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Old 10-10-2008, 02:31 PM
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Pitysister Pitysister is offline
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so i'm gonna order another mini band to use for banded bench...might upgrade to other bands later...

but is there like a formula or something to determine how much weight the band is adding at the top? like if i have to choke the band so i get tension on it right away from my starting point: like so many inches of band to bar = x amount of pounds starting....and x inches at the top = y pounds of tension?

and then basically how do i determine my starting weight...most likely doing 3-4 sets of five.
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Old 10-10-2008, 02:49 PM
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Well bands are a mostly linear material. So the force applied by the band is approximated pretty well by:

F=k*x

F=force generated by the band

k=constant of elasticty (varies band to band)

x= displacement or (amount of stretch in the band)

The place where you bought bands should have some sort of rating for them (generally they would give the k constant). So something like k = 5lbs/in or something. Or it might be 60lbs/ft. Same diff. Or it could be metric.

Whatever the units, make sure you are using the same units of displacement.

Thats all I got for ya.


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Old 10-10-2008, 03:08 PM
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EliteFTS has this stuff written on its website:

http://www.flexcart.com/members/elit...id=114&pid=515
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Old 10-10-2008, 03:25 PM
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http://www.if.uidaho.edu/~chris/docs...ndTensions.pdf
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Old 10-10-2008, 03:58 PM
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i got them from Elite....

i was gonna search...but i was off to applebees for zee cheatingz mealz.

thanks fellaz!
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Old 10-10-2008, 04:13 PM
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Quote:
Originally Posted by Eric3237 View Post

perfect.

so...if i have to choke them a bit to get tension on the bar from the start point....do i measure from the choked point...or does that change things since it's not full length?
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Old 10-10-2008, 06:01 PM
EricT EricT is offline
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Actually I'm not sure if that data will be one hundred percent correct. Just a guideline. All you really need to know is the maximum tension at the top if you want to be that precise and that's easy enough to figure out.

I assume you're talking mini bands wrapped around a given number of times and then choked. Just set up your bench press and empty bar like you would normally have it and eye-ball where the bottom and top is for your bench press. Should be easy enough.

Then set up a dumbell, choke it to desired tension and stand on your digital bw scale holding the end of the band so that it has tension and is about at the height of the bottom of your bench press and then pull it up to where you eyeballed the top to be and recored the ending weight on the scale. Wala..subtract your actuall bw and that should give you a very good estimate...that you double for two bands of course...

Like if I were to use a mini band with my usual setup that would give me only around 26 pounds of tension at the top...not enough, really though.

You'd better ask DH though, cuz I'm no bench press expert
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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

Last edited by EricT; 10-10-2008 at 06:41 PM.
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Old 10-13-2008, 07:51 AM
Andrew.cook Andrew.cook is offline
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Don't try to be so precise with bands. I think one of the things that I have to keep myself from trying to do is equate chains or bands to an actual weight. They aren't meant to replace weights, so don't think of them in those terms. They change the resistance curve, and for the most part you really aren't going to need to use them on any kind of a max effort lift, so trying to figure out if they are going to put you above your max capacity shouldn't really come into play.

Just my two cents.
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Old 10-13-2008, 08:58 AM
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It helps to know what tension you are using, at least round about, so that you can plan out a cycle of attack..which will yield much better results for most than just random guess work plus keep them from overdoing it at first. Especially since if you were planning a dynamic cylce for intance it would be easy to use too much resistance at first where the accentuated eccentrics could really get you inapacitated putting a damper on your plans for a bit. A guy who benches 200 probably shouldn't be getting 60 or 70 pounds of tension at the top, for instance. At least until you get to know the bands and how you do with them. Given that, I'm only talking guidelines because there are many many ways any one individual can incorporate them.

Heck one of my favorite things is to use heavy bands around the back and hands with a light bar.

Accomodating Resistance
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Old 10-13-2008, 02:28 PM
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Elitefts's guys used some machine to measure all that tension, so it's close to correct. But I feel you should only be worried about the top end tension when picking the bands. So use the total tension as a guide to picking bands.

So when we're talking about bench pressing, then 9/10 you should be using a mini band doubled around the bottom of the power rack. If you want more tension, then put a dumbbell or a 2x4 next to the bottom of the power rack to broaden the base. That's more than enough tension, trust me. I've tried a micro with a monster mini that has a known top end of 110 lbs when doubled. My bench is around 400, and for me it was A LOT of tension lol. So when dealing with benching, always rotate between a doubled mini for 3-4 weeks, followed by straight weight or chained because bands are known for wreaking havoc on the joints.

Squatting is totally different. Tension for bands doesn't matter all that much because you're dealing with percentages. So if you're using bands choked at the bottom of the cage, then you're going to start at the low end percentage wise, and lower the total amount of sets due to that tension. Examples:

Straight Weight - % of best squat

50% - 12 x 2
55% - 10 x 2
60% - 8-10 x 2

Bands albiet light or average (wouldn't go higher than that unless you're over a 500 squat)

45% - 8 x 2
50% - 8 x 2
55% - 6 x 2

Chains - I would use 2 sets per side making 80 lbs worth of top tension. Again, the weight on the bar is the SAME as straight weight because when you're sitting on the box, ALL the chains are deloaded on the floor.

50% - 12 x 2
55% - 10 x 2
60% - 8-10 x 2

Now, are these percentages written in stone? No. It's a general starting point to use as a guideline. So if you start off with 45% plus bands and feel it's too much, then lower the weight another 10 lbs, ect. Once you find that starting point, then you'll know what increments to increase off of for YOU. It could be 2.5% per week until you get stronger. If bands give you problems since you're new to them, take longer rest periods (up to a minute).

Speed work has nothing written in stone. The only ingredients that make speed work *work* are lower weight, SPEED, and accomidating resistance.
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