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Looking to switch things up and keep growing for your next workout? Resistance bands provide a unique form of resistance that puts considerable stress on muscle tissue, causing considerable gains in muscle mass and strength that is comparable to free weights. In addition, because the elastic resistance force is so fundamentally different from free-weight resistance, both approaches can be simultaneously used during your workout to create a combination of forces that place greater initial strain on the muscle while maintaining maximal strain on the musculature throughout the entire movement— generating remarkable gains in strength and size.14

Here are three reasons to add resistance bands to your training arsenal.


Free weights and elastic resistance fundamentally differ because free weights provide constant resistance throughout the entire range of motion, while elastic bands provide greater resistance all the way through the movement. This occurs because the band is stretched throughout the movement, causing increased tension within the band that generates greater resistance as the range of motion increases. This form of dynamic resistance from elastic bands provides benefits over free weights that can be clearly demonstrated in exercises such as the bench press. Since greater muscular force occurs in the initial phase of the bench press, greater momentum is generated throughout the rest of the movement when using free weights. Once the weight has built up momentum in the initial phase, the muscle fibers do not need to be maximally activated to continue moving the weight throughout the rest of the movement, thus diminishing the training effect. However, the increase in resistance generated from elastic bands negates the production of momentum – disallowing the momentum-driven propulsion of the bar through the rest of the movement and creating a demand for greater muscle activity that ultimately stimulates greater muscle growth.

This effect from elastic resistance was clearly demonstrated in a study by Jalal et al.1 that showed a 15 percent increase in muscle activity during elastic resistance training when compared to free-weight training. Moreover, the comparison between elastic training and free-weight training also showed a considerably higher level of muscle activation in the later phases of the movement— supporting the idea that the ascending force from elastic bands diminished momentum, causing muscle activation throughout the entire concentric phase of the movement.

3 Ways To Build Muscles With Resistance Bands


Elastic resistance naturally produces a greater amount of tension on the muscle compared to free weights because, as previously stated, it has the capacity to minimize momentum— causing greater muscle activity throughout the entire movement, which effectively increases the amount of time the muscle is under tension. In addition, elastic bands also produce resistance independent of gravity, which fails to produce tension on the muscle during specific phases of certain lifts. For example, free-weight biceps curls produce very little muscle tension at the top of the concentric phase due to the prominent horizontal movement of the weight that no longer creates gravitational resistance. On the other hand, the precisely positioned use of elastic bands— that causes the elastic material to be stretched for the entire movement— places resistance on the biceps throughout the entire range of motion. The continuous tension from elastic resistance training should stimulate greater muscle growth, as it has been well documented2 that greater time under tension potently increases mechanical tension on the muscle cell. Increased mechanical tension on the muscle cell produces more muscle cell damage and/or increased metabolic stress, which powerfully enhances muscular size.

Clearly demonstrating the ability of elastic bands to build muscle, a study by Colado et al.3 found that elastic resistance is as effective if not better than free weights or resistance machines at increasing both lean body mass and strength.


Exercise-induced muscle damage stimulates many different cellular and molecular mechanisms that cause the muscle cell to grow and become more powerful.4 For example, muscle damage activates the inflammatory response – causing different immunological cells, such as the macrophage, to migrate to the damaged muscle tissue, consequently facilitating muscle cell repair and growth.5 Furthermore, exercise-induced muscle damage stimulates IGF-1 activation of the enzyme mTOR, which triggers muscle cell protein synthesis6, enhancing the hypertrophic response to resistance training.

A study by Aboodarda et al.10 showed that elastic resistance training induced a similar amount of muscle damage when compared to Nautilus machine resistance. While the underlying mechanism of these findings is unknown, a potential explanation for this result may have been uncovered in another study by Cronin et al.11, which demonstrated a considerable increase in muscle activity within the quadriceps muscle during the eccentric phase of leg extensions while using elastic resistance. Because the forced lengthening of the muscle cell that occurs during the eccentric phase creates the most extensive muscle damage12,13, this greater level of muscular contraction during the eccentric phase while using elastic bands most likely encourages considerable muscle damage. Interestingly, this greater level of muscle activity during the eccentric phase of the leg extension may be due to the enormous recoil force generated from the fully stretched elastic band that occurs right at the beginning of the eccentric phase


