The question I am most frequently asked about Loop Bands is regarding which elastic to use for assisted pull-ups. As I have often explained, it is difficult to answer this questions as there are any number of variables to be considered, for instance:
– the subject’s height (seeing as one end of the Band is attached to the bar and the other under the feet, the taller athlete will receive a greater “push”)
– the strength of the subject (a 13 mm LB could be sufficient for a man who can manage 4 or 5 repetitions unaided, but would not be appropriate, let’s say, for a woman who cannot complete a single pull-up)
– The elements needing improvement (or, if you prefer, you target number of repetitions: how many repetitions are you aiming for in your workout?)
Today I would like to show you a chart which should help you in your choice. But I feel I should start by underlining: if you wish to improve your pull-ups, Loop Bands can be a significant aide in doing so, but they will be never be as important as proper planning and correct technique.
Obviously various theories exist on how to correctly carry out a pull-up, chin-up or any variation of these exercises, as well as on how to best create a program for improving the ability to execute them.
Based on my own experience, I would advise:
– more frequent but briefer training sessions
– programming easy days (with assisted pull-ups) and hard days (with more emphasis on the eccentric phase of the exercise or with an added load)
– not taking every set to failure
– working on execution technique and remembering: never sacrifice quality in sake of quantity
– experimenting with different volumes and intensities of work
There are various ways of applying Loop Bands for pull-ups, I prefer the one show in the photo as its application is simple and requires only one Band.
Here is the chart for selecting the adequate Loop Band for a beginner-level workout.
Thanks to this chart, it is easy to understand which Loop Band to use based on the height and strength of the person in question (in the first column there are three different repetition ranges corresponding to three different strength levels: from 0 to 1 low, from 2 to 5 medium, more than 5 high)
Naturally, these references are valid for a beginner: if you are able to carry out more than 8 pull-ups, an aide is really not necessary, but you can use the Loop Bands all the same to increase the intensity, as shown in the second part of the video found at the bottom of this page.
(ed: when carrying out the exercise, avoid touching the floor with your feet as shown in the video; unfortunately the bar I had available was too low)
DID YOU KNOW…
… that in all types of pull ups (which traditionally are chosen for training biceps and back muscles) chest muscles and triceps are also significantly used?
Articolo di Andrea Boaretto – fondatore di Fit Point
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