Today on my Body Re-Engineering private forums I was asked the following natural bodybuilding question:
Natural Bodybuilding Question:
Dear Hugo:
Without compromising resistance training, would it do any harm to grab a set of resistance bands and run through a series of exercises say later in the day or in the evening? I do my bodybuilding training in the morning with weight’s and cardio right after. My split is: Day 1-Chest/Back, Day 2-Shoulders/Arms, Day 3-Legs
I’m thinking this is a wonderful way to do an round body routine with aerobics resistance bands. I have a very light set that I acquired some time ago…I found them the other day and thought: “hell, why not use them?”
Natural Bodybuilding Answer:
As long as you have the time and the desire, you can actually do something with the aerobic exercise bands which will help you to burn some extra calories and cause a little bit of extra muscle stimulation (thus helping you with your bodybuilding efforts).
My advice would be to restrict the cardio in the morning to around 15-20 min and at night, just create a circuit of exercises that target the muscles trained in the morning. This will be a nice way of shocking the muscle without overtraining it. In addition, you will get a nice cardio session out of it.
Here is what I propose you do:
Day 1- Chest and Back day:
Giant Set #1:
Perform 3 sets to failure of this giant set non-stop
– Push-ups with legs on raised platform (such as a chair or sofa)
– Two Arm Rows with the Bands
– Regular Push-Ups
– One Arm Rows with Bands
After you have done the giant-set above 3 times non-stop, rest a couple of minutes and go to Giant-Set #2
Giant Set #2:
Perform 3 sets to failure of this giant set non-stop
– Lying Leg Raises
– Bicycle Crunches
– Knee-Ins
– Crunches
As you get more advanced, try not to rest at all in between Giant-Sets
Day 2 – Shoulders and Arms Day
Giant Set #1:
Perform 3 sets to failure of this giant set non-stop
– Shoulder Press with Bands
– Lateral Raises With Bands
– Rear Delt Rows with Bands
– Upright Rows with Bands
After you have done the giant-set above 3 times non-stop, rest a couple of minutes and go to Giant-Set #2
Giant Set #2:
Perform 3 sets to failure of this giant set non-stop
– Curls with Bands
– Overhead Triceps Extensions
– Close Grip Push-ups
– Reverse Curls with Bands
Day 3 – Legs day
Giant Set #1:
Perform 3 sets to failure of this giant set non-stop
– Lunges (press with toes)
– Squats With Bands
– Sissy Squats with body weight
– One Legged Calf Raises using body weight
After you have done the giant-set above 3 times non-stop, rest a couple of minutes and go to Giant-Set #2
Giant Set #2:
Perform 3 sets to failure of this giant set non-stop
– Lunges (press with heels)
– Wide Stance Squats With Bands (press with heels)
– Stiff Legged Deadlifts with bands
– One Legged Calf Raises using body weight
This extra afternoon routine is best used during a loading phase. After doing 3 weeks of it, once you hit a growth phase you may just want to either stop it and re-start it on the next loading phase, or cut it back by 50%, only doing the afternoon sessions on Monday, Wednesday and Friday on its corresponding days.
Hope this helps.
Keep me posted on your progress.