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  1. #1
    Senior Member KevinStarke's Avatar
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    Resistance Bands

    I've been thinking i might start using resistance exercise bands to further help my bench. I was wondering if anyone has any experience with these, how to properly use them, what weight resistance to use, etc... etc... any help would be greatly appreciated.

  2. #2
    As I Am Paul Stagg's Avatar
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    Check out www.elitefts.com. They have a number of articles, a Q&A, and they even sell the bands.

    I use them.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
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  3. #3
    Senior Member KevinStarke's Avatar
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    Awesome! thanks man

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    Back in business WBBIRL's Avatar
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    During High School football (graduated this year) we had chains that went onto the end of the bar. I've used them and they were nice for busting platues. Im immaging a band would do much the same.

    EDIT: Sweet, im just about able to use the average flex bands. Someday I hope to be strong enough to even need the Heavy bands.

    Now that ive looked over those bands a little bit better, I have a question that I cant seem to find an answer to on that site. Exactly how would you use those bands on lifts like the big three.... and would they work at all for lifts curls??? Im really interested in these now and may buy some.
    Last edited by WBBIRL; 06-09-2005 at 11:44 AM.

  5. #5
    Senior Member KevinStarke's Avatar
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    Yah i was thinking of getting a light and an average heavy band myself. As you know from my previous post im trying to break a platau myself so im hoping these and negatives will help. I had a little trouble finding a visual on just how to set the band up on a bench press, any help?

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    I have been using them for months. I have #1s though #4s. I always double them or you wont get any tension at the bottom. They really work well. I got mine from ironwoodyfitness.com

  7. #7
    As I Am Paul Stagg's Avatar
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    For benching, double the minis. Unless you bench 700 or so, light bands doubled will be too much tension.

    For squatting, choke the bands around the bottom of the rack or around dumbells - you want to have tension at the bottom.

    Yes, you can pretty much use bands as resistance for anything you can come up with. Keep in mind you shoudl be using these tools to purther a specific trainig goal, not just to use bands.
    Last edited by Paul Stagg; 06-09-2005 at 12:51 PM.
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  8. #8
    Senior Member KevinStarke's Avatar
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    Thanks for clearing that up Paul cause im not putting up 700 haha. I'll go for the mini's then. Oh i have a specific goal, Im trying to break my bench press platau.

  9. #9
    Senior Member KevinStarke's Avatar
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    Might be a stupid question but where exactly do i wrap the bands when using them for bench, the bar on each side and the bottom of the bench?

  10. #10
    big pimpin biggimp's Avatar
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    yes.
    and for squatting, ive seen people stand on the band. looks like it worked, though i dont know how you would do it w/o a spotter holding it down for you before you step on it. (or w/ a monolift)
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  11. #11
    Senior Member bigpoppapump979's Avatar
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    squatting with bands is pain...in your whole body shoulders down. i love squatting with 2 bands linked and tied to the bottom of the power rack. do the reps slow...oh wait, you really dont have a choice or youll end up on your ass

  12. #12
    Senior Member Sensei's Avatar
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    Quote Originally Posted by bigpoppapump979
    squatting with bands is pain...in your whole body shoulders down. i love squatting with 2 bands linked and tied to the bottom of the power rack. do the reps slow...oh wait, you really dont have a choice or youll end up on your ass
    Box squats - that's the choice to make!

    Make sure your rack is heavy enough. I just about killed myself the first time I tried to use bands (for squatting) in a rack that wasn't secured to the floor.

    If you don't have a secure rack, you can anchor the bands by choking them to a hex DB and then placing a 45 (or 45s) over it and then threading the bands through the hole of the plate up to the sleeve of the bar. You will want someone to help you put the other side on the bar at the same time, or start w. the bar on the safety pins and then squat the bar w. bands up to the j-hooks before adding weight.

    A lot of people will use bands on the bench by choking a band around a DB (preferably a heavy hex DB, or DBs w. a 2.5lb plate on each side of it) on each side of the bench. You can use a much heavier band this way as opposed to when you double them.

  13. #13
    Senior Member Anthony's Avatar
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    Quote Originally Posted by Sensei
    Make sure your rack is heavy enough. I just about killed myself the first time I tried to use bands (for squatting) in a rack that wasn't secured to the floor.
    Definitely ... I remember unracking the bar and the entire squat rack came off the ground. It was interesting, but probably not very safe.
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  14. #14
    Back in business WBBIRL's Avatar
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    Thats what I was just thinking.... we have 100 lbers at our gym and they seem like they could hold it down. Nothing in our gym is secured to the floor lmao, nothing.

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    Moderator Adam's Avatar
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    yup, same thing happend to me.
    I had a mirror right infront of me though
    thank god for workout partners
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  16. #16
    Back in business WBBIRL's Avatar
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    Theres a mirror infront of ours too... I think ill just use the 100lb DB's lmao.

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    I use all bands up to Mediums and i dont bench any where close to 700. I dont speed bench though doesnt do anything for me. I can bench more than double body weight though.
    Last edited by Darracq; 06-12-2005 at 01:19 PM.

  18. #18
    Senior Member KevinStarke's Avatar
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    What do you weigh

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    If you are talking to me i weigh a little under 165.I am 6 foot tall so i am a skinny 165 lol. Benched 350 a few weeks ago.

  20. #20
    Senior Member KevinStarke's Avatar
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    wow, 350 at 165 with long arms? thats impressive. You should think about competing, i know the state record for 165 in my state is like 330.
    Last edited by KevinStarke; 06-15-2005 at 01:25 PM.

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    Thats what i am shooting for. I might try a meet in september. I cant afford to go right now. I need to work on a good pause also. I dont bouce but dont pause very long at all. I am not looking forward to wearing a singlet either. Skinny legs lol.
    Last edited by Darracq; 06-15-2005 at 02:25 PM.

  22. #22
    Senior Member KevinStarke's Avatar
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    haha i was a little warry at first but they're very comfortable

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