resistance bands vs dumbbells - who is the winner?
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Resistance Bands VS Dumbbells
Posted by Coach Todd on Feb 12, 2013 in Workouts | 0 comments
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So the reason you are looking into using
resist ance bands vs dumbbells is to
make the biggest muscle gains and fat
loss possible right?
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Resistance Bands VS Dumbbells – Which To UseFor THE BEST Results
Right!
You want to be sure that you are training
for the best results possible, not just
“okay” results…
What you are going to find unique about
this artic le is that I am coming from the
position of having used both during my journey with P90X, Insanity: The Asylum and P90X2. Most
“res istance bands vs dumbbells” reviews out there are from people who have done some reading
on the internet and given some opinions…They dont speak from experience. So I am going to
explain to you the benefits and downfalls of each form of res istance training too l so that you can
make the most informed decis ion about us ing res istance bands or dumbbells.
Resistance Bands VS Dumbells – The SimilaritiesWhen it comes to pinning these two exerc ise too ls against one another, you also need to look at
the s imilarities between the two so that you dont form some sort of uneducated bias toward one
over the other.
A lot of people think that you can only get ripped if you go to the gym and lift a ton of free
weights, but in reality – you can get ripped from home with free weights and even res istance bands
…
So lets set the record straight about what both resistance bands vs dumbbells have to offer: a)
both provide some form of res istance, b) both allow a free range of motion, c) both allow variable
speed of movement, and d) both allow progressive res istance. All four of these properties are
essential for the benefits that come from effective res istance-training program like P90X or P90X2.
Resistance Bands VS Dumbbells – The DifferencesAside from the physical characteristics of bands and dumbbells, there are a surpris ing amount of
differences in what you can do with each ris istance too l, as well as what type of results you can
expect.
But lets break down the differences between the two into advantages and disadvantages:
Advant ages Of Resist ance Bands
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The most notable advantage of res istance bands is the transportability of them. They can
fo ld up easily into a laptop bag or carry-on suitcase so that you literally have no excuse
NOT to exerc ise while on the road for work or on vacation with the fam.
Another advantage bands have over dumbbells is cost. You can pick up res istance bands for
as cheap as $5, but as with any product you usually get what you pay for. I paid $20 for a
100lb pull res istance band and paid another $14 for the handles. I can also switch out the
band for something with less res istance pretty quickly which is a nice feature.
The potential for increased range of motion with exerc ises that are more “functional”. You
can much more easily use a res istance band with a full range of motion through a baseball
swing than you could trying to use a dumbbell.
Cant use momentum to get in any cheat reps.
Disadvant ages Of Resist ance Bands
Limited amount of res istance for exerc ises where heavy res istance is required (think
lawnmower pulls)
Difficult to accurately monitor strength gains other than “feeling stronger”
With increased res istance (stretching of the band), you risk snapping the band resulting in
injury…You should see some of the welts I got on my back after some overhead tricep
extensions…
Variable res istance through the range of motion can produce “dead spots” where you are
not engaging muscle fibers fully.
Advant ages Of Dumbbells
Nearly unlimited levels of res istance (depending on what you have available)
You can nominally monitor strength gains and know when you need to bump up your
intensity to continue making strength gains.
Virtually indestructible (unless you have some cheap adjustable dumbbells), invest in a
quality set!
Balance – with dumbbells you can lift the same weight in each hand while with res istance
bands you can inadvertently have more tension on one s ide vs the other.
Greater muscle recruitment – More of the smaller supporting muscles are used with
dumbbells and result in a more complete physique.
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Disadvant ages of Dumbbells
High risk of injury if exerc ises are performed without the proper form.
Takes time to learn proper technique unless you have a trainer guiding you through each
movement (Thats why I like P90X…Tony Horton leaves no room for error)
The cost of dumbbells can be extremely steep. For a decent set of used dumbbells ranging
from 5lbs – 50lbs, you can expect to pay anywhere between $200 and $800. That inc ludes
adjustable dumbbells as well.
Storing dumbbells can take up quite a bit of room unless you have adjustable dumbbells.
Traveling with dumbbells is near impossible unless you want to pay out the but for baggage
fees, lo l
Here are my P90X result s aft er 180 days of using ONLY bands and a pull-up bar:
So Which Should I Use For The BEST Results? – BandsVS DumbbellsLike I said, I have used both band as well as dumbbells so let me give you my personal opinion
based on the results that I have gotten.
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Bands are an extremely effective and useful res istance option if you are on a super tight budget
and cant afford a set of decent dumbbells.
If you do choose bands, just be sure you choose a band that isn’t go ing to prevent you from
making strength gains. You dont want to limit your strength and results because you are afraid that
your band is go ing to snap and whip you across the face!
…Trust me, it hurts!
I would recommend getting a set of 3 bands if you are doing a program like P90X, all with different
res istance levels depending on your current strength levels and where you want to be after 90
days. I did my first two rounds using a s ingle band and got awesome results, but the reason I
snapped that band so many time was because my strength capabilities exceeded the limits of that
band. You can shorten the band and increase the res istance by stepping on it, but just be sure you
arent over-stretching the band to wear its about to snap…again, it hurts!
Dumbbells are definitely going to get you THE BEST results thoug h.
You are going to be able to monitor and measure your progress much more accurately, therefore
you can know whether or not you need more intensity (more weight) in order to continue to
produce muscle and strength gains.
You are going to recruit more muscle fibers from supporting tissue during your exerc ise moves
and when your body fat levels begin to drop, you are going to see a much more defined and
faceted physique.
The strength gains alone would be the main reason I would recommend you use dumbbells over
bands.
…AND when you build more strength, you have more muscle…more muscle burns more fat over
time…its a win/win!
I use a set of LifeSmart adjustable dumbbells that go from 5-55lbs. Picked em up for $200 on
Academy.com and have been using them for 18 months now! Awesome product!
And here are my 90 day result s wit h P90X2 using dumbbells!
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Which Do You Prefer? – Bands VS DumbbellsWhat’s your take on res istance bands vs dumbbells? Leave a comment below and let us know what
you use personally. What kind of results have you gotten? Why do prefer and why? Lets here from
YOU!
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