Strength Training Articles and Programs

Choose the right band length and resistance for pressing, pulling, leg work, and accessories. Includes six elitefts demonstrations, real setup photos, and correctly labeled two-band calibration charts.

Start with the setup, not the load. Matt Wenning’s video and elitefts manuals explain low anchors, doubled bands, reverse bands, and checks for the squat, bench, and deadlift.

John Meadows built some of the smartest band training ever put on camera, and the Mountain Dog Band Pack gives you the exact nine bands to run seven of his workouts today.

Weeks out from hip surgery, I worked up to 600 with 400 pounds of chain, and my body had already told me not to.

Resistance bands are one of the most versatile and underused tools in strength training. Here's every way to use them, from accommodating resistance on the main lifts to rehab, speed work, and keeping a beat-up body in the game.

Most lifters negate the rehabilitative benefits of band pull-aparts by prioritizing heavy resistance over the necessary postural control and scapular movement required for shoulder health. To truly resolve shoulder pain, the exercise must incorporate dynamic rotation—starting in a pronated position and rotating externally 90 degrees—to allow the shoulder blades to achieve full downward rotation, depression, and retraction.

Highlighting the versatility of resistance bands, Coach Joe Riggio and Dan Goodman demonstrate how this low-impact tool enhances training through applications ranging from warm-ups to assisted lifts like Nordic glute hams. They emphasize that bands have been a staple in their programming for nearly 20 years, serving as an essential tool for athletes of all ages to improve explosiveness and joint health.

If your joints are beat up and you need something that actually works between now and your next training session, floss bands might be the most practical recovery tool you're not using.

Dr. Pat Davidson breaks down the billionaire myth of accidental muscle growth, the meathead bell curve, and how high-ground training choices change everything for hypertrophy.

Dr. John Rusin redefines functional training not as a specific exercise, but as a complete human movement system that ensures you maintain physical capacities for life. He argues that adopting a "movement mastery mindset"—prioritizing foundational skills like breathing and bracing—is essential to avoid orthopedic breakdown and break through performance plateaus.

The Belden Bar is a highly unique training tool that adds rotational torque to traditional closed-chain movements like push-ups and glute bridges, exposing muscular weaknesses and demanding intense full-body coordination.

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Dr. Pat Davidson breaks down the three mechanical variables that determine whether an exercise builds muscle, inoculates against injury, or gets you hurt.

The walkout costs you reps you should be making, and a monolift fixes it before the bar even leaves the hooks.

Bob Merkh of Atlantic City Barbell breaks down a full-body resistance band workout system you can run from a hotel room, a classroom, or a beach in Panama.