one of the most underutilized underestimated yet effective pieces of exercise equipment for building muscle and burning body fat resistance bands they've been around for a long time but they are extremely valuable in today's episode we're going to talk all about resistance bands and give you some of our favorite exercises bands will make your dance I was like waiting for beat J into it hey you moving slow today guy you know what's cool about bands is I we saw because we've been doing this for a while we we've seen the the progression of bands through the fitness industry from like this is kind of a joke to oh this is a major and a very effective strength training tool you know I remember in the early days bands you know nobody considered them to be a serious strength training tool yeah and they were also like made with lowquality bands like so you have those tube ones and breaking and fraying and so they've come a long way in terms of how to reinforce them and make them uh extra challenging and actually heavy so you could get a good workout with them you guys would you guys attribute that to Westside barbell yep yeah 100% so they really popularized it in the strength the strength before that it was uh very much so circuit group class type of low resistance the tubes that you know give you hardly any resistance you guys remember the solo Flex you guys remember that when we were kids yeah that at home piece of gym equipment and it had like kind of like these small bands on it for resistance so it's kind of like a joke but then the you know the the I mean the Soviets use bands um with their strength training their Olympic lifters which is where Westside barbell got it right they learned it yeah they learned it from them they brought it popularized it over here you can't laugh and make fun of Westside I mean they broke records put out some of the strongest powerlifters of all time yeah then people started to pay attention to resistance bands what's so special about them why are they so effective so you know what's interesting about different resistance type tools you know obviously you could do different excise sizes with different tools and and so forth but really the thing to pay attention to with a resistance train tool is uh how the resistance uh is felt by the body in other words where does the weight or the resistance feel heaviest or lightest throughout the range of motion so like free weights are a good example a free weight you're Fighting Gravity directly so with some exercises a 50 PB dumbbells 50 lbs with other exercises throughout different portions of the rep it's actually lighter because you're not Fighting Gravity directly machines or cables tend to have the weight always be the same throughout resistance Bans are interesting because the resistance is lightest at the beginning of the rep heaviest at the end of the rep so it produces a type of resistance that you don't normally see with other you know resistance training tools and if you know the the benefits and the detriments to this because there's pluses and minuses to what I'm saying here then you can use this to program workouts to make them super effective that's what Westside did yeah two things I mean it increases the resistance as you to the strongest portion of the exercise so where you're strongest is where you receive the most resistance which is the Smart part to to bands but also too uh as you're you're going through the negative portion the Ecentric um you really can't do that fast without like messing it up and so it actually forces you to slow down and also receive a lot of that like Ecentric contraction I think you have to explain that or simplify that like is for the audience that may not understand what you mean by that it matches the strength curve most naturally right or the best like so imagine somebody who's squatting when you are coming up out of the hole as you get towards the top of the squat it's really easy which is why you see be will do like quarter squats right they can stack two three more plates on if they only go down a few inches and come back up because they're strong in that shorten range of motion and so what this does is by putting bands to that as you come out of the hole and you get close to the top it actually starts to resist and make it more challenging than it would be without it yeah exactly that's what they found out uh that's what Westside uh did that's what powerlifters do now um and now even bodybuilders utilizing bands because to use your example of the squat you know your if your max squat is 200 lb really what it is is your max that's your max that you could do maybe at the bottom of the out of the hole cuz that's the hardest part right as you come up that 200 lb feels like it's at the bottom that the hardest well what if we could make the weight heavier as you got stronger so that the entire rep was challenged well that's what bands allow you to do right at the bottom easy at the top very hard so it produces this very interesting adaptive type uh of resistance we also know that there's a lot that the damage that that resistance training provides the muscles tends to be the greatest at the stretch portion of a rep now there's a positive to that you get a lot of muscle growth from that and so they've done studies that show that loading a stretch portion of a rep produces more muscle growth than let's say loading the top portion but that's not the full picture number one the whole thing builds muscle so you don't want to Discount the whole rep and just try and focus on the stretch but number two if something causes less damage that means you could do more of it here's one of the interesting thing about band type workouts yeah you could train a lot with bands and you can handle a lot of volume with bands you can handle way more with bands than you can with free weights or machines the posi of that is you get to practice movements more often you get to train the CNS more often and there's value to that like if you could you could produce the same muscle building Effects by working out once every four weeks versus working out you know four