this?
Cheers guys, promise in return for advice I'll post up a diary for you all to snigger at the skinny guy destroying himself!
Sam
Well done for quitting the cigs
I know you say the gym is out but could you not consider the pay and play gyms near whichever hotel you are staying ?
With your goals being to put on size, some form of weight training would be best with an improved diet. Not saying the resistance bands are not worth using but they won't be as effective as weights for bulking.
I haven't used bands myself but a good start would be a superset of push-ups and deadlifts, at 60kg you want to be doing hundreds IMO.
Would it be feasible to buy a set of dumbbell's to travel with?
Starting lean is no bad thing as you won't be trying to lose fat at the same time as building muscle.
Cheers buddy.
The bands are in a big enough set to mean that I can quite easily load up to be well above any realistic single rep max for squat, and the burn is incredible compared to traditional weights - as the resistance increases along with muscle contraction.
So not worried about lack of resistance to train against!
I am very lean, so effectively looking to bulk in useable muscle - compound exercises then? Aim is to start SUP racing this summer, which uses the entire body, particularly core, shoulders and quads. Balance is obviously key, so lots of minor muscles get a hitting...
Concern with hotel gyms is the atmosphere, and general lack of equipment. All the ones I've been to focus heavily on cardio, with lines of cross trainers, bikes and treadmills. Not my bag - I'll do that outside!
One thing I forgot to mention in my original post - thinking of some form of frame for the garage to ease hooking up the bands at different heights etc. to bring things more closely in line with a cable machine. Any designs or tips?
The bands are in a big enough set to mean that I can quite easily load up to be well above any realistic single rep max for squat, and the burn is incredible compared to traditional weights - as the resistance increases along with muscle contraction.
So not worried about lack of resistance to train against!
I am very lean, so effectively looking to bulk in useable muscle - compound exercises then? Aim is to start SUP racing this summer, which uses the entire body, particularly core, shoulders and quads. Balance is obviously key, so lots of minor muscles get a hitting...
Concern with hotel gyms is the atmosphere, and general lack of equipment. All the ones I've been to focus heavily on cardio, with lines of cross trainers, bikes and treadmills. Not my bag - I'll do that outside!
One thing I forgot to mention in my original post - thinking of some form of frame for the garage to ease hooking up the bands at different heights etc. to bring things more closely in line with a cable machine. Any designs or tips?
Sway said:
The bands are in a big enough set to mean that I can quite easily load up to be well above any realistic single rep max for squat, and the burn is incredible compared to traditional weights - as the resistance increases along with muscle contraction.
So not worried about lack of resistance to train against!
Crikey. They must be strong, then.So not worried about lack of resistance to train against!
Do 3x6 squats, deadlifts and bench press for a start.
If you can do pull ups with that frame you are considering then perfect.
Load up your suitcase and do dumbbell Bent Over Rows.
I think that'll do you for now.
Also, when you can, if you want a climber body, go climbing.
If you want a gymnast's body, do gymnastics... or calisthenics: http://youtu.be/POdzasJklxw
Do all that and it will keep you interested.
Here's pretty much the identical kit:
http://www.bodylastics.com/bodylasticsstrongmandvd...
So certainly feels like plenty of resistance on offer!
http://www.bodylastics.com/bodylasticsstrongmandvd...
So certainly feels like plenty of resistance on offer!
Yep, door mount works well.
However, at home the only door I can reasonably use is the one leading to the bedrooms (bungalow) - which means I can guarantee it'll wake the kids up.
So thinking of a wall mounted frame with attachment points for overhead, standing rows, seated rows, and a couple of floor level mounts, for diagonal rows and squats/deadlines (the one downside to the bands is when standing on them they are uncomfortable under normal gym trainers... Plus then I was thinking of pushup handles and pull up bar.
I can do all the exercises you've mentioned with the bands - press would be standing, or seated shoulder press. Bent over rows etc are easy to setup too (need to worry about bag weight limits as most often fly to work - Zurich at the moment - so any real weights are a nonstarter).
So Hoofy, your programme, how often per week? Thinking maybe that Monday/Wednesday/Friday, with calisthenics Tuesday/Thursday and maybe one of the bodylastics circuit sessions on Sat?
Really want this. An hour a day that I'd normally spend lying on my hotel bed reading is an easy tradeoff for the benefits...
