Different Kinds of Bands

BNS Bench Press Specialist Bungee Bands

The BNS Bungee Bands can be used for the squat or bench press. They make the resistance greater through the concentric (limb-lengthening) portion of the lift. This means the weight will feel heavier at the end of the lift, which keeps the muscles working hard throughout the entire range of motion.

They have been shown in research to improve maximum force and power when used at percentages of 85% of 1RM in the squat, and to improve body composition and strength measures over those not using during a short training cycle.

There are blue and red bands. The blue are thicker than the red, and provide more resistance.

A simple table to figure out how much resistance the bands are giving can be found at this site. Note: You must have the free Adobe Acrobat Reader to view the page.

For those of you who want a little more precise measurements, below is a table that gives the exact resistances that these bands provide.

Length (in.)	Resistance (lbs.) - blue/red
18	17/7
19	20/8
20	22/9
21	25/10
22	27/12
23	29/14
24	31/16
25	33/18
26	35/20
27	37/21
28	40/23
29	42/25
30	44/26
31	46/28
32	48/30
33	54/34
34	58/39
35	62/44

1) Hook up one of the bands following the directions posted here. Note: this is for setting the bands up on a bench. For a power rack or squat rack the set up is the same, except instead of the chains forming a "V" using three hooks on the bottom, they would run parallel to each other on either side of the rack (which would require four hooks).

2) Perform one full repetition of the exercise to be performed, and measure between the insides of the black tape on the ends when bands are fully stretched at the end of the repetition

When using bands, the weight on the barbell needs to be adjusted. Lets consider the following example:

Problem: You are doing 5 sets of 5 repetitions, using the same resistance for each set. You want to do 100 pounds total resistance for each of these sets. You want 20% of your resistance to come from bands. How much weight do you put on the bar, and how many pounds worth of band resistance do you use?

1) Decide how much weight 20% of your desired average resistance (in this case 100 pounds) would be. Here it would be 20 lbs.

2) Hook up the bands so that the desired amount of band resistance (here 20 lbs.) is applied at the top portion of the lift (see above on how to do this).

3) Take your band resistance weight (in this case 20 lbs.), and divide it in half. In this example that would be 10 pounds.

4) Take your total from step 3 (here it is 10 lbs.), and subtract that from your total resistance resistance for the exercise. In this case that would mean that a total of 90 pounds would be on the barbell (including the barbell itself, which weighs 45 lbs.).

So, in this example, the bottom of the lift would be applying 90 lbs of resistance (90 lbs. of barbell weight plus 0 lbs. of bands). The middle would be applying 100 lbs. (90 lbs. of barbell weight plus half of the total band resistance, which here is 10 lbs. of bands). And the top would be applying 110 lbs. (90 lbs. of barbell weight plus the total resistance from bands). As you can see, your average is still 100 lbs., but you are spreading the weight around during different parts of the lift to take advantage of where you are the strongest.

BNS Squat Sling Bungee Bands

Squat Sling Bungee Bands can only be used during the squat. They make the bottom portion of the lift easier. Essentially, you sit down onto them and they "spring" you upward. This allows you to overload the top portion of the lift, but in a different way than the BNS Bungee Bands do. They are made out of the same blue bungee courts that the other bands are. They can be used either as a single set, or doubled up to provide more "spring." Below is a picture of the double set.

Very limited research has been done on these. However, preliminary findings are that they may increase maximum force production when used at resistances near 80% of a person's one repetition maximum when used as approximately 30% of the total average resistance during the set.

When using the single set, you will receive 40 pounds of upward "spring." When using the double, you will receive 80 pounds worth. Both of these measurements are based upon the bands moving downward to approximately 18" below original height. For a person with a height of 6'0", this would mean that they would have to descend until their thighs were about parallel with the floor.

Like with the BNS Bungee Bands, the barbell weight also needs to be adjusted when using the Squat Sling Bungee Bands. I will use the same example as above to show how to adjust the weight for these.

Problem: You are doing 5 sets of 5 repetitions, using the same resistance for each set. You want to do 100 pounds total resistance for each of these sets. How much weight do you put on the bar? Note: I am using the single sling (40 lbs. resistance) in this example.

1) Remember, we have a fixed resistance of 40 lbs. "spring" from bands. This means we do not have as much control over the percentage of resistance that comes from the bands.

2) Take the "spring" that the bands provide (40 lbs.) and divide it in half. In this case that number is 20 lbs.

3) Take that number (20 lbs.) and add it to the total resistance you are trying to achieve (100 lbs.). Put this amount of weight (120 lbs.) on the barbell.

So, in this example, the top of the lift would be applying 120 lbs. worth of resistance (120 lbs. barbell weight, 0 lbs. "spring" from bands). As you descend, the bar starts to feel lighter because the bands are pushing you upward. So, in the middle of the lift the net resistance is 100 lbs. (120 lbs. from barbell weight, 20 lbs. of "spring" from bands). At the bottom the net resistance is 80 lbs. (120 lbs. from barbell resistance, 40 lbs. of "spring" from bands). Your average resistance is still 100 lbs., but your are overloading your skeleton and tissues in a different way than with regular weight training or even the BNS Bands, which can help create adaptation, and thus gains.

It may seem difficult to imagine how to figure out the resistances, even with examples (at first it did for me, too). But, after you do it a few times it becomes very easy to figure out, so don't let that part discourage you from trying them out and make your own judgments.

Below are links to places where you can find out more information about these two kinds of bands: