wannalift Posted January 21, 2006 Share Posted January 21, 2006 wondering if anyone else used any accommodating resistance with their weights? i use jumpstretch bands on my speed days to overload the resistance at the top of the lift. this way i can teach my body to explode out of the bottom position with the added resistance at the top to overload and slow down the lift. for example on my last speed squat workout i used 185 lbs of weight and aprx 120 lbs of band tension at tthe top and aprx 80 lbs in the hole. so the total resistance is about 265 on the box and goes up to around 305 at the top. doesn't sound like too much of a difference, but its where i want it to be to develop explosive strength. here are some articles if you are interested. http://deepsquatter.com/strength/archives/ls15.htmhttp://www.t-nation.com/findArticle.do?article=body_127resist Link to comment Share on other sites More sharing options...
Daywalker Posted January 21, 2006 Share Posted January 21, 2006 I'd love to do that, but the crap gym i work out at doesn't even have a power rack So no box squats, rack lock outs, board presses, chains, bands or partial moves for me Link to comment Share on other sites More sharing options...
willpeavy Posted January 22, 2006 Share Posted January 22, 2006 Yeah I have 3 bands I use with pushups. Each band is 40lbs resistance, so you can go 40, 80, or 120lbs extra Link to comment Share on other sites More sharing options...
Jay Posted January 22, 2006 Share Posted January 22, 2006 http://www.jumpstretch.com/ I'd like to add bands to my bench. What do you recommend I buy, Wannalift? I've locked out 455 but probably can only bench maybe 255 right now. A couple of lights? Or maybe a single average? They just go from one side of the bar to underneath the bench then to the other side of the bar, right? I really like the idea of hitting the lockout part somewhat at the same time I'm working my weakest part (the middle part). Link to comment Share on other sites More sharing options...
wannalift Posted January 22, 2006 Author Share Posted January 22, 2006 actually, i made a mistake. my bands are from ironwoody and i bought them from here. http://powerliftingstore.com/index.php?cPath=21&osCsid=b0dac257be09e7f1ae788f9572ffbf91 i bought the starter set 1-3 bands. you only need the lightest ones for bench, the mini's (we have a 700 lb bencher who uses the lightest bands). you actually double them up over a a heavy dumbbell that is securely achored or onto a powerrack so they are a little heavier than advertised. they come in sets and we just use one band per side. but like i said, we wrap them over twice so the band is under considerable tension and doubled up. there are different ways to load them as you can attach them to the top of a power rack to deload the weight at the bottom of a bench or for doing a reverse band deadlift. i use the #3 bands for squatting, so you could actaully get a way with only buying those 2 sets of bands. i would still recommend buying the starter set though. the jumpstretch are good too, i just went with ironwoody's because that's what i saw first. bands are awesome. such a great way to take your lifting into a new direction. if you lift by youself, definitely use a power rack as it can be real dangerous at first. especially on the squat. Link to comment Share on other sites More sharing options...
wannalift Posted January 22, 2006 Author Share Posted January 22, 2006 actually, i take that back. if you go with the ironwoody bands, just start out by buying the #1 and #3 bands. might never even use the #2 bands. at least not for squatting and benching. Link to comment Share on other sites More sharing options...
Jay Posted January 22, 2006 Share Posted January 22, 2006 OK thanks. I got the number 1 band for now. I lift at home alone and don't do squats anyway as they keep making my back hurt. (Herniated a disc last Feb.) Maybe at some point I'll see about adding bands to dls. Link to comment Share on other sites More sharing options...
wannalift Posted January 22, 2006 Author Share Posted January 22, 2006 awesome. i suggest you start a 2x a week bench program that models a westside workout. check out westsidebarbell.com and read some of the articles on the conjugate method, speed work, and max effort work. you can also use the bands for tons of different exercises like overhead press, ab work, arm work, etc. hope you have as much fun as i do with them. also hope your back is getting better. Link to comment Share on other sites More sharing options...
Jay Posted January 22, 2006 Share Posted January 22, 2006 awesome. i suggest you start a 2x a week bench program that models a westside workout. check out westsidebarbell.com and read some of the articles on the conjugate method, speed work, and max effort work. you can also use the bands for tons of different exercises like overhead press, ab work, arm work, etc. hope you have as much fun as i do with them. also hope your back is getting better.Yeah I know their training pretty well. Maybe I'll get around to that at some point. I lift at home and alone right now so ME day just isn't going to happen. Back is OK as long as I don't try to squat to parallel. Think my femurs are just too long. Link to comment Share on other sites More sharing options...
offense74 Posted January 22, 2006 Share Posted January 22, 2006 Here I was hoping that this thread would be about S&M. Oh, well.... Link to comment Share on other sites More sharing options...
wannalift Posted January 22, 2006 Author Share Posted January 22, 2006 Here I was hoping that this thread would be about S&M. Oh, well.... hahaha, i was going to put a disclaimer on the thread title but though better of it. Link to comment Share on other sites More sharing options...
Jay Posted February 3, 2006 Share Posted February 3, 2006 Finally got those bands. I really like the way they feel. I got two of the 5 to 35 pounds bands I think it was. I just strapped each to one side of the bar, underneath the bench, then back up to the other side of the bar. A single one isn't enough resistance, but two feels pretty good. I wonder if that will hit my tris more than dips....? I'm trying to hit just a couple exercises with high volume. I was going to do military presses, chins, and then some dips. Not sure but I'm wondering again about doing benches with bands instead of dips. It's strange but the lockout being harder makes the bottom and middle feel lighter than I think it normally would...? Link to comment Share on other sites More sharing options...
wannalift Posted February 4, 2006 Author Share Posted February 4, 2006 Finally got those bands. I really like the way they feel. I got two of the 5 to 35 pounds bands I think it was. I just strapped each to one side of the bar, underneath the bench, then back up to the other side of the bar. A single one isn't enough resistance, but two feels pretty good. I wonder if that will hit my tris more than dips....? I'm trying to hit just a couple exercises with high volume. I was going to do military presses, chins, and then some dips. Not sure but I'm wondering again about doing benches with bands instead of dips. It's strange but the lockout being harder makes the bottom and middle feel lighter than I think it normally would...? glad you like them. here is how i load mine: put a heavy dumbell under where the bar will be when you unrack it. make sure the dumbbells will not move. take one band and loop it around the part where the collar and bar meet. pull the band under the handle of the dumbell and loop it around the collar again. it should be REAL tight. repeat for the ohter side and you should be in business. there are many ways to load it, but i believe that one gets the max tension out of the band unlees you quad it. try using bands for dips and overhead as well. there is a reason why it feels lighter in the middle. and i'm not just talking about band tension. there is more kinetic energy driving down on you than with no bands. this recoil type effect is what creates the explosiveness at the bottom of the lift. not sure if i explained it right, but you can read about chains & bands in the westide articles and louie explains it a lot better there. Link to comment Share on other sites More sharing options...
Recommended Posts
Please sign in to comment
You will be able to leave a comment after signing in
Sign In Now