I watched one of the guys at the gym doing some band work (bench) but he was really grinding out his reps (ie. Rest-pause with bands)
I had a chat with him and he swears by it for tricep strength for short bursts of 2 to 4 weeks.
A bit too close to asking for trouble for my liking but I am curious is anyone else uses bands in this way? I hadn’t seen anyone who looks like they know what they are doing do something like this before
Yes but I’ve literally only ever seen him use bands to and past failure on a bench with anything remotely impressive.
I can’t really get past the idea of a heavy barbell being slingshotted (?) at vital areas of your body if things go wrong lol
Incidentally, I once saw a guy doing squats where he would basically jump to the bottom of the squat then spring back up super fast as soon as his feet touched the floor. Also an impressive athlete, also very perplexing how he progressed that far without breaking lol
As you noted, the amount of tension is dependent on your training objective for Speed, Power or Limit Strength Training.
Below is a guideline.
Limit Strength Training With Bands and/or Chains
Limit Strength Training is the use of 85% plus of your 1 Repetition Max for 1 - 3 Reps.
The bar load and chain/band tension (total amount or chain and/or band resistance at lockout) needs to so heavy that it is a slow grind all the way through the movement.
Power Training With Bands and/or Chains
Power is developed with moderate loads of between 48 - 62% of your 1 Repetition Max.
Speed Works as defined by Westside is a misnomer. Based on the percentages Westside recommends and uses, it is Power Work.
The amount of chain/band tension used for Power Training is dependent on the bar load, as well. The bar load plus the chain/band tension needs to total at lockout at around 48 - 62% of your 1 Repetition Max.
Speed Training With Bands and Chain
Speed is developed with light load of 10 - 40% of your 1 Repetition Max… The bar load plus the chain/band tension needs to total at lockout at around 10 - 40% of your 1 Repetition Max.
The Inverse Relationship Between Bar Load and Chain/Band Tension
The total bar weight plus the chain/band tension (resistance) in the locked out position of the lift determines if you are training, Limit Strength, Power or Speed.
In each method there is an inverse loading relationship between the bar load and the amount of chain/band resistance used.
When you increase the bar load, the chain/band resistance needs to be adjusted down.
When the bar load decreases, the chain/band resistance needs to be increased.