days a week most people would say well that's Superior not necessarily because the frequent four days a week workout allows you to train your central nervous system and train the movement and maximize the movement and that also has lots of benefit um and look athletes know this Olympic lifters train a lot they train very frequently as suboptimal intensities because they understand that this allows them to be stronger because they perfect a movement and then for people want to build muscle there's a carryover so bands just don't damage your body like if I use weights and add bands to it versus adding more weights it doesn't Hammer my body as much it's just a lot easier on the body today's giveaway on YouTube is Maps bands if you want to win that leave a comment below this video under uh in the first 24 hours subscribe to this Channel and turn on notifications if you win we'll let you know in the comment section also because this episode is all about band training we have made Maps bands this is our band-based workout program 50% off if you're interested in that just click on the link at the top of the description below all right back to the show yeah it's interesting because like you said the Olympic lifters they'll they'll do like sub loading and so they're still like lifting with barbells and they're going through the movement and the practice of these like movements but with bands you can you can get like a really intense type of a workout but recover uh pretty pretty substantially uh the next day and so it's like it's you can still go through a lot of uh these excise get better at them get more proficient in them as well but again the damage part is really interesting is that you don't really receive as much damage as you do uh with weights there's another huge benefit too is the convenience uh and this is typically how I utilize bands is there's times we just came off of a really really rainy weekend just it was like raining cats and dogs it was so didn't want to go outside at all or even walk in your car you get drenched right and so like driving to the gym I was like I don't feel like doing that so Katrina and I did like a living room workout and so there's some value or if you're in a hotel room and you're traveling like so my favorite way to use tools like this is to interrupt my my usual training because I don't use it a lot I know that I'm going to I'm going to stimulate growth and change so I'm going to get the great all the benefits that you guys are alluding to from it especially considering that my body is not used to it and I'm allowing it to just get interrupted when it just is convenient for us so I love this is like one of those hacks that we talk about that's like I don't want to get stuck into only training with bands all the time just because it's convenient it's easy it's nice or what with that and also because the body will adapt to that like anything else I love to do it to interrupt what here's something else that's interesting about bands Tempo training or trying different tempos with bands is pretty awesome like for explosive movements bands are superior to most resistance training um you know modalities or tools because if I'm trying to do something explosive with the free we which typically that's like where you'll find people use free weights right you got to have a lot of technique you're throwing a weight yeah and you have to know how to slow it down clunky it's clunky you can I don't care what exercise you do you attach a band you could go fast and as long as you don't Let It Whip back very quickly it's safe and explosive in fact it bands are the number one way that athletes that are not in strength Sports will train for explosive power you'll see this with martial artists I see this with Judo players all the time where they use bands to practice throws you'll see this with boxers you'll see this with athletes that throw you'll see this with sprinters like bands allow you to be fast and safe and because the resistance gets harder as you come out it matches it allows you to build speed and then be at top speed because when you start an explosive movement you're slowest at the beginning fastest at the end well the band is easiest at the beginning hardest at the end and then slow tempo bands are amazing for slow Tempo because the band is is producing more and more tension as you stretch out it is causing you to really try to control the rep so when you look at the ends of the spectrum of tempo really slow or really fast uh bands are actually the best form of exercise for those types of I've seen a lot of really cool ways to use it I hadn't even thought of before excuse me um with like Max SCH marzo and some of those guys will do uh band assisted Plyometrics in ways that like it actually relieves a lot of pressure and impact on the joint uh but they could still go through a lot of the mechanics and the movement of these explosive plyometric moves uh and also to just band assistance in general too this is another way to kind of hack uh being able to progress uh further with something like a pull-up or dip or something that you know body weight exercise that's that's pretty challenging for you otherwise you can at least go through the end range and the mechanics of it with getting assistant where you need it but still providing enough resistance so it's challenging you know we didn't put it on the I know we're going to go through some exercises today some of our favorites for each body part uh with with bands body weight and stuff like that and this isn't on there because you would be using a tool you'd be using a trap bar but I bet you that Max and Corey and uh uh jfp would all say that the trap bar uh banded trap bar has to be one of their favorite exercises for athletes sure I I know the sleds up there DeFranco would also probably agree with this right defranco's up there with like I know the sled is like one of their favorite tools they use but I think I see them use a banded trip trap bar more than almost any other exercise for like explosive jumps and stuff probably one of the safer better tools it's the best for