PULL UP

BANDS
✓
✓
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 First things first

Before you begin your workout, we would like to say a big

THANK YOU
for choosing bemaxx Pull Up Bands!
Your satisfaction is our priority!
We want you to fully enjoy your bemaxx pull up bands and ensure that you are completely satisfied!

We have done our best to ensure that our pull up bands are ideally adapted to the individual needs of our
customers and that you can obtain the maximum benefit from this e-book.

Can we still improve our pull up bands or e-books? If so, please tell us how. We are 100% behind our claim to
satisfy you. For special wishes or suggestions, you can contact us at any time under the following email
address:
[email protected]

We will do our best to make sure you are 100% satisfied.

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We would be very happy if you could leave us a short review on Amazon, it would help us enormously.
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delicious recipes for cooking, as well as promotions, sweepstakes and training challenges put together by
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everyone else? Then join our bemaxx VIP Club now.

More questions?
If you have any more questions or concerns, please do not hesitate to contact us any time - we'll be happy to
help.

1
 Foreword

Congratulations on your decision to use our Pull Up Bands in your training. In addition to using them to
support your pull-ups, we would like to tell you all about the almost unlimited ways you can use our
resistance bands to make your workout more effective.
Elastic bands have been used for a long time in sports medicine as well as in physiotherapy and rehab
training. More recently, more resistant bands have become more and more popular even in fitness,
bodybuilding and hardcore powerlifting, where they are used to raise resistance to a higher level.
Today, the brightly-coloured bands are considered to be a more effective alternative to free weights.
Because the bands are made from stretchable latex, they are constantly trying to return to their original
state, and this effect increases the further they are stretched - this creates resistance This resistance is
very important for optimal muscle growth because it is much more effective to maintain the maximum
tension for the longest possible time than to move a constant load (such as dumbbells) over the entire
range of movement.
In addition, resistance bands offer the advantage of increased eccentric load. This can be felt when you
try to move a weight back to the starting position against resistance. Resistance bands target this
eccentric load by pulling the weight in this direction. If you now try to lower the resistance very slowly,
this causes a very strong stimulus for muscle growth because this is exactly the part of the movement
that activates the most muscle fibres. Therefore, the larger the eccentric load, the larger the muscle
growth and the faster you will see tangible and visible results.
For this reason, we recommend using 2-3 training bands at the same time if you need to, to put a larger
load on the last part of the range of movement.
In this guide, we want to present the almost countless applications of these pull-up bands and
demonstrate how versatile and varied these amazing bands can be for your full-body workouts and
every conceivable muscle group.
We hope you have a lot of fun and success in your training!

Your bemaxx Team

2
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 Important information

Never use this or any other sports equipment without training and without having read the relevant safety
instructions carefully. Never perform any exercises if you do not feel safe or if they have not been
demonstrated to you by a certified trainer or specialist. Never use this or any other sports equipment if you
have found any faults with it. Get used to a new piece of sports equipment before you start using it for
advanced exercises..
Before starting the exercises from this training program or those from any other document, ensure that
your equipment is sufficiently maintained. Do not take any risks that exceed your experience, abilities or
physical fitness.
The training and nutritional guides in this or any other document are not medical guides but are instead
designed for the purposes of training and information. They are not a replacement for exercises, treatments
or dietary remedies prescribed by your doctor. Contact your doctor first before using the information in this
or any other document. Please follow the advice of your doctor if it differs from what you find in this or any
other document. If you use the information in this or any other document without first consulting your
doctor, you do this at your own risk. bemaxx excludes liability in particular for damage or consequential
damage and is not responsible for injuries or losses resulting directly or indirectly from the use or abuse of
this product.
The information in this or other documents is intended for persons over the age of 18 and is intended to
complement, not replace, suitable training. All forms of physical activity entail some inherent risks. bemaxx
therefore advises all users to take on full responsibility for their own health and to recognize and respect
their own limitations.

The contents of this website, especially text, photographs and graphics, are protected by copyright (
copyright ). Unless expressly indicated otherwise, copyright is held by PLConcepts GmbH & Co KG. Please
contact us (PLConcepts GmbH & Co KG, Oberlaaer Straße 70, 1100 Wien,AT– Tel. +43 677 61269069) if you
would like to use the contents of this website.

4
The advantages of our bands at a glance

band resistance in kg

80

#1 8-16kg
70

60
#2 12-24kg
50

40
#3 18-36kg

30

20
#4 22-54kg
10

#5 28-80kg
 Which band thickness is right for you?

# unassisted pull--ups
0-2 2-5 5-8 8-10 10-12 12-15

40-50

50-60

60-70
body weight (in kg)

70-80

80-95

95-115

115-135

135 +

To give you an idea of which of our pull-up bands are right for your
pull-up training, we created the chart above for you. It also
illustrates how you can adjust the resistance perfectly for your
individual needs using the appropriate combination of bands.

Please note that the information in the chart is intended to help and support
your pull-up training. If you use it differently (e.g. for arm or shoulder training),
the band resistances you need might vary depending on your level of fitness.
 Important notes (I/IV)

1. ATTACHING THE BANDS

Your bemaxx resistor bands can be used and attached in an incredibly versatile way. You can use them
with your body, For example by stepping on the band or by stretching the band in any other way, e.g. with
your feet, legs or arms.

