Accommodating Resistance: Chains and/or Bands

kennycro@@aol.com

> 1k Posts
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

1579964662920.png

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


1579964757709.png

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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Antti

> 4k Posts
Let's use the squat as an example. It is known that quarter squats have little carryover to the full squat. Why would I overload the range of motion of the quarter squat if it doesn't improve my full squat? The overload will still have a recovery demand that takes away from my capacity to train the full squat.
 

Bro Mo

> 1k Posts
Is it better or worse to use accommodating resistance in certain rep ranges for only specific adaptations?

I would think having more activation and longer time under tension is good for both strength and hypertrophy but when used for power or speed, used to decelerate to protect joints and flatten the velocity curve rather than time under tension.
 

william bad butt

More than 500 posts
Let's use the squat as an example. It is known that quarter squats have little carryover to the full squat. Why would I overload the range of motion of the quarter squat if it doesn't improve my full squat? The overload will still have a recovery demand that takes away from my capacity to train the full squat.

I use reverse bands for the squat to perform the "lightened method". This method helps in the bottom of the lift. It helps with generating speed to move through sticking points and, more importantly for me, personally, it helps with getting used to having big weights on my back (confidence). I might start using reverse bands up to 6 weeks out from a meet when dealing with weights >85% of my max.

For example, if this week I'm using 85% and I know next week I'm using 90%, I may do 1+ set (1 rep likely)with 90% with RB's this week to get used to the weight. A few weeks later, I may be working at 95% of max and do a set at 100+% with RB's to get used to the weight before trying to set a PR in the near future.

Typically I only use the mini (green) or light (yellow/orange) bands, purchased from Elitefts.com.

This methodology can be found in the 10/20/Life book.

Regards,

Eric
 

kennycro@@aol.com

> 1k Posts
Let's use the squat as an example. It is known that quarter squats have little carryover to the full squat. Why would I overload the range of motion of the quarter squat if it doesn't improve my full squat?
Maximum/Limit Strength Training

Agreed. Increasing your Quarter Squat does little to carry over to your Full Squat.

However, there are still some benefit.

Post Activation Potentition Training, PAP

The increased loading at the top end of the Squat with Chains or Band provides a Post Activation effect.

Post Activation Potentiating Training is when you preform a heavy movement and then follow it with a Power or Speed Movement.

As you descend into let's say the Squat, there is a dramatic drop in the loading in the bottom position, which produces that PAP effect.

Research shows that when PAP is applied, more force is produced when the Power or Speed Set follows the Heavy Strength Set.

In other word, the deloading in the bottom position trigger more force production in moving through the sticking point and the top position, as you ascend.

Why It Occurs

As with many thing, no one really knows. The possible factors are, neuromuscular, hormonal, metabolic, myogenic and/or psychomotor.

However, "neuromuscular adaptations seem to best account for the increased performance..."

Quarter Squat For Deadlifts

As you noted, increasing your Quarter Squat Strength does little for you Full Squat.

However, Quarter Squats are a very effective Deadlift Strength Training Exercise. That because the Deadlift is initiated from a Quarter Squat position.

The use of Accommodating Resistance ensures Strength is developed more through the full range of the movement, meaning the top end, as well.

Speed/Power Squat Training

While Accommodation Resistance allows for overloading for Strength, the main benefit is that is allows for Power Development in the Squat and other Ascending Strength Curve Movements.
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Power is developed with Traditional Strength Exercises with 48 - 62% of a 1 Repetition Max. Unfortunately, explosive training with those load only increases Power in a small area.

Deceleration of Bar Speed

An "obstacle when training for an explosive bench press (even at lower percentages of 1 RM) is the deceleration of the bar during the lift."

"Research has shown as much as 75% of a movement can be devoted to slowing the bar down." (Flannagan, 2001). Elliot et al. (1989) revealed that during 1-RM bench presses, the bar decelerates for the final 24% of the range of motion. At 81% of 1-RM, the bar deceleration occurs during the final 52% of the range of motion. The accompanying deceleration phases result in significantly decreased motor unit recruitment, velocity of movement, power production and compromises the effectiveness of the exercise." (Berry et. al., 2001) Source: Plyometric Bench Press Training

While this pertain to the Bench Press, the same occurs with the use of Power (aka Speed) Squat Training and Development.

