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Functional Strength
Training for Health & Fitness
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Resistance Band Bar Workout 12-week program
Push Day
» On the Resistance Band Push Day you’ll perform the chest press, tricep press, overhead press, and front squat.
Chest Press
Chest Press
Front Squats
Front Squats
Front Squats Side Angle
Overhead Tricep Press
Overhead Tricep Extentions Front View
Overhead Tricep Extentions Side View
Overhead Press
Overhead Press Front View
Overhead Press Back View
Pull Day
» On the Resistance Band Pull Day you’ll perform the deadlift, bent row, bicep curl, and calf raise.
Bent Over Rows
Bent Over Rows
Deadlift
Deadlift Front view
Deadlift Side Angle Form
Bicep Curl to Drag Curl
Bicep Curl to Drag Curls Front View
Bicep Curl to Drag Curls Side View
Calf Raises
Calf Raises Front View
Calf Raises Side View
Variations
» As you progress into Week 5, you may begin incorporating these two movements in your Push Day workouts.
Pec Crossover
Pec Crossover
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Resistance Band Bar Workout 12-Week Program Roadmap
Week 1–4
Day 1
Push Day
Day 2
Pull Day
Day 3
Rest Day
Day 4
Push Day
Day 5
Pull Day
Day 6
Rest Day
Day 7
Rest Day
Week 1-4: Learn the basics variable resistance training
» Before you start, you will learn a few foundational principles of resistance band workouts. This includes variable resistance, number of repetitions, and number of sets. Your first four weeks will include four days of activity and three days of rest.
» This will help your body acclimate to a new stimulus and new training method that requires you to take the muscles to complete fatigue (something that is virtually impossible with weights).
Week 5–12
Day 1
Push Day
Day 2
Pull Day
Day 3
Push Day
Day 4
Pull Day
Day 5
Push Day
Day 6
Pull Day
Day 7
Rest Day
Week 5-8: Master the principles of VRT
» After completing Week 4, watch to learn the resistance band workout principles we emphasize during weeks 5-8: constant tension, diminishing range, and complete fatigue.
Week 9-12: Optimize each movement to maximize results
» After completing Week 8, watch to learn about the strength workout principles and movements we emphasize during weeks 9-12: breath control, split squats, and stabilization firing.
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Functional Strength Training
» Functional strength training is a method of exercise that focuses on building strength and coordination that are applicable to movements used in daily life and specific physical activities. Unlike traditional strength training, which often isolates specific muscles, functional training involves multiple muscle groups and joints to improve overall body mechanics and enhance performance in a variety of movements.
» Here are key aspects of functional strength training:
» Compound Movements: Exercises involve complex, multi-joint movements that mimic real-world activities, such as squats, lunges, and overhead presses.
» Balance and Stability: Many functional exercises require balance and core stability, training the body to control and stabilize its movements effectively.
» Mobility and Flexibility: It often incorporates stretching and mobility work to increase the range of motion, helping to prevent injuries and enhance muscle function.
» Practical Application: The training is tailored to improve performance in everyday activities (like bending, lifting, twisting) and specific sports, making it popular among athletes and individuals looking to improve their quality of life.
» Variability: Functional training can be varied in terms of intensity and complexity, which makes it suitable for all fitness levels and helps to maintain engagement and progression over time.
» Overall, functional strength training is a versatile approach that not only builds strength but also enhances coordination, mobility, and balance, all of which are crucial for daily life and athletic performance.
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Functional VS Traditional Strength Training
» Functional and traditional strength training are two popular approaches to fitness with distinct methodologies and goals. Here’s a comparison to help clarify the differences:
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» Functional Strength Training aims to enhance the ability to perform daily tasks or sports-specific movements more efficiently and safely. It focuses on building a body capable of doing real-life activities in real-life positions.
» Traditional Strength Training often focuses on increasing muscle mass and achieving aesthetic goals or lifting maximum weights. It is more about building muscle and strength in a controlled environment.
» Functional Strength Training involves exercises that use multiple joints and numerous muscles. Typical movements include pushing, pulling, squatting, and carrying. These functional training exercises often mimic everyday actions or tailor to improving performance in sports.
»Traditional Strength Training typically focuses on isolating specific muscles with exercises like bicep exercise, leg extensions, and bench presses. It often involves machines or free weights to target individual muscle groups.
» Functional Strength Training uses a variety of tools that enhance the complexity of the movement and often involve balance and stability. Equipment includes kettlebells, medicine balls, resistance bands, and body weight.
» Traditional Strength Training often relies heavily on weight machines and barbells that guide movements in a fixed path, focusing on specific muscle groups.
