Unique Techniques for Strength Building
I am often asked if resistance band training can build strength and my answer is always the same. If RBT challenges your muscles to work and you can vary the resistance during workouts, then muscles will get stronger.
The exciting thing about using resistance bands to build strength is the fact that there are several ways to challenge the muscles to work harder. They also offer secondary effects that increase flexibility, enhance muscle reaction time and create great muscle definition.
Let me share with you 4 unique strength building techniques using RBT that will provide multiple benefits besides just getting stronger.
#1: Change up your direction
A muscle is only as strong as its weakest pattern of contraction. In the past I have discussed the importance of strength training muscle groups in multiple patterns using multiple force vectors or directions.
Muscles are 3-dimensional which means they have muscle fibers that contract in 3 different planes.
Strength training a muscle group in the same plane of movement all the time will only strengthen the muscle fibers in that pattern. Therefore, as soon as the same muscles are used following a different contraction pattern they demonstrate significant weakness.
You want 3D strength to avoid inflexibility or muscle dominance issues. To maximize total muscle strength, you must change up the pattern of contraction so all muscle fibers get challenged.
RBT’s lightweight pliability allows any primary muscle contraction pattern to be quickly modified to be performed in a different plane of movement or using different force directions. For example, pushing, pulling and pressing can all be trained using rotation or sideways movements while implementing a vertical or horizontal force.
Here is an example of how easy it is to change up horizontal pushing movements using RBT.
Keep in mind, with all the band push-up variations you have available, you can train more vertically.
#2: Create rest FREE rest sets
A typical strength building workout builds in a certain level of time between sets to allow muscles to recover.
However, a simple way to challenge muscle strength is to eliminate or make the rest between sets as minimal as possible. By doing this it requires less resistance and less workout time while still creating the stimulus needed to build strength.
The key to doing a rest free set is to be able to transition from exercise to exercise quickly and efficiently. RBT’s ascending resistance allows you to change up resistance instantly without having to take time to change weights or tools. Another benefit is that it allows you to quickly flow from one exercise to the next.
This makes RBT a very effective strength training tool when it comes to implementing this unique rest free strength building technique.
Bicep – Tricep rest free set
This same rest free training can be used with Chest Press – Squat Row or Shoulder High Pull – Push Press.
#3: Eliminate counting reps
Most people like to measure their strength by the number of reps they perform on each set, which is a standard training approach. However, what they are actually doing is applying a certain amount of reps with what they feel will be a certain level of intensity.
Who needs to count reps if intensity is what you’re after? Eliminate the counting and instead do time-based sets where the goal is to create a specific level of perceived intensity that can be set regardless of the body’s energy level.
This eliminates the concern for knowing specific weights and having to count reps. Instead, it allows you to focus on movement quality, speed of reps, effort and muscle contraction.
Training with band resistance does not provide you with the ability to specifically measure how much resistance you are training against.
However, it does allow you to change resistance on the fly during a set. This is perfect for time-based sets.
If you are looking for a great app to set up your time-based sets, I highly recommend Seconds Pro.
#4: Doing negative reps
Typically, negative reps are used for just a few reps at the end of the final set of an exercise.
You reach failure, and then a partner helps you through one, two, or three additional reps. Essentially you’re only controlling the lowering portion (or eccentric phase of the lift) while your partner assists you through the positive portion or the concentric phase of each rep.
Studies have revealed that you can produce 20 percent or more force eccentrically than concentrically. Adding in a negative-only band set to the very end of your primary exercise is very easy to do. Since it’s bands you don’t need a partner to spot which makes training negative reps very easy to implement.
The great thing is with bands you can load up the resistance by just stretching out the band further. Therefore, if you are experiencing a high energy training day, you can quickly increase the negative load.
Keep in mind this is going to require larger bands. Don’t try to maximize resistance by over stretching a small band and risk tearing it.
Negative chest training with bands
Unlimited Band Resistance
Training strength will require having enough band resistance to accommodate any exercise. Our most popular strength building band package for active adults is the Advanced Band Package.
This package will provide over 400lbs of resistance. Make sure to add in an Accessory Kit to ensure you have everything you need.
