In what situations or with what trainees do you use bands and/or chains in your coaching?
I am an advocate of attaching band to the bar as much as possible.
Research and empirical data demonstrate that in an exercise approximately 30% of the muscles in an exercise are overloaded. That menas 70% of the movement is underloaded.
Why not attach band and/or chains an overload all of the muscle in and exercise? It is comparable to performing a compound exercise vs an isolation exercise. You work more muscle groups with a compound exercise.
Not only that but research shows that strength increases much more with when band and/or chains are attached.
My friend, Mike Berry with StrengthCats (BSN Bands) pass away a few years ago. Mike had some great written some research articles.
However, his family let the site go. So, a lot of Mike work and other articles like mine disappeared. Mine can now be found at liftinglarge.com
However, I did find this information/article from Mike. http://www.bodybuildingpro.com/explosiv ... tions.htmlSummary of findings: Twenty university athletes with at least two years of weight training experience took part in a 20-week study to determine which method was better � Variable Resistance Training or Standard
Resistance Training. Results: The Variable Resistance Training group increased their free-weight Bench Press 74.5 lbs. (252.5 lbs. to 327.0 lbs. - a 29.5% increase), while the Standard Resistance Training group increased their free-weight Bench Press only 36 lbs. (259.5 lbs. to 285.5 lbs.- a 14% increase).
That right! It's not a typo. Variable Resistance Training group had an increase of 74.5 lbs. to only 36.0 lbs. for the Standard Resistance Training group.
Do bands or chains take the place of board presses or floor presses?
Great question. Board presses, floor presses and Partial Movements in a power rack all fall into the same catagory, Partial Movements.
They elicit a different training response due to the heavy loads that you can lift. They appear to reprogram the central nervous system, build tendon strength a bit more, reprogram the Goli Tendon Organ, etc.
They even reprogram you mind. After you quater squat 600 lbs you head will tell you a 300 lb haff squat feels lighter and better.
Would they benefit weak old men like me who have not been powerlifting all their lives like you?
I attach band to just about all of my movements: Lat pulldowns, tricep push downs, upright rows, curls, presses...
I Reverse Band load other exercies. Attaching the bands to the top of a power rack and the bar. The bands deload the bar on the way down and reload it on the way up.
With Reverse Bands I perform: Power cleans, hi pulls (Olympic) bench press throws, jump squats, etc.
I attach band to the kettlebell for kettlebell swings. Thus, as you swing the ball up you encounter more resistance.
I attach bands to the ab wheel, ab bench, etc.
You can EVEN attach a band to your fork and spoon when you eat to increase strength levels.