Do people recommend any particular workouts to try or should I just drop the bands?
End Of Movement Loading
Bands provide increased resistance at the at the End Range of an exercise.
Thus, they are more effective for some exercise and less for others.
With that in mind, let's look the...
Three Type of Strength Curves
1) Ascending Strength Curve
Exercises of this nature are hard bottom an easy at the top.
Thus, with Weighted Barbell and Dumbbell Exericises, the bottom of the Range of the muscles in an exercise is OverLoaded and the top end of UnderLoaded.
With an Ascending Exercise, Bands UnderLoad the bottom part of the exercise and OverLoad the Top End of the Movement.
Exercise Examples
Squats, Pressing Movements, Deadlifts, Good Morning, etc.
Thus, Band Training in these types of Movement is more effective at developing Strength in the Top End Range of these exercises.
2) Descending Strength Curve
Exercises of this nature are easy at the beginning and hard at the End Range of the Movement.
Band Training with a Decending Strength Curve Exericise UnderLoads the first third of the Movement.
The same is true with Barbell and Dumbbell Movements.
Exercise Examples
Lat Pulldowns, Bent Over Rows, Upright Rows; primarily Compound Pulling Movements.
3) Bell Shaped Strength Curve
Exercises of this nature are easy at the beginning, hard in the middle and easy at the top.
Using Bands for these Movement OverLoads the Middle Range of the Movement; Underloading the beginning and End Range of it.
The same is true with Barbell and Dumbbell Movements.
Exercise Examples
Curls, Triceps Pushdowns and Extension...usually Single Joint Movements.
Solution To UnderLoaded Movements
Preforming Partial Range Movement is one of the most effective methods of OverLoad Descending and Bell Shaped Strength Movement.
Examples
1) Descending Strength Curve
Perform the first third of let's say a Bent Over Row with a Band that provide more resistance or heavier Barbell/Dumbbell Weight
2) Bell Shaped Strength Curve
Preform the first third and the last third of let's say a Curl with a Band that provide more resistance or heavier Barbell/Dumbbell Weight.