explosive for power it's the the learning curve is the smallest I mean you you know to learn explosive movements with weights there's a lot of technique involved a lot of potential for injury and risk the weight is heavy at the bottom just like at the top so you you got to generate the speed with where's with the band you get fast pretty quickly in fact a good example you you said pull-ups as an example someone may think okay pull-ups with a band it's to help me do the pull-up better and if I say we'll do explosive pull-ups with the bands they may think well the band will hold me down so I have to explode up no no no use the band to pull you up so now you're light and you can move quickly if you want to be able to do a fast explosive pullup maybe like you're trying to get yourself to do a muscle up for example so you need to be able to get that generate that speed in order to train power you have to train speed bands can can really uh augment that they can help that quite a bit so when it comes to explosive movements bands are that's my favorite way to use them is when I'm trying to go explosive is I use I use bands quite a bit the other thing is that they're really good for for Hy hypertrophy reasons specifically for this um body parts that are hard for you to connect to or hard for you to feel you know lagging body parts bands are amazing because they're the hardest at the squeeze portion of a rep and that's where you're most likely to be able to connect to a muscle like if you have TR connecting to your glutes it's going to be hardest to connect in the stretch position at the top where you squeeze is where you might actually form a connection well you add a band to a hip thrust where you weight it down and you come up at the top and you have to hold up it's going to encourage that hard squeeze now you can feel the muscle and then you can move to other exercises that hit the glute this is true for any body part that you have trouble connecting with bands are a really really good way to help you connect and get that mind muscle connection and then get the better gains from I love those too if you if you're at that top squeeze portion and you're in isometric position because now too you have that resistance also pulling you down you besides you know just the loaded weight it's like it's it's it's an added uh totally different feel than just like a a load on top of you well let's go through some of our favorite movements for each each body part starting with your lower body first yeah one one I like this one Justin showed me this one which is a band reverse lunge so this is a back step lunge but you have the band attached to your waist and it's anchored behind you so when you step back the weight the band's pulling you back when you step forward you're getting that resistance from the band and what you do at the top is you stand up and you balance on the leg that was uh in front causing an isometric uh glute and hamstring squeeze really good for stability in the hips uh because there's no resistance normally pulling you back when you do back step lunge when you come up you're just kind of balancing with this you have to come up and squeeze the glute to prevent yourself from being pulled back you start to really feel this in that post emphasizes that stabilization right cuz I mean it's any little kind of variable to that like it's going to throw you off and having that added bit of force pulling you backwards you really have to be deliberate uh and and generate enough Force to to drive forward and then also stabilize and control while you're getting pulled so I just I like it because it just helps you know you really focus in on on that specific exercise it Al it also emphasizes the the hinging portion of that exercise right sometimes you can get so caught up in the the quad driving in like a lunge exercise and forgetting about that it's a hip hinch exercise also and that's a great and I feel like clients don't get enough of that and so it promotes that getting connected to the glutes driving in a lunge a lot of times when you would train a client they'd feel it all in their quads they don't feel anything in their glutes having that band distraction pulling behind you kind of forces you cuz at the top to your point earlier about like the isometric portion you squeeze the glutes when you come forward like like love that mov yeah and now talk about uh a easy way to turn that into an athletic variation right use a lighter band totally you step back and pop up real quick hold and then step back and poate and it's going to give you that power you're going to build that forward accelerating power with uh with the bands resisting back otherwise I mean I can think of a way to do that with other resistance maybe a cable but you know the thing about explosive movements with cables is you get the weight coming up the you you create slack on the on the cable and then it comes slamming back down does doesn't feel too good well that's the old school way of doing it until they created all these Cool Tools now now they have these like uh you know they the cables that you to you where you run out and you do it this is hows fans yeah they got all these Cool Tools now that you can buy but before all those existed this is how we would do that for athletes is to create that explosive movement uh [ __ ] squats are another one that you can use bands and you can put the bands around you can use two of them put one behind each knee and attach it to a something anchored in front of you and that same thing allows you at the top to squeeze the quad so a [ __ ] squat is a quad exercise very effective quad and it loads without bands it loads most at the bottom at the top there really isn't much resistance you're not getting a lot of squeeze the difference between a [ __ ] squat and a leg extension in this sense is a leg extension you could squeeze at the top uh not the resistance to the Bottom's easy with the siss with the [ __ ] squats the opposite sorry so leg extension at the top [ __ ] squat at the bottom when you put the band around your knees when you come up you have to