Barbell Shrugged - How to Use Resistance Bands for Hypertrophy and How to Add Velocity Based Training to Your Program w/ Anders Varner, Doug Larson, and Travis Mash- Barbell Shrugged #468

Episode Date: May 13, 2020

Save 82%, Buy 2 get 5 Free, on the "Stay Home Super Bundle" launch this week. Five Training Programs, Joint-by-Joint Mobility, Nutrition and massive savings using code “stayhome” at checkout.   In today’s episode the crew discusses:   The 3 mechanisms of building muscle  Why bands are the secret to hypertrophy at home The benefits of using bands over heavy weights Using tempos and isometrics with bands How to increase power using velocity based training How to create a strength profile Mastering the different types of strength  And more…   Save 82%, Buy 2 get 5 Free, on the "Stay Home Super Bundle" launch this week. Five Training Programs, Joint-by-Joint Mobility, Nutrition and massive savings using code “stayhome” at checkout.   Anders Varner on Instagram   Doug Larson on Instagram   Travis Mash on Instagram   ————————————————   Training Programs to Build Muscle: https://bit.ly/34zcGVw   Nutrition Programs to Lose Fat and Build Muscle: https://bit.ly/3eiW8FF   Nutrition and Training Bundles to Save 67%: https://bit.ly/2yaxQxa   Please Support Our Sponsors   Organifi - Save 20% using code: “Shrugged” at organifi.com/shrugged   Purchase our favorite Protein, PreWOD, PostWOD, and Amino Acids here and use code “Shrugged” to save 20% on your order: https://bit.ly/2K2Qlq4    Garage Gym Equipment and Accessories: https://bit.ly/3b6GZFj Save 5% using the coupon code “Shrugged”   http://pm03.com/shruggedfree to get a free bottle of PM-O3

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super jacked because of it. So get over to Organifi.com forward slash shrugged. That is where we're going to save all the cash and we will see you guys at the break. Welcome to Barbell Shrugged. I'm Anders Varner, Doug Larson, Coach Travis Mash. We're hanging out in the same chair we were 30 days ago.

We're still in captivity. But if you're wondering what time it is, our old president, Mr. Trump, said we might be able to get on the road again. We're going to go to Winston-Salem soon. Dying for that moment. We got two big things to talk about today. We are going to be hanging out talking about contrast training, specifically MASH contrast training. And we're going to be talking about bands.

We are putting out a brand new program uh body weight and bands um i've been playing with the bands in my garage not just on kind of the the west side getting strong side of playing with the bands but um how can we just get some good strength training hypertrophy going um using banded movements and really excited to dig into it um but dude the reason i wanted to bring up the contrast training is because you've been doing a ton of it mash online um and yesterday not only did your 450 pound front squat catch my eye but it looked like a bird fell out of the tree and hit your barbell yeah yeah did you see that yeah that was my son. My son threw a knee sleeve at me as I'm lifting.

I was wondering what it was. I was like, you walk out 450 and then like something comes flying out of the tree. And I was like, who walks out 450 and has someone throw something at them? It hit the bar. Luckily it was 450 450 so it didn't really move much i was like thinking come on poor poor bird i actually thought it was a bird that like fell out of the tree it's like the same size kind of the same shape um but dude when we were at lenore rind you were talking about french contest training and they've got a bunch of setups on their rig for like banded jumping and then kind of the idea of the French contrast

turning into the mash contrast but I guess my real interest in learning about this from you is just kind of the overall purpose I'm assuming is speed and power but just a little bit of the history and then kind of the progression that you're using and just take a deep dive on on building speed power and how it relates to the olympic lifts and getting strong you know it's it's another use of post activation potentiation you know and like they they normally in french contrast they go like a decently heavy squat paired with an unweighted jump, paired with a weighted jump, paired with an assisted jump. So they go slow, fast, a little bit slower, the fastest.

But I've been messing around with it. I change it a little bit. So I go a heavy squat, then I drop down and do percentages of that heavy squat. And then I'll go, so then after I was done with the big one, I went 352, so 160 kilos, paired with a weighted jump, paired with a non-weighted jump. And I'm outside here, so I couldn't do the assisted jump. But at the farm, when I'm at the farm, I can now. So I go from the slowest to the fastest, whereas they kind of go like a zigzag.

I'm just messing around with velocity and seeing how it's improving each week. And so it's definitely making me feel better in my joints. Yeah, you do have all the velocity-based stuff. So if anybody is just kind of catching into barbell shrug for the first time and you hear the words post-activation something that we've been geeking out a lot on with the idea of like if we are taking a single lift call it the front squat uh and loading it to a percentage in which we have to recruit maximum muscle fibers to be able to lift that weight so when mash says he's pulling out 352, that's probably somewhere in the 75-ish percent of

what, 80% of a 1RM front squat. So the idea that we have to really think about that weight, it's a good weight. You're not going to miss it. You're not going to also have to be like so checked in, like it's a one rep max and you're going to, you know, have to have a hundred percent of your attention and muscle fibers and aggression going into that barbell but taking that 80 percent and then backing that down to a weighted jump so you have maximum muscle recruitment for the 352 front squat move that into a weighted jump so now your body and your brain are prepared to move 352

but you're doing with body weight plus i I think it was a 50-pound jump. You had 225s in your hands. No, those were 15 kilos, so 33 pounds, almost. Yeah. Yeah. And then from there, taking that muscle recruitment and firing and the speed and power of jumping as high as you can with weights and then moving into a body weight only in which the old man has still got some hops. Getting there. It's getting better now.

