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Progressive Overload in 10kg Increments with Resistance Bands?

I am wondering is it possible to progress on squat with +10 kg resistance band increments. My squat progress will be similar to the following program:

5 * 3 60 kg 5 * 4 60 kg 5 * 5 60 kg

5 * 3 70 kg 5 * 4 70 kg 5 * 5 70 kg

5 * 3 80 kg 5 * 4 80 kg 5 * 5 80 kg

I fear to hit weightlifting plateau. Also, any adjustment advice on reps will be appreciated. And how long I can progress with this progression, can I get long term results such as 150 kg squat with this progression. Thanks.

Why would you want to use bands?

You can get stronger by continued increases in resistance matched with appropriate recovery.

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You’ve got to remember adding bands will only make the top half of the squat heavier. You’d get good at squatting against bands. Take them away and put on straight weight equivalent to what the top weight was with bands and you’d probably be in trouble.

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Main things with bands you cant be certain the exact amount of resistance.

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Yes, this is absolutely true, but I don’t plan to return free weights for a 3 year. I will try to go 150-200 kg only using resistance bands. If I decide to return free weights(which is not possible at this time of my life because of traveling) I think that I will be able to quickly build up with free weights because I will have muscles that execute squat.

There are average resistance measurements of bands. But I have dynamometer to calculate the resistance of band on the top of the squat position.

Resistance is resistance and your muscles will respond to the stress bands apply. That said:

  • You will be heavily deloaded at the bottom, potentially fully deloaded. Missing that ROM all the time is going to limit muscle growth and therefore stregth
  • Bands are very stressful, more so than free weights. You are less likely to be able to go as long as with free weights before plateauing.
  • 10kgs is a big jump. You’re going to have to be smart about your programming.
  • Bands lose tension/taughtness over time. It’s going to be difficult/pain in the ass to know how much you are lifting
  • You may not see good carry over to your squat (which is your goal). It’s going to be a kick in the dick if you training for a year to get a 150kg banded squat only to get pinned by 100kgs of iron.

tl;dr If weights are available, they are a good solution to the above issues. I can think of zero reason not to use iron and have no idea why you wouldn’t use them.


You’ll get buried in the hole. If you want to squat 200 kilos, you need to be able to get 200 kilos out of the hole.

Hang on, does that mean no barbell as well?

Are there no gyms where you are going?

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I’m genuinely intrigued how you’d go about doing a 200kg squat with just resistance bands? How would you hold them?




For clarification what is your current best squat?

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I’m picturing the greatest wedgie of all time.

There are advanced thick bands which is nearly 200 lbs.I am going to buy two pieces of 200 lb band and one piece of 40 lb band.

I can do back squat with 110 kg barbell but resistance bands require different nervous system activation because of that I will restart progression with bands.

Are you talking about dynamic work?
Not sure what you mean about different regarding the nervous system unless your meaning slow verses fast twitch muscle fibers
You are aware the reason what the purpose of bands are for in regards to pairing them with a barbell? If not it’s to compensate for a person’s normal strength curve. Allowing for a more constant range of resistant as one goes from a less favorable leverage position to a more favorable one. Which is very good thing for guys who compete in gear to consider. May I ask where you got the notion of exclusively squatting with bands?

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But the way bands work, there is no tension at the bottom

There can be depending on their length and how you rig them.

For example, on an elite rack you can attach posts at the outer base of the rack, double the bands over themselves and place them over the posts to have accommodating resistance on the dead lift.

This can also be reconfigured with another set perpendicular to the bottom bands to give you good tension through the squat.

(among Many other ways of rigging. it’s virtually unlimited)