really squeeze the quads to keep yourself up up straight oh that's I actually like to use the bands hanging both of them hanging from a squat rack to assist you in a [ __ ] squat cuz [ __ ] squats tend to be challenging for the average person right so like I mean [ __ ] squats with no weight like 10 reps is challenging for me to do that with good form and technique and so one of the ways to regress that movement for most people is to actually use the bands that you hold on to and do the movement then it assists you and helps you come out of that deep position so that's how I typically like to use it for the assist Squad cuz I I don't feel like the [ __ ] squat needs any more challenge in that movement cuz it's already very challenging for most people oh cool so we got two varieties then uh banded push-ups classic exercise band around your back under your armpits uh you put your hands on top of it and simply do a hard push-up I personally like to do these low rep I don't know about you guys but I like to have a really heavy band Heavy band is is the move and to really struggle your way to get that full extension yes uh if you can if you can match that for just a few reps where it's like it's incredibly difficult you know around rep number five it's that's perfect for me I feel like that that resembles a weighted barbell bench press better than anything else sure so I feel like that's more closely when I do like a split stance cable press or fly I feel like it's more like cable fly or you know with the bands that feels more like a cable fly machine where doing it this way with a you know like in a push-up position with a a tough band behind you feels the most like I'm driving like if I'm trying to emulate what I'm doing with a barbell and again for uh for athletics you know like if let's say you're alignment you push someone away or whatever like you can put a lighter band on you and really focus on the explosion at the top and create power again all these can be changed into the power variety which you can't do with other forms of uh of resistance training um next up pull-ups now here's this is where most people probably will use bands in the gym is to either help a pull-up or make it harder now I want to go back to what I said earlier attaching a band to the bar bring it down so you put your foot on top of it or your knees on top of it to help you do a pull-up one way to do that is uh or to use it is I can't do pull-ups with my body weight very well this allows me to do more reps that way I could build up more strength eventually to do pull-ups without the band that's one way the other way is hey I could do 10 pull-ups no problem but I want to try and do explosive pull-ups well now you use the same band to assist you and you pull up very quickly come down real slow and then do 30 or four rep plyometric style almost where you're doing your your now do you guys typically like to do the band around your knee or do you put it down across the thing to where you step on it with your feet is or you guys have a way that you guys like to use the for explosive I like to put it down around the the safeties where I'm standing on it right yeah I prefer having my leg kind of like out instead of like my knees over it so that way I I just feel like to now I'm I'm in in extension and I'm trying to keep myself from swinging uh so I can I can actually like activate my legs and keep me a little more under control yeah if I have what you were talking about where the safeties are down below and I could do that I like to do that not all the not all the racks will have that where somebody can do that or not but I like I've seen somebody do the bottom of the rack and put their feet underneath it to pull to try and like make it more difficult which is I never thought of that interesting but it's not that what what I've done is this just to get my just strength up with a pullup is I'll use it to create resistance I'll put it around my waist and then wrap it around a heavy dumbbell that I won't be able to lift uh with the so the band is not not going to pull the dumbbell up and then I'll do three hard reps with the focus on the top so I'll pull myself up obviously at the top it's real heavy and I'll hold as hard as I can and then come down real slow that has that built you know I I got to the point where I was doing pull-ups with over 100 lbs of of weight strapped around my waist and that played a big role in my ability to be able to do that Incredible strength I like that um one arm band rotational press this one's really good this is uh this this Justin favorite I love these again um I'm guilty for a lot of the rotational spiraling kind of pressing movements just because I favor I just feel like it it emulates our our physiology more and and actually like what um it's more favorable to to the joint for me in in terms of like having negative impact or having any kind of impingement issues or anything just to learn how to like you know go with your your natural rotation because my arm already wants to do that uh so having a band uh loaded and and going through that same range of motion it just feels so nice and fluid and natural and I'm getting nice good resistance with it that now are you going to do that from a standing position or like a split knee position and drive up and then what do you what do you uh you could do both I do standing just cuz I you get more resistance okay and then your what it's on your foot is standing on it is standing on it and then I'll load it so it's on behind my arm like this just like if if I'm loading a kettle bell so I have it on the outside here and it'll press and extend okay and basically yeah you know what I like about that is the the the top portion the stability at the top so if you're doing this exercise don't just go up and come down by the way don't do that with any band exercise it's going to make you want to do that because the resistance is heaviest at the end of the rep you're going to want to go up and come right back down but what you need to do is go up and hold and really extend that top position hold that position for a good 