We show you here in 4 quick steps how to fasten your Pull Up Band in a quick and uncomplicated way to
guarantee maximum safety:

Step 1: Place one end of the Step 2: Now grab the Step 3: ...and thread it Step 4: Then tighten the
Pull Up Band - as shown - other end... through the loop of the band and you are ready to
over the bar! end resting on the bar. go.

Similarly, you can now attach the band to any chin-up bar, table leg, streetlamp, high bar, etc., so that you
can do your workout anywhere and anytime.

CAUTION! Please do not use the tapes directly on hard, rough or sharp surfaces (e.g. on trees,
streetlamps etc.). Pay attention to sharp objects such as nails, zippers, carabiners, etc. that could
damage your band.

For exercises in which you place the band with your feet, make sure not to use shoes with
rough soles or to use them on rough, uneven surfaces (asphalt, rough floors etc.).

7
 Important notes (II/IV)

2. ATTENTION DURING CLIMBING!

Once your resistance band is properly fixed, you can start with the exercises right away. On the following
pages we show you a wide range of exercises for almost every muscle group. While in most exercises you
fix the band firmly in your hand or under your foot, during chin-ups you must pay special attention to
safety to prevent „jumping" and thus potentially resulting injuries.

Step 1 Step 2 Step 3

Step 1: After you have attached the Pull Up Band to Step 2: While you grip the pull-up bar with your Step 3: After that you can start! Always pay special
the pull-up bar, pull it down towards you. Then step hands, you bring your body into the extension and attention to your safety and to a clean execution of
on the band with your foot (as shown). thus into the starting position for your pull-ups. Fix the exercise. Have fun with your pull-ups!
the band with the second leg.

8
 Important notes (III/IV)

3. HOW TO GENERATE HIGH RESISTANCE WITHOUT OVERSTRETCHING THE

TAPES:
Like any other exercise equipment, your band will wear out with regular exercise. By following the tips
below, you can significantly increase the life span of your equipment and ensure that you will enjoy
your training device for a long time:

Do not overstretch your band! Use stronger bands instead or combine several bands for higher
resistances. This will put less strain on the individual bands. In general, you should not stretch any of the
bands to more than 2.5 times their initial length.

max. stretch to 2.5 Times of the initial length

Consistent overstretching can lead to damage or even tearing of your band! For your own safety,
you should check your equipment for damage (and replace it if necessary!) before each training session
and always start your exercises slowly and avoid jerky movements.

4. CARE / STORAGE

If your band feels sticky clean them with mild soap or clear water. Dry them while they
are spread out and then sprinkle them with talcum or baby powder.
To store your bands, keep them away from heat sources and sunlight. In addition, you
should not store them outdoors or in wet, cold environments. This can make the latex
material brittle and therefore easier to tear.

Resistance bands are not toys and should never be used for purposes other than the
intended exercises.

9
 Important notes (IV/IV)

?
5. YOU NEED SUPPORT OR SPARE PARTS?

Do you have any questions or suggestions regarding training with your

equipment?
Do you need any other help when training with your new resistance band?
Please do not hesitate to contact us at any time - we are happy to help you:

[email protected]

BLUE: 28-80kg GREEN: 22-54kg PURPLE: 18-36kg BLACK: 12-24kg RED: 8-16kg
208cm x 6.3cm 208cm x 4.5cm 208cm x 3.2cm 208cm x 2.2cm 208cm x 1.3cm
VERY STRONG STRONG MEDIUM STRONG MEDIUM LIGHT

10
EARNED.
 General Training Tips (I/II)

If you're working with pull-up bands, you will probably have to modify your training somewhat. In contrast
with free, heavy weights, resistance bands do not work with gravity, but with traction. For that
reason, it will feel a little different if you are used to training with free weights.

With time and a little practice, you will still get to know and appreciate the many advantages of bemaxx
Pull Up Bands. One of the biggest advantages is that you can adjust the level of difficulty for each
exercise individually by simply using the right band or a combination of several bands. In contrast with
weight training, this form of strength training causes isometric contraction and therefore longer
muscle tension. As a result, muscle strength can be increased enormously in only a relatively small amount
of time with regular training.

1. Tip: number of reps:

The rep count can vary greatly. In general, we recommend the following:
Muscle tightening and building(10-15 reps)
Increasing strength (6-8 reps)
Increasing maximum strength(<5 reps)

Keep in mind that the band (or a combination of several bands at the same time) should be
selected at a resistance that fully fatigues your muscles after your specified number of reps is
complete and you would not be able to complete any more reps.

2. Tip - number of sets:

Begin with 2 sets per exercise (i.e. 2x15 reps, for example): plan a 2 minutes break between each set.
Once you get used to that, you can increase the number of sets if you like.

3. Tip - Hold tension for 2 to 3 seconds:

At the point of maximum pull force (max. pull-up band length), we recommend holding this position for 2-3
seconds.

11
 General Training Tips (II/II)

If you would like to get started and create your training plan for the next few weeks, we recommend
splitting the workout. This means not training every muscle group on every training day, but instead
exercising just one or up to 3 muscle groups in one training session.
The reason for this is that large muscle groups usually need a few days of recovery before you are
ready to go again. Also, you often have to do a large number of sets and reps to stimulate the muscles as
much as possible, which over time can get out of hand. Last but not least, the more muscle groups are
trained in a workout, the greater the load on the central nervous system.
You put a split to good use to cope with the longer regeneration time you will often need by training a
completely different muscle group on the next training day. Below are two possible structures for a
weekly workout plan:

Weekday Muscle groups Weekday Muscle groups

Monday Upper body Monday Chest and back
Tuesday Lower body Tuesday Rest
Wednesday Rest Wednesday Shoulders, arms
Thursday Upper body Thursday Rest
Friday Lower body Friday Legs, abs
Saturday, Sunday Rest Saturday, Sunday Rest

Regardless of whether you only pick up your resistance bands twice per week or want to train different
muscle groups on 5 days of the week:
Never forget to give your creativity free reign when you make your training plan - just as much as
when you use your bemaxx Pull Up Bands.