The overload will still have a recovery demand that takes away from my capacity to train the full squat.
How Much of A Recovery Demand?

In my years of using Chains and Bands and in working with other, I've never seen any recovery issue directly with Ascending Strength Curve Training.

Accommodation Resistance Training

This type of training provide a unique training effect with Ascending Strength Curve Exercises.

While it is not as effective for Descending and Bell Shaped Curve Exercises as with Ascending Strength, it can provide some for these movements, as well.
 
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kennycro@@aol.com

> 1k Posts
Is it better or worse to use accommodating resistance in certain rep ranges for only specific adaptations?
Rep Ranges

Rep ranges, with or without Chains and Bands, are one of the determinate factors of what type of Strength you are training: Maximum Strength, Power, Speed, Hypertrophy, or Strength Endurance.

I would think having more activation and longer time under tension is good for both strength and hypertrophy but when used for power or speed, used to decelerate to protect joints and flatten the velocity curve rather than time under tension.
Bodybuilding

Time Under Tension one of the components of Hypertrophy Training along with the number of repetitions. It produces Metabolic Stress, aka The Pump, which trigger muscle growth.

Maximum Strength Training

Maximum Strength is accomplished with lower repetitions that primarily work the Fast Twitch Type IIa Muscle Fiber; these fiber are exhausted quickly. Once exhausted, they aren't working. So, it questionable if providing great Time Under Tension works effectively in Maximum Strength Training.

Once the Fast Twitch Type IIa Muscle Fiber are exhausted the work shift more to the Slow Twitch Type I Muscle Fiber; which defeats the purpose of developing Maximum Strength.

With that in mind, it appears that Cluster Set Maximum Strength Training might provide a greater Maximum Strength Training Effect. Allowing a short rest between Maximum Strength Training repetition; allowing the Fast Type IIa Muscle Fiber to recovery enough so you can engage/work them more.

Power Training

This is all about training and developing the "Super" Fast Type IIb/x Muscle Fiber. The "Super" Fast Type IIb/x Muscle Fiber are exhausted even quicker than the Fast Twitch Type IIa.

That is why when a drop in Power Output occurs in a Power Movement, that Power Movement need to be stopped.

That is why Cluster Set Training is so effective in Power Training.

Short rest intervals between repetitions in a Cluster Set allow for Muscle ATP Restoration; which allows you to maintain force production.

The article that Bauer posted a while back went into how once Power drops 20%, the movement should be stopped. Continuing with the set for more repetition means there is a shift in the training effect elicited. The movement migrates from developing Power to more of a Maximum Strength Movement.

Maintaining Force Production

Attaching Chains or Band to an Power Training Ascending Strength Curve ensure Power is expressed, thereby developed, over a greater range of the movement.

Another method is to go Ballistic. That means an object or body need to go airborne. Doing so, ensure that Power has been expressed through the whole range of the movement. Examples: Bench Press Throws, Jump Squats, Jump Deadlifts, etc.
 
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Bro Mo

> 1k Posts
With that in mind, it appears that Cluster Set Maximum Strength Training might provide a greater Maximum Strength Training Effect.
I have experienced good results with clusters for max strength training and have trained them that way for up to six weeks. In the video you posted of Dr. Oliver in another thread, he suggested clusters weren't very good long term. How long can clusters be successfully used for max strength? Can they be used successfully long-term if undulated with days of traditional sets?
 

kennycro@@aol.com

> 1k Posts
I have experienced good results with clusters for max strength training and have trained them that way for up to six weeks.
Just to be clear, Oliver research revolves around Cluster Set Hypertrophy Training, as a means of maintaining or increasing Maximum and Power.

Traditional Hypertrophy, as Oliver stated, was more effective at increasing muscle mass than Cluster Set Hypertrophy Training. That because due to the increase in lactate, which lead to an increase in muscle mass.

However, Traditional Hypertrophy Only Training kills Limit Strength and Power.

Hypertrophy Cluster Set Training ensured an increase in muscle mass while maintaining increasing Maximum Strength and/or Power, dependent on how a program is written and performed.

In the video you posted of Dr. Oliver in another thread, he suggested clusters weren't very good long term.
I don't remember that being stated in the video. Specifically, what was said and where is it in the video?

