When it comes to strength training, two of the most accessible and versatile tools are resistance bands and dumbbells. Both are widely used in home workouts, , and rehabilitation settings.

But for athletes and fitness enthusiasts whose primary goal is muscle hypertrophy, the key question remains: which one builds more muscle? To answer this, we need to examine mechanical tension, muscle activation, progressive overload, and scientific evidence supporting each modality.

Understanding Muscle Growth Mechanisms

Mechanical Tension and Muscle Damage

Muscle hypertrophy is driven primarily by mechanical tension, metabolic stress, and muscle damage. Mechanical tension refers to the force generated by muscles when contracting against resistance.

Dumbbells provide a constant gravitational load

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