It's getting better. It looks good. I can really jump. I can still dunk in my 40s. Really? Yeah. You could dunk? I've got a good video.

Yeah. I was actually a really good dunker. Yeah. That's baller. I know. I would never. When was the last time you did that? Yeah. 41 or two wow it was

not that long ago i mean you know five years ago but yeah yeah it was recent there's a video and what do you what were you weighing i mean 220 or more 5 7 220 so a lot of power yeah yeah dude anyone that anyone that squats you know double triple or or beyond body weight like jumping is just beyond easy at that point it should be as long as you know the mechanics like you know uh i had the little riot um grinsland who's like really one of the top weightlifters in the whole country no matter how old he is because he's just turned he's just a junior but he can't jump and like it's just his mechanics so i keep telling him i'm going to teach him how to yeah he jumps it's crazy it's terrible

it's definitely its own separate skill but but being just being brutally strong is a great place to start it it really is you know just it's really about relative strength um you know if you're obviously if you're super strong, but you weigh 400, you're still not going to jump. But, yeah, relative strength. If you have some elasticity, you should jump pretty well. But I'd like to get up there again. I would love to dunk again. I just don't know.

We'll see how my body can hold it. How tall are you? You're like 5'9", 8'9"? We're about the same size. I'm 5'7". That's a big leap, dude. I remember this one time I took off. I mean, I gave it everything I had.

I jumped as high as I possibly could with the biggest running start I could possibly get. And I jumped, and I felt like I was flying. And my arm came all the way up, and I reached as high as I could, and I smacked the shit out of the second row of the bottom of the net. I was like, this is not for me. I got to get off the basketball court immediately. I was actually really good at basketball. I was only either football or basketball.

I was pretty good at it. I immediately get off of the court, Anders. This is not for you. Dude. Travis, you're doing something heavy and then something kind of moderately light for as fast a speed as you can produce. And then you're doing a completely unloaded or assisted. Right. Yeah.

In a perfect world, I want to go like heavy, then like a loaded jump, then a non-loaded jump, and then an assisted. So it gets faster every tier. I'm just experimenting because with French contrasts, they go heavy, unloaded, loaded jump, assisted. So they go kind of a wave. If you have more exercises you're going to do back to back to back like at what point if speed is the focus you need you need to be kind of neurologically fresh to actually move close to 100 or beyond full speed if you're doing the assisted stuff right how many how much time under tension is there there like how many reps are you doing for each exercise for the four exercise and then are you taking little breaks in between like how do you make sure that

when you get to the assisted jumps you're not already tired so you're not really moving that fast and so you're kind of eliminating the point one rep on the squat three on the jumps and so it's like you shouldn't be tired if you're just kind of walking to the movements you know it makes me feel a lot better it's like i do that like so yesterday i had a test it's been killing me and so i do the i do the contrast stuff on the day that i'm like you know tired i don't i don't want to do a i don't want to do a um big squat and then i can it energizes me like by the time i was done yesterday, I felt like a new man. The goal is to come out of it feeling fresh, not tired.

So, yeah, I just do one, three, three. Since I didn't have the assistant, or I would have gone one, three, three, three. And it doesn't make me tired. The key is maximal exertion. The key is not tired. It'd be the opposite of CrossFit. You should feel neurally charged, not neurally wrecked.

In theory. But it sets me up. Every time I do that, like yesterday, like a day or two later when I actually do go heavy on squats, so far I've PR'd every time. So we'll see what happens. I feel like I'm about to hit it. My goal is 500 front squat as quickly as possible,

but I think I'm getting close. Based on velocity. Are you still squatting? Go ahead, sir. Back when I played college football, we did a lot of, back then we called it complex training, where you did something heavy and something light. We'd do 90% for a single,

and then do 30 for max height jumps on on back squats or yeah or go from doing like a heavy deadlift to like a you know kilo snatch right that type of thing just back and forth and man i felt like i got i got really good improvements in speed and power when i used to do that yeah especially do one time i haven't i haven't repeated this very often but if i'm if i'm super beat up sometimes i'll go do it because it makes me feel really good one time i did all explosive movements for for three to five reps for every movement pattern for my entire workout so you know like not just olympic stuff and and squats but then on on lunges and, you know, inclined dumbbell press and whatever else it was,

it was just, you know, kind of like dynamic effort method for everything. Right. You know, more sets, less reps, everything explosive. And, man, like my joints felt so good and I felt so powerful. And I was doing the complex training as like the first one or two movements of the day with squats or deads or potentially Olympic stuff. And, man, I just walked out of there like always feeling fresh. My joints always felt great.

