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BANDS Explained! Expert knowledge on how and why to use them

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Matt Wenning takes a deep dive into how he used bands when they first came on the scene to break world records, prolong a professional career, and train at a high level without injury! Here we drop a few tips on using them in bench press and setting them up properly whether you have pins or need to rig them up old school.
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19 май 2019

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Комментарии : 229

@michaelderenne9838 8 месяцев назад

I bought the Bands and chains manual yesterday but I think you gave away the secrets here Matt lol. Totally worth the money and supporting a good channel.👍. How this channel only has 100,000 subscribers is beyond me

@WenningStrength 8 месяцев назад

Us as well. Oh well keep grinding

@AlbieVas 2 года назад

Dude the 45 pound hack is awesome !!!! Thank you so much

@WenningStrength 2 года назад

Yep be sure to support patreon to help us with the channel

@jacobliston7339 Месяц назад

I was born and raised in Akron so hearing you mention it in the first ten seconds made my day.

@user-ud2pu8ij6b 2 года назад

Matt I love your channel and several of your manuals I have purchased, I introduced your channel to a friend of mine an he uses it for his high school football player son, your videos kept him from getting injured from coaches who don't know what they are doing

@WenningStrength 2 года назад

💯💯💯💯💯💯💯

@Yellowknee91 5 лет назад

Such a legit channel to come learn, thanks Wenning!

@WenningStrength 2 года назад

www.patreon.com/wenningstrength

@DWenning 5 лет назад

I remember taking off the under-the-bench method one time and learning a valuable lesson about foot placement. I'm lucky I still was able to have kids! 😂

@mikep3322 3 года назад

Yes yet I see peeps still do it

@WenningStrength 2 года назад

🤣🤣🤣🤣

@chrisberry2995 4 года назад

Awesome video, thanks so much. Buying a power rack was one of the best decisions I’ve ever made - but realising 6 months in that I bought one that can’t accommodate band pegs was very frustrating! The 45lb plate hack is just what I needed :)

@gregthompson8062 2 года назад

If you have safety bars you can use that. Or use a dumbbell on stool. Just elevate dumbbell with bands around accordingly till you find that good tension spot.

@PAMOJA4LIFE 5 лет назад

Wow! Great information, thank you. Especially the setup for those who don’t have the band hooks👌🏽

@WenningStrength 2 года назад

www.patreon.com/wenningstrength

@jrs1boom920 5 лет назад

Matt I’m sure you are going to get to it but a video about how to use and gauge the amount of band tension on max effort days would be great. I’m stuck at 395 on the bench press and dammit I need a clean 405!

@Grambo-qp4pp 5 лет назад

Try mixing in something new or research a bit, I'm betting there is something you can do to fix that lol

@austinu 3 года назад

Did u hit it?

@WenningStrength 2 года назад

www.patreon.com/wenningstrength

@ericcastro7460 2 года назад

Awesome video ! Helped me get my bands figured out at my gym since I didn’t have a t. 45lbs to the rescue. You Best around my man

@WenningStrength 2 года назад

✅✅✅✅

@josedelacruz1270 3 года назад

Super underrated vid here my dudes

@WenningStrength 3 года назад

Yup super frustrating

@KillianDefaoite 3 года назад

I tried a banded bench press for the first time recently and holy crap is it amazing. I can literally feel a difference after one workout. I feel so much more confident benching with straight weight on the bar now.

@WenningStrength 3 года назад

For sure!!!!!

@Grimmjow19872 2 года назад

Did you bench increase?

@KillianDefaoite 2 года назад

@@Grimmjow19872 yes

@Grimmjow19872 2 года назад

@@KillianDefaoite by how much? And have you use them on other exercises? I just got some bands today and going to try them out tomorrow at gym

@KillianDefaoite 2 года назад

@@Grimmjow19872 I ran Julius Maddox's eight week bench program and incorporated banded bench press and floor press. It took me from a 240 bench to a 260 bench in 8 weeks. Bands are also great for back exercises like face pulls.