However, at home the only door I can reasonably use is the one leading to the bedrooms (bungalow) - which means I can guarantee it'll wake the kids up.
So thinking of a wall mounted frame with attachment points for overhead, standing rows, seated rows, and a couple of floor level mounts, for diagonal rows and squats/deadlines (the one downside to the bands is when standing on them they are uncomfortable under normal gym trainers... Plus then I was thinking of pushup handles and pull up bar.
I can do all the exercises you've mentioned with the bands - press would be standing, or seated shoulder press. Bent over rows etc are easy to setup too (need to worry about bag weight limits as most often fly to work - Zurich at the moment - so any real weights are a nonstarter).
So Hoofy, your programme, how often per week? Thinking maybe that Monday/Wednesday/Friday, with calisthenics Tuesday/Thursday and maybe one of the bodylastics circuit sessions on Sat?
Really want this. An hour a day that I'd normally spend lying on my hotel bed reading is an easy tradeoff for the benefits...
Can't be bothered with multiquote tags so...
So thinking of a wall mounted frame with attachment points for overhead, standing rows, seated rows, and a couple of floor level mounts, for diagonal rows and squats/deadlines (the one downside to the bands is when standing on them they are uncomfortable under normal gym trainers...
Hm. Never thought of that. I'd be reluctant to stand on something firmer because it may damage the bands, though. I've just snapped a heavy band I used to loop round an office chair's plastic arm.
Plus then I was thinking of pushup handles and pull up bar.
Definitely! I have the cheapo push up handles from Argos (£5?) which can be used as dip bars on sturdy chairs: http://youtu.be/zKa688mgZRU
I also have a Powerbar http://power-bar.co.uk/ which is one of my most used pieces of kit.
So Hoofy, your programme, how often per week? Thinking maybe that Monday/Wednesday/Friday, with calisthenics Tuesday/Thursday and maybe one of the bodylastics circuit sessions on Sat?
I'm no expert nor am I big like some of the others on here but I'm certainly more athletic-looking than the average 40 year old. Here's my thoughts:
-if you're really lifting heavy with the bands, you won't have the strength to do cali every other day.
-similarly, if you are doing cali to any degree of difficulty (if not, why not!) then you won't have the energy/strength to use your bands effectively.
-rest is as important especially for skinny folk like us; rest is when the body rebuilds and grows
-my current training schedule is:
--Tuesdays lift heavy at gym (deads, squats, bench, BORs, pull ups, shoulder press)
--Wednesdays or Thursdays I may climb so I won't hit back or lats on Tuesdays if so
--Fridays is cali/gymnastics (front levers, planche training, L-sits, dips, various push ups, weighted pull ups)
--Saturdays is shoulders and legs (which are not hit on Friday) (currently using a 10x10 German volumetric programme but may change back to a 3x6 if I don't see what I want by end of March)
--which means rest days on Mondays, Wednesdays, Thursdays and Sundays
-eat more especially protein
-So for you, I'd bodylastics Mondays and Thursdays and cali on Saturdays.
Really want this. An hour a day that I'd normally spend lying on my hotel bed reading is an easy tradeoff for the benefits...
I'd use your rest days for doing something like stretching and eating! Oh, and don't do those circuits as they will use up vital calories that you need for building and repairing. If you want to develop your fitness, that's a separate and possibly counterproductive goal for you.
So thinking of a wall mounted frame with attachment points for overhead, standing rows, seated rows, and a couple of floor level mounts, for diagonal rows and squats/deadlines (the one downside to the bands is when standing on them they are uncomfortable under normal gym trainers...
Hm. Never thought of that. I'd be reluctant to stand on something firmer because it may damage the bands, though. I've just snapped a heavy band I used to loop round an office chair's plastic arm.
Plus then I was thinking of pushup handles and pull up bar.
Definitely! I have the cheapo push up handles from Argos (£5?) which can be used as dip bars on sturdy chairs: http://youtu.be/zKa688mgZRU
I also have a Powerbar http://power-bar.co.uk/ which is one of my most used pieces of kit.
So Hoofy, your programme, how often per week? Thinking maybe that Monday/Wednesday/Friday, with calisthenics Tuesday/Thursday and maybe one of the bodylastics circuit sessions on Sat?