3 4 seconds then lower with control and repeat that's going to maximize the effects you'll get um out of that particular band exercise um next is a good old band pull apart this is a very old school classic in fact they used to have what called chest expanders you guys remember those with the springs on them people like Goonies remember that that's right the Springs you know what's funny is this is a I I've probably this is a programed more than anything else yeah as you say this is this is a movement that I think I've given to more clients than any any other movement that we'll talk about today just because posture yes because I think we we do so much in front of us and we're everybody has this issue with this you know rounding forward upper cross syndrome type of posture that I don't think you could ever do enough of this movement and it's such a simple easy way to Target the rear delts and to Target yourself into that better position and so this is a movement that I would actually tell clients like could give them the orange band and say keep this at your desk do this every hour all day long but even even if you weren't just doing this as this is a great uh exercise interesting Hower iing it is and I think it is because of the they call it like the power pose but it's just like that open chest that um there's something about it when you're in optimal alignment how it your body just kind of reinforces that and is like wow this is it just you get this like surge of energy and so to do that in between just sitting at your desk or like being in that protracted position for so long I feel like it just immediately lifts your mood yeah by the way uh very easy General simple way to Prime yourself before bench press you do some pull aparts with the band yeah get underneath a bench press and you've activated those upper back muscles and done some stability with the shoulders a lot of people who have issues with bench press like simple two or three sets of band pull aparts maybe not as a workout more as a primer you'll feel good right away when you get in the bench press just from doing those but yeah it's a very versatile exercise and again like all band exercises It's The End range of motion that's most important so when you come out you want to hold that here's a key with this by the way don't shrug your shoulders so when people get fatigued they start to shrug their shoulders as they do this Elevate yeah that's a recipe for for like nice neck impingement keep the shoulders down head tall while you're doing that movement that makes it most effective then you have your band curls all right band curls there's a million and one different variations I love doing a band curl where you grip the band with your hand and you do a hammer curl style position I like this because everybody's hands are weak most people do not have hands that match the strength of their back this particular exercise here with that grip at the top even if you do your traditional workout with your dumbbells and barbells finish off your workout with a hammer curl where you have to grab the band with your hand come up and squeeze watch how you feel especially the upper top of the the forearm here the the braak your radialis muscle I actually prefer those with the the full infinity loop because you don't have handles so you have to do exactly what you said and you have to really like clasp and do thatly um nice nice like grip in order to to pull that off so it just makes it a lot more challenging so when I do curls with bands I actually like to pull from a different angle just because that's what's nice about the bands is you can do this so you can do any angle about because because bicep curls are are so basic and we typically see people doing standing curls or sitting down on a bench and you you almost always curl from the position whether you do Straight bar camber curl we almost do all our CS from this like traditional elbows by the side position I love to take the band and distract it somewhere else from a different angle to where it's up high from my my door hinge and I'm pulling down this way or it's like at a some straight across so I'm pulling my face or even up high and I'm pulling down behind my head I just I love the resistance of it getting more difficult with the squeeze of the bicep I love that you can take that band and basically attach it to anywhere and so if I'm doing bicep curls with it I tra I traditionally don't do it the traditional way which would be stand on the band and do kind of the basic kind of curl motion I like to take since you want varieties I'll do I'll I'll give you two that I love one you mentioned where you have the band up up top and you curl behind the head that puts your bicep in a shorten shorten position and you never and you never do that there's never a there's like there's literally I've seen like one machine that they've made like that and very few gyms have it no because the Bice one of the one of the bicep the heads of the bicep attaches over the shoulder when you lift your up arm up above your head the Bice BPS in a shortened position and so then you curl from there and you get this really gnarly squeeze if you've never done it before Try It You'll see what I'm talking about now on the opposite end you want to talk about uh the stretch position attach a band behind you walk away from it allow your bicep to stretch and then curl from there that that one's gnarly that that makes things hurt and that's why that's why so the bands are so unique and cool for that I like if I'm doing curls I like to do it in these different different angles that you would you can't get that with a dumbbell right or it's difficult to deal with in fact you know just not to take a little little Sidetrack here but to augment dumbbells bands are amazing to give you an example like a dumbbell fly you know at the bottom it's heaviest at the top it's light well if I have bands attached out on the ends here now it's heavy at the bottom with the weights but as they come up now the bands are producing most of the resistance and now that it's heavy at the squeeze as well so