Kenny Croxdale
Level 7 Valued Member
Accommodating Resistance Training
Attaching Chains or Bands for the Squat, Bench Press, Deadlifts, etc is know as Accommodating Resistance Training.
Research shows that in all movements, only one-third of the exercise overloads the muscle in it. Overloading the muscles is necessary for Hypertrophy and increasing Maximum Strength.
That means in all exercises muscle are underloaded in approximately two-thirds of and exercise. Attaching Chains or Bands allow for overloading the muscle through a great range of the movement.
Chain and Bands are most effective for...
Ascending Strength Curve Exercises
Exercises that are hard at the bottom of the movement and easier at the top are Ascending Strength Curve Exercises.
These exercises are the Squat, Pressing Movements, Deadlift, Leg Press, etc.
Descending and Bell Shaped Curve Exercises
Chains and Bands are not effective for these two Strength Curves.
1) Descending Strength Curve
Exercises that are easy at the start and hard at the end range of the movement: Rows, Lat Pulldowns, etc.
2) Bell Shaped Curve
Exercises that are easy at the start, hard in the middle and easy at the end range of the movement: Curls, Triceps Pushdown, etc.
The Mis-Loading for Chains and Bands
For those who use Chains or Bands, one of the main issues is in how to correctly attach them for loading.
Chains - Good vs. Bad Setup (2:17 minutes)
Chris Thibaudeau provides information on how Chains should be attached for the right loading.
Many fitness companies sell chains with a bar collar like this...
Weight Chain
As Thibaudeau notes, ...
Attaching Chains with an Olympic Collar in this manner is an idiotic set up.
The purpose of Chains or even Bands is to provide a large difference between the bottom position and the top position in a Squat, ect.
That because, as noted above, the greatest resistance in a Ascending Strength Curve Movement (Squat, Press, Deadlift, etc) is in the first one-third of it. Thus, the loading in the bottom part of the movement need to be fairly low.
Thibaudea goes on to demonstrate how the Chains should be set up to elicit the greatest training effect; the chain load need to dramatically increase around the Quarter Squat Position.
With that said, the same protocol applies to attaching Bands.
Chain Straps
This Chain Strap (as demonstrated by Thibaudeau) shows how to effective load the chains.
The use of smaller chain works and cost less.
Chain With Olympic Collars
Two other issues are...
1) Bar Loading
a) Loading the bar with Chains that have an Olympic Collar is a pain.
b) Attaching the Chain to the inside of the bar is much easier. You don't have to pull the Chain off to load or unload the bar.
2) Cost of Heavy Chain
You can usually purchase Heavy Chain in an area of where you live for substantially less than the fitness companies sell it for.
Another cost of the Chain is the shipping. The shipping cost will be $30 plus.
So, purchasing Heavy Chain from a fitness company will cost around $200 plus. That for chain that you could most likely get near you for $100 or less.
Attaching Chains or Bands for the Squat, Bench Press, Deadlifts, etc is know as Accommodating Resistance Training.
Research shows that in all movements, only one-third of the exercise overloads the muscle in it. Overloading the muscles is necessary for Hypertrophy and increasing Maximum Strength.
That means in all exercises muscle are underloaded in approximately two-thirds of and exercise. Attaching Chains or Bands allow for overloading the muscle through a great range of the movement.
Chain and Bands are most effective for...
Ascending Strength Curve Exercises
Exercises that are hard at the bottom of the movement and easier at the top are Ascending Strength Curve Exercises.
These exercises are the Squat, Pressing Movements, Deadlift, Leg Press, etc.
Descending and Bell Shaped Curve Exercises
Chains and Bands are not effective for these two Strength Curves.
1) Descending Strength Curve
Exercises that are easy at the start and hard at the end range of the movement: Rows, Lat Pulldowns, etc.
2) Bell Shaped Curve
Exercises that are easy at the start, hard in the middle and easy at the end range of the movement: Curls, Triceps Pushdown, etc.
The Mis-Loading for Chains and Bands
For those who use Chains or Bands, one of the main issues is in how to correctly attach them for loading.
Chains - Good vs. Bad Setup (2:17 minutes)
Chris Thibaudeau provides information on how Chains should be attached for the right loading.
Many fitness companies sell chains with a bar collar like this...
Weight Chain
As Thibaudeau notes, ...
Attaching Chains with an Olympic Collar in this manner is an idiotic set up.
The purpose of Chains or even Bands is to provide a large difference between the bottom position and the top position in a Squat, ect.
That because, as noted above, the greatest resistance in a Ascending Strength Curve Movement (Squat, Press, Deadlift, etc) is in the first one-third of it. Thus, the loading in the bottom part of the movement need to be fairly low.
Thibaudea goes on to demonstrate how the Chains should be set up to elicit the greatest training effect; the chain load need to dramatically increase around the Quarter Squat Position.
With that said, the same protocol applies to attaching Bands.
Chain Straps
This Chain Strap (as demonstrated by Thibaudeau) shows how to effective load the chains.
The use of smaller chain works and cost less.
Chain With Olympic Collars
Two other issues are...
1) Bar Loading
a) Loading the bar with Chains that have an Olympic Collar is a pain.
b) Attaching the Chain to the inside of the bar is much easier. You don't have to pull the Chain off to load or unload the bar.
2) Cost of Heavy Chain
You can usually purchase Heavy Chain in an area of where you live for substantially less than the fitness companies sell it for.
Another cost of the Chain is the shipping. The shipping cost will be $30 plus.
So, purchasing Heavy Chain from a fitness company will cost around $200 plus. That for chain that you could most likely get near you for $100 or less.
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