I'm no expert nor am I big like some of the others on here but I'm certainly more athletic-looking than the average 40 year old. Here's my thoughts:
-if you're really lifting heavy with the bands, you won't have the strength to do cali every other day.
-similarly, if you are doing cali to any degree of difficulty (if not, why not!) then you won't have the energy/strength to use your bands effectively.
-rest is as important especially for skinny folk like us; rest is when the body rebuilds and grows
-my current training schedule is:
--Tuesdays lift heavy at gym (deads, squats, bench, BORs, pull ups, shoulder press)
--Wednesdays or Thursdays I may climb so I won't hit back or lats on Tuesdays if so
--Fridays is cali/gymnastics (front levers, planche training, L-sits, dips, various push ups, weighted pull ups)
--Saturdays is shoulders and legs (which are not hit on Friday) (currently using a 10x10 German volumetric programme but may change back to a 3x6 if I don't see what I want by end of March)
--which means rest days on Mondays, Wednesdays, Thursdays and Sundays
-eat more especially protein
-So for you, I'd bodylastics Mondays and Thursdays and cali on Saturdays.
Really want this. An hour a day that I'd normally spend lying on my hotel bed reading is an easy tradeoff for the benefits...
I'd use your rest days for doing something like stretching and eating! Oh, and don't do those circuits as they will use up vital calories that you need for building and repairing. If you want to develop your fitness, that's a separate and possibly counterproductive goal for you.
Edited by Hoofy on Sunday 3rd February 12:36
Cheers fella.
Just watched that bodyweight video you linked. Fecking hell. Think I'll be working up to a lot of those moves!
Your comments about frequency make sense. Two heavy compound days, one bodyweight day and a couple of days doing yoga type stuff to help my flexibility (broken kneecap a few years ago and too much cycling as opposed to running has left my hamstrings tighter than a tight thing). That makes life much easier on taking kit with me, as I can have a set at home and in bag out of what I have. Take your point about not doing the circuits - I can work my fitness levels up paddling at the weekends.
With the baseplate for standing on at home, I was thinking of a floorboard a foot wider than my stance, with scaff poles running front/back each side for the bands to rub against. Should reduce the chance of snapping - my bands have a safety cord thing in them to prevent injury in case they do snap.
Protein increase should be easy enough - loads of eggs, chicken and steak. I can live with that!
Now, how to prevent soreness the day(s) after a heavy session?
Just taken my 'before' pic. Not bloody posting it til I've got something to show as an 'after' though!
Just watched that bodyweight video you linked. Fecking hell. Think I'll be working up to a lot of those moves!
Your comments about frequency make sense. Two heavy compound days, one bodyweight day and a couple of days doing yoga type stuff to help my flexibility (broken kneecap a few years ago and too much cycling as opposed to running has left my hamstrings tighter than a tight thing). That makes life much easier on taking kit with me, as I can have a set at home and in bag out of what I have. Take your point about not doing the circuits - I can work my fitness levels up paddling at the weekends.
With the baseplate for standing on at home, I was thinking of a floorboard a foot wider than my stance, with scaff poles running front/back each side for the bands to rub against. Should reduce the chance of snapping - my bands have a safety cord thing in them to prevent injury in case they do snap.
Protein increase should be easy enough - loads of eggs, chicken and steak. I can live with that!
Now, how to prevent soreness the day(s) after a heavy session?
Just taken my 'before' pic. Not bloody posting it til I've got something to show as an 'after' though!
Just watched that bodyweight video you linked. Fecking hell. Think I'll be working up to a lot of those moves!
Yeah, pick the easier ones and do them. You'll only need 5 or 6 per session if you really pick challenging ones. I do am training with V-sits to planche dips (poor form, messily done so no video!) and barely manage 3x5 but it really works the body.
Your comments about frequency make sense. Two heavy compound days, one bodyweight day and a couple of days doing yoga type stuff to help my flexibility (broken kneecap a few years ago and too much cycling as opposed to running has left my hamstrings tighter than a tight thing). That makes life much easier on taking kit with me, as I can have a set at home and in bag out of what I have. Take your point about not doing the circuits - I can work my fitness levels up paddling at the weekends.
See, paddling (canoe, presumably?) is cardio. Skinny folk need to avoid cardio. But then you want to enjoy life a bit so just something to consider. I do tai chi on rest days and won't give that up because it's important to me.