12
IS THE NEW .
 The pull-up

The pull-up is one of the most well-known of all exercises. It has become one of the most popular exercises
not only because of the simplicity of its execution, but also because you can do it almost anywhere without
fancy studio equipment. Whether on a wooden beam, a tree branch, a horizontal bar, a steel beam or a door
frame - you can do a pull-up almost anywhere.

Make sure you are using proper pull-up technique:

✓ Arms not fully straight in the starting position or at the end of the pull-up!
✓ The shoulders should be pulled downwards throughout the exercise.
✓ Tense your abs.
✓ Look forwards.
✓ The exercise should be controlled and you shouldn't swing, either during the upwards part of the
exercise or the downwards part.

Depending on grip use, the focus will be on different muscles: you can use the exercise to train a variety of
back muscles as well as your arms and trunk muscles.
Below are three popular variants of the pull-up:

Wide-grip pull-ups with pronated Narrow-grip pull-ups with supine

Hammer-grip pull-ups
(overhand) grip (underhand) grip
This variant mainly trains the upper, oblique In addition to increasing the stress on the arms, The neutral, hammer-grip is characteristic of
fibres of the latissimus muscles, causing your this version trains the lower, vertical fibres of this variant. Similar to the second variant, the
back to grow in width. the latissimus muscles. focus is on the arms in this exercise, as well as
the lower and vertical latissimus muscles.

14
 Back (I/II)

Deadlift (two-armed)
• Fix the band under the feet. Now go into a deep squat and make sure your
back is straight. Hold the band in front of the body with arms stretched out
and facing downwards.
• The legs and hips are now stretched out - the back always staying straight.
The arms remain their downwards-facing, outstretched position. Then slowly
return to the starting position.
• Be especially careful to keep the back straight.

Band Row Low (one-armed)

• Fix the band at floor level. Standing upright, hold the band at
approximately waist height in front of the body with your arm extended.
Your palms should be facing inwards.
• Pull the band into the upper abs and hold it there briefly. Then slowly
return to the starting position.
• Be especially careful to keep the back straight and stable.

Seated Band Row Low (two-armed)

• Fix the band at floor level or to the legs (as shown). Sit with your legs
stretched out on the floor and hold the band with your arms outstretched.
Your palms should be facing inwards.
• Now pull the band into the upper abs and hold it there briefly. Then slowly
return to the starting position.
• Be especially careful to keep the back straight and stable.

Standing Band Row Low (two-armed)

• Fix the band at floor level. Standing upright, hold the band at
approximately waist height in front of the body with your arms extended.
Your palms should be facing inwards.
• Pull the band into the upper abs and hold it there briefly. Then slowly
return to the starting position.
• Be especially careful to keep the back straight and stable.

15
 Back (II/II)

Standing Band Back Fly (two-armed)

• Fasten the band at medium height (chest height). Standing upright, hold the
band at approximately chest height in front of the body with your arms
extended. Your palms should be facing inwards.
• Pull your right and left arms backwards from your body and hold them
briefly. Then slowly return to the starting position.
• Be especially careful to keep the back and arms straight.

Band Pulldown (two-armed)

• Fix the band overhead. Hold the band at head height with arms outstretched.
• Pull the band downwards with outstretched arms and hold them briefly. Then
slowly return to the starting position.
• Be especially careful to keep the back and arms straight.

Standing Row (two-armed)

• Fix the band at medium height (waist height). Standing up (with slightly
bent legs), hold the band in front of the body with outstretched arms. The
palms are facing upwards.
• Pull the band backwards in the direction of the navel and hold it briefly.
Then slowly return to the starting position.
• Be especially careful to keep the back straight.

Reverse Fly
• Standing upright, hold the band at approximately shoulder width in
front of the body with your arms extended. The palms are facing
downwards.
• Now pull outwards with your outstretched arms and hold this
briefly. Then slowly return to the starting position.
• Make sure your trunk is stable and perform the exercise slowly and
in a controlled way.

16
 Chest (I/II)

Band Chest Press (two-armed)

• Fix the band on a door at medium height. Standing upright, hold the band at
around chest height. The palm should be facing downwards.
• Press the arm forwards until it is fully extended and hold this position
briefly. Then slowly return to the starting position.
• Make sure you hold your legs in a stable position.

Band Chest Press - Oblique (two-armed)

• Fix the band at floor height. Hold the band at shoulder height with elbows bent.
The palms of the hands should be facing forwards.
• Press the arms upwards (at about 45°) until they are fully extended and hold
this position briefly. Then slowly return to the starting position.
• Make sure you hold your legs in a stable position.

Band Chest Fly (one-armed)

• Fix the band at medium height. Hold the band at shoulder height with your
arm outstretched to the side. The palms of the hands should be facing
forwards.
• Now pull the band with your arm outstretched until it is in front of the body
and hold this position briefly. Then slowly return to the starting position.
• Make sure your arm stays (almost) fully outstretched during the exercise.

