Sunday, July 8, 2018

A Highly Efficient Form of Resistance Band Training


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 two bands looped over shoulders – see video here:   https://www.youtube.com/watch?v=6jxMPjOfMTg

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:

                Standing on band - https://youtu.be/24QR6DDWvFI

   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:

                Multiple variations with bar or handles - https://www.youtube.com/watch?v=4nMIhTGjgiU

High Pulls with bands:

                Standing on bands:   https://youtu.be/m0hs7l2XNlQ       

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:
                With flat circular band:   https://youtu.be/tJvXMQ5dSQs

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

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