In the first part of the article we have seen what hypertrophy means and the general rules to be traditionally followed in order to increase your lean body mass.
Today we will offer some guidelines on how to include the Loop Bands® in your training program.
Since this are general information, I recommend you to contact a Loop Band Trainer so he can help you prepare a workout schedule personalized on YOUR needs.
If you are a personal trainer, you will surely be able to apply these guidelines with complete autonomy.
Before starting, let’s set some possible cases.
Everyone trains. Anyone of us has his own goals and in particular his own idea of wellness and exterior harmony. .
In the first part of the article I showed the photos of three different athletes with a specific muscle development. Actually these “models” may appear:
- too muscly according to the standards of a sedentary person who willing to lose some weight;
- definately perfect to someone;
- too small pfor someone else
(an agonistic body builder surely has different standards);
At the same time, not everyone is willing to follow a specific kind of workout for a varriety of reasons.
For this reason I consider it relevant to distinguish between two macro-categories: those who cannot/do not want to use weights and those who can/want to use weights.
Individuals of both cathegories may achieve better results in terms of hypertrophy by including the Loop Bands® in their workouts. It is not true that the bands succeed only with beginners with a low strength level.
We remind you that the aim is to give a mechanic stimulus to a muscle group and the Loop Bands® are able to provide a resistance up to 100 kg.
In addition, the possibility to direct them along countless planes allows us to stimulate more directly unreachable fibers through a regular exercise with weights.
“It is not true that the bands succeed only with beginners with a low strength level.”
Take for instance an exercise like the lateral raises; with weights, to be performed as below:
Such an exercise, without going too much into biomechanics, DOES NOT allow a proper stress of the deltoid muscle since when it is in a stretching position (i.e. in the first degrees of the arm motion) the orientation of the puter resistance (the dumbbell weight) DOES NOT require an important involvement of the deltoid’s fibers, making the aforesaid mechanic stimulus incomplete.
Many athlets realized it, and wisely opted for this variant in which the resistance orientation changes in relation to the deltoid fibers.
Thanks to a Loop Band is possible to direct the outer resistance in a more unfavorable way for the deltoid muscle and so more effective in terms of muscle growth.
Here two examples among several possibilities:
Unlike what you may think, in case of strong athletes, you will not need to “bother” the largest Loop Bands® più grandi, a loop 13 mm is more than enough as long as you follow the proper technique, which I have already explained here.
A good idea might be to include one these two exercises by combining them in superset with the standard lateral raises.
That said, I list my personal suggestions for each above-mentioned macro-category.
If you do NOT want/ CANNOT train with weights
Choose an exercise per muscle group by checking the dedicated section of the video-gallery, so:
- Workout 2 to 3 times a week according to your level;
- Alternate between periods when you use heavier loads (then more resistant Loop Bands) and few repetitions (5/6), and periods when you use lighter loads and more repetitions (10/12);
- Vary exercises every 2 months.
If you are a beginner, pay vlose attention not to exceed the intensity and the frequency of your workouts (“more” is not always “better”), take care of your performance technique, eat properly and this will be enough to gain results.
If you are in a more advanced level, you will need to follow more specific arrangements I will talk you about on another time.
If you want to keep working out with weights and you are thinking to integrate your training with the Loop Bands
In this case, you can keep the basic exercises of your routine (Squat, Benchpress, etc.) and, cyclically:
- include complementart exercises with Loop Bands;
- Perform the same exercises, but “integrated”.
In the first case (again) is all about choosing an exercise checking in my dedicated section of the video-gallery and simply adding it to your workout schedule.
You can also combine it with another exercise by performing it right before or right after (superset or pre-exhaust).
In the second case you can perform any exercise with weights adding to a specific load (NB: lower than that which you usually train with) a Loop Band’s resistance performing those I call integrated exercises.
In the video below an integrated pulley performed by my colleague Matteo Armellini, ex-body builder and powerlifting champion who usually trains with the Loop Bands®.
(pay attention to the loop linked to the weights block: it is a Loop Band 45mm, but unless you are really strong, start with a smaller Loop Band).
Further examples of integrated exercises are those with the bench press.
and the biceps curl.
Similar implementations are surely countless and, if the Loop are placed correctly, allow you to increase the intensity of an exercise through the roof, since during every single repetition there is a gradual load increase that forces muscles to express a tension greater and greater.
It is clearly essential to fix the Loop in the right way, and this si not always simple, especially the first times; for this reason I recommend you to book a training session with a qualified Loop Band Trainer who can help you learn the safest and most effective training technique.
Did you like these exercises?
Have you ever thought to use the Loop Bands® this way? If you want to discover the thousands of uses permitted by this tool, subscribe to one of our specialisation courses for personal trainer and enthusiasts.
Articolo di Andrea Boaretto – fondatore di Fit Point
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