Band Chest Fly – Oblique (one-armed)

• Fix the band at floor height. Hold the band at waist height with your arm
outstretched to the side. The palms of the hands should be facing
forwards.
• Now pull the band with your arm outstretched until it is in front of the body
at chest height and hold this position briefly. Then slowly return to the
starting position.
• Make sure your arm stays (almost) fully outstretched during the exercise.

18
 Chest (II/II)

Bench Press (two-armed)

• Fix the band to the floor under a bench. Now lie with your back on the bench
and hold a band in each hand. In the starting position, angle your arms to the
right and left next to your chest.
• Push into the ground with your feet to stabilise your body properly. Now
press both arms firmly away from the body until they are fully extended.
Hold this position for a few seconds and then return to the starting position.

Resisted Push-Up (two-armed)

• Wrap a band around your shoulders and upper back and fix both ends with
your arms. Now move into push-up position.
• Slowly lower the body - do not lie on the floor at the bottom. Stop a few
centimetres above it.
• Hold this position for a few seconds and then extend the arms again to
return to the starting position.
• Make sure the body forms a straight line from the head to the feet - your
abs must be engaged throughout the movement.

Incline Bench Press (two-armed)

• Fix the band to the floor under a bench. Now lie on the 45°-incline bench and
hold a band in both hands. In the starting position, angle your arms to the
right and left next to your chest.
• Push into the ground with your feet to stabilise your body properly. Now
press both arms firmly upwards away from the body until they are fully
extended. Hold this position for a few seconds and then return to the
starting position.

Decline Bench Press (two-armed)

• Fix the band to the floor under a bench. Now lie on a declined bench and hold
a band in both hands. In the starting position, angle your arms to the right
and left next to your chest.
• Now press both arms firmly upwards away from the body until they are fully
extended. Hold this position for a few seconds and then return to the
starting position.

19
BELIEVE YOU CAN
AND YOU ARE
HALFWAY THERE
 Legs (I/III)

Band Squat
• Fix the band under the feet. Standing upright, hold the band at shoulder
height. The palms of the hands should be facing forwards. (Alternatively, you
can attach the band to your neck - as shown)
• Now bend the legs until the knee joint is flexed around 90° and hold this
position briefly. Then slowly return to the starting position.
• Make sure you hold your legs and upper body in a stable position..

Band Stationary Lunge

• Secure the band under the front foot. Place the other leg further back. Fix
the band on the right and left around the shoulders and then lower the pelvis
until the rear knee touches the ground. The palms of the hands should be
facing forwards.
• When the rear knee touches the ground, hold this position briefly and then
slowly return to the starting position.
• Make sure you hold your legs in a stable position.

Band Hip Abduction

• Sit on a chair or bench. Tie the legs firmly together with a band.
• Now try to move the legs apart by stretching the band. Hold the position for
a moment and then slowly return to the starting position.
• Make sure your upper body, as well as your feet on the floor, are stable.

Band Bridge Butt Lift

• Lie on the floor with your back flat and bend your legs. Fix your pelvis to the
ground with a band.
• Now lift the pelvis up, bringing it to extension, while holding the band firmly
to the ground. Hold the position for a moment and then slowly return to the
starting position.
• Make sure your feet remain stable on the ground.

21
 Legs (II/III)

Band Butt Lift

• Fix the band at floor height - hold onto one leg and place your body weight on
the other leg. Now move the leg backwards slowly. The force should come
exclusively from the glutes and hamstrings. Hold this position briefly. Then
slowly return to the starting position.
• Take particular care that your upper body remains stable.
• TIP: For beginners, it is easier to stabilise the body with the hands on a chair
or a backrest.

Hip Flexion
• Fix the band near the floor - hold onto one leg and place your body weight on
the other leg. Now pull the leg forwards and bend it slightly. The force should
come exclusively from the hip flexor. Hold this position briefly. Then slowly
return to the starting position.
• Take particular care that your upper body and pelvis remain stable.
• TIP: To stabilise the upper body as well as possible, we recommend
stabilising it with your hands on a chair.

Glute Press
• Attach a band to the foot. Hold the other hand with your hand while in bench
position. Left leg to left hand and vice versa.
• From the bench position, extend your leg until it is parallel to the ground.
Hold this position for a few seconds and then return to the starting position.
• Be especially careful to keep the back straight. The force must come
exclusively from your glutes and hamstrings.

Hip Adduction
• Fix the band near the floor. Turn sideways to the door - the shoulder
pointing at the door. The band should now be fixed to the inner leg. Now
move this extended leg past the weight-bearing leg outwards.
• Make sure you hold your upper body and pelvis stable - all of the force must
come from the inside of the thigh.

22
 Legs (III/III)

Hip Abduction
• Fix the band near the floor. Turn sideways to the door - the shoulder
pointing at the door. Now fix the band to the outside leg. Now move this
extended leg past the weight-bearing leg inwards. From this starting
position, move it outwards. Hold this position for a few seconds and return
to the starting position.
• Make sure you hold your upper body and pelvis stable.

Standing Leg Curl

• Fix the band near the floor. Turn your back towards the door. Now fix the
band to one leg. Now pull the heel towards your glutes as far as it will go.
Hold this position for a few seconds and return to the starting position.
• Make sure you hold your upper body and pelvis stable.
• TIP: It is best to stabilise the body with the hands on a chair or a backrest.

