The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
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    bands, bands, bands...

    So upon the suggestion of one of the posters here, I bought some bands from elitefts (mini and monster minis, 2 of each) for another way to work on my bench. Just curious, but what do you attach them to? My guess is that one end goes around the bar (possibly doubled up for extra tension?), and the other end goes under a couple of heavy plates or something? Am I way off base? I appreciate all the responses, guys. Keep 'em coming!
    Last edited by jbrin0tk; 01-28-2008 at 02:41 PM.

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  3. #2
    phil 4:13 Bako Lifter's Avatar
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    You can attach the other side to some dumbells or, depending on the type of bench you're using, you can attach them to it or wrap it around underneath.

  4. #3
    I sleep with pizza Rusty's Avatar
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    I use a heavy dumbell on each side of the cage. You can put it around the handle, choke it around the handle, or double it up depending on how much tension you want.
    Quote Originally Posted by RhodeHouse View Post
    "Any man under 200lbs is a woman." -Matt Rhodes

  5. #4
    Sponsored by APT elitepler's Avatar
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    sponsored by Anderson powerlifting (Titan gear) AtLarge nutrition and APT prowriststraps

    How sad do you have to be to lie to people on the internet. How weak or broken do you have to be to lie about how tough you are, how much you lift or how big or lean you are? You are lying to people you will never meet. The worst part is your the only one that does not see the lies show through so clearly. Just be happy with what you have, it may not be what you once had, but it is still better than many will ever have

  6. #5
    WannabeStronger Scooter's Avatar
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    If you use a dumbbell make sure it's heavier than the maximum band tension. I have a rack myself and just wrap the bands around the rack.

    Video
    I went to Rhodestown and all I got was this high cholesterol

  7. #6
    sissy Bohizzle's Avatar
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    Quote Originally Posted by Scooter View Post
    I have a rack myself and just wrap the bands around the rack.
    As band tension increases u may need to add weight to your rack to prevent it from lifting.

    Andrew
    Do what needs to be done.

    Every time I was in the hole I swear a turd kissed my underwear. - Hatred
    I love snatch. I think I'm addicted to it. - Stray
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  8. #7
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    always double for bench. you can loop them for squats, I have some hooks screwed into the floor or you can use heavy dumbells or under your rack if it is bolted down or heavy enough.

  9. #8
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    http://media.putfile.com/024-67


    This is now i have mine setup

  10. #9
    WannabeStronger Scooter's Avatar
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    Quote Originally Posted by Bohizzle View Post
    As band tension increases u may need to add weight to your rack to prevent it from lifting.

    Andrew
    Good point, never really thought about it. I have the green bands so at most it would be 150lbs of resistance. The rack must be heavier then that, especially with the lat attachment.

    btw, I looked it up and the minis are 25lbs and the monster mini's are 35lbs each.
    I went to Rhodestown and all I got was this high cholesterol

  11. #10
    Quote the Priest Nevermore PriestCometh's Avatar
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    Definately, double band them. Attach them to dumbells.

    I also use them for close grip pinpresses(my favorite exercise).

  12. #11
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    I wanted to thank you guys for your advice and suggestions. I doubled them up and attached them to the bottom of my rack. Man, it feels so crazy the first time you lift off. My arms were going everywhere and I could barely control them! I've got about 50% of my max on the bar now. From what I read, you should use bands to do fast reps. Is this correct? Thanks again, guys.

  13. #12
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    Make sure to get super tight before you lift off and stay that way, try some med bands they are real fun lol.

  14. #13
    Quote the Priest Nevermore PriestCometh's Avatar
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    that is correct. Good speed out of the bottom makes it easier to lock the weight out.

  15. #14
    Senior Member jtteg_x's Avatar
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    mini bands are awesome for speed bench days

  16. #15
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    Priest, I understand what you are saying about speed out of the bottom making it easier to lockout at the top. So, should I apply this "speed" principle when I am benching always. In other words, if I am doing a set of 5 with 250 and no bands (i.e. no dynamic method day workout), should I still be trying to go fast out of the bottom? Thanks for your help, man.

  17. #16
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    I know you weren't talking to me but - Yes, you should be trying to exert maximum force to the bar resulting in greater speed.
    Last edited by Ben Moore; 02-04-2008 at 08:57 AM.

  18. #17
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    Hey Ben, that's perfectly cool. I know I said Priest, but really I'll take any advice I can get. Thanks for that, man.

  19. #18
    Quote the Priest Nevermore PriestCometh's Avatar
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    Quote Originally Posted by jbrin0tk View Post
    Priest, I understand what you are saying about speed out of the bottom making it easier to lockout at the top. So, should I apply this "speed" principle when I am benching always. In other words, if I am doing a set of 5 with 250 and no bands (i.e. no dynamic method day workout), should I still be trying to go fast out of the bottom? Thanks for your help, man.
    It should be around 50%(bar weight) of your raw max with double banded monster minis. Then every 2 weeks go up 5% until you get to 65% then deload before meet time(about 2 weeks out)(10 week training cycle).

    Note: it works great for speed but it does take its toll on your joints. So, make sure you deload at least 2 weeks out from your meet so you can heal in time.

    This is just something I do. Not everyone does it.

    Some folks go 4 weeks then deload for 2 weeks. Then go 4 weeks of bands and deload for 2 weeks before a meet(for a 12 week training cycle).

  20. #19
    Quote the Priest Nevermore PriestCometh's Avatar
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    Quote Originally Posted by Ben Moore View Post
    I know you weren't talking to me but - Yes, you should be trying to exert maximum force to the bar resulting in greater speed.
    Agreed.

  21. #20
    Quote the Priest Nevermore PriestCometh's Avatar
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    Sometimes I go 4 weeks(bands) then deload for 2 weeks. Then go 4 weeks of chains and deload for 2 weeks before a meet(for a 12 week training cycle).
    Last edited by PriestCometh; 02-05-2008 at 12:58 PM.

  22. #21
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    Thanks, guys, for all of your help. This is great. What about dynamic squats? What kinds of bands might I use for those? Do those need to be double banded as well? Thanks again.

  23. #22
    Quote the Priest Nevermore PriestCometh's Avatar
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    Actually, I use bigger bands and choke them(usually greens for me).
    But, I use the same percentage of bar weight.

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