Resistance Bands as % of Weight Lifted

[LiftingDukkha]

Sorry for double posting, but I'm really not sure which forum - Weight Training or Power Lifting - this more applies to.

I finally began using rubber bands with some precision. According to the Resistance Bands I have, I used the Bands in such a way that my Squats increased by 50% in total "weight" (resistance) at the top of each rep.

Resistance Bands training is also called Variable Resistance Training. I read that for a submaximal 10-Repetition Maximum set, the body exerts about 75% maximum force at the bottom of the rep, but the force required near the top of the rep decreases down to about 50%. So Resistance Bands compensate for this increase in leverage by adding more resistance at the top of the lift.

My question is, If I do a Dynamic Effort set with, say, 50% of my 1 RM, and add Resistance Bands that push the total resistance up to about 75% 1 RM at the top of the lift, is that too much? Just right? Too little?

If I do Dynamic Effort sets (like WSB) with 50% 1RM on the barbell (at the bottom of the lift), how much resistance should I add at the top of the lift? Is 75% 1 RM too high, or okay?

 

[calder]

Sorry for double posting, but I'm really not sure which forum - Weight Training or Power Lifting - this more applies to.

I finally began using rubber bands with some precision. According to the Resistance Bands I have, I used the Bands in such a way that my Squats increased by 50% in total "weight" (resistance) at the top of each rep.

Resistance Bands training is also called Variable Resistance Training. I read that for a submaximal 10-Repetition Maximum set, the body exerts about 75% maximum force at the bottom of the rep, but the force required near the top of the rep decreases down to about 50%. So Resistance Bands compensate for this increase in leverage by adding more resistance at the top of the lift.

My question is, If I do a Dynamic Effort set with, say, 50% of my 1 RM, and add Resistance Bands that push the total resistance up to about 75% 1 RM at the top of the lift, is that too much? Just right? Too little?

If I do Dynamic Effort sets (like WSB) with 50% 1RM on the barbell (at the bottom of the lift), how much resistance should I add at the top of the lift? Is 75% 1 RM too high, or okay?

You should always use the mini's when doing upperbody. Using heavier bands is a recipe for shoulder/ rotator cuff disaster.

 

[LiftingDukkha]

Thanks for your reply man. So far I haven't even used bands for anything but Squat. I don't think I'll use them for DL (do clean & jerk instead) but I plan to use them for Good Mornings. As for Bench, I'm a bit ambivalent. I think I might just use them for lowbody only. My gut feeling is I can get real good use out of bands & DE training for Squats & other lowbody but I really don't need it for my bench. These bodyparts on me seem quite different since my legs etc. are used to more endurance type activities & need to be trained on explosive power.

 

[wnt2bBeast]

You should always use the mini's when doing upperbody. Using heavier bands is a recipe for shoulder/ rotator cuff disaster.

as long as you adjut bar weight its fine
ive used a circa max bench phase with pretty good results
extremely ruff though