Father Time is a baddddd bad man. We’ve written about him before (over here). He’s pretty much undefeated and takes no prisoners. But, it seems that when you turn 30, his punches hurt a little bit more.
Recovery after a workout takes longer. Getting up at 4:30am gets harder. And don’t even get me started on hangovers (crying face emoji). But… That has not stopped me from throwing a few jabs at Father Time. Since turning 30, I have committed to evolving my fitness routine. Lifting heavy is great and all but there is so much out there that will help extend your “career” in the gym and allow you to achieve results for years to come. Resistance Bands! Resistance bands have become a staple in my routine and have allowed me to keep pushing myself & chasing dem gains without adding too much wear & tear on my body.
One of the big advantages of resistance bands is that they can literally be incorporated into most exercises. Their versatility should become one of your biggest assets (besides that other asset, booty gains).
Another benefit is the adjusted mechanical load they provide. Free weights are constant. They will not change in movement. If you’re lifting a 100lbs, it will be 100lbs throughout the whole movement. With resistance bands, you can literally change the whole range of motion since the bands will increase resistance as they’re stretched (toward the finishing portion of the movement). Now the performed movement has been amped up in the gains making department.
Another benefit is Eccentric Loading or Eccentric Acceleration. Think about a squat with resistance bands attached. At the standing/starting position, the resistance bands are close to fully stretched. And what do stretched resistance bands wants to do? They want to snap back to their starting position. Which means on the way down in a squat (eccentric), the bands will want to bring you down faster. Controlling the negative is now going to become a major asset for you. And we know how great the negative is, right?
Do you get why resistance bands are so great now? Awesome, great!
So with that knowledge now, here is a sample Leg Day Workout where we pretty much used resistance bands on every exercise to add a whole new element of stress & adaptation. Give it a go next time and let us know what you think.
- 4 x 10 – 15
- Loop resistance band through cable stand
- 4 x 10 – 12
- Anchor the resistance band on the floor – I used heavy DBs & a 25lb plate. Perhaps you’re lucky enough to have a squat rack with resistance band pegs on the bottom.
- These are a doozy. They’ll challenge in a whole new way. From the beginning, the resistance band will want to pull you down faster, so you need to control the motion. On the concentric portion, the resistance band fights against you, adding additional load to the movement
- Recommend starting much lighter than normal and getting a feel for the movement
- 4 x 10 – 12
- Loop the resistance bands through a stable platform. Then place it around your waist
- It’ll provide you with horizontal resistance, allowing you to engage your glutes even more
Leg Press – Plate Loaded
- 4 x 10 – 12
- Loop the resistance band at the base of the leg press, around the seat.
- Then place the other end where you load the plates
- The resistance bands create ascending tension that will fight you on the concentric portion
Kettlebell Sumo Deadlift
- 4 x Failure
- Loop resistance band through the handle and stand on each end
- It will add a little extra, extra to the top portion of the movement
- AKA booty gains