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1/18/2015 8:55:07 PM - Garrett Smith
Hello,

I have been powerlifting for a while now, and I would like to add bands into my training. I'm following a Westside template, so I would like to add bands for both max and dynamic days. The issue is I'm not sure what bands are right for me. What size bands should I get? My max lifts at 181 lbs are as follows:
Bench Press - 250 lbs
Squat - 350 lbs
Deadlift - 425 lbs
Any help would be greatly appreciated.

Garrett,

Glad you are looking to add bands to your training, they can be a game changer for many movements, letting you expand your exercise selection and build up on some particular weaknesses.

I would say that what you WANT to do, and NEED to do, are two different things. I think it's great you're looking to do this, and think you will get some good benefit from them on your dynamic effort training especially. Now if you NEED them for your max effort days will just kind of depend. It will certainly let you have more movement variations, but that doesn't mean you HAVE to use them. Using them all the time may actually cause some overuse injuries like tendonitis (especially in the elbows).

If you are going to use bands for dynamic effort, here is what I'd recommend based upon off your maxes:

Bench Press - Doubled elitefts™ Pro Mini Resistance Band

Squat - elitefts™ Pro Monster Mini Resistance Bands

Deadlift - elitefts™ Pro Short Light Resistance Band

Just make sure you put 2 in your quantity as they are sold separately.

As for your max effort work, you will already have mini and monster mini bands due to the speed work. So if you wanted some variations, here is what you could do (this is not an all inclusive list):

Reverse Band Squats (mini or monster mini)
Reverse Band Bench (mini or monster mini)
Reverse Band Deadlift (monster mini preferred)
Close Grip Bench vs Mini
Bench Press vs Monster Mini
Squats vs Bands (mini or monster mini)
Rack Pull vs Light Short Band

I think that will give you a good start!

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Hope that Helps,
Brandon Smitley


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