The increase in force production while using bands appears to lead to better strength gains than just using free weights alone when following a training program, especially for well-trained individuals.
How should you implement this? Start with about 60% of your 1RM, or a weight you can do for 10-12 reps. Add a band on each side and still try to hit 10-12 reps!
If you want to increase power production, start with about 40% of your 1RM on the bar, add a band on each side, and perform sets of 1-4 reps while moving the bar as fast as possible.
Source: Ataee, J., Koozehchian, M. S., Kreider, R. B., & Zuo, L. (2014). Effectiveness of accommodation and constant resistance training on maximal strength and power in trained athletes. PeerJ, 2, e441.
From being a mediocre athlete, to professional powerlifter and strength coach, and now to researcher and writer, Charlie combines education and experience in the effort to help Bridge the Gap Between Science and Application. Charlie performs double duty by being the Content Manager for The Muscle PhD as well as the Director of Human Performance at the Applied Science and Performance Institute in Tampa, FL. To appease the nerds, Charlie is a PhD candidate in Human Performance with a master’s degree in Kinesiology and a bachelor’s degree in Exercise Science. For more alphabet soup, Charlie is also a Certified Strength and Conditioning Specialist (CSCS), an ACSM-certified Exercise Physiologist (ACSM-EP), and a USA Weightlifting-certified performance coach (USAW).