I was always motivated to train again. I never got that sore, but I got stronger and broke all my PRs on everything. Yeah. Just working at all speed. It makes me feel so much better. So I did it with – after I was done with the squatting I didn't video it but then I did um military press with um like clap push-ups so right I only did two but you know my goal like when I'm at my gym or I'm at the farm I can go um how do I do I go like a military press or a bench

press with an explosive push-up with a um assisted push-up so you can put the bands and have them help you with the push-ups too so yeah we do my my thrower who's like one he's uh he broke the state record but he's fourth in the country uh overall as a high school thrower but that's what he does a lot of this contrast training yeah i was actually gonna that was gonna be be my question. When do you feel comfortable enough putting it into the program with athletes? I don't see Morgan doing much of it, mainly just because the dude's just getting jacked in his garage. He's about to, though.

Yeah, that's what I was wondering. When do you start to put it into their programs? I mean, if you're doing it with the throwers I guess Well with him when we're getting Towards the end I don't do a lot of Absolute strength at all with him now Because it's power But now he's back to doing just

Trying to get strong because his season got ruined Which sucks his senior year We were hoping he was going to win the nationals But we'll never know now but anyway so yeah so the last six weeks before i know prior yeah yeah we we know so um that's it but with pat you know with um with weightlifters what you could do is look at like their ratio between are they powerful you know and or fast or are they just strong and so if you found that they are stronger than they are like you know powerful then you could do a lot of it so that's where velocity

comes into play he's like being able to measure you know that drop off like i know um spencer arnold does a thing where you know he like he goes up and he sees at what point of working up on a 1RM back squat does the speed drop off. Based on the ratio is how he classifies people. Yeah, so when you get into those ratios or when you are testing bar speed in the front squat or whatever squat you're doing, are you looking for a ratio into the next jump? Do you have enough equipment to be able to time the jumps as well and put something attached to your shirt or whatever no so that's what i want to do is i want to have um i'm going to get today i'm going to order one of those jump mats and so which measures yeah you know how high and so like to

see like at what weight does it affect how high I'm jumping. Right now, I just wanted to get elastic. But now I'm going to, now that I'm digging it and I see improvements, I'm going to start measuring everything. But I'll get a, you know, buy a jump mat and test the vertical, you know, like, right after. Yeah. And we'll see, you know, is it helping, is it not, and how much. Do you think there's any limitations to kind of the post-activation piece at the beginning? Whether it's front squat, back squat, the amount of weight you're using.

Instead of doing a triple at 80-ish percent, do you think you could go a single at 90% and get the same results? I don't know. I only do a single on the squat part. I only do one rep. But, you know, we do five to six sets of one rep on the squat, three on the jumps. And, yeah, like right now I've been using like 75%. But then I started playing around with like first, the very first thing you do is work up to like an eight or nine RPE pretty heavy squat. Like, you know, yesterday i did the 200 kilos then back down to 75 of your one rm so like you know at what point here's the thing with

potentiation the moment you're done like your potentiation is the highest but so is your fatigue and so then you wait till they meet and then that's the perfect time to you know to actually jump or run or whatever you're going to do with it. Seeing how much fatigue – because if you do that 90%, I feel like it's going to take too much time to recover. Yeah. Do you think this is something that people can put in on like if they are doing like squat every day type protocol or three days a week? Is there like a limit to the number of times you think that putting this into a program is beneficial? I think once or twice a week.

So far, it makes me feel a lot better. I actually do it as more of a restorative type workout. But maybe if you did a lot of landing. So if you start doing box jumps or depth jumps, that could be because a lot of eccentric absorption taking place, which is pretty – it can be kind of hard to recover from. But so far, like, recovery's been fast. But we're going to add it to the new squat every day program that Corey and I are working on.

It's definitely going to have it in my portion of it. I think what we're going to do is I'm going to write, you know, like a workout. Corey's going to write a workout workout and so is John Brose. You'll have three to choose from. It's about to be the sickest square of the day book of all time. We'll see. That's rad. I'm stoked. I actually really like watching

you do those because you can see... When you do the bodyweight jumps at the end, I'm not joking around. If people don't follow you when you do the the body weight jumps at the end i mean i'm not joking around if people don't follow you on instagram or like see the the like what you're doing it's you're getting off the ground dude i didn't even know that you could jump and every time i watch it i'm like whoa it's getting better that man can hop there's like i still feel i can tell like um it's hard to explain but i can tell when my elasticity is not it's not quite there, it's hard to explain, but I can tell when my elasticity is not quite there.

But it's a lot better than it was week one. Week one, I felt like I had cement in my joints. And now, it's starting to feel better. It takes a little while. Yeah, it does. It took me three weeks in the mile training to feel like I was actually running fast. Just because your body doesn't really loosen up it doesn't trust itself to be able to spring like that and actually create I

did yesterday um uh or Wednesday I just did a bunch of like acceleration through like hundreds like stop as soon as you you know you try and pace it so you're at max speed right at the 100. And it was the first time in three and a half, four weeks that I was actually like, I felt like I was accelerating the entire time. And like the turnover felt good. Like your speed, it was just, it was phenomenal. It just takes a long time for your body to adapt to that stuff, especially that speed, high velocity um it's just your body just doesn't want to turn on that like one rep max right as much power as possible

