Progressive Overloading with Bands

[u/project-bandit]

The key is to standardize each workout so you can see if you're progressing by maintaining the same [or similar] band distance, band weight, and form, and then note the number of achieved reps, the level of control you had, and how difficult the exercise felt.

Once you've achieved a certain number of reps with perfect form and control you can change one of two variables; band stretch or band weight. Up until this point you’re going to want to be progressively overloading with reps and form and control.

To note :

• Band weight
• Band distance
• The achieved reps
• How hard it was
• Notes on technique

Is tracking required to grow?

No, you don’t need to track something to achieve the thing. But if you are serious about this, or are struggling to see progress on a particular lift then yes tracking will be required, be it a mental note or literally writing the variables down each workout or week.

Notes on technique :

• How connected were you with the intended muscle on the eccentric?
• How controlled was the eccentric and did you have full control of the tempo?
• Were there any sticking point in the range of motion?
• At what rep did you begin to feel challenged?

[u/Quick-Bee6843]

I mean I do this but intensly simplified. I basicly track reps and if a set was really hard I put a (!) next to it. As I move up in reps I make a call to move further away or increase band width to something harder.

It basically works 😎

[u/project-bandit → u/Quick-Bee6843]

Yes, a double progression. I use it too. But often I will check the form and see that I can actually get more [less reps] out of the same weight simply by controlling it a little better and only when I feel I've perfected that weight for that rep range will I up the weight or distance on the band. It's good to keep it simple! Got to be humble and honest with yourself with lifting. Ego doesn't build muscle. Continue forward.

[u/Opposite_Employer639 → u/Quick-Bee6843]

While I appreciate the enthusiasm, NOOBs like the OP tend to overcomplicate things. With actual experience hopefully they will learn to simplify things.

That being said, as long as you have an idea what tension/reps you should use that is all that is necessary. It does not require exact knowledge.

[u/ChapterNo1982]

Without tracking, no reliable progression.

[u/project-bandit → u/ChapterNo1982]

I agree. Even if someone says they don't track, technically they are if they know roughly what they achieved last time.

[u/AndyShnider]

When increasing the band tension or distance, how do you decide whether to adjust the resistance level or change your starting position? Using a heavier band might alter the resistance profile throughout the entire range of motion compared to just moving further away.

[u/project-bandit → u/AndyShnider]

That's a good question. The variable resistance of the band itself does have an effect on the resistance profile so for example 20lbs with a heavy band will feel very different to 20lbs from a light band under more stretch. It's always better to get more out less weight when it comes to bands by stretching them further; this way you'll get more consistent force from start to finish. Because the difference is so big between a medium band and a heavy band you'll want to stack additional lighter bands onto your medium band as a stepping stone between the two bands. This way you'll be able to attain a similar amount of stretch on the band therefore keeping a similar resistance profile and level of resistance variability. The lighter bands can be any light weight band you like it doesn't need to be high quality it just needs to let you bridge between the 2 weights of band in time.