Cycle layout + Video bench + bands + chains
- Thread starter ckcrown84
- Start date
LeatherHead
New member
Just a question, as it's something I've always wondered, and I've never had the chance to ask anyone... Why not just max the bar out with plates; then when the bar is full, add chains and bands? I understand the concept of making it heavier at peak contraction when you're at the strongest point, but always thought that maybe that would be left for after you're maxed out, or there's no more room left on the bar.
yes that is me.
The bands and chains add accomodating resistance. The point isn't to "max" the bar. You aren't going to really get much stronger just lifting the bar week after week.
The chains and bands add different stimuli on the muscles, different points of the muscle.
Bands and chains force you to move the bar faster, forcing you to accelerate the bar quicker to follow through with the lift. Force X Accesleration is what we want ! Maximum force and speed.
Bands and chains also get you to feel heavier weight at the top, allowing you to work your triceps harder so you don't fail heavy weights at the top (where most people fail, the lockout).
LeatherHead
New member
Good explanation... Thank you for that. There's my one thing that I learned today.
i never knew that either, i never understood til now that it got heavier as it was lifted, and now i get it, when its on ur chest the chains are still on the floor, adding no weight, but as your rep it, the chains come off the ground adding weight as you push, duh! Not sure why i never got that til now, i always thought what the fuck is the difference between that or adding more plates lol, and I'm an old head to and didn't know that shit!
majortguns
New member
Its ok, old people can still learn new things.
you got it !
The point of these variations is really to not only work on weaknesses but also to build your force development. No one slow can list heavy weights. You need to be fast to be strong. Employing bands can also help with speed !
I really need to run a log here, I have thought about it in the past.
On that note, the guy spotting me in the video is SLOW. So I easily outlift him regularly in the bench. He has no bar speed and you can only grind for so long
Strength isn't just brute force you have 2-3 seconds to complete 1rep. The guy that can move that bar the quickest and generate the force and momentum is more likely to complete that lift then the guy that has to grind it inch by inch,.
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What a rough day of deadlifts, very frustrating day. It will be fine. I am moving AWAY from conventional and going to start pulling Sumo.
My technique is a lot better, strength will be a few steps backwards but will improve. Deadlift is at a stand-still and it is making me upset.
Today
Deadlifts and then technique playing
Reverse Hypers 5 sets
Band glute pulls 5 sets
Glute Ham raise 5 sets of 10
Pull Downs 8 sets
Abs
I figure I post a video of the abs, always switching them up. Did something new today, they were quite hard.
My technique is a lot better, strength will be a few steps backwards but will improve. Deadlift is at a stand-still and it is making me upset.
Today
Deadlifts and then technique playing
Reverse Hypers 5 sets
Band glute pulls 5 sets
Glute Ham raise 5 sets of 10
Pull Downs 8 sets
Abs
I figure I post a video of the abs, always switching them up. Did something new today, they were quite hard.
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