and the only way to get there is just to practice and return it all back on you could see you know the one thing that people don't uh normally associate with squat every day is mobility like if you watch from the first day I started to like yes yesterday was a big improvement you'll see like just my squatting getting better and better deeper and deeper my my spine getting more vertical and more vertical yeah that's my favorite part of it is just starting to feel athletic it definitely is the fastest way for me as an old man to get back to where i want to be so yeah have you as your hip responded well to it yeah my new one is feeling great my old one is like old but um that piece of crap we gotta get rid of it chop it off i do i'm gonna have to get a new one someday but

maybe five more years it's not it doesn't keep me up at night that's the that's when i'm like you gotta go yeah you have to draw a line there if it keeps me up but it's fine well i don't know i was i don't know uh what your doctor told you i assume he was very good at what he did but my dad just went in because he's gonna to have to get a new one. And they're basically just going to 3D print a bunch of cartilage into his hip, and it's outpatient. What? What? Yeah, he's got the femur going into the pelvis.

It's basically like bone on bone, and it's all jacked up. And the doctor was like, well, there's nothing wrong with your femur. There's nothing wrong with your pelvis. All we need to do is create a little bit of padding so they go in and they just like basically fill encapsulate your femur with some sort of 3d printed like padding basically fake cartilage and it's an outpatient he was like you'll be walking in the afternoon and i was just like you got to be kidding me where where is this uh virginia beach somewhere i'm about to go call yeah virginia beach i don't know i'll connect you to my dad but it was it was crazy when he he was like yeah it's outpatient you'll be walking in the afternoon

you'll have a walker but uh he's like and then they want you to just they want you to load it as soon as possible and get on it and move um but my dad's all jacked up from pitching his like left side is just totally wasted from planting his leg in the ground for a billion throws over his life um and then rotating off that hip. But yeah, dude, I thought about you. It was really cool. I was saying Travis, or excuse me, Andy and I did a study together at University of Memphis where we were just research participants. But our buddy Lauren Chu, who's a biomechanics PhD

and he was a former national champion weightlifter from Canada, he was doing a research project on post-activation potentiation and to very specifically see how myosin light chain becomes phosphorylated during and after um what we're doing like eight sorry 15 sets of triples at 85 for clean pulls right is what we're doing and then we're also doing um max isometric pulls from the power position just in a rack with a with a bar that we couldn't move right and uh so we we took muscle biopsies out of our vastus lateralis inside of our our thighs uh before and then after the seventh or eighth set and then at the very end as well uh to see what changes are

made uh to to the fossil to myosin light chain becoming phosphorylated which if it is phosphorylated that that gives you that that's one of the things that gives you that potentiation effect right a little bit stronger for a short period of time but and you'll know probably at this point much more about the actual physiology underlying that and how it all works but so i'd be interested to have that conversation because i'm sure my my details are shaky after not having really talked about it too much as far as from like a cellular physical call him up in 10 years he's not doing anything he's got two babies and no job to go to right now let's shut him down mash we had him on the other day it looked like and Andy Galpin. He looked like, what's the dude that talks to the volleyball out on the island?

Tom Hanks. Oh, yeah. Like the big scruffy beard because he just had a brand new baby. He's not sleeping at night. They shut school down. He's running classes on Zoom. It was like, all it was like whoa where you at bud come back that's yeah man um yeah dude they shut down his whole freaking

intermittent fasting study it sucks ah brutal oh yeah you told me about that um right on for the second half of the show i want to talk about bands. We're going to be building out a pretty awesome program. A lot of people are stuck in their house, and it's brought on a lot of creativity from a lot. Really on like the kind of just hypertrophy side of things, I don't think that they're really like the most high intensity interval training tool you want to be using. But for people that are interested in, you know, getting strong, having some fun stuff to get creative and play with, the bands have been awesome for me. I haven't found a single movement that I can't do at a relatively high level for developing

strength that you can't create by using just one to three different thicknesses in band. I mean, I can't move that green band that many times. I'm not that strong. The two-incher, the one-inch band seems to be my sweet spot if you want to know how strong i am one inch band for pretty much everything eight to ten reps get your pump on and uh move on but i also want to get into um mash i know you have a ton of experience with really getting super strong and working on top end strength and we talked to cory gregory about front squatting with bands so yeah their versatility and just having jump stretch bands at your house for times like this or when we get into regular life

when you have a barbell um it's a really really awesome tool um doug i want to guess you know when you when we write that book and kind of how you section them out, as far as body part splits and putting that program together, how do you set that up for everyone? When I think about programming in general, one of the first things I think about is the movement patterns that are required and what the balance between them kind of needs to be. You know, if you're doing an overhead sport like CrossFit or weightlifting, you're doing a lot more overhead pressing and jerks and all that compared to if you're a soccer player, et cetera. So programming for kind of gen population that they just want to look good, they want to be decently strong, decently athletic, decent conditioning,

