5 Ways To Get The Most Out Of Resistance Bands

Resistance bands are the 'in thing' right now, not because they are better than alternatives but because they are readily available. So in the name of making the best of a bad situation, here are the 5 best ways to manipulate your bands for the most progression, or maybe for some of you, the least reversal of progress.

Directional Loading

Add resistance to a specific direction within a standard exercise, like the squat below. The added resistance is almost purely loaded into hip extension which makes it a great way to isolate the prime mover (glutes) further.

Bio-mechanics

Change the load by changing the angle of the main lever at peak contraction. As seen below with the bicep curls. An easier way to do this is to subtly change the height of the anchor point and use the same exercise and load to complete a drop set. A video of a tricep bio-mechanical drop set done on cables can be easily transferred to the use of resistance bands (link below.)

https://youtu.be/u3AbFlyLYOA

Increasing Load

Very simple one this; just add more. There are a couple ways to do it. 1) Have the resistance band in a longer stretch before you commence the reps and 2) literally double-triple-quadruple the amount of bands you have. Do both of these sparingly and as accurately as possible. You want to be getting as much out of each stage of tension as possible.

Exercise selection

The load, and possibly the tension, you are used to at the gym will be lacking here, so when it comes to selecting your exercises we recommend staying away from traditional antagonist/agonist super sets and instead focus on the same for both sets. For example, banded chest press into press ups instead of rows.

Picking the right energy system

For the same reasons stated above (lack of load), we are not going to get much in the way of neuromuscular adaptation or hypertrophy in its most classic "wolfs law" guise. Instead, we want to focus more on metabolic training i.e. introducing lactic acid and keeping it there. We can do this by keeping the rest periods short, the volume and intensity high, and implementing drop sets and other modalities that allow us to lengthen the set time. That last bit is important: the duration of the set is much more important than the amount of reps in it.

Like always SFitnessPlans is here to help. 50% off online training right now. Click.

DISCLAIMER:

The information presented in this blog is by no way intended as medical advice or as a substitute for medical counselling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the duration of your time using the recommendations in the program, you are agreeing to accept full responsibility for your actions.

By continuing with the program you recognise that despite all precautions on the part of SFitnessPlans, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against SFitnessPlans, or its affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of the program.