How long can clusters be successfully used for max strength?
Providing a well written Periodization Training Program is written and preformed, Maximum Cluster Set Training should allow year round training.

Can they be used successfully long-term if undulated with days of traditional sets?
As long as some type of Periodization Training is employed with an Undulating or Linear Training Program, Cluster Set are effective.
 

Bro Mo

> 1k Posts
Specifically, what was said and where is it in the video?
At ~9:00 and 12:30, he says that studies for chronic results with clusters had mixed results and that some had negative benefits on strength. He then summarized with recommending using clusters exclusively for power, interchangeably or exclusively for hypertrophy, and use traditional sets for strength.

It looked like a lot of studies never used clusters above 85% though so perhaps that's why the results weren't as beneficial toward long term strength
 

kennycro@@aol.com

> 1k Posts
At ~9:00 and 12:30, he says that studies for chronic results with clusters had mixed results and that some had negative benefits on strength. He then summarized with recommending using clusters exclusively for power, interchangeably or exclusively for hypertrophy, and use traditional sets for strength.
Mixed Results

Oliver goes into why some of the "Early Studies" demonstrated some of the inconsistencies of his research; why the "Early Studies" may have come to the wrong conclusions.

Oliver then goes into (around 12:45 minutes) how to manipulate sets, reps and rest configurations to get greater adaptations with Cluster Sets rather than normal or traditional training.

Power and Hypertrophy Training

Oliver's research is primarily on how to use Cluster Sets increase muscle mass while still maintaining Power, as well as Maximum Strength.

Question of Strength
Question of Strength 60 | T Nation

Chris Thibaueau is a proponent of Maximal Strength Cluster Set Strength Training.

One set becomes a series of single reps with very short rest periods in between.

...Traditional cluster requires you to use a load of around 90 percent of your 1RM

...Resting anywhere between 10 to 20 seconds between reps

Why is it so effective?
  1. You recruit and fatigue the fast-twitch muscle fibers.
  2. You develop the capacity to make the fast-twitch fibers "twitch" as fast as possible. This is called a high firing rate.
  3. You build muscle mass.
  4. You desensitize the Golgi tendon organs (GTO).
  5. You become more psychologically comfortable with the lift.
Lifter's Who Inadvertently Perform Strength Cluster Sets

Many lifter's perform Maximum Strength Cluster Set without knowing they are.

At some point in a taxing exercise, lifters often pause at the top of a Bench Press, Squat, Leg Press, etc. rather than performing Continuous Non-Stop Repetitions. Any pause/rest between repetitions in a set makes it a Cluster Set; allowing the lifter to push/pull more weight for more repetitions.

These brief rest periods, allow the Fast Twitch Muscle Fiber time to recovery and preform more work. When the weight in a Cluster Set increases, the rest between a repetition or cluster of repetition need to increase as well.

Dr Greg Haff's research determined that over ATP Muscle Restoration of just over 79% occurs in 45 seconds.

The "Every Minute on The Minute" and Westside Powerlifting "Speed Training Protocol rest periods between Cluster Set Reps of one (1) Minute.

Oliver Hypertrophy Cluster Set Training Conclusion (24:30 minutes)

1) You can get as Big As you can with Traditional Hypertrophy Training.

2) You're going to get Faster with Cluster Set Training compared to Traditioinal Hypertrophy Training.

3) You're going to get Stronger with Cluster Set Training compared to Traditional Hypertrophy Training.
 

kennycro@@aol.com

> 1k Posts
Looking through that t-nation article - how does accommodating resistance effect the rate of fatigue in clusters?
Accommodating Resistance Fatigue

It slightly increases fatigue. However, there no research that I have seen on it.

The best thing to do is to experiment with it to find out more.

Cluster Set Recovery

One of the factors that dictates how long you take between cluster sets and traditional sets is your recovery.

The purpose of Cluster Set Training is to allow the Fast Twitch Muscle enough time to recover so that you can engage and work them in the following repetition or sets. The focus of Cluster Sets is to work the Fast Twitch Muscle Fiber.

In a Cluster Set with or without Chains/Bands, if you need a longer rest period so you can produce more force, then take it.

Around one minute or less between repetitions defines Cluster Set Training.

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This post contains the videos and Cliff Notes on the various method.
 
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