Adding Bands to my Workout

Bigger Stronger Leaner Competitive Bodybuilding
1

I am going to look to order and use bands in my workout to do some speed lifting. Looking on the site I saw that Dave Tate recommends one kind of band.

Looking at the bands I am confused a bit on which to use and how to incorporate that into my workouts.

For example: I bench about 290 1rm. According to most speed workout recommendations I am seeing a 8x3 workout using roughly 50% of my max so around 145lbs. Does this weight include the resistance of the band in it? From what I understand “weight” of the band tension varies as you move up. How do you apply this to your bench?

Also in terms of which band to use, I am seeing that there are mini bands as well as light bands. Any suggestion from people who use them on what somebody like me would want? I figure I wouldnt go above using the Light band at least to start with, but should i just use the mini or super mini band initially?

Any advice or help on this is greatly appreciated. If there is anything else I didnt mention that you can add is great.

2

I’d recommend posting this in Strength Sports, you’ll get more responses.

My experience with bands is limited but I think the best choice is the light bands. For instructions go to the westside barbell side and read Louie Simmons’ articles about bands, they go in good detail

3

Read the Louie Simmons articles to familiarize how and why to impliment bands. As for speed work, you can use straight bar weight. The only difference is you’ll use a higher percentage of your max, like between 60-70%.

4

[quote]Doug Adams wrote:
Read the Louie Simmons articles to familiarize how and why to impliment bands. As for speed work, you can use straight bar weight. The only difference is you’ll use a higher percentage of your max, like between 60-70%.[/quote]

To go along with that, the stronger you are, the lower percentage you should use. You will also use more bar weight if you are an equipped lifter. A raw lifter with a sub 300 bench probably doesn’t need bands at all, but if you’re going to use them, you can get away with a little more bar weight.