  1. Jalal FY, et al. Resultant muscle torque and electromyographic activity during high intensity elastic resistance and free weight exercises. EJSS 2013;13(2): p. 155-163.
  2. Pinto RS, et al. Effect of range of motion on muscle strength and thickness. J Strength Cond Res 2012;26(8): p. 2140-5.
  3. Colado JC and Triplett NT. Effects of a short-term resistance program using elastic bands versus weight machines for sedentary middle-aged women. J Strength Cond Res 2008;22(5): p. 1441-8.
  4. Schoenfeld, B.J. Does exercise-induced muscle damage play a role in skeletal muscle hypertrophy? J Strength Cond Res 2012;26(5): p. 1441-53.
  5. McGinley C, Shafat A, and Donnelly AE. Does antioxidant vitamin supplementation protect against muscle damage? Sports Med 2009;39(12): p. 1011-32.
  6. Guillet C, et al. Impaired anabolic response of muscle protein synthesis is associated with S6K1 dysregulation in elderly humans. Faseb J 2004;18(13): p. 1586-7.
  7. Clarkson PM and Hubal MJ. Exercise-induced muscle damage in humans. Am J Phys Med Rehabil, 2002;81(11 Suppl): p. S52-69.
  8. Linnamo V, et al. Neuromuscular responses to explosive and heavy resistance loading. J Electromyogr Kinesiol 2000;10(6): p. 417-24.
  9. Newham DJ, et al. Ultrastructural changes after concentric and eccentric contractions of human muscle. J Neurol Sci 1983;61(1): p. 109-22.
  10. Aboodarda SJ, et al. Muscle strength and damage following two modes of variable resistance training. J Sports Sci Med, 2011;10: p. 635-642.
  11. Cronin J, McNair PJ and Marshall RN. The effects of bungy weight training on muscle function and functional performance. J Sports Sci 2003;21(1): p. 59-71.
  12. Clarkson PM, et al. Muscle soreness and serum creatine kinase activity following isometric, eccentric, and concentric exercise. Int J Sports Med 1986;7(3): p. 152-5.
  13. Gibala MJ, et al. Myofibrillar disruption following acute concentric and eccentric resistance exercise in strength-trained men. Can J Physiol Pharmacol 2000;78(8): p. 656-61.
  14. Anderson CE, Sforzo GA and Sigg. The effects of combining elastic and free weight resistance on strength and power in JA athletes. J Strength Cond Res 2008;22(2): p. 567-74.



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By: Michael J. Rudolph, Ph.D.
Title: 3 Ways To Build Muscle With Resistance Bands
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Published Date: Mon, 19 Oct 2020 19:13:19 +0000




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Failures in Business: The Unseen Stepping Stones to Success

Equally significant is the need for businesses to remain vigilant about broader shifts in both domestic and global markets. Macro factors, whether they’re economic trends, geopolitical events, or emerging global challenges, can have profound ripple effects, impacting even the most niche industries. By staying abreast of these larger market dynamics, businesses can better anticipate risks, adapt to challenges, and capitalize on new opportunities. In an ever-globalizing world, the ability to navigate both the nuances of one’s immediate market and the broader global shifts is what separates thriving enterprises from those that falter.

TACTICAL Takeaway: Stay sharp and monitor your industry’s trends. When things shift, being ahead in understanding consumer habits offers you the flexibility to adjust and succeed. Things can change rapidly and the sooner you have insight into consumer behavior changes, the more opportunities you have to pivot.


Get Comfortable Being Uncomfortable

The sports nutrition industry is an interesting, fast-paced vertical where what’s old can quickly become new again but also what worked yesterday likely won’t work tomorrow.

It might seem counterintuitive, but it’s spot-on. Take creatine as an example. It hit the shelves in the early 1990s and quickly became a hit. Yet, a decade later, its demand had waned. Jump another decade to today, and it’s back more popular than ever.

TACTICAL Takeaway: The key for businesses is knowing when to go all-in on a product and when to ease off, as it’s the ever-changing consumer market that truly drives demand.

Never Rest On Your Laurels

Just because something “has always worked” doesn’t mean it’s going to continue to work (or continue to work as efficiently).

In the dynamic world of business, the saying “never rest on your laurels” holds more truth than ever. What propelled a company to success yesterday might not necessarily be the formula for its tomorrow’s success. Market demands, technological innovations, and consumer preferences are in a perpetual state of evolution. While a particular strategy or product might have been a game-changer at one point, there’s no guarantee that it will remain relevant or effective in the future. This inherent unpredictability underscores the need for adaptability and forward-thinking in any business endeavor.

This reality pushes companies to be proactive, always forecasting and adjusting to the next potential shift. Relying solely on past successes can lull businesses into complacency, risking obsolescence in the face of changing tides.

TACTICAL Takeaway: To remain competitive and relevant, businesses need to cultivate a culture of continuous learning, innovation, and agility. In essence, the past can inform and guide, but it’s the vision and readiness for the future that will determine enduring success.

Embracing The Journey

To any entrepreneur reading this: the road to success is rarely a straight one. At times, it may seem like every decision leads to a dead end. But remember, every misstep is an opportunity to learn, grow, and pivot.

The trials you face in business are not meant to discourage you. Instead, they are meant to shape you, refine your vision, and improve your strategy. As the age-old adage goes, “smooth seas do not make skillful sailors.” It’s the challenges that will arm you with the experience and resilience necessary for long-term success.

