When to Use Bands:

Bands can be used to accomplish many different training goals (strength, power, explosiveness, starting strength - to name a few), and can be used to some extent during almost any part of the training cycle.  There is a great deal of anecdotal evidence which suggests that bands may be easier on joints than traditional forms of resistance training.  This suggests they may be useful during the latter stages of some rehabilitation protocols, or for some elderly.

Like anything else, they can only be used for several weeks at a time before you need to try something else to keep your body guessing and adapting.  After not using them for a while, you can go back to using them as a regular training method. 

It is important to use the type of bands (BNS Bungee or Squat Sling bands) necessary to reach your goal.  It is also important to use them in such a way that will improve the desired training objective.  It is not recommended using them at a percentage under 75% of your one repetition-maximum, since they do not appear to be effective under that point.  They also should be used in such a way that at least 20% of your resistance for each set should come from bands.  Please see the "Research" and "Different Kinds of Bands" pages for more information on the properties and test results of these two types of bands, which will help you plan your use of the bands.

Note: Bands are recommended for use by individuals who have been training for at least six months in the squat and bench press.  It is very important to have necessary spotting and safety measures in place while performing any resistance exercise, especially with bands because they can "sling" the bar, and thus you, when grabbing the bar from the rack.