@sunlightofspirt 3 года назад

As an OIF combat vet 05-06. And a former Strongman athlete 💪🇺🇸 can’t get enough of these videos Matt..... absolutely love them and they are helping me get stronger in the gym again after a long hiatus..... THANK YOU !

@WenningStrength 3 года назад

Please help by getting the word out!!

@sunlightofspirt 3 года назад

@@WenningStrength .... absolutely ! Already have been ... 💪

@jayn8392 3 года назад

Also, if you are cheap like me but have a power rack. You can make some slick pegs but getting some long 1/2" hex bolts, stick them through the holes on the bottom of the rack, then take some small gauge pvc pipe and cut it so there is enough room at the end to put in a washer and fully thread a nut. Bolt through the pipe and lock it down with the nut and washer. Bam, 4$ band pegs with about 10 minutes of work. They are a bit more of a pain to move around but they are also rock solid and keep the band in place well. I just ended up making a set for bench and a set for squats and leave them in those positions.

@WenningStrength 3 года назад

💪💪💪

@maxxfury13 5 лет назад

I used to be a shit for overpressing and letting my back spread as bar reached my chest... bands did a great job even as a sub 140/315 bencher of a) keeping me tight and snappy on the eccentric and b) taught me to not over press due to i believe, proprioception. 👍👍👍ty for the knowledge bombs

@WenningStrength 2 года назад

💪💪💪💪

@LC-in5or 2 года назад

I fucking tipped the squat rack over with the bands today. Nearly took my head off. I really need this 😅

@WenningStrength 2 года назад

Seen it a few times

@derekmiddleton1273 4 года назад

I just got a set of bands, monster mini bands .5 inches by .25 inches think, 41inches in length, same as you use. When doubled these bands produce 50lbs each on the bench, absolutely incredible form of resistance, I set of these should do most people a very long time, incredibly difficult. Hats off to the man who thought of incorporating this into powerlifting. Thanks for the video, learned everything I needed to know.

@WenningStrength 4 года назад

Yep just support patreon so we can make more videos!!! www.patreon.com/wenningstrength

@chrisdopez8443 Год назад

do when elitefts says 50lbs equal force of two bands generally they mean if you double one up too? why not just get the short bands for each side?

@seankelly5396 3 года назад

awesome video

@WenningStrength 3 года назад

💪💪💪 just needs a million views

@pattol666 3 года назад

I wish I seen this before I ordered. Y blue 35-60pnd straps off amazon. Guess I'll return them and get myself some reds. At least its cheaper. I can only bench 325 max.

@WenningStrength 3 года назад

💪💪💪

@pattol666 3 года назад

@@WenningStrength thank you for your winning advice. Your helping me gain those numbers i couldn't without the proper training knowledge and techniques.

@alexmora2342 3 года назад

What about Progressive Range Of Motion with double band tension? Something like 5/3/1 or 7/5/3 And as you go up in weight you ease the tension to one band then to no bands ?

@santiagoezquerrocordon1470 3 года назад

I have a problem with resistand bands. I like the idea, but even if you use the same Brad and color band, being ad elastic material, the resistand is gonna be uneven in both sides. I check it with a dinamomeric scale, and for example using a red elastic band, both bought at the same time, and I have extra 12kg on the pick of my squat i one side and 10,5kg on the other. We buy really expensive weights to weight exactly as is written on the plate to avoid working uneven and then we use bands to make uneven all the workout.

@Insaniya.humanity 2 года назад

thank u very much sir

@WenningStrength 2 года назад

💎💎💎

@h4xi0rek 7 месяцев назад

Well you can calculate the force at the top and the bottom using some simple trigonometry, by measuring the length and the angles/sinuses. So, if your band is at an angle instead of straight, just use more tension according to the math.

@aarondiaz7450 2 года назад

Let’s say I benched 2 plates with 1 rubber band on the middle of the bar how much does that take away from my actual rep?

@WenningStrength 2 года назад

No idea

@richthehoser 4 года назад

Just found this channel. You are an excellent communicator. Looking forward to learning from you.