So, the next time you face a setback, remember that your next big success could be just around the corner. Embrace failure as a part of the process, learn from your mistakes, and continue pushing forward with a renewed sense of purpose and determination.

Lastly, don’t forget to enjoy the journey. With so much time spent working and navigating challenges, it’s essential to find joy and have fun along the way.


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Negativity Is a Losing Mindset

By Marc Lobliner


‘A good coach can change a game. A great coach can change a life.’

I coach my son’s U11 football team. I am just the line coach, but the dudes who coach with me are also in the same mindset as I am.

Positivity wins.

Let’s start off with last weekend’s game.

It’s 0-0, the opening kickoff is a short one and we fall on it.

You can hear our coaches getting our kids fired up and getting the offense ready for play. POSITIVE statements. A lot of “Let’s Go!” and energy.

On the other sideline, you hear the coaches angrily yelling at their players for the execution of the kick.

First play from scrimmage, our line makes every block and opens the outside for our running back to score.

You hear their coaches furiously yelling as we celebrate.

We celebrated and our fullback punched in the extra point.

After the kickoff, our defense held them to four and out. We got the ball again, touchdown. Extra point good.

14-0 in two offensive plays.s

Their coaches were still mad. Angry. Yelling.

We smiled, encouraged our kids, and ended up with a 42-0 mercy-rule win.

Our players are awesome, but not the biggest, not the fastest, not the strongest.

It’s all about culture and what you’re playing for.

We demand a lot of our athletes. Learn your plays, DO YOUR JOB, and we will win.

Every Tuesday after we win, I buy my linemen doughnuts and give them to everyone, telling them that a random lineman (changes weekly) said everyone deserves doughnuts. We don’t punish every mistake with extra running and up-downs. We focus on what we do RIGHT, and not what we do wrong.

The other game one of my linemen got called for a hold. He came off the field expecting to be scolded. I put my arm around him and said, “What happened?” He explained it and then I said, “You’re better than that guy, you don’t need to hold. Show the world how dominant you are!” He didn’t get one call the rest of the game and crushed it.

This is also my management style at work. Managers are usually garbage. You can do 1,000 things right and you mess up once and your manager attacks you.

556494762 fullsizerender 4


Employees typically respond better to positivity, and numerous studies have found that positive reinforcement and a positive work environment can significantly improve employee motivation, performance, and well-being. Here are some reasons why, supported by various studies:

Increased Productivity: According to a study conducted by the University of Warwick, happiness led to a 12% spike in productivity, while unhappy workers were 10% less productive. The research shows that human happiness has large and positive causal effects on productivity.

Better Decision-Making Abilities: Research from the University of Pennsylvania’s Positive Psychology Center found that individuals who were induced to feel positive emotions were better at problem-solving and making decisions than those in a neutral state.

Boosts Creativity: Positive emotions widen attention and allow people to think more broadly and openly. This is discussed in the “broaden-and-build theory” by Barbara Fredrickson, which suggests that positive emotions broaden an individual’s momentary thought-action repertoires.

Enhanced Team Collaboration: A study from MIT’s Human Dynamics Laboratory found that teams that communicate effectively, with members actively reaching out and connecting with all other team members, were more successful. Positive interactions contribute to this dynamic.

Reduced Employee Turnover: According to the Society for Human Resource Management (SHRM), a positive work environment and culture encourages employees to stay longer in their jobs, thus reducing turnover rates. This is KEY at where our staff has mostly been there for 5+ years!

Better Health & Well-being: A study published in the Journal of Applied Psychology found that positive work environments and low job stress are linked to better health outcomes for employees, which in turn can lead to reduced absenteeism and increased productivity.

Increased Engagement: According to Gallup, workers who are engaged and have high well-being are more likely to be attached to their organizations and are more productive.

Enhanced Learning & Flexibility: Research in the field of positive psychology has shown that positive emotions can facilitate adaptive thinking and flexibility in cognitive processing. This helps employees adapt to new situations and learn more effectively.

Higher Levels of Satisfaction: A study by BrightHR found that happiness is a key indicator of job satisfaction. Happy employees are more likely to report high levels of satisfaction with their jobs than those who report low levels of happiness.

Creates a Positive Feedback Loop: A study published in The Journal of Positive Psychology found that experiencing positive emotions leads to higher levels of resilience, which in turn leads to increased positive emotions. This positive feedback loop has a myriad of beneficial effects in the workplace.

How about parenting?

Same thing. PRAISE YOUR CHILD! Make sure they know you love them. While bad behavior should be addressed, be sure to also reward good behavior. Kid had a good day at school? Get him ice cream! Tell him you love him. Say you’re proud of him.

As my mother said, “You catch more flies with honey than with crap.”

And one can’t deny the lifelong impact of a good coach. As the sign in the office says, “A good coach can change a game. A great coach can change a life.”

Be positive and be a winner!

556494785 img 1682 2

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Panatta Super Rowing Page 1

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