1. ## Bands

Can anyone explain the use of bands to me? ( Red, Green, Purple)
I've heard about them but I think I have the wrong ideas.

2. Bands are used to add tension (weight) to the top of the movement. Example: when you are squatting with bands there will be little to no tension at the bottom (in the hole), then as you start going up the bands stretch, creating more resistance at the top (lockout - where the band is fully stretched).

3. They are used to add tension to the bar.

ie: for a squat you would hook them to the bottom of the rack and then around the bar. There will then be a lot of tension at the top of the squat and less at the bottom. This forces/teaches the lifter to accelerate throughout the whole motion as the tension increases.

They can also be used to take weight off the bar. You would hook them up at the top of a power rack and around the bar so that the lifter is holding all of the weight at the top and the bands hold some of the weight at the bottom.

Either way, they are used to make the top end heavier than the bottom end.

4. Originally Posted by Detard
Bands are used to add tension (weight) to the top of the movement. Example: when you are squatting with bands there will be little to no tension at the bottom (in the hole), then as you start going up the bands stretch, creating more resistance at the top (lockout - where the band is fully stretched).
Blast... You beat me to it. And said it all more concisely.

5. Oh btw, heres a link to the bands that EFS sells, you can figure out which ones are which (blue=strong, green=average...etc)

http://www.flexcart.com/members/elit...lt.asp?cid=138

6. Originally Posted by deeder
Blast... You beat me to it. And said it all more concisely.
Except I forgot to add in that they can be reversed.

7. Originally Posted by Detard
Except I forgot to add in that they can be reversed.
Yes! I win again

8. Alright thanks alot guys

9. Originally Posted by cameronp81
Alright thanks alot guys
I tell you what, you cant ask for more than that! Damn! Quickest most to the point answered post EVER!!!

10. Bands are also fantastic for auxiliary work like pull-aparts, can be used as a substitute for a cable tower for things like rows or pressdowns, and can be used for assisted stretching and whatnot. Great things to have around.

11. ironwoodyfitness has a sale on bands right now. They are what i have and they are awesome.

12. the best way to learn everything about them is to go to westside-barbell.com and read the articles about them, and elitefts.com and do the same.
for bench, the bands are looped underneath the power rack. (take one end and put it underneath the rack, and take the two ends and put it over the end of the bar)
Squats, choke the bands around the bottom of the power rack. (take one end and put it underneath the rack, same as bench, but instead of pullin both ends up to the bar, put the end that went under the rack THROUGH the opposite end, and then only that one should be put around the bar). deadlift, would be easiest to get a deadlift platform from elitefts.com. otherwise the setup is takes alot of time and thought, and wont be as accurate. it makes it so much easier.
only use the mini(smallest), monster mini(black, and one size bigger), light(purple) for benching. for squat, use only the light(purple), medium(green), strong(blue). deadlift, use the mini, monster mini, and light.
tensions: bench + mini = 40 lbs at chest/80 at lock out.
bench + monster = 70 at chest/100 at lock out.
bench + light = 100 at chest/170 at lock out.
squat + light = 100 at parallel/120 at lock out.
squat + medium = 135 at parallel/190 at lock out.
squat + strong = 185 at parallel/230 at lock out.
for deadlift, i dont know the tensions. i will be weighing them soon.
Lightened Method is just doing the opposite. Choke the bands at the top of the power rack and put the end underneath the bar. This is like wearing a bench shirt. use the light, medium, and strong bands.
bench Lightened + light band = -65 lbs at chest
benchlightened + medium = -100 lbs at chest
bench lightened + strong = -155 lbs at chest
squat lightened + light = about -50 lbs at parallel
squat lightened + medium = about -80 lbs at parallel.
squat lightened + strong = about -140 lbs at parallel.
for deadlift, put the pins at 5'6" on the power rack and just put the pin through the band. no choking or looping or anything. it just hangs.
you only use the blue band for this. it takes off about 135 pounds at the floor.
i hope this stuff helps you out some.

#### Posting Permissions

• You may not post new threads
• You may not post replies
• You may not post attachments
• You may not edit your posts
•