Standing Calf Raise

• Fix the band to the floor with both legs. Now hold the band at shoulder height
with bent arms and fix it in place here. Alternatively, you can attach it to
your neck - as shown.
• Your posture must be upright - stabilise your upper body and your
abdominal muscles. Now move on to your toes. Hold the position briefly, then
lower it again. The force should come exclusively from the calf muscles.

Seated Calf Press

• Sit on a chair. Stretch one leg so that it is parallel to the floor. Fix the band
to the foot of this leg. Hold the other end with your hands.
• Now stretch the ankle with your leg stretched out. Hold the position briefly,
then return to the starting position..
• The force should come exclusively from the calf muscles.

23
ACT LIKE A
TRAIN LIKE A
 Shoulders (I/II)

Band Front Deltoid Raise (one-armed)

• Fix the band near the floor. With your back to the band, standing upright,
hold the band at waist height with your hand. The palm should be facing
backwards.
• Raise the arm until it is parallel to the floor and hold this position briefly.
Then slowly return to the starting position.
• Make sure your arm stays (almost) fully outstretched during the exercise.
The upper body must remain stable.

Upright Rows (two-armed)

• Fix the band under the feet. Hold the band in your outstretched arms. The
palms should be facing backwards.
• The upper body must be stable. Pull the band in front of your body up to
shoulder height. Hold this position for a few seconds and then return to the
starting position.
• Make sure the elbows remain above your wrists throughout the exercise.

Band Shoulder Press (two-armed)

• Fix the band under the feet. Hold the band at shoulder height with your arms
bent. The palms of the hands should be facing forwards.
• Push the arms directly upwards until the elbows are fully extended. Hold this
position for a few seconds and then slowly return to the starting position.
• Make sure your legs are stable on the floor and the upper body stays stable.

Band Lateral Deltoid Raise (one-armed)

• Fix the band near the floor. Hold the band with your hand and set your
starting position at waist height directly in front of your body.
• Raise your outstretched arms on the right and left from your body up to
shoulder height. Hold this position for a few seconds and then slowly return
to the starting position.
• Make sure your arm stays (almost) fully outstretched during the exercise.

25
 Shoulders (II/II)

Overhead External Rotation (one-armed)

• Fix the band somewhere high. Now hold the band with one arm while inclining
this arm at the elbow joint at 90° to the side. In the starting position, the
lower arm is facing forwards.
• The upper body must be stable; now, tilt the lower arm 90° upwards until it
is perpendicular to the floor. The 90° lateral angle must remain the same
throughout the exercise.

Band Shoulder External Rotation (one-armed)

• Fix the band at medium height lateral to the starting position. Hold the band
with the arm further away from it. This hand should start in front of the
body at medium height. Press the upper part of this arm against your body
and hold the elbow in the same position.
• Now, move the band away from the body, hold this position briefly and then
slowly return it to the starting position.
• Make sure the upper body and upper arm remain stable and the elbow is
bent throughout the movement.

Band Shoulder Internal Rotation (one-armed)

• Fix the band at medium height lateral to the starting position. Hold the band
with the arm closer to it. Press the upper arm against your body and hold
the elbow in the same position.
• Now move the arm away from the door, parallel to the floor, hold this
position briefly and then slowly return to the starting position.
• Make sure the upper body and upper arm remain stable and the elbow is
bent throughout the movement.

Shrugs (two-armed)
• Fix the band under the feet. Hold the band at waist height in your
outstretched arms. Your palms should be facing inwards.
• With the arms extended, shrug the shoulders, hold this position briefly and
then return to the starting position.

26
 Arms (I/II)

Band Biceps Curls (one-armed)

• Fix the band under the feet. Standing upright, hold the band at waist height
with your arm outstretched. The palms of the hands should be facing
forwards. Move the band in towards your shoulders by bending the elbow
and hold this position briefly. Then slowly return to the starting position.
• Make sure the upper arm remains stable throughout the exercise.

Band Biceps Preacher Curls (one-armed)

• Fix the band at a medium height. Hold the band with your arm outstretched
and parallel to the ground. Pull the band up to your shoulder by bending the
elbow, hold this position briefly and then slowly return to the starting
position.
• Make sure the upper arm remains stable throughout the exercise.

Band Triceps Extensions (one-armed)

• Fix the band under the feet. Hold the band behind your head with your elbows
bent; the palms should be facing inwards.
• Now, stretch the arm upwards, hold this position briefly and then return to
the starting position.
• Make sure the upper arm remains stable throughout the exercise.

Band Triceps Pushdown (two-armed)

• Fix the band overhead. Now, hold the band with both hands with the elbows
bent at approximately 90°. Then, press the lower arms downwards, hold this
position briefly and then return to the starting position.
• Make sure your upper arms and upper body remain stable throughout the
exercise.

28
 Arms (II/II)

Band Wrist Curls (one-armed)

• Sit on a chair or bench. Secure the band with one leg and hold the other end
with one hand. The palms of the hands should be facing forwards while you
do this. The elbows are supported on the thigh during this movement.
• Pull the band upwards slightly by tensing the wrist, hold this position briefly
and then return to the starting position.
• It is important to stabilise the forearm and to control the movement
exclusively from the wrist.

