Date: Wed, 21 Apr 1999 16:46:21 -0700 From: "BIO-FORCE" Subject: Re: Strength_List: Bands Use Have you tried using the bands to reduce the weight in the squat? What I mean is, I put the bands across the power rack so that as I lower the bar and get to the bottom of my squat I hit the bands. This removes some of the weight at the bottom. It allows you to use and feel heavier weights than you would normally be able to use. Then on progressive workouts you remove the bands. The 3 bands I use will support 135 pounds at the bottom of my full squat. So is I have 495 on the bar, at the bottom of the squat I have 360. A few inches up from "full" I might have 400, and as I leave the bands, it is the full 495. It means I can do multiple reps with a weight that would normally be a single. Then over a three week period I remove one band at a time until I am doing the 495 with NO bands. In fact I thought everybody used bands this way. Oh, by the way, I use bungee cords (two red and one yellow) Regards, John A. Casler. Date: Wed, 21 Apr 1999 20:29:45 EDT From: JOCRF19@aol.com Subject: Re: Strength_List: Bands Use In a message dated 4/21/99 5:20:41 PM Pacific Daylight Time, bioforce@email.msn.com writes: << In fact I thought everybody used bands this way. Oh, by the way, I use bungee cords (two red and one yellow) >> Intriguing. I thought everyone used the bands the way we do--strapping the bands to a very low bar at the bottom of the squat rack and then around each end of the barbell so the resistance increases on the way up to the top, but the band is slack at the bottom. I'll have to give this other way a try. How high up do you attach the bands? Midway? I'm trying to picture this (haven't seen it)--bungees attached below the bar racked inside a squat rack? Makes sense. Can anyone say "paradigm shift?" Courtenay Schurman, CSCS Date: Wed, 21 Apr 1999 18:14:57 -0700 From: "BIO-FORCE" Subject: Re: Strength_List: Get on the BAND Wagon Hi Courtney, Yeah, when I heard that people were using "bands" I tried to picture how they could be used. Without having access to any "Westside" tapes I assumed that chains were used to hang on the bar ends and bands were secured to the uprights on a power rack so that when you lowered a bar into them they subtracted some of the weight. So I ran over to COSTCO and bought a collection of "bungee cords" ($9.95). They came in different colors, strengths and lengths. I attached them to the power rack uprights on each side so as I squat they begin to contact the bar as I approach parallel and are at full stretch in the very bottom position just before I hit the safety pins. This is also the position where they offer the greatest support. They can be placed at any height depending on where you want to start subtracting weight. Just be careful not to "overstretch" or break them. (see caution below) You can determine where to place them and the amount of force they subtract by placing an unloaded bar on them and loading it till it sags to your bottom position. Then make note of the number and color of the bands used and the position or holes in the power rack you have it hooked. Obviously power racks come in different sizes so the more a cord is stretched the greater "up force" it gives you. But greater stretch also reduces the amount of vertical travel it will allow. I also suggest you drape a towel over the cords so that the knurling of the bar does not eat into it over time which might weaken them or cause premature failure. The beauty of this method of using bands, is that you get the real feel of the heavier weight and develop the "head" needed to handle it. Then as I mentioned, you, "over a period of workouts", begin removing bands, one by one" until you are using the weight without bands, full range. It can be used for benches, squats and Deads (although I haven't done deads with it yet) as long as you do all the exercises in a power rack and stretch the bands across the uprights. They also could be used at the top of movements (to add force) in the same way. Have fun, give it a try. A WORD OF CAUTION! Don't use this set up without safety bars at the maximum stretched position. If you were to lose a weight (unlikely since it is lighter in the weak position) you might break the band or pull it loose from where you fastened it. This could cause it to sling through the gym at a very dangerous speed. The potential for injury is great if you use these without setting up the parameters of safety. Regards, John A. Casler