@WenningStrength 2 года назад

www.patreon.com/wenningstrength

@rubenperez785 4 года назад

that was a f-ing great explanation bro. Thumbs up!

@WenningStrength 2 года назад

www.patreon.com/wenningstrength. Help the channel here brother. We answer questions - show whole workouts etc.

@harvest315 3 года назад

Great stuff! Thank you!

@WenningStrength 3 года назад

Yup please share around

@davearnold731 3 года назад

Every place I look for band help shows a room full of Gym equipment. I have NOTHING in my apartment gym related. How can I use bands with no equipment which is the way they are marketed by the way.

@zerolordc 5 лет назад

Thanks, Matt.

@okwaristrength5778 5 лет назад

Thanks for the awesome videos love the info... do I have any videos on Wenning Warmup for DL

@WenningStrength 2 года назад

We show the workouts including warmups for deadlifts on patreon!! www.patreon.com/wenningstrength

@jamieskelcher588 5 лет назад

Good tips

@user-bb1rs1zv9c 4 года назад

this vid is amazing! love you dude

@WenningStrength 2 года назад

🙏🙏🙏🙏

@johnbeam9260 2 года назад

Appreciate it very helpful!

@WenningStrength 2 года назад

Thank you. Please support patreon to help us with the channel www.patreon.com/wenningstrength

@cameronhead4086 2 года назад

How does weight work for a band cause it says 35 to 85 pounds for one band I would like to know

@WenningStrength 2 года назад

Help us located here 💪💪💪 www.patreon.com/wenningstrength

@clayrhea3458 4 года назад

"Wah-la! Band set-up for people with no money" haha awesome stuff, Matt! Thanks, man.

@WenningStrength 3 года назад

😂😂😂😂

@armyvet6423 5 лет назад

Dick Hartzel is from YOUNGSTOWN! 💪🏽 I really appreciate this video.

@WenningStrength 2 года назад

💪💪💪💪

@jackjackson811 Год назад

Thanks Matt! Recently am getting back into training and wanted to give conjugate/westside program a shot.

@WenningStrength Год назад

✅✅✅

@jackjackson811 Год назад

@@WenningStrength I meant Matt🤦🏾‍♂️my bad

@Iron-and-strings Год назад

Great video, thank you sir!

@WenningStrength Год назад

💯💯💯💯

@scyaki 5 лет назад

very good info

@WenningStrength 2 года назад

www.patreon.com/wenningstrength

@melissam.ortega3700 5 лет назад

Great article thanks for sharing the info. We don't have the fancy set up at our gym so I have to improvise a lot. I like the 45lb plate setup

@WenningStrength 2 года назад

💪💪💪💪

@KwyatMan 4 года назад

This is the perfect video. Thank you!

@WenningStrength 2 года назад

www.patreon.com/wenningstrength

@kustomkitgymequipment4898 5 лет назад

Great content Matt 😎

@WenningStrength 2 года назад

💪💪💪

@Grambo-qp4pp 5 лет назад

This earned you a subscriber thank you

@WenningStrength 5 лет назад

🤘excellent

@craigarmstrong6641 5 лет назад

Could you do a video about using bands for speed squats?

@WenningStrength 2 года назад

💪💪💪💪

@monkmonkmonk 4 года назад

Thank you. Perfect.

@WenningStrength 2 года назад

www.patreon.com/wenningstrength. Help the channel here brother. We answer questions - show whole workouts etc.

@jacobsharp3819 4 года назад

If you feed the band through a 2.5 and place it under the 2 plates you can get doubled up bands.

@Moochieslawns 5 месяцев назад

Dick Hartzell is the man!!

@cjillaalaphadog6382 Год назад

So when your calculating bar weight for dynamic effort to obtain your extra 25% of accommodating resistance, Do you add the top unrack weight of 100lbs or the bottom weight of 50 pounds to help calculate your bar load for your percentages

@WenningStrength Год назад

Come on patreon brother be glad to help www.patreon.com/wenningstrength

@Zuman1988 5 лет назад

If you’re having issues measuring band tension, just buy/use a $10 fish scale.

