There are a variety of reasons why there may be a shortage of equipment for exercising. It is not always possible to have access to weights. In such a case, you need heavier weights than the ones you have been using for some time. It can demotivate a lot of people and throw them off their routine. However, not buying or having access to heavier weights does not have to be a problem. Using a heavy resistance band can help you undertake challenging exercises efficiently.
A heavy resistance band can be used separately or with weights. They have to be looped onto equipment like barbells, dumbbells, or kettlebells for adding maximum resistance to your movement.
Some tips to remember while using a heavy resistance band
When you use a resistance band with weights, it becomes easier to add to the intensity of the training routine. When you feel like it has become easy to lift weights and is not challenging you as it used to, adding a heavy resistance band is a good idea to work your muscles. It can give a boost to your strength training exercise.
In the beginning, you can start with light resistance bands and gradually move towards heavier ones. When you can easily do a good number of reps with lighter bands, you can try medium and heavier ones. Heavy resistance bands are useful for working out larger muscle groups like your glutes and quads. Lighter ones are enough to exercise the upper body but challenge yourself properly; heavier bands are more appropriate.
It is important to use heavy resistance bands carefully. If they are used incorrectly, they can cause an injury. They can also make you lose control of the weight if you use them too quickly. You should always make sure that you move your body slowly and carefully while using heavy resistance bands. If you keep your form and movement correct, heavy resistance bands will help you immensely.
While adding weights to a heavy resistance band, it is also important to ensure that they are distributed evenly on both sides. If one side has more load than the other, it can cause an imbalance and injure your muscles.
How to use a heavy resistance band
Here are some ways to use a heavy resistance band to train your muscles and add more intensity to your exercises.
-
Move at a slow Tempo
When you use heavy resistance bands, you move slower while lifting weights. By moving slowly, you can ensure that your form is correct while lifting. This avoids any injury, and so you must move at a slow tempo. It is more beneficial to your muscles when you do more reps of an exercise at a slow and consistent speed. Speeding through exercises makes you tired easily and causes you not to achieve more repetitions. You do not want your muscles to get tired easily since it will not help them grow. Having a slow pace helps use the muscles properly and increases their size.
You can try out that when you do exercises like deadlifts, squats, or bicep curls, you can have a steady tempo of 2 to 3 seconds when you lift and 4 to 7 seconds when you lower it. Having a slow and fixed tempo like this will help increase the intensity of your exercises. You can try many different variations, but remember to not speed through them.
-
Perform pushing and Pulling Movements
Heavy resistance bands are versatile and can be used in various movements. They can be used to lift different kinds of weights too. Some beneficial exercises to try out with heavy resistance bands are bent-over rows, chest presses, hip thrusts, deadlifts, overhead tricep extensions, kettlebell swings, and bicep curls. The muscles get used even more when you perform pushing movements like tricep extensions, hip thrusts, and overhead presses. Pulling movements can also be made like chest flys, deadlifts, and bent-over rows. These are some challenging pushing and pulling movements that can be performed with heavy resistance bands. When you lift the weights against gravity, it can help in increasing the intensity and adding tension.
Exercise like kettlebell swings can be improved by using a heavy resistance band. When you stand on top of the resistance band and swing the kettlebell, you lift it against the gravity and face the resistance from the band. A heavy resistance band makes every weight lifting movement even more efficient by adding extra tension and intensity. Make sure to do enough repetitions till you move on to more difficult exercises. With all kinds of weights, be it dumbbells, kettlebells, or barbells, your repetitions should match your fitness level and goals. Do not tire yourself too much or too little.
Everyone’s journey is different, but as a general guide, you can do twelve to twenty repetitions per set to build endurance and muscle stabilization, six to twelve repetitions per set to increase muscles’ size, and one to five repetitions per set to increase your power and strength.
How to be safe while using heavy resistance bands
For staying safe, you need to make sure that you have the right heavy resistance band. It should be long and should be able to take heavyweights. If they are not long enough, they will not loop around the weights. It should be of professional quality. If the bands are not good quality, they will break easily and cause injuries. They will also not last for a long time. Heavy resistance bands are different from the small bands used for leg raises and regular squats.
When using heavy resistance bands to lift weights, make sure that the band is secure under both your feet. Squats, bicep curls, and weight lifting can be done this way. Your feet should be planted firmly over the band, while your hands can be placed on the weights or loose ends of the band. The grip should be strong and also comfortable.
You should not use heavy resistance bands for light exercises like glute bridges and bodyweight squats. They should be used for exercises with a high impact. To make the bands last a long time, you need to take some care. They should not be allowed to rub against a hard surface since it will wear down the band, causing it to snap and break.
