Resistance Strong - Resistance Training Reinvented

Frequently Asked Questions

Can you build muscle with resistance bands ? Your muscle fibers don't know how you apply tension, whether with weights, a machine, a cable or a band. What matters is how much tension, how long, how often... For best results, you need to get training, nutrition AND recovery right. For me, training with bands has worked very well. I won't get on a stage any time soon, but I do see and feel new growth, which is not an easy feat at the tender age of 57.
How about strength ? Chances are that you will make good progress. With resistance bands you can push closer to your limit than you can safely do with weights. Add isometric holds for an additional training effect. Please keep in mind, that strength is specific - you will only develop strength in positions that you actually load.
Any other benefits ? You can build up to considerable loads, which should improve tendon strength and bone density.
Is this safe ? Respect the power of rubber !

A slingshot uses a rather small rubber band to throw stones at dangerously high speed. Imagine the smack that a strong resistance band can give you when released abruptly, or when it breaks.

  • Make sure that both ends are attached securely. Hold the bands well. When using other attachment points, make sure that they are strong enough. Flying metal parts could really make your day.
  • I recommend training barefoot. Bands are less likely to slip off your feet that way. Goblin's Gym dress code: No shoes, no shirt, less sweat...
  • Don't use frayed bands, and keep them out of direct sunlight to avoid premature aging.
  • Don't let bands touch sharp edges. Attachment points should be rounded.
  • Don't subject bands to friction, e.g. against a rough floor, dirty shoes etc.
  • Don't overstretch bands in part or in whole. I would not go beyond 2.5 to 3x of the original length.
  • Don't knot bands. A simple girth hitch to attach to a bar should be ok.
  • If you have a latex allergy, training with bands may not be for you... (there are non-latex bands available on the market)
  • Release band tension before you get off the Band Box platform or release the handles !
  • Make sure that the band is in line with your mid foot (or the ball of your feet for calf raises), otherwise you could destabilize the Box.
Do you "eat your own dog food" ? My training has been based on resistance bands and bodyweight since the end of 2021, with a little bit of dumbbell work added in (flat bench press).
What does the training program look like ? Please read my book for more details. Download my personal program (editable .doc file) for some inspiration. This program is on the advanced side, scale depending on your training level. For other program ideas, look at this Reddit thread.
Is there scientific evidence ? Most existing studies combine weights with bands (accomodating resistance, good results), or try to compare band only training with conventional strength training (not so good, as they tend to select rubbish exercises).

"More research is needed" - please contact me if you are a researcher looking to do a study. There are many interesting study subjects, e.g. effectiveness of band training, high frequency training, combination with isometric holds etc.

Why use a foot plate ? For leg exercises, heavy loads are often limited by lateral forces on the feet or grip strength.
Why use the Band Box instead of a simple foot plate ? The Band Box eliminates friction points that could damage the bands, and always uses the full length of the band for resistance. You can shorten the band with a block or pins in the center to optimize the active range of motion. The rollers move with little friction, which means that the concentric and eccentric loading are almost the same.

The Band Box enables additional exercises like Belt Squats, Donkey Calf Raises and One-Arm Rows.

Why use handles instead of a bar ? Handles let your hands take their preferred orientation, reducing wrist strain. For some movements - e.g. deadlifts - the bar can also constrain your movement, scrape your shins etc. Handles also allow for faster band changes than some bar designs.
I am strong, will bands give me enough resistance ? The box and handles will fit bands up to 4" wide. You can stack two bands. Bands from some suppliers (e.g. Serious Steel) are stiffer (up to 300 lbs per band). Unless you are a strong powerlifter, your muscles should get plenty of entertainment.
What is the safe working load ? The rollers are rated at 240 kg each. For a 180 degree redirection this should be derated to 120 kg each, 120 kg for one arm rows, together 240 kg for belt squat / donkey calf raise. When the band is redirected by 90 degrees, derate to 169 kg, together 338 kg for trap bar squats etc. Chances are that you will run out of space for bands before you reach the limit of the box.

The wood pins are 25 mm beech wood. Monsters can replace them with steel tubes. The carabiner included with the kit is not climbing grade, but rated for 12 kN / 1200 kg.

Do you sell a squat belt ? We are working on it. Our first design had a durability problem due to friction. In the meantime, I can recommend the large "Pillow Belt" by Spud Inc., or the squat belt by ATX.
Why is the box so expensive ? The box is made in-house using a CNC router and manual process. Four industrial strength rollers are not cheap, and the prices for lumber and plywood are pretty disgusting these days.
Why is the box so cheap, when other footplates cost $349 ? I am used to slim margins from the PC industry.
Why is shipping so expensive ? I'm afraid Switzerland is an expensive place to ship from. The total shipping weight adds up.
My box is not perfect ! Wood is a natural product, and our production Goblins still need a bit more experience.
Wood declaration Box sides: Pine from Switzerland or Germany. Box tops: Birch plywood from Estonia or Latvia. Pins: Beech from Switzerland or Germany.
I want to resell / license produce the box. Please contact us.
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