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First time using chains


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Excerpt: Well..one of my buds at the gym recently showed me some chains the gym had just gotten. I was doing dynamic squats with them on...275 at the top..255 at the bottom...only half the chains were on the ground...They make a nice sound i must admit.. but if i maxed out at 375 should i be doing box squats with 50% of that weight at the top or bottom. Or a different %age?

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  1. #1
    Olympian
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    First time using chains

    Well..one of my buds at the gym recently showed me some chains the gym had just gotten. I was doing dynamic squats with them on...275 at the top..255 at the bottom...only half the chains were on the ground...They make a nice sound i must admit.. but if i maxed out at 375 should i be doing box squats with 50% of that weight at the top or bottom. Or a different %age?

  2. #2
    Good Broly
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    Chains and squats

    Whatever percentage you run, that should be the percentage of weight on the bar at the bottom. As for percentages, there is an article on elitefts.com that goes over different training cycles for the squat. For beginners/intermediates
    Intermediate:
    Week 1: 60% for 8 sets of 2 reps
    Week 2: 63% for 8 sets of 2 reps
    Week 3: 65% for 8 sets of 2 reps
    Just repeat this wave for a couple months and then get some bands. By that time you'll be ready for the extra tension the bands can give.
    Good luck

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