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?

 

[Chambewy20]

Typically, guys do the DE days in waves, 50%, 55%, 60%, dependant upon the strength level. The best way to gauge it is ask your self if your doing it fast. Say your doing 9 sets, you should be the fastest during sets 6-8 when your good and warm but not as fatigued, dependant upon your fitness level.

The easiest way I can tell you is to just see if your doing what the exercise is intended for, speed. If your last set is the speed of an ME movement, your going too heavy, if your dragging as after the third or fourth set, too much weight or lack of stamina, drop the weight. Speed days are when you work on technique, form, stamina, all those things. I started going with a weight for the first three sets, jumping 30 for three, then another twenty or thirty for three.

Also, don't use the bands all of the time, rotate 3 week waves of chains if you got them or free weight. Also, band tension and associated poundages are very hard to determine. The real band tension only comes into play on the second half of the concentric phase so say you got 365 bar weight plus a set of greens or mediums, you add 100-150 pounds on top of a squat but they mostly deload from top to bottom.

In a nutshell after all that crap, try it and see if it works, try not to do two ME days per week because that's what happens when you start throwing all kinds of weight.

Also, if you want to feel what a true DE day is, don't use any gear on DE day but use 50% of your geared up max as the standard.

Hope this helps.

 

[wnt2bBeast]

the other thing i would add: make sure your bands are mounted properly..there should be tension on the bottom..if not you dont have them set up right and really arent going to get te full benefit of them

 

[LiftingDukkha]

Thanks for the reply, man. I'll try to take to heart your advice about going for speed. The bands I have (not JumpStretch bands, actually "BNS") come with papers that claim to tell how much resistance is added at top. I do have tension at the bottom, too.

I did a sort-of DE squats a few days ago with the bands, 10 sets of 3, and now I'm sore as hell but that's okay. But I think I was doing the reps too slow, so I will use less bands resistance & try to go faster. (I have done fast-rep lifts with just free weights before. Using the bands is definitely different, at least it affects my body it seems.)

Again, thanks for your tips.

 

[wnt2bBeast]

youll need someone else to judge your speeds
the bands will make your lifts feel slow when in reality they are not..you cant compare bands to free weight

 

[BadboyAl]

1st off make sure your using the correct bands.

For Squat you dont use mini's, use the light bands..

thats 30-50lbs per band. So your actually adding 60lbs at bottom.

You should be using about 40% 1rm for DE Day with light bands. If your squat is under 500lbs. (This is also verified by EFS Q&A section)

I dont even bother with DE day. Not needed unless your lifting extreme weight.

 

[LiftingDukkha]

1st off make sure your using the correct bands.

For Squat you dont use mini's, use the light bands..

thats 30-50lbs per band. So your actually adding 60lbs at bottom.

You should be using about 40% 1rm for DE Day with light bands. If your squat is under 500lbs. (This is also verified by EFS Q&A section)

I dont even bother with DE day. Not needed unless your lifting extreme weight.

Hmm, that's interesting. 40% 1rm for DE day + the bands? Wow, that's lighter than I thought.

The "BNS" bands (found at www.strengthcats.com) I have come with a chart that gives the resistance per band per length of the stretched band. They even added a handy tape measure. So if they're not way inaccurate, I should have some idea of what resistance I have (though I still need to find out what the resistance is at the bottom).

I like the DE days. I keep meaning to incorporate them more often. Everytime I do one I feel like I've done something real good for myself. The WSB gang proves that they work. No way I'm a WSB-er, since they all seem world-class. But it still makes a lot of sense to me, since it's a way to get good, hardcore workouts in, every week without ever needing to take any time off or get weaker.

 

[wnt2bBeast]

I dont even bother with DE day. Not needed unless your lifting extreme weight.

this statement is completely false
you dont get to te big weights with shitty form and unable to produce force!!
DE day is just as if not more important than ME day

 

[BadboyAl]

Statement is not false...

It's my opinion.. Some people need it, some dont..

My opinion is back up by such routines as Joe Defrancos: West side for skinny bastards... routine..
(what makes u think we need to do DE squats?)

No one is doing DE Squats or Bench. But they keep growing..

Even some of the powerlifters at WSBB feel it doesnt do much.

 

[Quadsweeps Sister]

I have to also disagree with you about DE training. I feel it has its place where someone is trying to increase their strength. The dynamic method is something people adapt quickly to, thats why you always have to vary your speed work; waves, techniques, weight percentages, intensities and so on. There is a place for it. Speed work doesn't increase your 'absolute strength' it increases your force development and explosive strength. But there are ways you can use your DE exercises to build absolute strength.

Think of a football running back, track athlete, or a big bench only PL. Each has a different goal. All want stamina, all want a certain level of strength and agility, but which one wants explosive strength? Who would benefit from force development? We can understand the football & track athletes requirements for these, but what about the big bench guy? The explosive strength and force control he utilizes in controlling the weight rapidly down and exploding it off his chest during a max bench can prove these DE techniques useful.

Something Louie does state is some athletes are very explosive but lack a high level of maximal strength. They are very fast with light weight, but as the load grows to near max, 95% and higher, they slow considerably. This can be corrected by using a higher percentage of band tension-65% of total bar load. This slows the movement down while developing absolute strength. This shows that DE exercises have many levels. Its not all about moving the weight as fast as you can all the time. Its also about gradually building your speed work exercises as well by doing things like increasing band tension, etc. and this in turn does build absolute strength. Building your overall physical condition and stamina through speedwork, GPP, and restorative and special strength training all have a place in making a person a better athlete overall, which in the end is what many of us are trying to achieve. Take care.
__________________
Mythicwrld

"We deceive ourselves when we fancy that only weakness needs support. Strength needs it far more."

 

[wnt2bBeast]

Statement is not false...

It's my opinion.. Some people need it, some dont..

My opinion is back up by such routines as Joe Defrancos: West side for skinny bastards... routine..
(what makes u think we need to do DE squats?)

No one is doing DE Squats or Bench. But they keep growing..

Even some of the powerlifters at WSBB feel it doesnt do much.

no one said you cant have an opinion
most people that state "ohh even some of te regualr westisders dont do this or dont do that" do not realize that these people are very elite lifters who got where they are by following WSB to the letter..take Donnie thompson he has changed around some things but for the most part its still westside but he knows what he has to do..

what does Louie always say "dont do what Chuck does"

good post sis