@maxxfury13 5 лет назад

This ^^^ use a cheap luggage scale / spring balance i got from a uk "pound shop" 😂

@dandoyon8924 4 года назад

Zuman1988 thanks. great idea!

@jcs003 5 лет назад

Great info; thank you.

@ar_2015 4 года назад

Are those the ROGUE MONSTER LITE/INFINITY BAND PEGS - 4 PACK? If so can you set them up on any rack?

@WenningStrength 2 года назад

www.patreon.com/wenningstrength

@user-hx4oe4ye6y Год назад

power!

@chrizjenj3910 11 месяцев назад

Never thought to set my bands this way. Great advice!

@rudymelo880 4 года назад

Things dont fall at 9.8 m/s (that would be velocity and obviously velocity changes)..it has an acceleration of 9.8 m/s^2

@WenningStrength 4 года назад

Thanks post a video on the spot no rehearsal let’s see your skill smartass :)))

@rudymelo880 4 года назад

@@WenningStrength If you want to avoid learning thats cool man

@saeedravat Год назад

Hi Matt! Just come across this video now. I have a massive problem when lifting heavy. I weigh about 70kg and failing to get that 100kg bench press. I'm failing because my eccentric movement is slow, perhaps too slow. Not sure why this. Perhaps confidence or worrying I'll mess up my rotator cuff handling weight that might seem to heavy for me. Would bands help sort out this problem?

@WenningStrength Год назад

Come on patreon for questions brother. We need support for video costs www.patreon.com/wenningstrength

@Kaiya637 11 месяцев назад

How often do you have to buy new bands I was wondering?

@zombieprodigy9788 3 года назад

Can someone explain how in that last clip how its 185? Im new to lifting and from what I can see theres band tension plus the 135Ib and he said that in total the band tension is 100 pounds so wouldnt that be 235? Id love if someone could clear this up.

@bickfordfitness5544 3 года назад

185 in bar/plate (30-40% of his 1RM) + 100lb in accommodating resistance (the weight added by the bands)

@zombieprodigy9788 3 года назад

@@bickfordfitness5544 so in total in reality hes lifting 285 for speed work essentially

@bickfordfitness5544 3 года назад

@@zombieprodigy9788 Sort of. Its roughly 100lbs at lock out where the bands are fully stretched out. Its something like 50lbs of band resistance at the bottom. Research about accommodating resistance and strength curves.

@zombieprodigy9788 3 года назад

@@bickfordfitness5544 and thats the weight since its doubled correct? and if its not doubled it'll be 50 at the top im going to try this on thursday. My 1rm is 225 so im going to use 110Ib and the band tension and set them up like the way he showed with the plate

@WenningStrength 3 года назад

Get the bands and chains manual on the site as well as the powerlifting manual. And read up!!

@32srt32 5 лет назад

What percentage of weight and what percentage of accomadating resistance should you use. Some say 50% of max but is that with accomadating resistance or is that how much weight plus 10-20% of band tension. Also please show band setups for squat and deadlift. Do you only use competition style lift for dynamic work?

@jamesgriffin7626 5 лет назад

I believe Louie would say 50% but I believe Wenning has recommended a lighter percentage of 20-30% to most optimal.

@WenningStrength 2 года назад

www.patreon.com/wenningstrength

@lathansepeda8847 4 года назад

I want to add chains to my workouts how do I do that and plus what size of chains and how long of a chain do I need

@WenningStrength 4 года назад

Get the bands and chains manual off the site www.wenningstrength.com

@marcusjohnson1952 5 лет назад

What about attaching the bands to a heavy hexagonal dumbbell? Would you recommend that? That's what I've been using.

@maxxfury13 5 лет назад

I've being doing that.. double looping minis/micro minis under 70kg hex dumbbells. Ive felt no difference to using the combo rack pegs. (Except its about an inch less tension)

@hodornador6085 5 лет назад

Why not, if they are heavy enought

@dandoyon8924 4 года назад

Marcus Johnson that’s what I do & it’s working well so far.

