How to Build Muscle With Resistance Tubing
In order to build more muscle you need to first overload your muscle to the point that the fibers in it break down. Then you need to rest it until it has repaired--or rebuilt--itself. This process is the same whether you use machines, free weights or resistance tubing. The great thing with resistance tubing is that it is so lightweight and takes so little room that you can bring it with you anywhere and work with it almost anywhere.
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Instructions
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Workout
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1
Determine which level of resistance you want for your tubing. The tubing has different colors, and each color signifies a certain resistance. According to the website Sport-Fitness-Advisor.com, most of the time yellow is the lightest, red is medium, green is heavy, blue is extra heavy, black is special heavy, and silver is super heavy. If you can, choose three different resistances.
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2
Cut the tubing into manageable lengths. It is better to cut them too long than too short; you always can shorten them later or bunch them up in your hands during the exercise. As a general rule, 2 yards is a good length.
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3
Start with the following three exercises. Chest press: Hook your long resistance around some kind of vertical bar. Make sure both ends are the same length and are attached at chest height. Stand with your back to the bar and grab the tubing by the ends, your elbows bent. Extend your arms forward and bring them back 12 to 15 times.
Lat pull down: Grab a band with both your hands so that, when you extend the band, it is about three-quarters of a yard between your hands. Hold it above your head. Holding the band firmly, move your elbows toward your rib cage. The band will be stretching out as you do this. Repeat 12 to 15 times.
Squat: Stand on a piece of tubing with both feet. The band will stick out outside your feet. Grab each end and make sure it is the same length on either side. Drop into a squat. Tighten the tubing on each side. Stand up while maintaining the tubing's tautness. Repeat 12 to 15 times.
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Do two to three sets of these exercises. Move onto other exercises only when you have mastered the three described above. The smaller the muscle group, the lighter the band.
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Tips & Warnings
If you can only choose one level of resistance, always choose the lighter and make the tubing very long. Make the resistance heavier by doubling up the band. Consider getting some instruction from a qualified trainer before working out with resistance tubing. If you do not feel any resistance, play around with the way you have grabbed the band. Maybe it is too lose.
As with any other exercise, make sure you know what you are doing before starting, so that you don't hurt yourself.