With the baseplate for standing on at home, I was thinking of a floorboard a foot wider than my stance, with scaff poles running front/back each side for the bands to rub against. Should reduce the chance of snapping - my bands have a safety cord thing in them to prevent injury in case they do snap.
Well, give it a go and see what happens.
Now, how to prevent soreness the day(s) after a heavy session?
f
k knows. I am used to it. I feel weird if I don't have soreness these days. 
Yeah, pick the easier ones and do them. You'll only need 5 or 6 per session if you really pick challenging ones. I do am training with V-sits to planche dips (poor form, messily done so no video!) and barely manage 3x5 but it really works the body.Your comments about frequency make sense. Two heavy compound days, one bodyweight day and a couple of days doing yoga type stuff to help my flexibility (broken kneecap a few years ago and too much cycling as opposed to running has left my hamstrings tighter than a tight thing). That makes life much easier on taking kit with me, as I can have a set at home and in bag out of what I have. Take your point about not doing the circuits - I can work my fitness levels up paddling at the weekends.
See, paddling (canoe, presumably?) is cardio. Skinny folk need to avoid cardio. But then you want to enjoy life a bit so just something to consider. I do tai chi on rest days and won't give that up because it's important to me.
With the baseplate for standing on at home, I was thinking of a floorboard a foot wider than my stance, with scaff poles running front/back each side for the bands to rub against. Should reduce the chance of snapping - my bands have a safety cord thing in them to prevent injury in case they do snap.
Well, give it a go and see what happens.
Now, how to prevent soreness the day(s) after a heavy session?
f
k knows. I am used to it. I feel weird if I don't have soreness these days. Nutter!
Paddling = stand up paddle boarding. Basically a big surfboard with a long single ended paddle.
This is the primary reason for gaining strength and size. It's a new sport, I love it as I can get out quickly at the weekends (house is 50m from beach), and it's not all pimped out with flouro boardshorts like my old favourite, kitesurfing, which I'm now struggling to find the time for as my beach isn't good for launching.
Thing is, the racing only really started last year, so there's a big incentive to hit this season hard - free kit and travel from sponsors! A mate who put a lot of time on the water last year just picked up two free £2k carbon race boards...
My plan is to build a cedar strip tourer over the next few months and get out as much as I can. Can always limit th cardio by heading with the flow!
Hear what you're saying about calories, rest and muscle building, but as you say, need a life! I'll accept slower gains in size if the gym work enables me to hit the water stronger. Very little of a race is at anaerobic effort, there's a lot of recovery time between each stroke and the races are long...
Paddling = stand up paddle boarding. Basically a big surfboard with a long single ended paddle.
This is the primary reason for gaining strength and size. It's a new sport, I love it as I can get out quickly at the weekends (house is 50m from beach), and it's not all pimped out with flouro boardshorts like my old favourite, kitesurfing, which I'm now struggling to find the time for as my beach isn't good for launching.
Thing is, the racing only really started last year, so there's a big incentive to hit this season hard - free kit and travel from sponsors! A mate who put a lot of time on the water last year just picked up two free £2k carbon race boards...
My plan is to build a cedar strip tourer over the next few months and get out as much as I can. Can always limit th cardio by heading with the flow!
Hear what you're saying about calories, rest and muscle building, but as you say, need a life! I'll accept slower gains in size if the gym work enables me to hit the water stronger. Very little of a race is at anaerobic effort, there's a lot of recovery time between each stroke and the races are long...
For supplements all I use is impact whey protein I'm not huge or anything but like you I don't particularly like the idea of popping pills! I have a shake after workout and then before bed (with milk as it tastes better!) really helps to keep soreness down to a minimum and speeds up recovery.
Diet wise as you are pretty light just go for whatever has the most amount of meat, obviously this is easier said than done so if you could go to the steakhouse every night then do that as with a dominos even a meat pizza won't have that much protein although it will have plenty of calories so should help you to put on a bit of fat.
Diet wise as you are pretty light just go for whatever has the most amount of meat, obviously this is easier said than done so if you could go to the steakhouse every night then do that as with a dominos even a meat pizza won't have that much protein although it will have plenty of calories so should help you to put on a bit of fat.
Sway said:
Nutter!