@WenningStrength 2 года назад

www.patreon.com/wenningstrength

@philbricker1323 3 года назад

Great info Matt, my question is how often should we use them, 3 weeks at a time, every other week, etc?

@WenningStrength 3 года назад

Come on patreon brother this channel is expensive to maintain

@alomarybarra5390 2 года назад

I use them on Mondays for dynamic bench

@absidyabsidy2727 2 года назад

quick correction: weight doesn't fall at 9.81m/s, it accelerates towards the ground at 9.81m/s^2 in a vacuum. great video though, learned a lot and I'm a big fan of your work!

@WenningStrength 2 года назад

💪💪💪

@dkk9052 5 лет назад

As you get stronger should you add more weight to bar or band tension?

@WenningStrength 2 года назад

Ask on patreon brother www.patreon.com/wenningstrength

@someHandle95 5 лет назад

Hey Matt. I've seen all your videos thus far but I've never noticed you do any major upper back exercise. What's your big upper back exercise of choice ?

@dontreadmyname4396 5 лет назад

deadlift?

@hardcorebarbell 5 лет назад

Facepulls and rows not involving biceps but just doing scapula retractions.

@WenningStrength 2 года назад

See all the workouts here!!! www.patreon.com/wenningstrength

@therealforestelf 4 года назад

putting it on the bar with the 2 plates on the floor is so genious and had me smash my forehead so darmn hard because I was too stoopid to think about this. I believe my gymowner hates me and doesn't get new bands because I killed them before :'D won't happen again thanks to this vid. thanks dood!

@WenningStrength 2 года назад

www.patreon.com/wenningstrength

@treesmasher823 5 лет назад

Do uou warm up with straight weight or with the bands on? Thanks

@fitfen9610 3 года назад

My max is 140kg so for band bp i warm up like this 1.set bar 10-20reps, all grips(wide, close,normal..) 2.set 60kg 8reps 3.set 60kg with band 5-8 reps 4.set 100kg 3 5.set 100kg with band 1reps 6.(Working set) 115kg with band 4x2 with pouse

@WenningStrength 2 года назад

Help is located on patreon my friends www.patreon.com/wenningstrength

@FreeHumorLight 2 года назад

what are the best BEST Bands? thanks if yo u can answer

@WenningStrength 2 года назад

Elitefts

@FreeHumorLight 2 года назад

Matt, did you make that T handle thing?

@WenningStrength 2 года назад

💪💪💪💪

@Ο_Θετικός 4 года назад

What's Mosad doing there:);

@WenningStrength 3 года назад

😂😂😂

@ThaiNguyen-yp1js 3 года назад

4:56 - Correction. Band set up for people with a lot of money. (4) 45 lb plates x $2/lb...

@WenningStrength 3 года назад

😂😂😂😂

@king-nick2023 Год назад

Nice

@WenningStrength Год назад

💯💯

@nathanstatires8955 10 месяцев назад

I like bands and chains (Scott’s class)

@WenningStrength 10 месяцев назад

👍👍👍👍👍

@howardcox2918 4 года назад

How many set of 3 reps should I do

@WenningStrength 4 года назад

www.patreon.com/wenningstrength

@feelthesun 4 года назад

hey wenning, wondering if you know what the resistance would be for double wrapping red bands along a squat rack? i've tried doing math, and looking around different places and everything has a different answer... thanks in advance-

@WenningStrength 2 года назад

Yes sir!! Please come support patreon to help us with the channel!!! We answer questions- show workouts etc www.patreon.com/wenningstrength

@dontreadmyname4396 5 лет назад

Hey matt, i wanted to ask you something: should natural lifters train like enhanced lifters? if the answer is not, what main diferences should their methods have for each individual (volume/frequency)?

@78matt 5 лет назад

I'm not Matt but I will give it a shot anyway. No they train the same but: you always base your training on how much volume/intensity you can recover from, aas helps with recovery.

