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For example, the weight stays constant during both the pushing and lowering phase of a bench press.The same is true for biceps curls, shoulder presses, barbell rows and other similar exercises.The greatest effort must be at the start, but approaching lockout (finish) it becomes easier due to the force-velocity.Accentuation This is training only in the range of a main sport movement that requires max strength.Training tools such as medicine balls, kettlebells and resistance bands also provide constant resistance.Medicine balls and kettlebells can often be used in place of free weights, and resistance bands can help to strengthen all of the major muscle groups in the body.The pushup is a classic example of a constant resistance body weight exercise, as the weight load is the same on both the lowering and rising phases.

Our system utilizes this in the following ways: (1) band tension with weights, with overspeed eccentrics that eliminate bar deceleration and create a faster stretch reflex, and (2) chain with weights, for accommodating resistance but without overspeed eccentrics.

Based in San Francisco, Beth Rifkin has been writing health- and fitness-related articles since 2005. Fitness," "Triathlon Magazine," "Inside Tennis," "American Fitness" and others.

She holds a Bachelor of Business Administration from Temple University.

Bands also work great with machines (e.g., pec deck, leg press, row, and lat pulldown) by providing optimal tension throughout the range of motion.

As Rowdy Roddy Piper said: “Just when you think you’ve got all the answers, that’s when Westside changes all the questions.” Well, at least that’s what Westside does.

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For speed squatting, use 25% band tension on bar loaded 50% to 60% of best squat.

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