How To Improve Strength With Bands And Chains

The Bottom Line

To optimize strength gains, add variable resistance training to your plan.

Summary

We all want better results without putting in the extra effort; this is where variable resistance training comes in. Proven to enhance strength gains faster than regular exercise.

Variable resistance training adds chains or elastic bands to the weight you lift, changing the effective load along with the velocity at which you can move the weight. Changing the effective load and the velocity changes the stimulus your muscles experience. Changing the stimulus changes your body’s adaptations and your results (Berning et al. 2008).

Here’s how it works. Every exercise has a sticking point. The point at which the movement feels disproportionately more challenging is where you are at a biomechanical disadvantage. At this position is where your muscles are most likely to fail during a lift (Kompf and Arandjelović 2016). Changing the way your muscles experience a load with chains and elastic bands will move the sticking point, allowing you to lift more and get better results.

During a traditional lift, your muscles experience the highest workload at the beginning of the concentric (shortening) phase of the exercise. As you move through the lift, the workload on your muscles lightens, and the lift becomes less challenging. Adding chains and bands to a lift, flips this, producing the highest workload at the end of the lift (Frost et al. 2010).

This simple shift of when your muscles experience the greatest workload, improves force generation, muscle coordination, and motor unit recruitment (Baker and Newton 2009). All leading to better strength gains than traditional lifting.

How To Implement

Variable resistance training works with a variety of exercises. Add two sessions of variable resistance training to your plan per week. Furthermore, stick with it. It can take seven weeks to see results.

When adding bands or chains to your workout, reduce the amount of weight you typically lift. Typical bands and chains add 30 – 45lbs of additional resistance.

How to use bands in resistance training:

Place an anchor point, such as a dumbbell, on the ground below each side of the barbell. Connect a band to each anchor point and each side of the barbell. Secure with a clip.

How to use chains in resistance training:

Place a chain on either side of the barbell next to the weight plates. Secure with a clip. Make sure the chain is long enough, so when you fully extend, there is still some chain on the floor.

While variable resistance training works with a variety of exercises, the three most common are the bench press, squat, and deadlift. For examples:

Bench Press with Bands

Bench Press with Chains

Squat with Bands

Squat with Chains

Deadlift with Bands

Deadlift with Chains

Want to further optimize your workouts? Check out How to Optimize Your Workout for Overall Fitness.