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View Full Version : what bands to get for DE?



frank
06-17-2008, 04:29 PM
what bands should i get for dynamic effort? i was thinking light bands...i have been doing dynamic effort with 115 and its really easy. if the bands are 70 lbs tension at the top does that mean i should drop the weight to 95 and start from there?

edit: also, how do you set the bands up to put tension at the top? i dont have a power rack.

Detard
06-17-2008, 04:58 PM
You can loop one end over one side of the barbell, run it under the bench, and then loop it over the other side if you dont have a rack.

Reko
06-17-2008, 05:09 PM
mini bands. Light bands will probably be too much. And get a pair of them, its much easier.

Edit, light bands will def. be too much.

frank
06-17-2008, 05:13 PM
mini bands. Light bands will probably be too much. And get a pair of them, its much easier.

Edit, light bands will def. be too much.

oh its 70 lbs each band? i was gonna get a pair either way. gonna get bands for DE and chains for ME. do you guys have a picture or video of the band setup?

also, how much would these bands add if i got two of em and put one on each side?

http://www.flexcart.com/members/elitefts/default.asp?cid=138&m=PD&pid=246

Travis Bell
06-17-2008, 05:41 PM
mini bands

Even I don't use the light bands for DE work

Detard
06-17-2008, 05:41 PM
This is how I set it up on my bench. It's much easier on the power rack though.

You could also loop it around a heavy dumbell on either side of the bench.

http://img512.imageshack.us/img512/8793/speedbench1na1.jpg

frank
06-17-2008, 05:55 PM
This is how I set it up on my bench. It's much easier on the power rack though.

You could also loop it around a heavy dumbell on either side of the bench.

http://img512.imageshack.us/img512/8793/speedbench1na1.jpg

uhhh, how much tension is that. also, how would i set up 2 bands?

Keith
06-17-2008, 06:01 PM
You're 15 and 139 lbs. You don't need bands. Gain some weight, stick with a powerlifting routine for a few years, and stop creating threads and read.

Detard
06-17-2008, 06:04 PM
uhhh, how much tension is that. also, how would i set up 2 bands?

if you READ my post you would know

frank
06-17-2008, 06:08 PM
if you READ my post you would know

i did read the post. the site said that they added 90 lbs to the top and 40 off the chest...does that mean its the same with one or two bands?

Travis Bell
06-17-2008, 06:12 PM
thats with two bands, one on each side

I don't know how much tension it adds the way Detard sets them up

frank
06-17-2008, 06:13 PM
thats with two bands, one on each side

I don't know how much tension it adds the way Detard sets them up

ok thats what i mean, thanks. ill go look for a pic on 2 bands...

like this?

http://www.getstrength.com/images/bandbench2.jpg

Detard
06-17-2008, 06:28 PM
thats with two bands, one on each side

I don't know how much tension it adds the way Detard sets them up

From my experience, it only adds about 50-70lbs. At least thats what it feels like at the top.

Travis Bell
06-17-2008, 07:12 PM
ok thats what i mean, thanks. ill go look for a pic on 2 bands...

like this?

http://www.getstrength.com/images/bandbench2.jpg

Close. I think that picture is still with one band though

This video will help you

3CrR97P1bwE

frank
06-17-2008, 07:46 PM
Close. I think that picture is still with one band though

This video will help you

3CrR97P1bwE

thanks

bigmoney
06-17-2008, 08:55 PM
who cares how much the band adds? Just set it up the same way every time. If you do more reps or more weight than you are getting stronger.

Travis Bell
06-17-2008, 09:35 PM
it matters actually more for DE work than it does for ME work. You want to stay away from putting too much bar weight on for DE day and with "failed's" bench, he would really need to have at least a general idea for how much the bands add so he can figure the bar weight in there

thewicked
06-17-2008, 09:36 PM
I SET mine up like travis does with dumbbells. I likeit alot that way since under the bench has them rubbing against me during the press.


as far as band strength goes... mins or monster minis and that's IT! Any bigger is just about pointless.

jtteg_x
06-18-2008, 01:39 AM
definitely go with the mini's if you must. if you have clamps, you can mount them at the end with a 2.5lb like what i did here: http://www.youtube.com/watch?v=DKJQSXmIoz4

drew
06-18-2008, 05:37 AM
Skip the bands for now. Just gain some weight and lift heavy.

But since you didn't read that, get minis, try not to use them every week or your elbows will get trashed. I like to go 3 weeks with bands, then 3 weeks with straight weight.

Eric Downey
06-18-2008, 07:31 AM
As faras weight goes I always read it goes like this, and Travis correct me if Im wrong.

Take you I rep max say 300lbs. Hlaf of that is what the weight should be at the top for DE work. Some more advanced lifters can do a split of %40 bar weight and %60 band, but if not a 50/50 and 60/40 the other way is fine. Its going to be light. Thats why its SPEED work. Work all three hands positions. I did for a while and it helps. Now when I do it i use 2 of the 3 hands position and do 8 sets instead of 9, but this is what works for me.

frank
06-18-2008, 08:29 AM
As faras weight goes I always read it goes like this, and Travis correct me if Im wrong.

Take you I rep max say 300lbs. Hlaf of that is what the weight should be at the top for DE work. Some more advanced lifters can do a split of %40 bar weight and %60 band, but if not a 50/50 and 60/40 the other way is fine. Its going to be light. Thats why its SPEED work. Work all three hands positions. I did for a while and it helps. Now when I do it i use 2 of the 3 hands position and do 8 sets instead of 9, but this is what works for me.

so i should have about 115 lbs of resistance at the top of the bar? thats like two 10s on each side with mini bands. would that even help?

Darracq
06-18-2008, 09:00 AM
I use bands all the time, but for you i dont think you need speed work, if anything use the bands sometimes for your me work. put on mini bands and keep adding weight untill you hit a 3-5 rep max, you will learn to be fast or you wont lock out weight.

Eric Downey
06-18-2008, 09:32 AM
so i should have about 115 lbs of resistance at the top of the bar? thats like two 10s on each side with mini bands. would that even help?

if your max weight is 230 then yes 115 at the top. any heavier and you loose the speed and the point.

philipcooper
06-18-2008, 10:27 AM
Good advice

Travis Bell
06-18-2008, 10:40 AM
As faras weight goes I always read it goes like this, and Travis correct me if Im wrong.

Take you I rep max say 300lbs. Hlaf of that is what the weight should be at the top for DE work. Some more advanced lifters can do a split of %40 bar weight and %60 band, but if not a 50/50 and 60/40 the other way is fine. Its going to be light. Thats why its SPEED work. Work all three hands positions. I did for a while and it helps. Now when I do it i use 2 of the 3 hands position and do 8 sets instead of 9, but this is what works for me.

Sound advice right there! Use the percentages as a reference point. If you try 50% and you're slow, lower the weight. Its gotta be fast. As your speed strength goes up, you'll be able to use heavier weights.

It will still benefit you to do the speed work but I would cycle 2 or 3 weeks with straight weight not just because its hard on the elbows (I've actually never had that problem) but because it'll give you a chance to switch between bar and tension weight

Eric Downey
06-18-2008, 11:30 PM
Thankfully my elbows never hurt. I keep the weight good and work the movement trying to push with perfect tech. Trying to feel all the proper muscle groups firing at once. My lats, tris, leg drive so that's what its heavy it just happens. Getting my lats in to the movement is something I've really made a effort the last 6months in getting firing off out of the whole.