Resistance bands are a great way to get a full-body workout and enhance mobility and flexibility in your movements. As you continue using them though, just like with normal weights, you’ll reach a point where that band just isn’t challenging you anymore. Even band exercise can and should facilitate muscle-building. Because of that, it’s popular to purchase resistance bands in sets with varying resistance levels. Let’s talk about extra heavy resistance bands and how to approach and progress in your workout as the bands you use get ever stronger.
Resistance bands have become a staple in many workout routines, providing a portable and versatile means of strength training. Here’s how using heavier, stronger bands can transform your workout, offering a significant step up in muscle engagement. We’ll also outline some safe strategies to maximize their potential.
How Heavy is “Extra Heavy?”
Resistance bands come in a variety of different strengths, but it really depends on your body type and strength level to determine what qualifies as an “extra heavy” resistance band.
When determining the strength of the band you want, remember that resistance bands challenge your stability and muscle control just as much as your strength. Since bands will provide more resistance at the top of your movement, your ability to sustain movements will be strenuously tested. You may feel comfortable curling 25 pounds, but a resistance band marked for 25 pounds might have you struggling a bit at the top of your movement. As you get accustomed to variable resistance training, gradually work yourself into using stronger resistance bands making sure that you’re both strong enough and stable enough to perform your workout effectively.
Some types of resistance bands, such as elastic battle ropes, work really well not only for heavier resistance, but also support full-body exercises like plyometrics (more on this in a moment). In these cases, the strength of your band should be a reasonable proportion to your weight and size as well.
For example, the Stroops Son of the Beast is available in resistance levels up to 150 pounds. If you yourself weigh close to or even under that yourself, that rope is probably not a good idea for full-body training. Being in great shape won’t completely compensate for the potential of the band getting you off-balance and causing an accident.
Remodeling Your Exercise Routine
When incorporating heavier bands into your exercise routine, you can actually do a lot more with them. Not only are you more intensely challenged by the bands in every exercise, but it becomes possible to use it for other forms of exercise. A great way to try this out is by attaching your band to a belt or shoulder harness and working full-body exercises like jumping, sprinting, and possibly some rope exercises like waves and slams.
Obviously with full-body exercises, you’ll be employing your strongest muscles, so you’ll naturally want a stronger resistance band. For this reason, the Son of the Beast starts at a weight of 47 pounds, far above contemporary resistance band weights.
Effectively Increasing Resistance
While the benefits of extra heavy resistance bands are evident, it’s crucial to approach their use with safety in mind. Effectively increasing the resistance level requires a gradual and systematic approach. So, begin with a resistance level that challenges you without compromising form. As you become comfortable, incrementally increase the resistance, ensuring each progression allows for proper muscle adaptation. Don’t force your muscles to do things they’re not ready for.
Strategies for Increasing Resistance:
1. Layering Bands: For a gradual increase, consider layering bands of varying resistance levels. This method provides a customizable approach, allowing you to adjust the tension based on your strength.
2. Anchor Point Adjustment: Altering the anchor point of your resistance bands can influence the level of resistance. This, of course, depends on the exercise you’re performing. Consider where your line of pull is going. If you can make the band stretch further without compromising the movement or the band’s integrity, then you’ll get a better exercise.
3. Focus on Eccentric Movements: Emphasizing the eccentric (lengthening) phase of exercises can effectively increase resistance. Control the release of tension during this phase to maximize muscle engagement.
Wrapping It Up
Incorporating extra heavy resistance bands into your workout routine can redefine your fitness journey. By understanding the power of progression, remodeling your exercise routine, and adopting safe strategies for increasing resistance, you unlock a new dimension of strength training. Embrace the challenge, listen to your body, and witness the transformative impact of extra heavy resistance bands on your overall strength and muscle development.
For more posts each week about developing a workout routine with resistance bands, check out our blog.
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