Banded squats are a good example of a movement that’s good for hypertrophy. The top of the squat is significantly easier than the bottom and the muscles lose tension. If you band them from the floor, the tension remains more consistent.Yes, bands do alter the force curve of certain movements in a way that (probably) produces a level of fatigue that is not commensurate with hypertrophic stimulus.
No, that does not mean that they are useless in every context.
Israetel has an unfortunate tendency to present guesses and suppositions as fact. He also often makes totalizing statements that ignore nuance and variability.
Agreed. I don't train for hypertrophy, I train for strength, and bands really help with this. For me, the most notable impact has been on my squat numbers. Since the bands overload the top of the movement, it helps strengthen me mentally to handle heavier weights on my back, especially during the walkout portion.IMO they’re more useful for strength
Agreed.Banded squats are a good example of a movement that’s good for hypertrophy. The top of the squat is significantly easier than the bottom and the muscles lose tension. If you band them from the floor, the tension remains more consistent.
Squats with chains operate on a similar principle.
Thought experiment.... But wouldn't you also add a ton of extra weight/stress to your spine by squatting with bands/chains? Would simply adding leg extensions in addition to regular squats produce the same desired effect, without the extra spinal loading, since leg extensions are hardest at the end range of motion?Banded squats are a good example of a movement that’s good for hypertrophy. The top of the squat is significantly easier than the bottom and the muscles lose tension. If you band them from the floor, the tension remains more consistent.
Squats with chains operate on a similar principle.
Perhaps, but leg extensions are boring as hell and they hurt my old man knees.Thought experiment.... But wouldn't you also add a ton of extra weight/stress to your spine by squatting with bands/chains? Would simply adding leg extensions in addition to regular squats produce the same desired effect, without the extra spinal loading, since leg extensions are hardest at the end range of motion?
I'm speaking in terms of hypertrophy training.
That's definitely a reason not to do them, but maybe something like Banded Benchpress vs Regular Benchpress and Pec Deck perhaps? Same idea.Perhaps, but leg extensions are boring as hell and they hurt my old man knees.
That’s definitely a way to do it. I’m not saying that doing banded squats is THE way to do it. But Mike is making it seem like bands are completely useless, which is a very narrow and IMO incorrect way to look at it. Leg extensions can also be bad for your knees. There’s always a trade-off.Thought experiment.... But wouldn't you also add a ton of extra weight/stress to your spine by squatting with bands/chains? Would simply adding leg extensions in addition to regular squats produce the same desired effect, without the extra spinal loading, since leg extensions are hardest at the end range of motion?
I'm speaking in terms of hypertrophy training.
How he said something like... The extra stress at the top from the bands might take away extra reps, which lessens the amount of work in the ideal range for that exercise.... Got me thinking.That’s definitely a way to do it. I’m not saying that doing banded squats is THE way to do it. But Mike is making it seem like bands are completely useless, which is a very narrow and IMO incorrect way to look at it. Leg extensions can also be bad for your knees. There’s always a trade-off.
If you’re trying to grow your legs and build your squat at the same time, banded squats are great.
I mean, if pure quad hypertrophy is your goal, a combination of front squats/hack/leg press is better than squats anyhow.
I squat with bands or chains , Ive even used both. It sure does work you differently. Bands I didnt notice any odd stress as long as the bands were fixed in line with the bar path ya know straight up n down.Thought experiment.... But wouldn't you also add a ton of extra weight/stress to your spine by squatting with bands/chains? Would simply adding leg extensions in addition to regular squats produce the same desired effect, without the extra spinal loading, since leg extensions are hardest at the end range of motion?
I'm speaking in terms of hypertrophy training. Less fatigue buildup also, so it won't affect other training so you get better workouts, like on Back Day perhaps?
Thought experiment.... But wouldn't you also add a ton of extra weight/stress to your spine by squatting with bands/chains? Would simply adding leg extensions in addition to regular squats produce the same desired effect, without the extra spinal loading, since leg extensions are hardest at the end range of motion?
I'm speaking in terms of hypertrophy training. Less fatigue buildup also, so it won't affect other training so you get better workouts, like on Back Day perhaps?
I’d like to see some overall numbers and data. It’s basically a question of “does overloading the top of the movement and increasing relative intensity while lowering overall volume outperform doing higher volume at a relatively lower intensity on part of the movement”?How he said something like... The extra stress at the top from the bands might take away extra reps, which lessens the amount of work in the ideal range for that exercise.... Got me thinking.
Like hack squats are great for getting deep. But if you band them, you'll perform less reps because it's more work. Does that take away from the total benefit of the exercise then?
No idea if it's right or wrong, but it has me thinking.
That's a tough question to answer, given the current state of the data.I’d like to see some overall numbers and data. It’s basically a question of “does overloading the top of the movement and increasing relative intensity while lowering overall volume outperform doing higher volume at a relatively lower intensity on part of the movement”?
Maybe?
I just don’t like how absolute he’s being.
I’d like to see some overall numbers and data. It’s basically a question of “does overloading the top of the movement and increasing relative intensity while lowering overall volume outperform doing higher volume at a relatively lower intensity on part of the movement”?
Maybe?
That’s basically what it comes down to.If, for example, the banded movement leads to more progressive overload, the answer might be relatively simple.
I tend to agree.That’s basically what it comes down to.
As a pure out-of-my-ass hunch, I’d say that yes, it would. If you become stronger through the whole movement you can move more weight. If you move more weight you build more muscle.
Whether it results in a decrease in reps from 8 to say 6 or whatever wouldn’t matter so much, I’d think.