Bands.
They aren’t just for the big three lifts.
They are incredibly useful and inexpensive tools that you can use in the gym and out of the gym to:
- Correct strength imbalances
- Build muscle
- Improve recovery
- Get stronger
- Accrue volume without stressing the nervous system
- Make exercises easier or more difficult depending on set up
Today, I am going to focus on exercises you can do in between sets or as at home/work on off days to add volume and speed recovery. I’ll list them in no particular order.
5 Things to Do with Bands That You Probably Aren’t Doing Now
Banded Overhead Squats/PNF Squats
Banded Reverse Fly
Lying Banded Hamstring Curl
Lying Pullover
Banded Curls
Why these 5?
Well, we all know you can add bands to bars for squats, benches and deadlifts, and everyone does pushdowns and pull-aparts with them right?
The exercises I chose today are a little more uncommon, and they all have value.
They hit areas that just about everyone can use a little extra work on.
- Upper back
- Rear Delts
- Lats
- Biceps
- Hamstrings
I suggest either adding these in during your training as Active Rest between sets of Accessory work, or doing them on off days as a light, extra workout.
Micro bands and mini bands are preferred.
I also like to use very high reps on stuff like this.
You can either do sets of 20 or more, working up to 50,60 or more reps per set.
Or.
You can pick a number and hit it in as few sets as possible. Then the next week, do the same but get the total number in less sets.
After that, add reps and repeat, or change exercises.
100 reps is a good starting point for most people.
The high rep work get the areas worked flushed with blood and gives you a good pump. This helps to speed recovery on off days while building strength.
And, it’s not very demanding on your nervous system which makes it easy to get done and recover from.
It also increases your work capacity and local muscular endurance.
There is virtually no down side to adding this to your training, only up side.
Did you miss last week’s log?
Oh, yeah, follow us on Instagram too.
@TPSMalden
@tpsmethod
DM ME QUESTIONS THERE TOO!
You might be featured in a Coaching Log
And @tpsmethod
SHARE THIS!
#bostonsstrongest
Vincere vel mori
C.J. Murphy
January 9, 2020