@__-qn7tg 5 лет назад

voicezero I agree with this, mistake I made early on was too going too hard in the gym and my CNS was always fried and couldn't properly recover. Play around with frequency for your main lifts and see which patterns give you the best results. It will vary person to person, lift to lift usually. Don't be afraid to experiment.

@dontreadmyname4396 5 лет назад

@@78matt then should natural lifters train like matt recomends? (4 day/week, 2 max efford days, 2 speed days + accesory 4 days)

@StreetHitzEnt 4 года назад

@@78matt what's AAS?

@WenningStrength 2 года назад

Join patreon brother just did a piece on that

@fumbles1294 5 лет назад

Could you not just use a heavy dumbbell instead the plates on the ground?

@joshuapacheco2898 3 года назад

thanks for throwing my 1rm around lol

@WenningStrength 3 года назад

😂😂😂😂 we can fix that with online coaching 💪💪💪

@joshuapacheco2898 3 года назад

@@WenningStrength I already have 2 coaches on my list to work with on the near future lmao. I actually am impressed with my current progress since I had a few minor injuries over the past 2 years that kept me from lifting for a bit.

@jackiecarpenter7747 5 лет назад

I've always fed it under the bench, it doesn't feel like it adds alot though

@WenningStrength 2 года назад

Now you know

@reckless714 5 лет назад

Is there a reason for doing 3 reps or are you just demonstrating it? I notice you did the same on your speed video

@WenningStrength 2 года назад

Check out our patreon channel we would love to help ya and show ya more www.patreon.com/wenningstrength

@jimbud4439 5 лет назад

Holy forearms

@lainedenney2287 8 месяцев назад

This dude fucking smart

@WenningStrength 8 месяцев назад

🙏🙏🙏

@jaysonscaccia3188 4 года назад

If I secure them (red) to a 100 lb dumbbell and double to squat how much band tension is added to lift?

@WenningStrength 2 года назад

www.patreon.com/wenningstrength

@untipcubreton 5 лет назад

I thought that gravitational pull is 9.8 not 9.1 ?

@Rocklegend953 5 лет назад

Calin Boisteanu Listen closely...9.81 m/s^2

@WenningStrength 2 года назад

🤣🤣🤣🤣

@chrisbarrows6500 Год назад

💪💪💪

@Doanakamom 3 года назад

See my problem is I was cheap and only have one of each bank so I have to run in under the bench 🤦

@WenningStrength 3 года назад

Get your wallet weight up :))

@georgeybushy 4 года назад

THE CHOSEN ONE bunny Israel

@nakedsnake2669 Год назад

Thank you.

@WenningStrength Год назад

✅✅✅

@jasonderousselle5570 2 года назад

So, one has to use half the plates in the gym to set up without the T bar. That won't feel dooshy at all.

@WenningStrength 2 года назад

Well don’t lift in a doushy gym 🤣🤣🤣

@jasonderousselle5570 2 года назад

@@WenningStrength Very True bro lol very true.

@thomasmuraski2812 10 месяцев назад

i am from Scotts class.

@WenningStrength 10 месяцев назад

🔥🔥🔥🔥

@chrisbarrows6500 Год назад

👌👌👌

@chrisbarrows6500 Год назад

🤘🤘🤘

@johnnylira3312 4 года назад

Soloflex!

@WenningStrength 2 года назад

www.patreon.com/wenningstrength

@langmussen3169 3 года назад

Invest in bands

@WenningStrength 3 года назад

✅✅✅✅

@nathanl5091 4 года назад

I just use dumbells instead of 45 lbs plates

@StreetHitzEnt 4 года назад

That's a good idea too. What size dumbbells?

@StreetHitzEnt 4 года назад

Won't the dumbbells roll?

@SethAKPI 3 года назад

Oh this man got 4ID behind him. Wrong 50

@WenningStrength 3 года назад

😂😂😂

@SethAKPI 3 года назад

@@WenningStrength you’re one of the best man. Nothing but professional, entertaining and incredibly beneficial/knowledgeable content from you. I hope your channel really takes off just like my bench from you.

@WenningStrength 3 года назад

Me too. Hopefully with help and luck it will explode