There are times when people get bored of repeating the same exercises. Of course, you can make your workout more interesting by adding a few uncommon exercises or by changing the number or reps, sets, or the amount of weight you use.
Yet, doing something like this year after year can become a bit tedious and boring. If you’re one of those people who constantly look for something new, then trying to work out while using bands can be a great way to not only make your training more enjoyable but also more rewarding.
While bands aren’t used by many bodybuilders, they are actually very useful, versatile, and can be used on almost any type of equipment. Also, there are different bands you can buy. Some of them are thick and offer strong resistance, while others are thinner and less resistant, however, different bands are used for different exercises.
In most cases, a typical band creates 20-150 additional pounds of resistance at the top of the movement. If you need more resistance, you can use a thicker band. For instance, thicker bands are more useful when doing lower body exercises because these muscles are bigger and stronger. While thinner bands are great for upper body exercises.
Another important thing you should know before starting to use bands is to check whether there are tears or any other structural damages. If you see that the bands you use are damaged, it’s better not to use them and to buy new bands instead. This is because using damaged bands can tear apart while exercising at by doing so shoot up on one side and pull the weights you use down on the other side. So, it’s better to avoid such things before they happen.
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If you don’t know how to use bands while working out, then see how some of the most popular exercises are performed while using bands below.
1. Bench Press
If it’s the first time you use bands while working out, it’s better to use lighter weights so that you could get used to training with bands. While you do bench presses with bands, everything is similar as compared to doing regular bench presses, but you’ll feel that it’s more difficult to push a barbell at the bottom.
2. Back Squat
Start this exercise by using a squat rack with band pegs. If the squat rack you use doesn’t have band pegs, then loop the band through the bottom of the regular squat rack. This exercise is similar to bench presses with bands in the way that the most difficult part the exercise becomes the bottom part.
This is caused by bands that make it easier to mechanically ascend. For back squats, using bands is beneficial because it allows going to full depth, which is something some bodybuilders don’t do if they aren’t performing back squats in the correct way.
3. Leg Presses
You can perform leg presses with bands by attaching two bands together and by running them under the seat. Then, attach both bands to each side of the sled. Also, you should avoid fully locking your knees at the top of the exercise so that you wouldn’t transfer tension to the joints.
Most importantly, make sure to learn how to use bands carefully so that you wouldn’t harm yourself. Also, try every exercise while using lighter weights as it’s more difficult to perform the same number of reps with the same amount of weight while using bands.
If you become proficient at using bands, then there is a huge chance that you’ll see an increase in your strength and muscle mass gains, so it’s definitely worth a try.
See the video about how to use chains and bands for training below: