Used properly resistance training bands can provide a unique
overload that maximizes muscle fiber recruitment, muscle fatigue and thereby
rapidly increases muscle strength and hypertrophy. Flat, circular resistance bands provide
increasing resistance the more they are stretched, and this protocol takes
advantage of this fact.
Key movements for maximum strength and muscle size include:
Squats
with band
Deadlift
with band
Overhead
Press with band
Chest
Presses with band
Upright
Rows with band
Bent
Over Row with band
Bicep
Curl with band
Tricep
Pushdown with band
The key to this protocol is how you perform each set. Since the resistance increases as the band
stretches you start out by performing full range of motion exercise (short of
lockout for squat, overhead press and deadlift) and perform smooth repetitions
under control until you reach a level of fatigue where you cannot complete the
full range. When you cannot complete the full range of motion immediately continue to perform
repetitions to the farthest point possible (say 50 – 75% of the full range of
motion) without any break. Keep going until you cannot reach that point and are performing
reps to 25 – 35% of the possible range of motion.
The key is that you chose a level of resistance band that
will challenge you to complete full range of motion repetitions after 4 – 6 reps due to fatigue. What you are
doing is maximizing force output and muscle fiber recruitment and fatigue at
portion of the range of motion.
Done properly this is an incredible stimulus for increasing
muscular strength and size.
Here is how you do each exercises.
Squats with bands - there are several ways to hold the band:
You can step into the band with
feet shoulder width apart and band looped over the top of your arms. Bend both arms at the elbow with forearms
crossed and hands on shoulder with band held over the top of both arms near the
chest with elbows held high so that upper arms are parallel with the
ground/foor. Here is a great video
demonstration: https://www.youtube.com/watch?v=XNDYUhYIrTA
Using bands with a bar and squat
rack - https://www.youtube.com/watch?v=-eDi193zFm8
Using band with bar and weight - https://www.youtube.com/watch?v=fRjgVS6AS68
Deadlift with
bands:
Stand on band and put hands through
both loops and peform a deadlift - https://youtu.be/TfpoYK4nCRc
- you can also use the handles that come with the resistance band training kit
that comes with MX4 Equipment to enable you to use higher resistance bands
without having undue pressure on your hands.
Using Bar and squat rack - https://youtu.be/qze4CP0f7o8
Overhead Press
with bands:
You can also attach the handles to
both ends of the band standing in the center of the band and press overhead
using handles.
Chest Press with
bands:
High Pulls with bands:
Bicep Curls with bands:
Stand on flat, circular band and
put both hands through the two loops on end and perform curls or attach band
handles and perform
Overhead Tricep Press with bands:
Start by practicing each exercise and set-up and organizing
the bands you will need for each exercise in the sequence of exercises. Once you are ready perform each set to
failure at multiple points within the range of motion without stepping between
each range for one giant set:
Full
Range of Motion to fatigue
75% of
Full Range of Motion to fatigue
40 –
50% of Full Range of Motion to fatigue
25 –
35% of Full Range of Motion to fatigue
No comments:
Post a Comment