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With the right plan and the right discipline, you can get seriously shredded in just 28 days. Bar Bell Weight Set

At age 62, "Big Bill" shares his wisdom to dominate one of the ultimate strength marks.

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Your body doesn’t know what type of exercise you’re doing you’re performing a dumbbell exercises , a resistance band exercises, or even a dumbbell resistance band exercises. All it knows is that it feels resistance, and it has to overcome it. To add muscle and strength, progressive overload is the name of the game: more weight, more reps, more sets, and more extended tension on the muscle.

Some dumbbell exercises can mess up (when the dumbbells get big) the mechanics of the movement. The goblet squat and dumbbell bench press are two prime examples. Furthermore, at some gyms, the dumbbells go so high that you’re tapped out.

One way to work around this issue is adding a looped band to a dumbbell because the further the band stretches, the harder it is, adding resistance where it counts. Adding a few resistance band exercises to your workout is a match made in heaven, and here is why.

It sounds like a fancy name, but it is not. The strength curve of an exercise is the force generated at each point through an exercise range of motion. While lifting, your joint’s angle changes, and the resistance felt varies. For example, while performing a dumbbell bench press, more force is needed during the first third of the exercise than with lockout, where the resistance feels light.

The beauty of adding resistance bands to dumbbells is that it opposes this strength curve. Less force is required to get it going when the band is not tight, but more force is needed when locking out. Because the further the band stretches, the more resistance you get. The most significant benefit of adding bands to dumbbell exercises is adding more resistance during the concentric concentration, which will help improve your lockout strength.

Learn which resistance bands to use and how to use to your advantage.

If you don’t have access to heavy dumbbells, adding resistance bands is an excellent method to add resistance and variety without the cost of purchasing dumbbells or hurting yourself by getting the heavy dumbbells into position. Adding bands to dumbbells makes for a nice change of pace while helping improve your lockout strength, and here are three exercises that do just that.

The beauty of performing the RDL with dumbbells is using a neutral grip, making it easier on your upper body joints. Plus, it’s less demanding than the barbell version, and more reps can be performed for added muscle. Adding a band to this exercise increases the demand for lockout strength and encourages you to keep your lats tight. This exercise is for you if you have trouble feeling your lats during the deadlift.

Muscles Trained: Forearms, Upper Back, Lower Back, Glutes, Hamstrings

Programming Suggestions: Try this glute-pumping set near the end of your training. Do a set of band RDLs, then take the band off and do dumbbell RDLs. Then pick up the band and do AMRAP of band RDLs.

1A. Band-Resisted RDL: 8-12 reps

1B. Dumbbell RDL: 12-15 reps

Single-arm dumbbell rows reduce strength imbalances and improve muscle development between sides. But when you add a looped band, it makes this even better. The band keeps the tension high throughout the range of motion, giving your lats, shoulders, and biceps the extra muscular tension they deserve.

Muscles Trained: Forearms, biceps, posterior deltoid, and upper back

Programming Suggestions: Pair this exercise with a band pull-apart to increase your upper back strength and volume.

1A. Band Dumbbell Row: 8-12 reps (both sides)

1B. Band Pull Apart: 15-20 reps

You should know that goblet squats are awesome, and resistance bands can take it to the next level. Adding a band to the dumbbell solves the problem of not having heavy enough dumbbells or the big dumbbell being challenging to hold and perform. The band forces your anterior core to engage to maintain a good squat position, and the extra tension at lockout will have your quads and glutes begging for mercy.

Muscles Trained: Upper back, glutes, hamstrings, and quads.

This squat variation works as an accessory exercise after your big strength movement for the day. Pairing this with a core or upper-back exercise gives both areas the extra attention they deserve.

1A. Resistance Band Dumbbell Goblet Squat: 12-15 reps

1B. Dumbbell Unilateral Row Variation: 8-15 reps (both sides)

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