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.

__________________

To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


I can be found at
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.