Everybody keeps track of their fitness journey in one way or another. If your benchmark is setting a new personal best, and you’ve reached a sticking point on squat performance, a study published in the Journal of Strength and Conditioning Research offers a variable resistance warm up that might help you grind out a higher one rep max (1RM).
After determining squat 1RM for 16 recreationally active men in their mid-20s, on separate occasions these subjects returned to perform 2 sets of 3 reps using 85% of their 1RM with free weights or banded free weights where band tension generated 35% of the load. 1RM squat was then tested 5 minutes after this short workout. Variable resistance significantly increased 1RM on the final lift.
True Strength Moment: Band resistance potentiated maximal lift performance without changing knee angle or muscle activity. It only slowed the velocity of concentric and eccentric contractions. Give this technique a try to see if it can help boost your best effort on leg day.