all the stuff that CrossFit kind of preaches. You want to be pretty good at everything. If you're kind of just a regular person, they want to be decently strong, decently athletic, decent conditioning. All the stuff that CrossFit kind of preaches, you want to be pretty good at everything. If you're kind of just a regular person, you want to be healthy and strong and fit and look good and all that. So for the bands and bodyweight program, I'm taking that same approach. I'm looking at kind of a template, so to speak, of all the movement patterns that I think need to happen. And then, and then instead of having, um, you know, an, an inclined dumbbell press, well now you just, you have a band and it's, it's attached, you know, to a rack right around like knee height. And you're, you're doing like a split stance, kind of like high punch with a single band, like you would with a cable machine. That's awesome. Like there's, there's endless creativity. You could, you could apply to bands

to get a plenty good workout compared to best week especially compared to not working out at all obviously if you have weights weights are just more convenient they're they're great for many reasons one of the big problems with bands in my mind is the the difference in tension from from just barely stretched to being stretched for a foot or two. You know, you're basically going from, you could go from, you know, 10 pounds to 100 pounds pretty fast, like in one movement. I think one way to, and sometimes that's not a big deal. That's good if you're doing banded back squats and you want a 40 or 50 pound discrepancy between the top and the bottom per side or whatever it is. But if you're doing face pulls or something where you don't want there to be this 50 pound discrepancy between when you start pulling and when you finish pulling,

one way that I like to combat that is to make the bands longer. So if you tie two bands together, the longer the band gets, the more you can just get some tension on it and then pull, and there'll be less change from the beginning to the end. So I often do that if I'm doing something where I don't want there to be a lot more tension. Like say I'm doing half kneeling one arm rows, or the band is out straight in front of me, and I'm just, I'm just doing a row and pulling back. Well, the top of that movement is not going to be, you know, when I'm all the way fully contracted, it's not going to be radically stronger than the beginning of the movement. And I'm kind of actually even in that case, working against my natural

strength curve. I'm probably a little bit stronger at the beginning and then it's harder at the end. So I don't want like, you know, 30 pounds of resistance at the beginning and a hundred pounds resistance at the end when I got actually probably handle closer to the opposite. So bands are, bands are useful in many ways, but you, there's little tweaks you can make to make them even more useful. Taking a quick break to thank our sponsors over at Bioptimizers. As you know, everyone is facing challenges with the recent virus pandemic from stress, financial sickness, and quarantine. There's a lot of people who have,

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getting protein. Everything's shipped to your your house automatically it's the best price protein out there i always take the vanilla because it mixes well with everything it's like vanilla ice cream dream or something delicious um yo you need to get uh some post-workout in your life uh they also have a post-wad that you can use for post-workout. It's got a little bit higher carbohydrate value. And I love them. So get over to drivennutrition.net forward slash shrug. You're going to save 20% on all your supplements. Yeah, for your joints. I mean, the thing I would add to that is just how important it is to hypertrophy without killing you.

You know, like if you do like a 20-rep back squat, which is awesome, but let's say that you have joint issues, the joint will take a beating. However, with bands, right when you're at that, the most lengthened part of the movement is when the movement has the least amount of tension. There's that benefit too. People like me, it's awesome.

I think, Anders, you've people doing quite a bit of this what have you been doing lately um well i've really been playing around with just the different ways that i can so to your point specifically about how when the but i don't know if it's like a training age thing or just kind of understanding and playing with the bands enough. So like I was doing RDLs the other day and a deadlift setup for kind of like, you're a little too strong in a full deadlift setup. But if you're able to isolate and get like an RDL instead of a full deadlift. When you go to the bottom of the RDL

and the bands come together, it isn't enough weight to keep maximum tension kind of on your posterior chain your hamstrings don't really feel the weight at the bottom of the movement like they would if you had a and that's that's really the part that you want to get in an rdl is that like bottom stretch and then squeeze your glutes pull with your hamstrings and you stand back up like that's why you do the movement so what i I started doing is, and it looks a little funky when you video it and I put it up, but if you bend your arms and you're able to just keep

that tension as you go down, you're still able to basically have what would be max tension on the band at the bottom of the movement. You just pull with your arms and do like a little quarter bicep curl to keep the tension on the band the entire time. The other thing that I was like dying to jump in while you were talking, it's like so many people think about the bands as this way that you have to like, you're always pulling the band, but you can set them up so that you're using them as almost like a TRX. TRX bands, they're not straps. But the TRX straps, if you hang it over a pull-up bar or hang it over a door and you go back and you're able to do rows, you're going to be able to move your body weight the same way.

One of the easiest ways to kind of like make the band a much more functional tool is if you're able to get your hand into the band and wrap it around so that the, it, it sits on your wrist as like a strap versus just pulling the band. Um, but I really just been playing with a lot of the movement patterns, right? So how do you get a hinge in there? Well, we can take, you can stand on the middle of the band, grab it from the sides wrap your hands in there so you're holding it like a strap it just increases your grip strength and you're not holding the band in your fingers um and then stand all the way up you're going to feel your glutes like it's it's a tough assuming you have enough band tension you're going to feel that that when

you're at the top that it's it's hard and then from there just bend your arms just a little bit as you go down you'll be able to keep maximum tension on the band you'll be able to feel that stretch in your hamstrings at the bottom of the rdl and now i've got awesome um like basically a really good rdl that even if you have dumbbells i think it's something that you should be doing as like a drop set or, um, some way to, you know, get,

you're never not going to be able to do it. If that makes sense, you're never not going to get to a point. I think I heard Breck and Travers have a really good, um, it's like if you're running and you're like, oh, I can't run anymore.

