Build Muscle With Resistance Tubes

You can use resistance tubes the same way you use free weights. The key is to work each muscle group frequently enough so that it grows, yet not too often so you don't over-train and cause injury. More is not better and here is why...

As you work your muscles against resistance, the muscles develop microscopic tears in the muscle tissue. You must rest the muscles enough after each workout so that the muscle fibers can repair completely. when the muscles heal, they create a stronger and larger muscle.

Here is a body building program from a former Mr. America and Mr. Universe. It works each muscle group three times over a two week period. Each day you'll perform one of the three workouts, or get the day off.


Rep Range: 8 to 12
Sets: 3 sets per exercise
Time Between Sets: 45 seconds to one minute

Workout 1:

Chest: resisted pushup, one arm chest fly
Triceps: kneeling triceps extension, two arm triceps kickback
Biceps: standing biceps curl, one arm preacher curl

Workout 2:

Back: overhead back pull, seated back row, good mornings
Shoulders: front shoulder raise, standing lateral raise, shrugs, seated rear shoulder pull
Abs: resisted crunch, standing ab twist

Workout 3:

Legs: squats, lunges, laying hamstrings curl, standing calf raises

Week 1

Mon: Workout 1
Tue: Workout 2
Wed: Workout 3
Thu: Rest
Fri: Workout 1
Sat: Workout 2
Sun: Off

Week 2

Mon: Workout 3
Tue: Off
Wed: Workout 1
Thu: Workout 2
Fri: Workout 3
Sat: Off
Sun: Off