Many of us begin the new year with a resolution to get in better shape. To accelerate gains in strength and break through last years' training plateau, incorporate resistance bands into your training program.
A training plateau occurs when your body no longer responds to the same stresses. The human body is so great at adapting that it requires different training methods to maintain progress. Adopting new ways of doing traditional strength training exercises is a great way to "shock the system" and elicit new muscle growth.
Bands are a great tool because they provide resistance in both the concentric and eccentric parts of the exercise, resulting in more muscle fiber recruitment over a large range of motion.
Resistance bands should not be your sole training focus. But both novice and trained lifters can benefit from incorporating bands into their training programs.
If you're new to training, bands teach your body how to fire the right muscles as the band tension grows toward the top of the lift. If you're more experienced, bands can build strength, stability and explosiveness—keys to improving lockout techniques when lifting heavier weight.
Pick a band with a resistance appropriate to your strength and the exercise you are performing. Secure the band so the length gives resistance even at the bottom of the exercise.
Supplement your current training program with resistance band work for four weeks. Substitute one traditional exercise for a resistance band version. You should experience a noticeable improvement in your strength.
- The Many Benefits of Resistance Band Training
- Three Resistance Band Exercises to Replace Dumbbells and Increase Intensity
- 2 Resistance Band Circuits to Build Muscle and Endurance
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