Could you run if a tiger was chasing you? Yeah. So when you're doing the bands, it's like if you're running and you're like, oh, I can't run anymore. Could you run if a tiger was chasing you? Yeah. So when you're doing the bands, it's like, oh, this is really painful and it hurts really bad. It's like, well, if the tiger was chasing you, you could probably do 10 more. Like you're never going to get to an extreme failure where there's just no chance. Um, and then from there, if you have some sort of stand, like I have a squat rack that's attached to the wall, so it's really strong, but for that hinge and almost, and then running it,

so you're facing away from the squat rack, the band is attached at the bottom, and you can do basically a kettlebell swing where you're just pushing your hips back towards the squat rack. The bands are in between your legs and then squeezing, and you basically do what would be a hip extension kettlebell swing type movement where obviously your arms aren't going out in front of you. Luis really calls that a pull through. Gotcha. Yeah, Westside does a lot. I do a lot of that too.

Yeah. Yeah. Go ahead, Doug. through yeah gotcha yeah west side does a lot i do a lot of that too yeah yeah go ahead doug you know one thing you can also do with bands that uh i've used successfully in the past is you can you can break a movement up into kind of three different movements back back to the conversation about the the tension changes so much say you only have one band say you have an inch and a half or two inch band well if i have if i just have one like like strong band and if i'm doing a a half kneeling one arm row like i was talking about earlier where i was suggesting you take two one inch bands and you tie them together and then now you have a

really long band to make that the discrepancy between the start of the movement the end of the movement um the discrepancy will be much less than it would otherwise but if you only have one band and it's a really strong band and say you get a little bit of tension on it and then you pull and then you can only do half a repetition before you're already maxed out if if that's the case you can you can break up the movement into three separate movements where we're now you stand very close to the band where there where there's almost there's no tension at all until you're halfway through the movement and you just do the top half of the movement. Yeah.

But at peak contraction, you're doing basically a max isometric because, because you really can only do say a foot of range of motion or six inches of range of motion before the tension just gets too much. So you could, you know, do a set of eight or whatever it is for just like the top half or the top third of the movement. Half is probably probably fine and then just after that just just take a step back

and then just do the kind of the top half of the movement from a straight arm to a halfway bent arm you're moving your shoulder blade back and just pulling your elbow back kind of you know halfway and then you'll get to max tension and max isometric at about halfway through the movement so play with your your distance to to put the the max isometric at different points along the way of of the movement pattern yeah the um the other parts i've been working on have been uh i think that most people at home right now are struggling with back movements pull anything pulling is just really hard to do with body weight only movements because you have to hang from something and do a pull-up and some people may not have a basement or a beam or a tree or especially if people live like in in a metropolitan area where they're in an apartment, it's really challenging to do upper back, um,

training. Um, so having bands, I think is a massive asset. If you can hook that into a door somehow, um, or just hook it on like a stair banister, uh,

that's like, there's no reason why you shouldn't be getting stronger. Um, so looping it around something and doing pull-downs, not only can you wrap both hands in and do the bilateral pull-down, but you're also getting like a unilateral pull in there as well just because it's kind of like a dumbbell in that you are moving both arms at the same time, but you're moving them individually

and there has to be a balance there, and you're kind of like fighting the stability all at the same time um if you wanted to just do unilateral movements um you can you can set that up very easily um and the number of angles very similar to a trx uh strap setup the number of angles and back training that you can do with the band is really good. So, um, I've really, just because I'm structurally, I enjoy the structural, uh, maintenance side of training a lot,

most of the time, um, and, and pulling elbows into close to your body. But if you really want to get into some like upper trap and getting your elbows out wide, um, drawing a blank on exactly what those are called. Face pulls and that.

Yeah. This is face pulls. Yeah. I can't. But, yeah, we're here. Basically, your elbow and your hand are going to be coming parallel to your shoulders. So it's just much more upper back, big scapular retraction. Um, and then lower back, you can do rows if you set it up and, and put the band down at the bottom of a squat rack.

So the base is coming off of, um, there, uh, the pushing exercises are actually really easy to, to set up. Um, if you wrap a band around your hands and then put it over your shoulders, pushups where you're hitting like a massive, every morning I've been waking up. This has been something that actually have, have, um, started doing mainly because of these shows, which has been an awesome benefit to my life. But I wake up and I go like three rounds of 20 pushups and 20 air squats, um, just to get prepared to jump on the phone and talk

to you guys um get some blood flow um so do that as your morning routine one but then putting a band around your back and into your hands now you've got um a really good way to do weighted push-ups um just because at the p at the top of the movement, you're going to hit – the bands are going to be stretching. That gets tough. If you have a way to set it up on pins on a squat rack, now you can do some stability training where the band is going to be moving and now you have to control your body.

