In today’s Coaching Log, we’ll be discussing Old Man Conjugate: Chains Equal Gains. And why it’s not for the reason you think.
When most people think about chains (and bands too), the think of a powerlifter using them for Squats, Benches and Deadlifts. They usually think Westside Barbell training. And they are right, but there is much more to using chains than just for Westside style Conjugate training.
Chains are a form of accommodating resistance, as are bands. Accommodating resistance means that the chain or band accommodates your strength curve depending on how they are used.
For example, if we put bands on the bar for a Squat, they accommodate the strength curve by getting lighter at the bottom and overloading at the top.
The same can be said for chains.
If we use a Reverse Band set up for Squats and the bands are set up on top of the rack and under the bar (versus over the bar for the other style), the bands have the most tension at the bottom. This makes the weight lighter at the bottom (accommodating your strength curve) and heaver at the top as the bands let off.
Now that we understand what Accommodating Resistance is, let’s go a little further.
Bands are a little harder to recover from than chains. They both require a higher level of stabilization then straight weight too.
So, for Old Man Conjugate: Chains Equal Gains, using chains versus bands we can recover from a training session a little easier.
And, when we use them in the manner I am going to describe, recovery is a breeze.
I’m a huge fan of using Accommodating Resistance on the big three lifts to improve strength and power development, but a few years ago a lightbulb went off in my head and I decided to try using only chain weight for Accessory exercises. This thought came to me because as an Old Man I like to look for different stimuli and also to improve recovery.
I started using chains for curls, tricep work, delts and rows.
We know chains are lighter at the bottom, and that the bottom of the lift is where the muscle is weakest. This position is also where the joint is the most fragile on many exercises. I figured that using chains in this manner would allow me to do more work with easier recovery and less joint pain after than straight weight and I was right.
Since chains require more stabilization, using them gives us more bang for the buck too.
Using chains for Accessory work is now a staple in my training.
Why:
- Easier recovery
- More stabilization
- Less shear force on the joints
- They look wicked cool
In the video below you can see how the Deload at the bottom and get heavier at the top. You can also see the instability of the chain, which leads to a greater level of stabilization required.
Try adding chains in to your Accessory work instead of dumbells or cables for a while and see what I mean.
Bonus:
Add a pair of DD handles for extra grip work and more comfort!
Thank me later.
Did you miss last week’s log?
Read it here.
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Vincere vel mori
C.J. Murphy
November 3, 2022
