- What's up guys, it's Chris Heria, welcome to the vlog.
Today I'm gonna be showing you one small tip
that's gonna deliver really big results
and can be applied to pretty much all workout routines.
And that one tip is combining resistance bands with weights.
If you guys saw my video on the THENX channel
called You Only Need This To Build Muscle,
in the video I had mentioned that when you're using weights
the most effective and most difficult part of the movement
is gonna be at the beginning of the exercise.
But when you're using resistance bands
the most difficulty and effectiveness
comes from when you're reaching the peak
of a contraction or the peak of your exercise.
The more the band starts to stretch the more tension
and resistance it's gonna give you.
And that's why it's important to use
both of them in your training.
We're actually gonna be using a resistance band
with weight at the same exact time
to get both benefits simultaneously,
saving you time, and making your workout
a lot more efficient and effective.
And with weights and resistance bands
combined you're gonna challenge your muscles
from the beginning to the end of your contraction.
And that's gonna bring you crazy results, crazy power,
more strength and explosiveness, and super dense muscle.
And another benefit is what the resistance band does
to the eccentric portion of an exercise.
See, when you're using a weight all you have to do
is control the negative as you begin to come down.
But when you have a resistance band attached
you're actually gonna be fighting
against the resistance the entire time,
while controlling the weight to descend,
increasing your time under tension
and giving you a greater contraction.
So that's what we're gonna be working on today.
I'm gonna show you guys a full-body workout
to show you guys that you can apply this
to all the muscle groups, so that's what
we're gonna be working on with today's routine.
I want you guys to follow along this workout with me.
And remember to get this routine on your phone.
Download the Heria Pro app
from the App Store or the Google Play store.
You'll be able to start this workout with me,
and also get full access to all my personal workout routines
and workout programs that I've created for specific goals
in mind, like burning fat and building solid muscle.
So if you haven't, download the Heria Pro app
in the App Store, let's get this workout routine started.
The first muscle group we're gonna
work on is gonna be our biceps.
We're gonna start off with bicep curls,
which I think is the best exercise
to show you guys how to combine weights
and resistance bands, let's get started.
(rhythmic instrumental music)
All right, we're all set up, ready to go.
(rhythmic instrumental music)
♪ Heria music ♪
(rhythmic instrumental music)
(exhales deeply) All right, so there
we had bicep curls with the resistance band.
If you tried this you're gonna feel
that it's a whole lot harder,
especially when you reach the peak of your contraction.
You can really feel the resistance start
to increase the closer you get.
And that's gonna build strength with the entire movement,
not just a portion of that movement.
So, moving on, we're gonna work
on our back with some weighted pullups.
For weighted pullups I'm gonna be using
the lighter brand new Heria weight vest.
This will be in the shop in just a couple days guys.
Our new vest is 30 pounds and gives you
an even greater range of motion.
So get ready, we're coming out with some brand new colors.
And we'll be doing some giveaways,
so stay tuned for a chance to win one.
(rhythmic hip-hop instrumental music)
♪ Heria music ♪
(rhythmic hip-hop instrumental music)
All right, there we have weighted pullups.
That just felt a whole lot harder with the resistance band.
And I find the best way to do this
is to place the dumbbell right underneath you,
tie the resistance band around it,
and put it around your neck.
From this position the resistance band
should be giving you tension from the bottom straight down,
forcing the muscles that are required
to perform a pullup to work twice as hard
from the beginning all the way to the end.
And moving on to the next exercise
we have dips, let's go for it.
All right, I got my resistance band.
I'm gonna hold it on both hands, give it a little loop.
Put it over my neck, we're ready for some dips.
(rhythmic hip-hop instrumental music)
♪ Heria music ♪
(rhythmic hip-hop instrumental music)
(exhales deeply) All right, as you can see on those dips,
my body really wanted to shoot back down.
You want to fight that as much as possible.
Really work the eccentric and control your descent
to really get the most out of this exercise.
So, that was chest and triceps.
Moving on we're gonna go into legs
with some barbell squats, let's get it.
All right, we're all set.
(rhythmic hip-hop instrumental music)
♪ Heria music ♪
(rhythmic hip-hop instrumental music)
(weight crashing)
All right, there we had barbell squats
with the resistance bands.
Now, for this specific exercise you're gonna feel
the maximum resistance from the top of the exercise.
And as you begin to descend you're gonna feel
the tension from the resistance band
start to slowly reduce as you reach the bottom.
But when you start to come back up you're gonna start
to feel the increasing tension build back up,
making it a lot more difficult to perform this move,
and making it harder to finish the rep.
Moving on to the next exercise, we're gonna be working
on our shoulders with some military presses.
All right, so let's get started.
And one of the best things about using resistance bands
with the weights is that it really forces you
to stabilize evenly on both sides
as you're doing an exercise, which will
reduce muscle imbalancement, and also fire up
those deep tissue muscle fibers, let's go for it.
(rhythmic hip-hop instrumental music)
♪ Heria music ♪
(rhythmic hip-hop instrumental music)
(exhales deeply)
(weight crashing)
That was a tough one.
Moving on, we're gonna work on our core
with some hanging leg raises.
All right, here we go for weighted
leg raises with the resistance band.
(rhythmic hip-hop instrumental music)
♪ Heria music ♪
(rhythmic hip-hop instrumental music)
Phew, those are super, super tough.
Definitely want to start off with the lightest
resistance band you have and probably the lightest weight
you have if you're trying this exercise.
But this move is definitely an ab shredder.
Moving on, we're gonna go into
our last exercise, working our triceps.
We're going for overhead tricep extensions, let's go for it.
(rhythmic hip-hop instrumental music)
All right, we are all set.
(rhythmic hip-hop instrumental music)
Let's get a full extension,
all the way back down, chin up, big chest.
(rhythmic hip-hop instrumental music)
(grunts) All right, (breathes heavily)
that's definitely a great way to grow your triceps.
And that's gonna be the last exercise
to complete round one of this workout routine.
To really get an effective workout you want to do this
at least three rounds to see the best results.
And hopefully you guys start adding
this tip into your workout regimen.
And, of course, if you need some resistance bands
you can always pick them up at thenx.com/shop.
And if you need a weight vest
you can always pick one up at chrisheria.com,
along with our fitness training apparel and other equipment
you're gonna find helpful during your training.
Thank you guys so much for watching.
I'm gonna go ahead and finish my routine.
But if you enjoyed the video or you learned something,
then definitely smash that like button.
Leave a comment down below, and let me know
what you're working on, what you want me
to make the next video to be about.
Share this video with a friend that can use
a small tip for some major gains.
And subscribe if you haven't already because I post
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And if you comment within the first 30 minutes
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For everyone that's a fan of the music we've reached
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I'm gonna be dropping a full album
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That's gonna cut it for today's vlog guys.
And don't forget to get this workout routine,
as well as my personal workouts and workout programs
that I've created with specific goals in mind
for burning fat and building solid muscle.
Make sure you downloaded the Heria Pro app in the App Store
or Google Play store to get my workouts with you
in your pocket, have me as a personal trainer,
and start getting in the best shape of your life.
And with that said, I'll see you guys next Thursday,
2:00 p.m. Eastern Time, mad love, peace out.
♪ No heat ♪
♪ You can be my main girl ♪
♪ For a week ♪
♪ Then I'm on a plane girl ♪
♪ But I can do it if you only want the fame girl ♪
♪ I seen that shit go to her head ♪
♪ She ain't the same girl ♪
♪ We're playing with fire ♪
(rhythmic hip-hop instrumental music)
(moves into heavy hip-hop instrumental music)
Smash that like button guys.
(knocking)