So the chest stuff, if you have two bands, set it up. Get some flies in. The flies are awesome. So I really haven't found a single movement pattern and multiple ways to train it with the bands that isn't a really effective way to go about getting strong right now. It's a really good hypertrophy tool that is just nothing on the cost, and the implementation is so easy. I agree. You know, one thing for weightlifters that we found,

when we went to Westside and he tested a few of our athletes that I took, we found that, believe it or not, and this is going to be crazy, the glutes was where we were the weakest which you know because weightlifters have huge butts so that's thinking about it but like when normally when we were at extension the bars move so quickly there's not a lot of tension and so with the bands it's quite the opposite so you're going to get a lot of like glute activity and so i feel like you know if there is a weakness in the chain and if it is the glutes, no matter how big they are as far as hypertrophy goes,

if the fast switch fibers have not been firing like they should, bands would be a great way to target what tends to be a weakness in most weightlifters. To that point, I always have to go

back. I feel like when I'm talking about this, just because there's no better way to get really strong than a barbell and some plates. There's a reason the strongest people in the world use barbells and plates to get strong. But at this time, and your ability to have different goals because barbells and plates aren't readily available, that is where a lot of these methodologies come in

or these exercises come in because you have the ability and the time to sit there and do some really big hypertrophy sets. Drop sets have been really cool with it just because I can set two bands up. If you have the inch and a half band for a set of six, then you can drop down to the inch band for a set of eight to 10 and then take the small one and you can bang out if you have like

that quarter inch band it's nothing so if you can knock out a set of 15 20 maybe 30 at the end you've just accumulated you know 50 reps 45 reps and you're just jacked i actually got that when i was watching cory gregory do biceps with like super light dumbbells and i was like i bet i could just hit drop sets with the bands and get something very similar and kids walking around jacked yeah yeah it's funny with with bands bands and body weight work really well together you're talking about pressing movements pressing movements with a single band or they're they're just like kind of okay but i don't think they're great like they're they're kind of uncomfortable they're not the again like the the difference in the tension is is kind of a pain like if you don't have to use a band then

and you have a better option i think you should probably use a different option you know body weight exercises or dumbbells or barbells like like I think are all superior to bands, which is why we choose to use them in most cases. But in the case of being stuck in your apartment for, for two months and you don't have any equipment whatsoever, if you're just doing bodyweight movements, then pulls become the hardest part. You know, if you don't have a pull-up bar or, you know, have something heavy to row, you know, we,, we talk about the modifications of putting a bunch of books in your backpack and doing one-arm rows. You can do those things.

But if you have a band, well, actually, the easiest thing to do with bands is upper body pulling exercises. It's the hardest thing to do if you don't have any equipment at all with just body weight, but it's one of the easiest things to do with a band. So the combination of bands with body weight really makes for a great workout if you're again if you're just like stuck in your apartment and you don't have any equipment whatsoever they're cheap to buy and they're easy to store like it's a great option or doing push-ups with bands you know like you wrap it around your your back and put it in your hands now pressing

becomes awesome with bands it's like a way of like you know it'll get to where 10 push-ups is hard and creates the hypertrophy that that you're looking for versus having to do a million push-ups yeah right i totally agree that's one of the best variations there is i think for bands and upper body pressing absolutely that's one of the parts that i haven't fully figured out uh and just playing around in the garage with the bands has been overhead stuff. Mainly just, it's a funky distance. So in order to even stretch the band that far, you have to use like the really small one. And then that really small one, that quarter inch band, it't doesn't really provide the tension that you need to actually get

something done um but then you go to like the one inch band and it's almost it's just a funky pressing position to have some something there i don't it's the barbell strict press is clearly a dominant player in that one. I just, in order to stabilize it with your feet as the base of the band and then press all the way overhead, um, plus the stability side to side, it's just a really funky one. So I've been trying to do almost like some landmine stuff, but that's not a direct overhead press. And even with the band for that, it kind of turns into like an anti-extension core exercise versus a strength-building thing for the shoulder. So yeah, I think that the band really falls short.

I'm not a big fan of handstand push-ups at all. I feel like I have an allotted number of handstand push-ups that I'm allowed to do in my life before I crack my neck in half. And I'm only like four away, so I keep those in reserve. But I think if you can do strict handstand push-ups, you should, I would prefer to do that body weight movement or even just negatives if you have parallettes. But using like a negative on the handstand pushup or doing full handstand pushups is a much more superior thing than using banded for any overhead pressing. the pulling and the glute isolation stuff has really been the two parts that i i think are massively benefited by having the bands one piece that i haven't played with i think dog i think you'd probably be able to give a lot of insight into this and it's um the one is core training i should say two things and then kind of like rotational or power exercises.

I don't know if you ever used any of that stuff in fighting. I know that me and you have done a bunch, like back in the day when we were actually training together pretty frequently, when we were in SoCal, we used to do a bunch of like throwing exercises. I love throwing med balls and real power stuff like that. Do you think there's a transference there with the bands in which you can really work on rotational power? I think if you set it up right, you can to some extent. Again, I think there are better tools to do the job.

