Why you should be using resistance bands

by Brett Holland, PT, DPT, CSCS 09/20/2015

Benefits:

– A 2015 systematic review published in the Journal of Strength and Conditioning Research found that training with variable resistance (chains and bands) resulted in significantly greater strength gains compared to conventional weight training [1].

-The same review also found that chains and bands attached to a barbell are an effective way to improve strength in both athletes and untrained subjects [1.]

-Resistance bands and chains result in better strength gains (1RM) verses conventional weight training in trained athletes (2+ years of training) [1].

-A 2009 study performed by Rhea et al in division one college athletes, found that using elastic bands on barbells resulted in, “a definitive advantage to training with faster movement speeds with the inclusion of variable resistance for the development of lower-body power among collegiate athletes” [2].

Overview

I first came across resistance bands back in college.  Louis Simmons, the owner of Westside Barbell a world renown powerlifting gym, is generally given credit to bringing chains and resistance bands into the public limelight  .  I didn’t really know what I was doing back then and looking back I really wish I would have used them more, a lot more.  Now that I have a better idea of the benefits of chains and resistance bands, I find myself using them almost weekly or bi-weekly.  Whether you are an athlete or just an average gym goer, you can reap the benefits of using bands and chains.  In my opinion if you have been training for a few years then you should be incorporating chains and bands into your program.

In the strength and conditioning world using resistance bands and chains are termed variable resistance.  Variable resistance simply means that the amount of tension or weight changes throughout the range of motion of the lift.

To clarify:

Placing a resistance band or chain on a barbell makes the weight lighter at the bottom, and heavier at the top.  (Generally speaking, an advanced technique can actually do the opposite)

Example:

Chains:  Imagine you are squatting with chains loaded on the end of the barbell.  The barbell and weights are 100 pounds total.  The chains weigh 50 pounds total.  Half of the chains are on the ground at the bottom of the squat, while at the top of the squat the full chain is in the air.

Weight at bottom of squat = 125 pounds (half chain on floor)

Weight at top of squat= 150 pounds (full chain lifted)

What makes this such an effective way of training?

There are a few reasons training with variable resistance is superior to regular weights.

-Because the weight gets heavier through the lift, it forces you to accelerate through the entire lift

-When using bands, the tension from the band pulls the weight down faster.  This is called an over-speed eccentric.  When the weight is lowered faster it forces a quick response from the lifter to raise the weight (stretch-shortening cycle).

-Power (the ability to produce force quickly) is a combination of activation of muscle fibers, synchronization of motor units firing, and the rate of multiple signals sent to motor nerves (rate coding).  Training with bands is thought to target all three [2].

Word of Caution

-Make sure you know how to properly set up the resistance bands and always have a spotter and take extra precautions.

-Resistance bands and chains can be especially tough on the stabilizer muscles (rotator cuff etc.).  Be careful if you have any previous injuries.

Final Word

-There isn’t really a down side to training with resistance bands and chains.

-If you’re a trained athlete then get yourself some bands and chains.

Monster mini bands typically add 120 lbs at maximal stretch

References

1.Soria-Gila, Miguel A., Ignacio J. Chirosa, Iker J. Bautista, Luis J. Chirosa, and Baena Salvador. “Effects Of Variable Resistance Training On Maximal Strength: A meta-analysis” Journal of Strength and Conditioning Research (2015): 1. Web. 20 Sept. 2015. http://journals.lww.com/nsca-jscr/_layouts/15/oaks.journals.mobile/articleviewer.aspx?year=2015&issue=11000&article=00035

2.  Rhea, Matthew R., Joseph G. Kenn, and Bryan M. Dermody. “Alterations in Speed of Squat Movement and the Use of Accommodated Resistance Among College Athletes Training for Power.” Journal of Strength and Conditioning Research 23.9 (2009): 2645-650. NSCA. Web. 20 Sept. 2015. http://www.ncbi.nlm.nih.gov/pubmed/19858751