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A Set of Elastic Bands W/ Adequate Resistance Can Fully Replace the Gym When You're Travelling - True or False?!

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If you're doing only single-joint aka isolation exercises, you could fully replace your gym with a complete set of resistance training bands. Wouldn't it be nice if all you had to do to be able to continuously make progress in the gym while you're traveling without even having to go there... I mean, to a gym? That's obviously a rhetorical question - a question the results of a recent study from the Norges Teknisk-Nnaturvitenskapelige Universitet in Trondheim, Norway (Iversen 2017), suggests that it can be answered in the affirmative... almost, at least, if you pack one or multiple (in that case with various resistances), elastic bands, whenever you travel. Ah, and no... before you ask, the disclosure statement says the authors have "no potential conflict of interest". Read more about exercise-related studies at the SuppVersity Bands can Make Deadlifts More Effective Chains and Bands Will Boost 1RM Gains Bands Diversify and Improve 'ur Wor...
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Chains & Bands Can Double Your 1RM Strength Gains on the Bench and in the Squat Rack, Meta-Analysis Shows

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Dude, it won't suffice to just bring your chains to the gym to show them off, you will also have to attach them to the barbell before squatting and benching to see results... and bro, the science on the benefits of elastic bands is much more solid - even though they are not as "cool"! I've written about the use of bands and chains in previous SuppVersity  articles, but Miguel A. Soria-Gila recent paper is the first meta-analysis that aggregates the available data to answer the important question, whether the use of "variable resistance" training (VRT), as the use of bands and chains is usually referred to in the literature, is generally advisable, or if the existing positive results are nothing but outliers. Retraction alert: In November 2018, the paper by Soria-Gila that is at the heart of this article was retracted due to "honest error [...] which completely invalidated the results and interpretation of the findings ( read more ). Unfortunately...
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Exercise Research Update: Squat 4 Minutes Before Each Sprint | Hold the DB Right, When You Split Squat | Chains or Bands Will Vary Your Training & Maximize Your Power!

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Don't forget to wait 4 minutes after your pre-sprint squats, otherwise the post-activation "bonus" is not going to show its maximal performance benefits. Time for a brief review of the latest performance relevant exercise science from the Concordia University , the  Palacky University in Olomouc and the University of Granada . Three studies that are packed with potentially performance-enhancing science on the post-activation effects of squatting before sprinting, the effect of different ways of holding your dumbbells during split and squats an walking lunges on muscle activity and the usefulness of adding bands and chains to your training regimen. So, I guess it's best if I don't keep you on the not so tender hooks of suspense any longer and give you the elevator pitch of all three studies: Read more short news at the SuppVersity Exercise Research Uptake Nov '14 1/2 Exercise Research Uptake Nov '14 2/2 Weight Loss Supplements Exposed ...
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Power Up With Bands: Inexpensive "Rubber Gear" Doubles Explosiveness of Professional Athletes and Will Have Similar Effects on the Bench Press of Regular Gymrats

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Is "bench from the trench" all bro-science and you better bench with bands - additional bands, of course? It's been a while since we've had a "simple" workout study here. With all the hypoxia or hyberbaric oxygen training shenanigan, it really seems as if there wouldn't be any simple and practicable ways to improve your training outcomes. Luckily, not all researchers focus on elite athletes who train in high-tech facilities with all sorts of performance enhancing gear. David García-López, Sonsoles Hernández-Sánchez, Esperanza Martín, Pedro J. Marín, Fernando Zarzosa and Azael J. Herrero belong to this group of "low tech researchers" and their gear is a simple elastic band. You're kiddin' me, right? Elastic bands? I know rubber is not exactly what many of the bros consider "gear", but if you look at the astonishing results the researchers from the Laboratory of Physiology at the European University Miguel de Cervant...
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Ballistics Lunge Activates Muscle to Just Like 34% Lighter Standardlift, Elastic Band & DBs Target Different Muscles. Plus: 10 Reasons to do Explosives & Plyometrics

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Lunge with resistant bands as it was done in the study (Jakobsen. 2012) The paper the Danish researchers Jakobsen, Sundstrup, C.H. Andersen, Aagaard and L. Andersen are about to publish in one of the forthcoming issues of Human Movement Science is not the first certainly won't be the last study on explosive training ( more ) and plyometrics ( more ) you have and still will read about, here at the SuppVersity . And while I am not sure whether you would say that it is the most exciting one, I am pretty convinced that you will be inclined to hear how different rep-speeds (ballistic=explosive vs. normal) effected the EMG activity during a full-body exercise like lunges with different loads and equipment (dumbbells vs. resistant band). Before we start, just a brief reminder for all of you who have not read the SuppVersity EMG series as of now. If you want to know the "best" exercises to target specific muscle groups, I'd suggest you make a detour to all or just tho...
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