Increase
both your maximal strength and explosive strength by training with
free-weights combined with bands - adjustable for different strength
levels and easy to use BNS Max-Bands System - Click
Here!
|
Battle
of the Bands: Bench Press Cross-Training Workout
By Mike Berry,
President/Owner of Power-Up USA, Inc.
|
|
Battle of the Bands: Bench Press Cross-Training Workout – For
those who haven’t heard as yet, strength training with bands and
weights (i.e. elastic bands attached to a barbell) is the latest
significant breakthrough in strength and power training. The studies are
starting to pile up and the theoretical basis behind variable resistance
training with bands and barbells is being verified. Simply put, this
method works and because it works, it is here to stay. With that said,
let us put together a little Bench Press Bands workout that takes advantage of
the unique features of my BNS Max-Bands Free-Weight Variable Resistance
System. |
| This
Bench Press Bands workout is a form of pyramid training and is designed to
build muscle, strength and power concurrently, thus the use of the term
"cross-training”. The unique feature of this workout is that
there are only two weight changes; 50% to 60% and 60% to 70%. The
overall resistance is manipulated by moving the bands up and down the
3D-ring straps and by adding or subtracting the Bench Press Bands. The table below reads
from top to bottom and from left to right. For more details see the
column description at the bottom of this page. |
| 1 |
2 |
3 |
4 |
5 |
6 |
7 |
| Average
resistance for a 300 lb 1-RM |
%
of 1-RM |
D-ring
Setting |
Bench
Press Jump
Stretch Max-Bands |
Reps |
*Tempo
Speed |
Rest
Period after each set |
| 45 |
bar |
none |
none |
15 |
slow |
none |
| 165 |
50% |
bottom |
1
pair |
8 |
moderate |
1-2
min. |
| 200 |
60% |
middle |
1
pair |
6 |
moderate |
1-2
min. |
| 235 |
70% |
top |
1
pair |
4 |
fast |
2-3
min. |
| 260 |
70% |
top |
2
pair |
2 |
fast |
2-3
min. |
| 285 |
70% |
top |
3
pair |
1 |
fast |
2-3
min. |
| 235 |
70% |
top |
1
pair |
6-10 |
fast |
1-2
min. |
| 230 |
70% |
middle |
1
pair |
6-10 |
fast |
1-2
min. |
| 225 |
70% |
bottom |
1
pair |
6-10 |
fast |
none |
|
| Column
1: |
Gives
the average weight/band resistance for each set for someone with a 300
lb 1-RM. |
| Column
2: |
Gives
the % of 1-RM weight to be used on the bar. For 1-RM's below 250 the
percentages need to be lowed by 5%. For 1-RM's over 350 the percentages
need to be increased by 5%. |
| Column
3: |
Gives the D-ring setting
that the bench press bands are to be attached to. |
| Column
4: |
Gives the number of bench
press bands that are to be used on each set. |
| Column
5: |
Gives the number of
repetitions for each set. |
| Column
6: |
*Gives the "Tempo
Speed". |
| Column
7: |
Gives the rest period after
each set. |
|
*Tempo Speed: controlled
eccentric lowering phase - followed by a slow, moderate or fast
concentric pressing phase
|
|
– Please
Lift Safely: Always Use Weight Collars and a Spotter – |
|
