Resistance band training – finally an option!

Home training just became much easier and more effective!

One of the most frequent queries I get for a home training environment is about resistance bands.

Up till now I have been very opposed to that type of training. Not because there are not enough exercise options, but simply because resistance bands are not sufficient training to grow muscle. You get your resistance band and it has a one tension (weight) load and that is it. There is just no way to systematically increase the load (heavier weight) and as such no way to sufficient stimulate a muscle for growth.

Muscles only grow when sufficiently stimulated and as they get stronger, they need to be stimulated with heavier weights and alternative exercises to continue the growth process otherwise you will like nearly 90% of guys out there…hit a plateau.

So, these guys, Torroband, contacted me and I said, “hell boys, where have you been!”

Lol. Yip, solution found!

These bands are serious stuff and have various tensions up to 350 lbs with grips and handles in hardcore territory. That means you can use different tension bands for different exercises and gradually increase the tension (weight) as you progress and thus stimulate the muscle for growth. A whole system of bands with strong grips to match. Obviously make sure your door or whatever object you use to anchor the band is strong enough otherwise you will have to replace many items in your house…

Torroband – see special discounted link at bottom of article

Off course I could not let the opportunity go by and thus organized with them a special deal for all my lockdown stricken followers and clients. (really good discount deal guys!)

I will give you the link at the end of the article for the special deal for my followers.

But just to help you getting the ball rolling with a resistance band training approach, here is a very basic resistance band training program which you can start off with.



MONDAY – BICEP & PECS (rest 1 min between sets)

Warmup (5 min) – 3 sets of 15 repsSTAR JUMPS

            [bicep] 3 sets of 15 reps BICEP CURLS

            [pecs] 3 sets of 15 reps PEC PRESS STANDING

            [biceps] 3 sets of 15 reps BICEP CURLS SIDE

            [pecs] 3 sets of 15 reps PUSHUP WITHR ESISTANCE BAND

Cooldown (5 min) – light stretches of muscle exercised

TUESDAY – TRAPS & SHOULDERS (rest 1 min between sets)

WARMUP (5 min) – 3 sets of 20 reps PUSHUP FLAT

            [traps] 3 sets of 15 reps of UPRIGHT ROW

            [shoulders] 3 sets of 15 reps LATERAL RAISES

            [traps] 3 sets of 15 reps UPRIGHT ROW

            [shoulders] 3 sets of 15 reps PRESS OVERHEAD 

Cooldown (5 min) – light stretches of muscle exercised

THURSDAY – BACK & TRICEPS (rest 1 min between sets)

WARMUP (5 min) – 3 sets of 20 reps BODY SQUATS

            [back] 3 sets of 15 reps ROWb

            [triceps] 3 sets of 15 reps SKULL CRUSHERS

            [back] 3 sets of 20 reps LOWER BACK EXTENSION

            [triceps] 3 sets of 15 repsTRICEP KICKBACKS

Cooldown (5 min) – light stretches of muscle exercised

FRIDAY – LEGS & ABS (rest 1 min between sets)

Warmup (5 min) – 3 sets of 15 reps STAR JUMPS

            [legs] 3 sets of 15 reps SQUATS

            [abs] 3 sets of 20 reps of SIDE CORE TWIST

            [legs] 3 sets of 15 reps LUNGES

            [abs] 3 sets of 20 reps CRUNCHES ON EXERCISE BALL

            [legs] 3 sets of 15 reps LUNGE ALTERNATING

Cooldown (5 min) – light stretches of muscle exercised


Stop 1 rep short of failure with all exercises – choose the band strength/tension accordingly.

This is a great start program that covers most muscle groups.

With the Torroband you can now systematically increase the tension (weights) of the exercises by using a band with a heavier tension rating.

When should you move to the next band? When you have reached your target reps per set but you can can do another 4 reps before absolutely muscle failure occur, then it is time to move to the next band.

Off course the above approach does not include 

  • Building Phase 
  • Cutting Phase, 
  • Building and cutting DIETS, 
  • Bodybuilding and health supplements
  • Body monitoring system and scientific approach to force success with diet
  • Extensive range of resistance band exercises
  • Testosterone management plan

Unfortunately to get all that and more you will have to sign up for the ADVANCED SYSTEM II – resistance bands edition. Click here to order (Currently on launching special for $99.00 US)

You do not HAVE to use TORROBAND resistance bands. Any resistance band will do. However the Torroband have what the aspiring bodybuilder needs and that is systematically adjust tension (weight) to stimulate muscles for growth plus it has hardcore and professional grips which is a great safety factor for hardcore resistance band training. Up to this point I advised strongly against resistance band training but with this new development it becomes a great and effective home training opportunity for someone unable to visit a gym.

Lastly, here is the special link where my followers can order the Torroband at a discounted price: CLICK HERE

Happy training everyone – let nothing stand in your way.

Reach for the sky and MAKE IT HAPPEN!

Gert Louw

Author: gertlouw

In the deepest south of South Africa you will find me. Dwelling in the most beautiful city in the world, Cape Town. I live close to God and try to follow in the footsteps of Christ as led the Holy Spirit. Other passions include Karate and Judo and wrestling (and off course surfing for many years). Karate I did for many years, Judo 4 yrs and for a short period kickboxing until I was knocked silly one time with blood all over and teeth protruding through my lip, but if I have to choose over, I would choose wrestling…simply because of the brutal power against power game with your opponent. Love it. Love my home theatre hobby, my youtube channel and spending time with family! And off course me and my son's new adventure ...and love flying my drone - DJI Phantom 4 Pro For those interested, this blog is my database of all my fitness and transformation knowledge. And NO (!) I am not getting any money for it and neither do I promote anything on it or getting sponsored by anybody. My blog is simply where I want to help other guys living a healthier life and become the best they can be, inside and out and ultimately it is my legacy I want to leave my one and only son – now 13 y/o and already eager to get his 6-pack! So donations very welcome! Just click the donation button... I started my healthy living after a very close call with death at age 40. After much hardship one of my main aims now is to assist other guys with healthy living and transforming themselves inside and out. I don’t know how much grace will still be given me, but I live now every moment to be the best I can be. To be the best bodybuilder I can be, the best father, best husband and best friend to those whom my paths crosses. I want to live a life worth living and not just do what excites me or pleases me. Feel free to contact me directly if you wish. Reading this far, the last bit important info on me you need to know, is that my anchor in life is Jesus Christ. Please bear in mind, English is my 2nd language and as a result their might be spelling, grammatical and other language errors in my blog – I do apologise for this! Wish you all many blessings. Gert Louw

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