But yeah, I've done a lot of rotational power work in preparation for boxing, kickboxing, MMA. And even back when I played baseball a long time time ago we did a lot back then too but um so you can do some stuff with the bands i think i think it's easier to do more more rotational stability type stuff with bands with palafrasas and other similar variations um you would need i think you would need a band again, that has a very low change from, from top to bottom, which, which kind of means a relatively light band, or again, you can tie bands together. Cause if you're doing like a, a full body twist, you know, say your arms are out in front of you and you're, you're going to twist 180 degrees to the other side you're going to move that band you know five six seven feet however long it is depending on

you're talking about just just straight distance or the arc but that's going to be a big change in most bands that you're not going to be able to do you're going to go you know a percentage of the way and then you're going to hit hit max tension and you're going to you're going to stop you're going to hit the wall for sure yeah my trainer thought it's better to do more more rotational stability work if you're using just bands and then and then you can again do other things for the actual power component we do a split position punch you know like you get into a split and you know if you have like something to attach it behind you and then do a punch and then it's not that big of a change in in um as far as the length goes do you have for your throwers yeah we do it a lot even before this mess but like yeah yeah so if you're looking for some sort of uh when doug's

talking about like a rotational stability exercise if you uh if you get on a a knee and the band is attached to some sort of pole say to your right you can do what they call chops in which you're rotating and you're going to start with the band as close with some tension on it like down at your if the bar is to your right you're going to have your right knee on the ground and your left foot is going to be up. So you're in like a split stance. And you can start with the band down at the bottom near your right quad. And the idea is that you're going to be punching up and to the left. So you're getting like the cross section.

You're rotating across all while stabilizing your core throughout the entire movement. They're really, really effective in just kind of building core stability. The idea that just athleticism really is, you know, driving force from the ground through your body to a specific point to create speed, power, and, you know, accuracy, athleticism, um, those components, you don't train them, uh, almost in like isolating that specific piece of athleticism needs to be trained. And many times when you're just doing snatch clean and jerk, we're working on all those things, but we're not isolating the core component of, you know, rotational power or core stability. We're just doing it all as a big movement as like practicing or playing the sport. Um, so it's a really good time if you do have a band, um, and you want to work on some of those core pieces,

uh, I say core as like actually your trunk, um, working on those pieces to build core stability and build your trunk. Because once you get a barbell back in your hand, you will really see the effects of how much tighter everything is, how fast your turnover is and how you're not dumping power, uh, by having kind of those deficiencies in, in your abs and in your core. Doing suitcase deadlifts. That would be another great um core exercise so you put the band under your foot just one side yeah one side under your foot and you could like double it if you had to and hold on that would be i do we do suitcase deadlifts

anyway uh almost every single thing i have does some form of that and so you're going to get you know obviously you'll get the you'll start becoming more symmetrical yeah too and it helps your your quadratus lumborum you know which doesn't get worked that often which becomes a problem you know if you sit all the time you know they get pretty stiff and then next thing you know you hurt your ql but it's uh it's good for several reasons yeah the the bands really um if you've never done pal off presses or yeah um taking a band and done some like anti-extension exercises which kind of the the band would be behind you and you're taking both hands you're in a kneeling position in front of the band facing away from

where the base of the band is and just pushing straight up those you're if you ever wonder what your the function of your core is uh or why you have abs you will learn very quickly uh i think anti-extension stuff um you know typically we train that in like a like a plank or kind of like body saws um but bands are, really effective way to really understand what it means to have your ribs down and keep everything as tight as possible. I know me personally, that's probably one of the weakest links for me in my jerk is getting overhead, just slight lack of mobility or like your ribs flaring out a little bit inside 90%. One, it's a massive potential for injury because your low back becomes so vulnerable

as soon as your ribs flare out. But you're just dumping so much power and stability overhead. And I think that that is probably like the thing that I had to work on the most while I was like deep in weightlifting was just because I lacked the shoulder mobility. And then as soon as the shoulder would go, the ribs flare out,

the low back becomes super vulnerable and you just don't, you're not in a strong position. So it's a great time to get a set of jump stretch bands and, and really play with a lot of these ideas because you're going to come out. You may not feel like you're getting stronger, specifically because you're not lifting big weights every single day, but all of these little pieces trained during this time is going to make a massive difference in the overall athleticism, speed, timing,

and strength that your body is carrying. Agreed. Coach Travis Mash. Mashlead.com or Instagram, Mashlead Performance. Twitter, Mashlead. LinkedIn, just me. Just Travis Mash. I love LinkedIn.

I've been crushing LinkedIn. I try, man. I try to get on there and be hanging out with all them professionals. It's just so easy to it's uh their amount of organic is is awesome like you don't even have to be super popular to get like a really big reach yeah uh douglas e larson where can i find you that's it on instagram douglas e larson i'm anders varner at anders varner make sure you get over and check out the bands and body weight program MASH is going to be putting out a book here soon on

MASH squad everyday with Johnny Rose and Corey Gregory those guys like lifting weights that's three people really like lifting weights and then the bands and body weight ebook Doug's been programming it and we're going to be launching it and

you can get into the store at barbellstruck.com forward slash and we're going to be launching it. You can get into the store at barbellstrug.com forward slash store. We're going to see you guys next week. That's a wrap, friends. Remember to get over to barbellstrug.com forward slash stay home. Use the coupon code stay home to get five free programs.

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Have a good weekend.