Chains that are sexy! I have to say that the first time I saw the chains hanging from the bar I thought it looked great. And time step and the knowledge I have gained to use and train with chains is impressive. If power, strength and speed that are looking for then read on!
Here are just a few benefits of training with chains.
Resistance accommodate chains.
The chains reduce impressively natural slowdown occurs while you get to "lock out" (full stretch of the arms)
As low weights, chains are gradually lowering the weight of the bar.
As you raise the bar, the chains will make the weight gradually increasing.
As did several reps with chains on the bar, you will notice that you can automatically raise the bar faster.
Chains increase your speed very fast (in the gym)
Here goes a little experiment:
Take 50% of your maximum weight and perform 3 sets of 2 reps, then add 20 pounds on each side chains and do 3 sets more than double. The result will impress even the maximum weight on the bar has risen, you can move the bar faster with chains on it without strings.
Here goes why it works ...
Zatsiorsiky accommodated resistance defined as the use of resistance throughout the entire range of motion, rather than only at one point. Note that when you do a squat (squats) or pushing the bar (chest) from below this bar gets heavier? This is because some joints are not made to work as efficiently in some positions. For example a half squat, you can do it with 500 pounds, but you can only complete with 300 pounds.
By putting chains or bands to the bar can accommodate the resistance to achieve maximum efficiency and beat the machine at its own game. This will have a better effect on muscle work that is loading the fart by the ability of all factors of your muscles to work together. .
Another benefit of the use of bands or chains is about the force velocity curve. A quick definition of this would be "produced faster, less force is required to move the object. The faster you lift a weight, you need less force to end the uprising.
Another aspect to note is the slowdown of the bar. No matter how you lift the weight, at some point you have to slow the bar. If you did not, then you have to throw the weight. So, at what point you start to slow down. Must be 3 or 4 inches before the "lockout" (lock elbows) or 3 or 4 inches before the bar is on your chest.
This can vary from person to person by individual situations such as fatigue, joint angle, previous training, experience etc. Chains and bands can train yourself to overcome your limits.
Note: one thing you should keep in mind with this concept by using bands (rubber bands) do not want to use for each move you make in your training. The effects of the bands will disable the antagonist muscles work to some degree. This may not be as important to a person who always makes power uprisings. But it could have a potential negative effect on other athletic movements like throwing a football or baseball. Without the work of antagonist muscles is a potential joint hyperextension.
Chains of 1/4 "and 2 x 5 feet
Metal rings 2 x 3 "
4 or 8 pieces of chain 5/8 "to 1/2" and have 3 feet long
4-8 carabiners, depending on how much you are going to carry chains
How to train with chains
First you have to know your "maximum weight" in the bar and squats. For maximum weight I mean your true maximum. No you can load 5 times, if not you can only do once! Remember to have someone assisting you through security.
Your following chest press or squat start with a 4-week cycle with chains. Week 1 you load the bar with 50% of your maximum weight. Week 2 to 55%, Week 3 to 60%, and weeks 4 to 65% and add 12 or 20 pounds on each side chain of the bar.
Each workout beam double 8-12 45-60 seconds rest between sets. You have to pause for a second in the lower part of your survey and then explode upward. The faster you move the weight faster your neuromuscular system will engage and faster you will become more strong. When using strings in a squat or bar chains are not added to the percentage. This is because the chains are "unloaded" in the lower movement. This leaves the training percentage low enough to create an incredible amount of explosive force when pushing the bar. When you push or get up, the chains are separated from the soil and increases the weight of this.
Then in week 5, test your maximum lift again and come talk to me ...!