Paddling = stand up paddle boarding. Basically a big surfboard with a long single ended paddle.
This is the primary reason for gaining strength and size. It's a new sport, I love it as I can get out quickly at the weekends (house is 50m from beach), and it's not all pimped out with flouro boardshorts like my old favourite, kitesurfing, which I'm now struggling to find the time for as my beach isn't good for launching.
Hm. If paddling is your primary objective then I'd paddle more. And do sPaddling = stand up paddle boarding. Basically a big surfboard with a long single ended paddle.
This is the primary reason for gaining strength and size. It's a new sport, I love it as I can get out quickly at the weekends (house is 50m from beach), and it's not all pimped out with flouro boardshorts like my old favourite, kitesurfing, which I'm now struggling to find the time for as my beach isn't good for launching.
tloads of BORs and push ups focusing on strength and endurance. The body will follow.Can't paddle when I'm away with work, and limited during the weekends to spend time with the kids!
Thinking a couple of months training but not paddling will enable me to train on the water more effectively, supplemented with training heavy during the week.
The use of calories out on the water may limit growth, but I can eat more than I currently do - I eat stloads but limit myself to a 'maintaining weight' level of intake due to not wanting to pork up. Even skinny, increasing my body fat is counter productive for the things I like to do!
Stretching exercises tonight and tomorrow hit the bands...
Thinking a couple of months training but not paddling will enable me to train on the water more effectively, supplemented with training heavy during the week.
The use of calories out on the water may limit growth, but I can eat more than I currently do - I eat s
tloads but limit myself to a 'maintaining weight' level of intake due to not wanting to pork up. Even skinny, increasing my body fat is counter productive for the things I like to do! Stretching exercises tonight and tomorrow hit the bands...
Hoofy said:
Hence:
Make up your mind what you really want.
I want it all! Hoofy said:
And do stloads of BORs and push ups focusing on strength and endurance.
If being generally stronger (and paddling really isn't as high priority as you made it out to be), then do the band training as I'd suggested earlier.tloads of BORs and push ups focusing on strength and endurance.Make up your mind what you really want.
Thinking two months completely following your week plan, then start going back on the water. Adjust training plan to suit shifting objectives.
Improvement in paddling speed is a big focus, but not the only thing. Also looking for increased strength and power, and a more athletic look. Realise these may be slightly conflicting, but I'm thinking that approach will leave me bigger and stronger than I am now, plus faster on the water.
So I can have it all!
Really appreciate your input fella, I am taking it in!
I want it all!
Well, if you subscribe to my magic beans, you can have that plus double the size of your penis and obtain riches beyond your wildest dreams.
[i]Thinking two months completely following your week plan, then start going back on the water. Adjust training plan to suit shifting objectives.
[/i]
Ah, well, assuming by that you mean that as it gets warmer, you'll paddle more then once you start paddling properly, when you can't paddle because you're away, then do stloads of BORs and push ups.
Improvement in paddling speed is a big focus, but not the only thing.
Investigate plyometrics. Incorporate that into your strength training.
Also looking for increased strength and power, and a more athletic look.
The athletic look will come with being athletic!
Realise these may be slightly conflicting, but I'm thinking that approach will leave me bigger and stronger than I am now, plus faster on the water.
I would focus on athletic performance.
I am taking it in!
It's good to know you can feel it. I rarely get such feedback. Normally, I hear snoring and then she says, "That'll be £7.50."
Well, if you subscribe to my magic beans, you can have that plus double the size of your penis and obtain riches beyond your wildest dreams.
[i]Thinking two months completely following your week plan, then start going back on the water. Adjust training plan to suit shifting objectives.
[/i]
Ah, well, assuming by that you mean that as it gets warmer, you'll paddle more then once you start paddling properly, when you can't paddle because you're away, then do s
tloads of BORs and push ups.Improvement in paddling speed is a big focus, but not the only thing.
Investigate plyometrics. Incorporate that into your strength training.
Also looking for increased strength and power, and a more athletic look.
The athletic look will come with being athletic!
Realise these may be slightly conflicting, but I'm thinking that approach will leave me bigger and stronger than I am now, plus faster on the water.
I would focus on athletic performance.
I am taking it in!
It's good to know you can feel it. I rarely get such feedback. Normally, I hear snoring and then she says, "That'll be £7.50."
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