Band Wrist Extensions (one-armed)

• Sit on a chair or bench. Secure the band with one leg and hold the band with
one hand. The palm should be facing downwards. The elbows are supported
on the thigh.
• Pull the band upwards slightly by pushing the wrist upwards, hold this
position briefly and then return to the starting position.
• It is important to stabilise the forearm and to control the movement
exclusively from the wrist.

Lying Triceps Extensions (two-armed)

• Fix the band to the floor under a bench. Now lie with your back on the bench
and hold the ends in each hand. In the starting position, hold your arms
outstretched upwards, perpendicular to the ground.
• Now bend the elbow joint towards your forehead until your wrists touch your
forehead. Hold this position for a few seconds and then return to the
starting position.
• It is important that the upper arms remain stable throughout the exercise.

Concentration Curls (one-armed)

• Sit on a chair or bench. Secure the band with one leg and hold the band with
one hand. The elbows are supported on the thigh during this movement.
• Pull the band upwards by contracting the biceps, hold this position briefly
and then return to the starting position.
• It is important to stabilise the upper arm on the thigh.

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 Abs

Band Crunch
• Fix the band near the floor. Lying on your back, hold the ends in front of your
chest. Bend your legs slightly.
• Now, press your shoulder blades upwards and raise the body upwards from
the ground.
• Hold this position for a few seconds and then return to the starting position.
• Stabilise the band in front of the chest with your arms.

Band Trunk Rotation (outstretched arms)

• Secure the band at medium height. Standing up, hold the band with both
arms in front of the body. Your elbows should be extended.
• Rotate the upper body away from the band and briefly hold this position.
Then, slowly return to the starting position.
• Your hips and elbows should remain extended.

Leg Tucks
• Secure the band near the ground. Sit on a bench or the end of a chair.
• Attach the band to your legs and lift them up. Lean the upper body back while
you do this and support yourself.
• Now, pull your bent legs further upwards towards you. The exercise is
controlled by the abdominals.
• Hold this position for a few seconds and then return to the starting position.

Side Bends
• Fix the band near the floor. Standing up - your shoulder facing towards the
wall - hold the band with your hand. Keep your arms extended downwards
and stable. Now, slowly move the upper body outwards, keeping the pelvis
stable.
• Hold this position for a few seconds and then return to the starting position.

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BECOME YOUR RIVALS.
 Training theory (I/II)

A distinction is generally drawn in strength and fitness training between total-body and split training: in
total body training, the whole musculature is trained in each session. For example, in 2-3 training
sessions, the entire body will be trained 3x. This form of training is usually recommended to beginners, but
experienced athletes sometimes return to this form of training in an attempt to stimulate the muscles using
a new kind of stimulus.
From a certain level of training onwards, full-body workouts are no longer sufficient to stimulate the
muscles enough to continue making progress. Several exercises per muscle group are then required, which
would make training sessions very long - experts recommend, however, never making strength training
longer than one hour (as this increases levels of the stress hormone cortisol, reducing the benefit of the
training).

Split training provides a solution for this dilemma:

Where split training came from and who invented is is disputed. One the one hand, Arnold Schwarzenegger
claims in his first biography, "Education of a Bodybuilder" (1977) that he invented it during his time in the
military; on the other, Vince Gironda claims to have invented split training much earlier. Whatever the case
is, split training has proved itself and gained acceptance in the fitness industry as a tried and tested
training methodology, mainly for the following reasons:
▪ Large muscles can overcome more resistance, but also need longer to recover.
▪ If you want to target specific muscles, it is advisable to do a large number of exercises targeting the
particular muscle group, and this often leads to enormous stress on the muscle over time.
▪ The more muscles are stressed during training, the greater the stress on the central nervous system:
as a result, as the number of exercises increases, motivation decreases with each individual exercise.

The degree of split in a training programme alone is not a reliable indicator an athlete's progress in
training. However, beginners are not recommended to attempt a split, or only to use a slight split, because
beginners tend to lift lighter weights. However, it is important to note that a highly split workout is not
necessary more effective than a smaller split or no split at all.

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 Training theory (II/II)

Who should consider total-body workouts?

For those who don't have much time, or only have time occasionally, only manage to work out 2-3 times
per week and generally have not trained for more than one year. In whole-body training, a relatively large
number of calories are burnt and basic strength and intermusculur coordination is improved.

For whom might a 2-day split make sense?

For those who are able to train all large muscle groups twice per week. The main focus is on basic
Mon. Upper body
exercises, which makes this type of training unsuitable for addressing
imbalances in individual muscle groups.
Tues. Lower body
Weds. rest Here you will see an example of a training plan for a 2-day split: this way
you can train all large muscle groups twice per week.
Thurs. Upper body
Fri. Lower body
Sat./Sun. rest

For whom might a 3-day split make sense?

For those at an advanced stage in their training and who consider strength training purely as a hobby, but
who still think physical fitness and development is important.
Mon. Chest and back
Tues. rest
The three-day split is one of the most frequently used plans
and in the long run, it is probably the best kind of training for
Weds. Shoulders, neck, arms any hobby fitness athlete.
Thurs. rest
Fri. Legs, abs
Sat./Sun. rest

For whom might a 4-day, 5-day or higher split make sense?

For people preparing for bodybuilding championships. For common bodybuilders, a 3-day split is always
the better option. For this reason, a 4-day or higher split is not explained in detail in this guide.

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 Women and strength training (I/II)

Should women train differently from men?