» Functional Strength Training improves overall body mechanics, enhances coordination and balance, and helps in injury prevention by making everyday movements easier and safer.
» Traditional Strength Training is excellent for developing muscle strength, size, and power, which might be more applicable to bodybuilding or powerlifting.
» Functional Strength Training is particularly beneficial for athletes, older adults, and anyone looking to improve their general fitness and ease of daily activities. It’s also helpful for rehabilitation and avoiding injuries.
» Traditional Strength Training might be the choice for bodybuilders, lifters focused on increasing muscle mass and strength in a particular area, or those looking to improve aesthetic appearance.
» Functional Strength Training encourages continuous adaptation by changing exercises frequently, challenging different muscles and movements.
» Traditional Strength Training often follows a more structured progression in weights and repetitions, allowing for measurable strength gains and hypertrophy.
» Both training styles are valuable and can complement each other depending on an individual’s goals, fitness levels, and interests. Choosing between them or incorporating elements of both into a fitness regimen can provide a comprehensive approach to health and fitness.
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Fitness Biohacks
Variable Resistance Band Systems
X3 Bar System Resistance Band Excercise Equipment Workout Set
» X3 Bar System: Highly recommended, it’s pricey, but the quality/durability is unmatched. I’ve traveled with my Resistance Band system on vacations and since I’ve bought this back in 2019, it shows no signs of wear and tear. It also comes with its own set of 41” bands and a ground plate which is very helpful for certain exercises such as deadlifts and calf raises. Essentially this is ab easy workout for beginners or experienced fitness enthusiasts who want to work out at home with a minimal time investment.
» Cheaper Band Systems: There’s a lot of garbage resistance band products out there, this is the closest thing to the Resistance Band system with a much smaller price tag. However, with this smaller price it also doesn’t come with a ground plate, the bar is less durable and prone to wear and tear over time, and lastly it doesn’t come with bands. If you are skeptical though, it’s a good foot in the door product and afterward you can decide to upgrade later if you feel so inclined.
* Save 50$ off your purchase when you spend $549 with this promo code LL-5ZGAKEN7
** Note: “Alternative” bar options are not nearly as good quality as the Resistance Band bar, but they are good for those getting introduced to variable resistance and/or those who are on a budget.
Serious Steel Resistance Bands Additions/Replacements
Highly Recommend the shorter bands
» (Recommended) 32” Bands: Shorter Bands = Greater tension. These are even more effective for individuals who are shorter than 5’10”.
» (Optional) 20” Bands: Shorter Bands = Greater tension. These are for those who want to take their deadlifts to the next level. These are very challenging so go easy. Do NOT try to use these for any other exercise other than deadlifts as you will risk injury.
Alternative Short Bar Option
» Short bars can help you do various exercises at home, such as weightlifting training, squats, and so on. With resistance bands, improve biceps, triceps, shoulders and back, etc, keep your body in good shape.
Alternative Long Bar Option
» Long Bars are particularly effective for shoulders and those individuals who are taller.
** Note: “alternative” bar options are not nearly as good quality as the Resistance Band bar, but they are good for those getting introduced to variable resistance and/or those who are on a budget.
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Fitness Supplement Biohacks
Fitness supplements to improve your workout gains
OptimalAmino
» Essential Amino Acids (EAAs) are low-key and highly misunderstood products. Many folks mistake these supplements for Creatine, because some of those supplements add Amino Acids to their formulas. Make no mistake, this is NOT Creatine, it can help workout performance if taken before a workout, but it is meant to be a protein REPLACEMENT. Meaning two scoops of this stuff is supposed to replicate 50 grams of Whey Protein. The difference between this and standard protein sources is the amount of utilization. Essential Amino Acids are 99% utilized by the body, see the chart below to see how this stacks up compared to other protein sources.
» Essential Amino Acid supplements are notoriously expensive though it causes a barrier for new users to try this out. OptimalAmino is a market disruptor, offering the same quality as every other manufacturer but at the best price. Their prices are so much lower than the other brands that they do not offer discounts. However, for those who are new and looking to try it out, use my affiliate link below and my affiliate code for a rare 10% discount on the best priced product on the market.
» Coupon Code: JAMESHULBERT
Sports Research Creatine Monohydrate
» On the topic of Creatine you would be better off using a supplement that doesn’t have all the garbage additives and sugar in it.
Clean Low Carb and Sugar Free Protein Powder
» Definitely on the pricey side, but not a bad option to use sparingly along with your usual food protein. No garbage additives, unlike other protein powders sourced from egg, milk, and beef. No hormone disrupting soy.
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