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Undersun Fitness’ Frequently Asked Questions

  • How many times a week do you do the workouts?

    In the TA2™ HIIT & Tabata program, it’s recommended that you do the workouts a minimum of three times a week. To maximize your results you can do the program up to four times a week. Any more than 4x’s a week you will not be getting adequate recovery time.

  • What are the different resistance levels of each band?

    The level of resistance varies depending on how much the band is stretched, but the chart below gives an estimated average range of resistance per band. 

    • X-Light resistance band: 5-15 pounds
    • Light resistance band: 15-25 pounds
    • Medium resistance band: 30-60 pounds
    • Heavy resistance band: 45-100 pounds
    • X-Heavy resistance band: 50-120 pounds 


  • How do I select the right level of resistance with bands?

    When selecting a resistance level for bands it’s natural to want to compare the process to free weights. In other words, how “heavy” is one band versus another. The process is actually very different between the two. Let’s compare:

    Free Weights - The resistance level with free-weights is a constant, meaning that a 30-pound dumbbell always weighs 30 pounds, no matter how you press it or pull it. It’s also constant throughout the range of movement, meaning that same dumbbell weighs 30-pounds at the beginning of a biceps curl, and still weighs 30-pounds at the end.  This is why you need a full rack of dumbbells to create all the different resistance levels that you need.

    Resistance Bands - Bands have what is called Linear Variable Resistance, meaning that the resistance can vary, depending on the starting tension, or how much the band is stretched at the beginning of the movement, and how much it’s stretched at the end of the movement. The more you stretch a band, the more resistance they create. The slacker the band is, the less resistance it creates. This means that with 5 different bands you have much more than just 5 different levels of resistance. In fact, you can create countless different resistance levels.

    Here’s a few examples of how you can create more or less resistance, by shortening or lengthening the band:

    1. DISTANCE FROM ANCHOR POINT: If you anchor the band (to a pole, doorway, etc) and stand close to the anchor point you will have less resistance. If you step back away from the anchor point you will have more resistance. If you are anchoring the band under your feet and pressing over your head, the height of your body will vary the level of resistance.
    2. RANGE OF MOTION: In any exercise, as you start the exercise, the band will be more relaxed at the start of the movement and as you go through the full range of motion, the band stretches, creating more resistance at the end. The Linear Variable Resistance more closely matches the natural strength curve of your muscles. Think about a biceps curl - you’re weakest at the bottom and strongest at the top.
    3. HAND POSITION: Depending on where you grab the band, you can create more or less resistance. If you grab the band in the middle and shorten it’s length, that means that you will stretch the band more, therefore creating more resistance. If you hold the band at the very end, in that same exercise, you will stretch it less, and create less resistance.
    4. STACKING BANDS: If you still need more resistance, after going up to the next size band, and you’ve already adjusted both your distance and hand position, then you can create more resistance by adding in another band. Start by using your existing resistance level and then add in in the smallest band and checking your tension. If you need to go up more you can then move to the next highest. By stacking various combinations of the 5 bands, you can create countless different resistance levels.

     

    SPECIAL TIP: When training with bands, worry less about the weight itself and focus more on how the resistance feels. You want to make sure that you go heavy enough where it’s difficult at the beginning of a movement and then very hard at the end of the movement, yet still allows you to complete the full range of motion and all of the repetitions in the given set.

  • What does the name "TA2" stand for?

    TA2 stands for “Train Anywhere. Train Anytime”, and the TA2 HITT & TABATA program is no exception. Combined with Undersun Resistance Bands, this is a complete weight loss, and muscle toning program, that you can do wherever you are.

  • Will the door anchor damage the door?

    Because of the soft foam used for the stopper, the door anchor should not damage your door, if placed properly. The sharp edges on some doors may damage the door stopper over time, so periodically check your anchor for damage, and replace if necessary.

  • How many days a week do you workout on the TA2 program?

    The TA2 Muscle Building Program follows a 5-day muscle building split, with each muscle group trained different days. The most effective schedule is 2-days in a row of workouts, followed by 1-day rest, then 3-days of workouts, followed by 1-day of rest, before starting the cycle again. This split allows for adequate recovery for all muscle groups. Here’s what it would look like:

    • Sunday: Off
    • Monday: Back
    • Tuesday: Chest
    • Wednesday: Off
    • Thursday: Arms
    • Friday: Shoulders
    • Saturday: Legs


  • What is the progression through the 12-Week TA2 Muscle Building Program?

    Progression, in a weight training routine, simply means that as you get stronger you need to continue to challenge your muscles in new ways, in order to continue making progress.  There’s no magical “Progression Strategy” that is going to be more effective than you simply pushing yourself out of your comfort zone each and every workout. Changes in muscle strength and size come from adaptations, made by your body when it is forced to do more than it is used to doing. The rule is this: If you always do what you can always do, then you will always remain the same. In other words, your body isn’t going to build muscle if you keep lifting the same amount of weight every time you workout. The lesson here is that much of the progression in a routine comes from your effort and intensity, more than it is from the types of exercises that you are doing. With that being said, introducing new exercises is important and that’s why throughout the TA2 program new exercises are brought in to challenge you, and maximize progress over the entire 12-weeks.



  • What is the door anchor for?

    To get maximum results from your Undersun Resistance Bands, you’ll want to incorporate some anchored exercises into your routine. In a gym, or even an outdoor park, you can easily anchor your bands around a piece of equipment, but the door anchor will allow you to do the same with any door in your home, office or hotel. Make sure to check out one of the TA2 training programs for a variety of anchored exercises for each muscle group.

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