By BJ Gaddour, CSCS, YFS
Now I know that the real benefit of resistance band training in the way the band man does it is its ability to integrate multiple force vectors and planes of movement with any given exercise.
This allows for greater muscle activation which leads to greater calorie burn and thus greater fat loss.
But sometimes you just want to work your arms and that’s it… and I get that.
I mean we all have an area of our body that we just like to attack and then show off in the hours between workouts, right 
And for me, like most guys, that area is my arms.
Whenever I feel like hitting my arms after completing my strength training (10-15 minutes) and total body metabolic training (20-30 minutes) components, I add in a little 4-minute 20-10 Tabata finisher performing band drop sets.
Here’s how it works:
I select 2 movements, one that works my biceps and one that works my triceps.
Then I perform 4 consecutive sets of one exercise, starting with the highest band tension I can handle for at least 8-10 reps and then dropping band tension from set to set.
I then immediately repeat this process for the second exercise as outlined below:
Set 1- Band Shoulder Presses- Green XLarge Band
Set 2- Band Shoulder Presses- Purple Large Band
Set 3- Band Shoulder Presses- Black Medium Band
Set 4- Band Shoulder Presses- Red Small Band
Set 5- Band Curls- Green Band
Set 6- Band Curls- Purple Band
Set 7- Band Curls- Black Band
Set 8- Band Curls- Red Band
Band training allows you to very quickly and easily move up and down in resistance without needing much space.
I use 20-10 interval workout music powered by Workout Muse to get the job done. I just press play and the music tells me exactly what to do so I can focus on getting nasty with my bands.
Check out the video below to see me crank out this awesome arms workout:
Give it a shot and let me know how it goes
Crank it!
BJ
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BJ Gaddour is not only a tremendous friend but also an outstanding fitness professional. His revolutionary ideas using workoutmuse have not only impacted my workouts, but have made my bootcamps using bands unmatched by my bootcamp competitors. Bands and Workoutmuse can give your bootcamps a definite market abvantage.
All the workouts found in the FitnessBandBootCamp are set up to be used with exclusive Resistance Band Training Workoutmuse sound tracks that come with the entire kick . Bands and workoutmuse will not only jump start your workouts but now it can jump start your camps.
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Tags: Band arm workout, band training for arms, Band Training Tips, band training workouts, Band Workouts, Dave Schmitz, resistance band training