Super Strength Gains

Are you at a sticking point in your weightlifting? Here are some benefits of working with Super bands do take your strength gains to the next level.

Off the bat I want to talk about the efficiency of using bands as a posed to free weights alone. With free weights gravity is used to produce the resistance of the implement. At the peak of the range of motion, just as the movement changes from eccentric motion to concentric motion, you get a slight break in resistance so the stabilizing muscles can switch engagement.

The super band will continue in a constant tension which will keep your stabilization muscles engaged throughout the entire motion. This also allows for the band to travel in directions that free weights and gravity cannot! As you hook one end of the band to a stable surface it takes the gravity out of the equation, similar to a cable system. This allows you to perform a standing chest press or a standing row.

The Superband is also easy to pack away and carry with you on your vacations so you won’t miss a day of resistance training.

Here is a great full body workout to over come any platou or to get a workout in on the fly.

-Squat – Stand on the band so it fits in the arches of your feet. Stretch it over your head so it rests along the bottom of your neck. Now push your hips behind you and sink your hips to the floor until your knees are bent in a 90 degree angle. Always keep your knees behind your toes through the entire exercise. That is 1 repetition, perform 4 sets of 8 repetitions with a 30 second rest between sets.

-Kneeling Row – Link your band to a point that is about waist level to below pectorals. Kneeling in a stable position as far away from the anchor point to provide the perfect amount of resistance, strengthen the core and stand tall on your knees. With straight arms pull the band to your rib cage and than extend your arms back to the starting position. That is one repetition, perform 4 sets of 8 repetitions with 30 seconds of rest between each set.

-Calf Raise – Begin standing tall with you feet about shoulder width apart and the band underneath the balls of your feet. Raise your heals off of the ground until you are only contacting the ground with the balls of your feet. Lower your heals to the starting position. That is 1 repetition, perform 4 set of 8 repetitions with a 30 second rest between sets.

-Push Up – Wrap the band around your upper back and and sounders. lying prone on the floor lift your body off of the floor supporting yourself on your toes and palms. Sink your chest to the floor until your elbows are at a 90 degree level. Extend your elbow to come back up to the starting position. That is 1 repetition, perform 4 sets of 8 repetitions with a 30 second break in between.

-Straight Leg Dead Lift – Stand tall with your feet shoulder with apart and the band under the arches of your feet. Grab the band about 8 inches away from the ground. Extend at the knee waist to stand tall. Now hinge at the waist to bring your chest toward the ground. As your upper and lower body is bent in a 90 degree angle, push your hips back to the front of the body to return back to the starting position. That is 1 repetition, perform 4 sets of 8 repetitions with a 30 second break between sets. Keep your back and spine in a straight line, you should feel a slight tension in the back of your legs using your legs, not your back, to stand tall again.

-Wall Squat Chest Fly – Wrap the band around your upper back and shoulders. Leaning against a wall slide down until your knees are bent in a 90 degree angle. Hold the squat as you bring your elbows out to your side like you are about to hug a big girthy tree. As your elbows touch the wall bring your hands back to the starting position with the same arch. That is 1 repetition, perform 4 sets of 8 repetitions with a 30 second rest between sets.

-Overhead Press – With the band In the arches of your feet stretch the band overhead with straight arms. Lower your hands until the band is just above eye sight. Extend your elbows to straighten your arms and return to the starting position. That is 1 repetitions, perform 4 sets of 8 repetitions with a 30 second break between sets.