# 3458: Building With Bands: Benefits and Gaining Muscle With This Underrated Tool by Eric Leija on Muscle Building

Page: https://stenobird.com/podcast/optimal-health-daily-fitness-and-nutrition-323906/3458-building-with-bands-benefits-and-gaining-muscle-with-this-underrated-tool-by-eric-leija-on-muscle-building
Text version: https://stenobird.com/podcast/optimal-health-daily-fitness-and-nutrition-323906/3458-building-with-bands-benefits-and-gaining-muscle-with-this-underrated-tool-by-eric-leija-on-muscle-building.md
Podcast: [Optimal Health Daily - Fitness and Nutrition](https://stenobird.com/podcast/optimal-health-daily-fitness-and-nutrition-323906)
Published: 2026-07-08T07:00:00+00:00
Episode link: https://traffic.megaphone.fm/OLD4203876423.mp3
Audio file: https://traffic.megaphone.fm/OLD4203876423.mp3
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JSON: https://stenobird.com/v1/public/podcasts/optimal-health-daily-fitness-and-nutrition-323906/episodes/3458-building-with-bands-benefits-and-gaining-muscle-with-this-underrated-tool-by-eric-leija-on-muscle-building
Duration seconds: 581

## Resource

Get the 200+ Page Optimal Living Daily Workbook (PDF) — Free. Want to turn today’s episode into an actionable plan? Join the Optimal Living Weekly newsletter and I’ll send you our 200-page digital workbook immediately. It’s packed with the best takeaways from the show, formatted for easy reading and implementation at home. Get your free PDF workbook here: ⁠https://oldpodcast.eo.page/join⁠ Discover all of the podcasts in our network, search for specific episodes and learn more at:⁠ OLDPodcast.com⁠. Episode 3458: Eric Leija breaks down why resistance bands deserve a place in any muscle-building routine, from their versatility and portability to their ability to create continuous tension and support recovery. Learn how to use bands for real strength and hypertrophy gains, including the ideal rep ranges and the power of eccentric training. Read along with the original article(s) here: https://www.ericleija.com/building-with-bands-benefits-gaining-muscle-with-this-underrated-tool/ Quotes to ponder: "Bands are also epic for helping you make progress with difficult exercises." "Studies show that eccentric training produces significantly more muscle growth than standard training, and these movements are easily done with bands just as well as with weights." "The key to gaining muscle with bands is similar to gaining with standard weights: you want to find a resistance that is challenging to complete 8-12 reps with." Episode references: Eccentric Training Research Overview: https://pubmed.ncbi.nlm.nih.gov/28486337/ Learn more about your ad choices. Visit megaphone.fm/adchoices

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