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.
Last edited by frank; 06-17-2008 at 04:56 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.
Last edited by Reko; 06-17-2008 at 05:09 PM.
also, how much would these bands add if i got two of em and put one on each side?
Last edited by frank; 06-17-2008 at 05:23 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.
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.
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thats with two bands, one on each side
I don't know how much tension it adds the way Detard sets them up
Last edited by frank; 06-17-2008 at 06:14 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.
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
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.
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90* just means you're halfway there to becoming a man!
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.
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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.
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.