• Blake Kassel

Build Muscle With Bands Series - 6 Minute Muscle

Updated: May 26, 2020

Every 3 weeks at LIVEexercise we change the muscle building strategy for our Resistance Bands Muscle Building Show Called "Chiseled".

This week starting May 18th, 2020, we started a program called "6 Minute Muscle". It combines 3 of our most effective routines:

  1. 4 Minute Muscle - You crank out reps to failure over and over for a certain exercise, for 4 minutes.

  2. 411 Then 911 - You do a specified number of reps for one exercise, then the same for another exercise. You repeat this over and over for 4 minutes.

  3. Positives - You slow down the speed of the Concentric (contraction) phase of each repetition for a certain exercise.

Get ready to work your muscles to the EXTREME, and force them to adapt. How will they adapt? By getting bigger and stronger!

The Program Specifics

Muscle Group Split:

Day 1 - Chest, Back & Triceps

Day 2 - Legs, Shoulders & Biceps


There isn't a predetermined number of sets in this program. Instead we do an AMSAP (As Many Sets As Possible) in a 6 minute period. Per period you will alternate between 2 exercises over and over. So, you will do the recommended style and number of reps for one exercise, and then do the same for the other exercise. You repeat this over and over until the 6 minute period has ended.


For each set you will perform 4 SUPER HEAVY "4 Count" Positive reps. So, you will slow down the contraction phase of the exercise. For example, if you are performing Biceps Curls, you would slowly count "1,2,3,4" as your bend your Arms and raise your hands up to Chest height.

The Theory/Strategy

This program leverages the benefits of Time Under Tension, Muscle Overload, and Progressive resistance. We have done 4 minute muscle programs quite a few times in the past, however, they place tremendous stress on the joints (yes, this CAN happen with bands too) because once the muscle has fatigued we end up using other muscle groups to help and it can be compromising.

In order to overload the muscle without the wear and tear on the joints we simply slow down and reduce the reps. This becomes super effective because bands provide more tension as you contract the muscle.

Want to print out the 6 Minute Muscle program? Click Here

699 views0 comments

Recent Posts

See All