Accomidating resistance

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More links of the chain rest on the ground as you move toward the bottom of the exercise, removing some of the load.

Bands create more tension as they continue to stretch, achieving the same effect.

Both training methods result in more strength, but WRD is more effective for increasing muscle mass (greater Cross Sectional Area).

In the end, chains and elastic bands are smart, easy, cheap and fun.

Squat and Deadlifts are two examples of movements with a descending strength curve.

The consequence is that, if you are training with regular weight resistance devices, you are not working on the second part of the lift.

They originally began using them to improve their dynamic effort work, but then found it was also effective for maximum strength work also…

By applying bands or chains to the barbell you increase the amount of resistance as the bar is lifted, so the top of the lift is considerably heavier than the bottom.

On the other hand we have a higher Index of Explosive Strength (0,229 G/s vs 0,132 G/s) and Time Under Tension (2,22s vs 1,02s).

I would recommend beginning with using chains and then progress to bands, as bands are more stressful.

Due to their elastic nature, they pull the bar back down quickly increasing the eccentric stress on the muscles.

Louie Simmons of the West Side Barbell, was one of the first to make ARD known around the world of strength.

The most important benefit of training with chains and elastic bands is that it allows you to maintain the overload during your lift, without them, the load is different throughout the range of motion.

You see more explosive lifting and very-low rep sets.

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