In today's world of sports, there is a widely-held notion that women should train differently from men:
lighter weights and a higher number of reps so that they don't risk building a huge, masculine physique. It's
time for us to do away with these stubborn myths:

1. Myth number 1: Strength training makes women pack on slabs of muscle

One of the greatest fears women have is of building huge muscles through strength training and ending up
with a masculine physique. Before you start thinking about gaining 'man-like' muscles as a woman, you have
to take a look behind the scenes and look at the differences between men and women. It is clear that men
and women are equally capable of gaining muscle. The big difference is in the amount of muscle they are
capable of putting on and this is caused by sex hormones and their effect on muscle building. In men,
testosterone is the predominant sex hormone (10-20x more than women). This hormone promotes anabolic
processes in muscle metabolism and is the reason why men have significantly more muscle mass than
women. The sex hormone that predominates in women has much less of an anabolic effect and this limits
women's potential to build muscle. What you often see in the bodybuilding scene is in most cases the result
of anabolic steroid use.
A recent study by the University of California also showed that for men, strength training deactivates the
messenger myostatin, which inhibits muscle growth in humans. In women, no inhibition was found, meaning
that muscle growth in women is permanently inhibited.
Conclusion: women are not predisposed to become mountains of muscle. This means men and women can
train on the same plans to achieve their dream body - muscles are either trained or they are not. What
works for men works for women in the same way.

Myth number 2: The difference between muscle toning and muscle building
The distinction between 'muscle toning', 'body shaping' and 'bodybuilding' seems to be made constantly in
various studios and fitness clubs. Interestingly, all of these terms have exactly the same meaning - training
the muscles through progressive overload. The reason all of these descriptions are given for the same thing
is simply the negative associations many have with the term 'bodybuilding'.

36
 Women and strength training (II/II)

Taking a cue from the fear many women have of building too much muscle, the fitness industry has found
milder expressions for the same thing.
Myth number 3:Cardio is the best way to rid yourself of excess pounds
Another myth that has proved very stubborn is that cardio is the best way to get rid of excess weight.
What is actually the best way to achieve your dream body?
All things considered, the key to your dream body rests on two pillars: firstly, you need to increase your
metabolism, and secondly, you need to manipulate your hormones and enzymes to support your goals in
the most effective way possible. First of all: both of these goals are much better served by strength
training than cardio: the reason for this is that an large calorie deficit in the form of a diet while
performing intense endurance exercise leads to a kind of state of emergency in the body: the body reacts
to this situation by going into survival mode and catabolising muscle tissue to reduce its energy
requirements. It needs the maximum possible amount of fat to survive in this state. The consequences are
lower resting metabolism, loss of muscle mass and an increase in fat storage. It is undisputed that
calories are burnt during cardio training. However, this often has no effect on the other 23 hours of the
day, during which metabolism returns to normal. In addition, long cardio sessions increase the cortisol
level massively, again supporting the breakdown of muscle tissue and fat storage.
In contrast, while strength training does also raise cortisol levels, it also increases levels of hormones
testosterone and HGH, which encourage both muscle building and fat burning. The net effect more than
compensates for the effect of the cortisol. In addition, strength training leads to afterburn effect (which
can last up to 48 hours), in which the body still requires more energy to regenerate. This causes calorie
consumption to increase during this rest period.
To achieve your dream body, fitness experts therefore recommend an optimised diet to go along with any
strength training. Cardio training is best used in a supporting role.
Conclusions
Men and women can confidently train in the same way - if they are pursuing the same goals, namely a well-
formed, athletic body. The fear many women have of building slabs of muscle overnight through strength
training is absolutely unfounded and in any case unrealistic. Without a doubt, the most effective way to
achieve your dream body is strength training with carefully planned nutrition.

37
 Full body exercise program (I/II)

Full body training is one of the simplest and best forms of fitness training. Whether you want to look better
or lay the groundwork for a tougher, more advanced strength training programme - by training the entire
body every workout, full body training brings quick results.
Do you only have time to train twice or three times per week? Whole-body training is right for you as
well!
The important thing is to realise that the key to success any way you train is increasing the load
(resistance or strength of the bands), the sets and the reps. While you will see rapid progress as a
beginner and might be able to increase the load from one training session to the next, at the advanced
level, progression will become slower, although no less effective.

Exercise Muscles targeted Sets/Reps

Band Squat Legs, trunk 2-3 x 8

Resisted Push-Ups Chest, shoulders, triceps 2-3 x 8

Deadlift Legs, trunk, back 2-3 x 8

Band Pulldown Arms, back 2-3 x 8

Band Shoulder Press Shoulders, triceps 2-3 x 8

Band Biceps Curl Biceps 2-3 x 8

38
 Full body training program (II/II)

Exercise Muscles targeted Sets/Reps

Band Triceps Extensions Triceps 2-3 x 8

Standing Calf Raise Calves 2-3 x 8

Band Crunch Abs 2-3 x 8

Here is an example of a training plan for your full-body exercise programme. We recommend that you take
about a 2 minute break between sets.
Keep in mind that you can switch out the exercises freely, providing a new stimulus for the muscle groups
you are targeting, to support your personal goals in the most effective way.
Generally, we recommend changing exercises every 6-8 weeks to stop your muscles adapting to the
routine. You can still keep specific exercises: do you love squats for your legs? Then there is no reason not
to keep these in your next cycle and to freshen up the training programme with a few new exercises.
Have you noticed that your leg muscles, for example, aren't getting enough of a stimulus from the whole-
body plan to keep improving? Then we recommend moving on to split training, which allows you to perform
several exercises in sequence for the muscle group you would like to target without exceeding the
maximum training time of 60 minutes (after this point, the stress hormone cortisol is released, which can
have a significant negative effect on the results of your training).

