Resistance Band Workout For Big Biceps | Advanced Series | Session 1

Summary

In this advanced resistance band workout video, the host introduces a focused series aimed at building muscle size and mass, starting with bicep training. The session includes a thorough warm-up and four intense exercises: Bicep Curls, Alternate Curls, Preacher's Curls, and Concentration Curls, each progressively increasing in resistance. Viewers are encouraged to push their limits while maintaining proper form and safety. With clear demonstrations and motivational tips, this video is perfect for those ready to take their strength training to the next level.

Takeaways

• 😀 This video is part of an advanced resistance band workout series focusing on muscle size and mass.
• 💪 The workout targets the biceps, specifically both the long head and short head muscles.
• 🏋️‍♂️ Always perform a warm-up and stretch before starting any workout to prevent injuries.
• 🧘‍♂️ Stretch biceps by pushing fingers downwards with a straight arm or by turning fingers towards the body while kneeling.
• 🔄 The first workout is biceps curls, starting with a light resistance band (15 lbs) until muscle failure.
• 📈 Gradually increase weights across three sets, with the second set using a 50 lbs band for 15-18 reps.
• 🔝 For the third set of biceps curls, stack bands to create a total of 90 lbs, maintaining 15-18 reps.
• ✋ The second workout is alternate curls, starting with 90 lbs bands, adjustable as needed.
• 🛠️ Preacher's curls are the third workout, requiring an anchor to lock the door, focusing on the biceps short head.
• 🏆 Concentration curls are the fourth workout, starting with 35 lbs bands, and can be performed seated for better form.

Q & A

What is the primary focus of the advanced resistance band workout series?

The primary focus is on increasing muscle size and muscle mass.

What should viewers do if they haven't watched the previous beginner video?

Viewers should check the link in the description to watch the previous beginner video.

How is this advanced workout series different from the previous one?

This series is more challenging and intense, focusing on advanced workouts that target specific muscle groups.

Which muscle group is targeted in today's workout?

Today's workout targets the biceps, specifically both the long head and short head muscles.

Why is warming up and stretching important before a workout?

Warming up and stretching are important to avoid muscle injuries during the workout.

What is the recommended method to stretch the biceps?

One method is to keep one arm straight and push the fingers downwards; another is to sit on your knees and turn the fingers towards your body.

How many sets are performed for each workout, and how is the weight increased?

Three sets are performed for each workout, with the weight gradually increased in each set.

What is the first exercise and its initial weight used?

The first exercise is bicep curls, and the initial weight used is the lightest resistance band at 15 lbs.

What is the technique suggested to increase the intensity of bicep curls?

To increase the intensity, it is suggested to hold the position for a couple of seconds at the peak of the contraction.

What equipment is needed for preacher's curls?

For preacher's curls, an anchor is needed, which typically comes with all resistance band brands.