the thing about bands is they're I I can't think of more versatile simple yeah they're super simple extremely versatile all right for triceps um you know uh overhead tricep extension with bands I love these because the stability required at the top is gnarly and you will see what I'm talking about CU When you come up the top you're going to want to let go right away and bring the weight the the band back down but hold it at the top and you'll get that crazy squeeze he's got to be cautious of like lifting your heel up and having the band snap you in the butt in the chat uh but yeah other than that it's it's again it's man you really feel that stretch and and when you get up to full extension it it challenges is it like I I love this for bands also because there's just again I think I can think of one machine that I've seen in gyms that really uh you know simulate that same same strength curve and with obviously with dumbbells you don't get that at the top when you're in full extension you're like at rest where is if you have the bands it's really tough at the top you'll feel a massive P well the thing with the with so dumbbell over tricep extension perfectly fine the problem is a lot of people have issues pulling the elbows back far enough to get that good screen if I use a band so here's an alternate way to do it I could step on it that's one way to do it everybody does that way or I could attach it slightly away from me stand away from it now it's pulling my arms back while I'm doing the tricep extension that increases the stretch of the tricep and it's a very different feel than a overhead tricep extension with a dumbbell totally different all right next is a core exercise I love bands for core exercises for two reasons one the stabilization which we're going to talk about a good stabilization exercise two you know a lot of people train when I say Plyometrics people think jumping or maybe some upper body throwing type stuff Plyometrics for the core is incredible especially if you're in any type of sport that requires explosive rotation which is most sports most sports require that exploding with weights uh and rotation very difficult to do cables again you got the weight stack flopping all over the place bands allows you to do this quite a bit so you have your traditional band side chop great Hy P tropy type exercise you want to build some stability do what's called a Poff press where as you extend the lever right arms at your sides come out squeeze you have to hold and keep your core really tense this is good to protect your back the other one is to do the side chop explosively there's no better exercise for explosive uh rotation in my opinion I it's so good that even if I have access to a full gym I'm still choosing to do this I mean that's how valuable that movement is is you could give me all the tools in a massive gym I still would prefer to go over and grab a band maybe the only this the closest second thing to that would be if I have access to like a free motion machine that creates a similar type of resistance but bands are the quick easy cheap way to do that and I think it's one of the best things you can just so much smoother for rotation it's hard to do exercises for rotation that um you know go well uh and so to I mean when you're looking at like any kind of side chop you can you can make it more anti-rotation focused so I can lock my hips in place and I could really like twist my torso across my hips and and get challenged that way or I could make it more athletic and I could pivot with the chop uh and so these are two very valid uh Alternatives uh for for getting that kind of rotation with resistance challenge I'm glad you brought that up Justin because there's there is like two major variations I mean there's more variations than that but there's the two the two main ones that you'll probably see on social media on YouTube where you're I think the average person would go oh well who's doing it right who's doing it wrong and there's they're both right or neither one of them are wrong it just depends on your desired outcome and I think explaining what you're talking about so there you'll see someone do a wood chop and they'll actually rotate their hips and they'll pivot on their toe when they do that that's less of like a that's just a ro strength rotational type of movement where if you keep your feet straight ahead and you do that that's anti-rotational right so you they're both valuable tools and doing both of them are ideal to incorporate them it's not one as wrong or right but you'll see that on social media sometimes where somebody's trying to put down oh this is that's not how you do it that's the wrong way it's like both have value totally and you know who uses bands explosively for rotation a lot Grapplers a lot you'll find wrestlers and Judo and Greco Fighters using bands all the in fact they've been using bats for decades uh to practice throws and to to get explosive into their movements yeah I love explosive rotational movements even for hypertrophy because I've noticed that anti-rot ration so anti-rotation essentially is like you know adding resistance and not rotating right stabilization explosive adds a speed element that is very protective is what it is so when I go to my traditional um if I can move things fast then I can move things slow much safer is basically what it boils down to so and it's a skill it is a skill that you can practice and get better at so look if you want a full workout plann for you with bands only no other equipment just bands and body weight we have a program called Maps bands this is not an easy beginner type workout program this is an advanced band-based workout design to build muscle burn body fat make you look amazing again it's not for beginners this is a hardcore workout with bands we're going to do it half off because of this episode so you can get it for 50% off its normal price if you're interested go to Maps february. then use the code bs50 for the 50% off discount also uh you can find us on Instagram Justin is at M pump Justin I'm at M pump Toano and Adam is that M pump [Music] Adam