Thread: Bands and Chains

Google "accommodating resistance" and then get yourself a copy of Westside Barbell Book of Methods.

It was more of a question about who uses them on the forums or not

I would like to add them to my training for some movements but I have never used them before.

From what I've read:

Bands are better for speed work because they help create overspeed eccentrics which develop a stretch reflex at the bottom of the lift (this is great if you're powerlifting). I've heard that chains can be more comfortable to use for max effort work and they also seem easier to use than bands.

Another thing powerlifters do is use the bands to lighten the weight at the bottom - apparently it makes the lift feel very similar to a lift with gear.

I use both...chains are great for working the "lock-out" part of the movement, and bands are great for speed work... this is all IMO!!!!

just my opinion...

leave the bands and chains to the top 1% thats national class and world class that makes a living lifting and bodybuilding.. the rest of the guys here that just train, or do a rare competition here or there, at the weekend warrior level, just stick to the normal way to train.

when polled the other week, only a very few compete on this board, so whats the advantage of using bands and chains?? so you can bench 300 instead of 280, or bench 405 instead of 385??

maybe if all the strongmen on this board were actually training to be a better shot putter or discus thrower, different techniques of training may work, but the 99% on the board , just stick to the regular way to train..

less junk you got to but if you lift at home.

leave the bands and chains to the strongmen at westside. guys that bench 500-600 and squat 6-7-8-900, and deadlift the same... and more..then maybe use them.

i seen guys at the local gym using the oly bar and chains... wtf!!!!

should have at least 4 plates on each side before you attempt chains..

kinda embarassing.... i heard all this grunting and groaning and when i peeked over, this is what he had on the bar....

waste of money for guys at this level

everybody says arnold and zane and that era had the best bodies... didnt see any chains and straps and all that other junk back then..

Accommodating resistance is a major component of the Westside protocol and is a integral part of what brought them to their level. They developed their strength using bands and chains.

Once linear progression and various periodization techniques are no longer effective, then techniques like accommodating resistance can be very helpful in increasing strength.

Even for beginners/intermediates, bands are excellent for improving bench form, tractioning joints, and for assistance work.

I do agree that most people are beginners and they tend to complicate their training.

Bands can also be used to lighten movements though. For people who can't perform bodyweight exercises like pullups or dips, bands can be helpful.

Bands can be used effectively for rehab training after some injuries as well. Dave Tate puts together nice internet tutorials, and I know he has one explaining fully the use of chains and bands. I think most of his stuff is available on Youtube. He writes informative stuff as well. If you're curious, it might be worth a Google search. Just a thought.

Shit people see people doing things and read in a mag and they want to do it cause it's mystifying to other people or to change things up. I've been telling alot of people lately that look, this shit at it's core gets pretty fucking boring! You can't just try to make something "different and fun" all of the time. That shit is for marketing and sales. People will buy anything if it makes something easier or more fun. ....ugh. Shit you need to work a long time at something at proper nutritional ratios before you even know you're peaked. Phrases like "muscle confusion" sell dvd's to ignorant people. But the basics will always be the foundation. Add the enhancements when you're sure you've maxed your potential. Hell Most of the people I see don't know basic bench mechanics or even pushup mechanics...

To step:
Every time I walk into the gym I'm competing. It might just be with myself but I'm competing every fucking time I walk in there.

I only plan on using bands during my deload week. I work on speed during my deload week so I think bands would be beneficial. Props to merk for the basics. They should be the foundation, doesn't mean you can't sprinkle a little sugar on top

I like bands for incline dumbbell press - I string one under the seat and hold the ends with the dumbbells. The load is lighter at the bottom of the lift that way; easier on my shoulders.

I've done this with squats, too - I just stand on the band and hold the ends in my hands with the barbell. It's a real bitch though when I step off the band and it smacks me in the ass! YOWCH!

I use bands because I can get over 7 different work outs with it also I can take it ne where I go.the more wider your stance adds more resistance..

Originally Posted by MDR

Bands can be used effectively for rehab training after some injuries as well. Dave Tate puts together nice internet tutorials, and I know he has one explaining fully the use of chains and bands. I think most of his stuff is available on Youtube. He writes informative stuff as well. If you're curious, it might be worth a Google search. Just a thought.

Anything from Dave Tate and the EFS crew is money.
With that said, I use chains right now for CGBPs and skulls and I'm currently planning on working bands into squats, bench, deads, and perhaps OH presses. Bands are a bit "jumpy" and temperamental whereas chains are a lot more smooth flowing and less jumpy.

Originally Posted by Beejis60

Bands are a bit "jumpy" and temperamental whereas chains are a lot more smooth flowing and less jumpy.

I'll add that bands and chains are not interchangeable and they do have different applications.

I use bands a lot...more for warm up exercises though -

pull-throughs
terminal knee extensions
x-band walks

Originally Posted by Marat

I'll add that bands and chains are not interchangeable and they do have different applications.

Yes, you're right. I worded that poorly.

I use both when training for a PL meet... good stuff.

-T

Originally Posted by Beejis60

Anything from Dave Tate and the EFS crew is money.
With that said, I use chains right now for CGBPs and skulls and I'm currently planning on working bands into squats, bench, deads, and perhaps OH presses. Bands are a bit "jumpy" and temperamental whereas chains are a lot more smooth flowing and less jumpy.

I agree. Dave has a real talent for presenting sometimes complex ideas in a very straightforward and easy to understand manner. Always liked any and all of his many presentations on training methods. Very good stuff.

Originally Posted by Beejis60

Yes, you're right. I worded that poorly.

Oh, haha no ... I agree with you. I was just adding on to your point.

i want to, but never have. i may once i get stronger