If you are on the road for business or vacation there is no need to skip workouts. Most things you do with a dumbbell or barbell can be done with a powerband. Will a resistanceband deadlift give you exactly the same strength stimulus as a loaded barbell on the platform? It wont. But that's not necessarily a downside.
"When you engage in resistance band strength training, the length-tension curve of the musculature you are training is always matched. Furthermore, the resistance increases as the range of motion increases (ie. as you stretch the band). This is the best way to activate more muscle fibres and thereby increase strength."
In plain English, the resistance band provides constant tension to your muscles. Free weights can't do that because they rely on gravity to provide resistance.
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If you feel the powerband you have still isn't quite as resistant as you need it to be, here are several intensity techniques you can employ to make sure you're challenging yourself before getting a new band with more resistance.
1. TIMED SETS
Rather than performing your traditional 3 sets of 10, perform uncounted repetitions in a specific time frame. I recommend starting out at 30 seconds per set, performing controlled movements continuously, and working your way up to 60 seconds or more.
2. PAUSED REPS
Adding a pause at specific places during your repetition can yield a new stimulus that challenges the mind and body. Consider pausing just after transitioning into the positive (concentric) portion of the repetition, such as a few inches after you begin pressing upward in a banded shoulder press. Or, pause right at the sticking point, such as at the bottom of your squat.
3. ONE-AND-A-HALF REPS
Adding a small "pulse" to the bottom of the movement makes it surprisingly hard. For example, when completing a push-up, only come halfway up on your first rep, then lower yourself to the bottom position before finally pushing upward through a full range of motion. That's all one rep. These are also great for lower-body moves like squats and deadlift variations.
4. ECCENTRIC-FOCUSED REPS
Rather than letting the band pull your arm, leg, or body back into the bottom position of a rep, focus on slowly controlling the eccentric portion of the movement instead. This will increase the intensity.
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