“Stop lifting weights,” wrote Dave Asprey, aka the “Father of Biohacking’, in a recent Instagram post. He continued, saying, “Studies have shown that resistance bands can increase muscle growth three times faster than weight training.” These statements drew a response from Dr. Layne Norton, PhD, and champion powerlifter in early December 2024.

The Debate

“In many cases, you can get similar results,” Norton admitted. “But there is not one study that shows resistance bands are better.”

Asprey’s Argument

In their Instagram post, Asprey claimed the body wants to protect itself from gravity during weight training.

“Your whole body is afraid of gravity.” Asprey wrote. “If you pick up a barbell, it will wobble. Gravity makes [the weights] accelerate, and the little sensors in your wrist, elbow, and shoulder sense that gravity is there.”

Norton’s Rebuttal

Dr. Norton highlighted inconsistencies in Asprey’s argument, responding, “You wobble a f-ck-load more with resistance bands,” though Norton advocates for bands and all variations of resistance training. “When you push against gravity, it improves [health and aesthetics].

“[Muscles] don’t know how to deal with [banded resistance] that changes when you move,” Asprey asserted. “They get overwhelmed and grow more quickly,” insisting bands offer a superior resistance profile without gravitational intervention.

“Not really. It just changes the strength curve,” Norton rebutted.

The Limitations of Resistance Bands

Bands often fail to maximize tension when muscles are most stretched, shortchanging gains. Moreover, bands can’t replicate the same loads as free weights, cables, or machines if resistance is uneven.

The Science

No studies, including the ones referenced, show that bands are superior to free weights for hypertrophy. (1)(2) “If you don’t have access to weights, bands are useful…but they’re not better,” Norton concluded.

More In Research

Conclusion

In conclusion, while resistance bands can be a useful tool for resistance training, there is no scientific evidence to support the claim that they are superior to weight training for muscle growth. Asprey’s argument, while intriguing, is not supported by the available research. Norton’s rebuttal highlights the limitations of resistance bands and the importance of considering the science when making decisions about exercise.

FAQs

Q: Can resistance bands be used as a substitute for weight training?
A: Yes, but they are not a superior option for muscle growth.

Q: Are there any benefits to using resistance bands?
A: Yes, they can be useful for those who do not have access to weights or prefer a different type of resistance training.

Q: What are the limitations of resistance bands?
A: They often fail to maximize tension when muscles are most stretched, and they cannot replicate the same loads as free weights, cables, or machines if resistance is uneven.