39
 2-way training split (I/II)

The two-way split is suitable for anyone able to train each large muscle group 2x per week, representing a
slightly advanced training level.
The greatest advantage of this approach versus full-body training is the opportunity to train the muscle
groups in a more targeted and efficient way, since they are divided between 2 different training days. The
sessions are more challenging for the muscle group you are targeting, but also allow more recovery time
because the next training session will usually target other muscle groups. We also recommend training
every muscle group at least 2x per week.

SESSION 1: UPPER BODY

Exercise Muscles targeted Sets/reps

Incline Bench Press Chest, shoulders, triceps 3 x 8-12

Resisted Push-Ups Chest, shoulders, arms 3 x 8-12

Deadlift Legs, trunk, back 3 x 8-12

Band Row Low Back, arms 3 x 8-12

Band Lateral Deltoid Raise Shoulders, arms 3 x 8-12

Concentration curls Biceps 3 x 8-12

Lying Triceps Extensions Triceps 3 x 8-12

41
 2-way training split (II/II)

SESSION 1: LOWER BODY

Exercise Muscles targeted Sets/reps

Band Squat Legs, trunk 3 x 8-12

Band Stationary Lunge Legs, trunk 3 x 8-12

Band Butt Lift Legs, buttocks 3 x 8-12

Standing Leg Curl legs 3 x 8-12

Band Crunch Abs 3 x 8-12

Leg Tucks Abs, legs 3 x 8-12

The following is an example of an upper-body and lower-body training split. Of course, there are other
splits you can use (keyword: 'push-pull split') The interval between the sets should not exceed 1-2 minutes.
Make sure each targeted muscle group has sufficient recovery time (up to 48h) to achieve the most
possible benefit from the exercise.
Just like with full-body training, we recommend changing exercises every 6-8 weeks to stop your muscles
adapting to the routine. You can still keep specific exercises: do you love the deadlift for your lower back?
Then there is no reason not to keep it in your next cycle and to freshen up the training programme with a
few new exercises.

42
 3-way training split (I/III)

The 3-way split is particularly suitable for advanced athletes. It enjoys the most overall popularity among
fitness enthusiasts because muscle groups usually get sufficient time for recovery (because different
muscle groups are trained in each of the sessions) and it is very adaptable and versatile.
A 3-way split does not have to mean that you only train three days per week. You can adapt the 3-way
split into a 5-way division: for example, on day 1 you would exercise your chest and biceps, on day 2 back
and triceps, on day 3 legs, shoulders and abs and on the final two days, repeat days 1 and 2. The same
applies if you would like to pay particular attention to your legs, for example: add a specific leg day to your
usual 3 training days. The ways you can adapt the training in the long-term are almost endless.

SESSION 1: CHEST/BICEPS
Exercise Muscles targeted Sets/reps

Band Chest Press Chest, shoulders, triceps 4 x 6-12

Incline Bench Press Chest, shoulders, triceps 3 x 6-12

Resisted Push-Ups Shoulders, triceps 4 x 6-12

Band Biceps Curl Biceps 3 x 6-12

Concentration curls Biceps 3 x 6-12

Band Biceps Preacher Curls Biceps 3 x 6-12

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 3-way training split (II/III)

As before, keep your breaks between sets to a maximum of 1-2mins.

Just like with full-body training, we recommend changing exercises every 6-8 weeks to stop your muscles
adapting to the routine. You can still keep specific exercises: do you love the bench press for your chest?
Then there is no reason not to keep these in your next cycle and to freshen up the training programme
with a few new exercises.

SESSION 2: BACK/TRICEPS
Exercise Muscles targeted Sets/reps

Deadlift Legs, trunk, back 4 x 6-12

Standing Band Back Fly Back, rear shoulders 3 x 6-12

Band Row Low Back, arms 3 x 6-12

Band Triceps Extensions Triceps 3 x 6-12

Band Triceps Pushdown Triceps 3 x 6-12

Lying Triceps Extensions Triceps 3 x 6-12

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 3-way training split (III/III)

SESSION 3: LEGS/SHOULDERS
Exercise Muscles targeted Sets/reps

Band Squat Legs, trunk 4 x 6-12

Glute Press Legs, buttocks 3 x 6-12

Band Stationary Lunge Legs, trunk 3 x 6-12

Band Shoulder Press Shoulders, arms 4 x 6-12

Band Lateral Deltoid Raise Shoulders 4 x 6-12

Band Front Deltoid Raise Shoulders 4 x 6-12

Leg Tucks Abs, legs 4 x 6-12

The versatile possibilities for adapting your training regimen make 3-way split training particularly
attractive for both intermediate athletes and competitive athletes, which is why it is probably the most
widespread type of training in the fitness industry.
Add a few exercises to this 3-way split or replace existing ones! Do you want to focus on your legs? Add
an extra leg day into your week. It's clear that the possibilities are almost endless.

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 Final words

We have done our best to ensure that our pull-up

bands are optimally tailored to our customers'
individual requirements and that you can get as much
out of this e-book as possible.
We would also greatly appreciate it if you could leave
us a quick review on Amazon — that really would be
an enormous help to us.

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book? If so, please tell us how:
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Your bemaxx Team