Elastic Band Weight Training Causes Large Strenght Gains

November 27, 2010 By admin

Many elastic band weight training is a new technique that maximizes muscle tension during resistance exercise. Tension and time under tensions are the most important factors increasing muscle strength. Elastic band weight training increases muscle tension during the pushing and recovery phases of weight training exercises and is a good way to increase strength rapidly. It involves connecting one end of a bungee cord or thick rubber bands to a bar (or weight machine) and the other end to a hook on the floor or bench. A Cornell University study by Corey Anderson and colleagues showed that strength increases were 3 times greater in the squat, 2 times greater in the bench press, and nearly 3 times greater in average power following elastic band weight training compared to traditional weight training. Elastic band training began as an exotic overload method for weighlifters but is now a mainstream training technique for women who want to increase strength rapidly. (Journal Strength Conditioning Research, 22: 567-574, 2008)

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Elastic Bands Increase Muscle Endurance, Build Muscle and Cut Fat in Middle-Aged Women

November 27, 2010 By admin

Many middle-age women lose muscle and gain fat as they age. Work and family responsibilities make it difficult for them to get back that smoking hot body they had in high school or college, before they had kids. Many are self-conscious and intimidated by training on machines in sophisticated health clubs dominated by 20-something year old kids. Elastic band training provides a simple, inexpensive way for women to get back into shape and restore old exercise habits. A study from Appalachian State University, by Juan Colado and Travis Triplett, showed that middle-aged women who trained with elastic bands or weight machines for 10 weeks made similar improvements in body composition and muscle endurance. Elastic band training increased muscle endurance by nearly 25 percent (knee push-ups, free squats), decreased fat by nearly 3 percent, and increased lean mass (mainly muscle) by nearly 2 percent. Elastic band training is wellsuited for sedentary middle-aged women because it’s cheap, safe, effective and they can do it at home. (Journal Strength Conditioning Research, 22: 1441-1448, 2008)

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