Bands and chains

[donny43]

What are peoples thoughts on incorporating bands and chains in SF 5x5 training.
I was thinking of using them in such a way that when you reach your 5 rep max reset the weight but instead use bands for the next 5-6 weeks.
After you reach your 5 rep max use chains for the next 5-6 weeks.
After that use normal free weights.
When using the bands and chains you would of course have to reset lower than normal.
The bands and chains would only be used on squat and bench.
If you use this cycle would it be harder to reach a plateu in your training?

 

[BiggT]

I've never trained with accomodating resistance, just read up on it, so I can't really give a quality answer based on personal experience......but it is Sun and the board is slow, so I will bump this for you because some people on here have experience in the area.

 

[Cynical Simian]

No experience with it here either, but it seems unnecessary if you're at a point in your training where the SF 5x5 is working. People always seem to want to make things more complex by adding supersets, changing exercises every two weeks, etc., when they should probably just keep it simple and add weight to the bar.

To clarify, I'm not saying that bands and chains are comparable to masturbatory stuff like supersets. Eventually, there might be a place for them, but if you're still enjoying linear progress (i.e. on the SF 5x5), they're unnecessary. Put the money for bands/chains toward microplates instead if you don't already have some.

 

[Protobuilder]

No experience with it here either, but it seems unnecessary if you're at a point in your training where the SF 5x5 is working.

That was my first thought too. I have no experience w/ bands/chains either but it seems like more of an 'advanced' technique and unnecessary at this point.

 

[fortunatesun]

Protobuilder hit on it- they are more of an intermediate/advanced technique but can be useful if your progress has slowed down or stalled.

It should be pointed out, though, that much of the information that's out there is geared toward the powerlifter using specialized gear to accomplish a competition one rep max. The raw lifter would be wasting his or her time mimicing such a strategy.

I can see where they'd have their place as your goal is the same- increasing the amount you can actually lift. There are three areas bands and chains will help you:

• increasing starting strength- you've got the bar down to your chest now your have to start pushing it back up
• they help you develop power- the accomodating leverage gives you a running start in pushing the weight back up up as it's lighter on the botttom. Increased power directly leads to an increase in absolute strength
• lockout- you're weak at the very top part of the lift

If you want an actual understanding of how this works (recommended) you might as well get it from the source: Westside Barbell
Dec. 03- Chain Reaction:Accomodating Leverages
Dec. 04- Chains and Bands- This one is more suited to the powerlifter but is also useful. Plus being able to be able to compare how resistance would be used for equipped and non-equipped lifters makes the whole idea easier to assimilate.

 

[draxxius]

there is a massive, archived thread on bands on t-nation.com. It is this one dude who answers many questions, and quite well. He is very experienced with the bands, by the looks of his answers. Been at it for years he says. He also does stuff such as sled dragging. Seems like a very strong man. I can't find a link right now, but try googling "t-nation joe average bands".

Anyways, recalling what i read from that massive thread, Joe would cycle, going from something like half weight, half resistance, to 75% weight, 25% resistance. He was always stressing to change it up. He used the bands for bench and squat. He was also saying how he didn't gain as much mass as you think you would, and theorized that his tendons and ligaments were getting stronger from the bands.

He is in his 40's, and I believe his max is 600 lbs. All natural, and he "eats like a horse". His diet includes hungry man microwave meals and cheesecake, and big steaks and potatoes...

He got his bands from apt or atp powerlifting. I have some bands, 25 -80 lb resistance range. They are quite strong. I like to strap them to a bar, add light weight on each side, and do standing military presses. I have yet to try with bench or squat, because I do not have that equipment.

 

[draxxius]

But, what you have planned sounds good. I wouldn't use it too often. Maybe 4 weeks in a row, max, then 6 weeks something else, at least...I think that is what I recall being recommended. I am not a great source here, just recalling what I read. Anyways, heard it is ruff on the CNS, depending on how heavy you go, if you do it all the time.

 

[perp69]

I just started using them some on my 5x5 to help my squats. I practiced on my deload to get the hang of them and figure technique. This time around I used them for box squats on my Wed squats for the volume phase-I know box squats are not full squats but got some good results from it. I treat them just like any other lift except of course you will be using less weight with more band strengh. Next time I plan on using them for bench. I think it would be too much to use them on more than one lift at a time. Just my 2cent.

Perp

 

[Illuminati]

What are peoples thoughts on incorporating bands and chains in SF 5x5 training.
I was thinking of using them in such a way that when you reach your 5 rep max reset the weight but instead use bands for the next 5-6 weeks.
After you reach your 5 rep max use chains for the next 5-6 weeks.
After that use normal free weights.
When using the bands and chains you would of course have to reset lower than normal.
The bands and chains would only be used on squat and bench.
If you use this cycle would it be harder to reach a plateu in your training?

you won't necessarily have to reset lower than normal. when set up correctly, the bands and chains should be adding tension to the top portion of you lift, which is generally the easier part of the lift as you start to obtain a better mechanical advantage.
not sure what your bench and squat numbers look like, but here are my recommendations: on bench use the mini's, doubled over and anchored by the use of a db. on your squat, use the lights choked at the bottom of the rack. as far as chain, 40lbs of chain would be sufficient for both the bench and squat. if you want, try 60-80lbs. but 40lbs would be a good start.
keep in mind, both work differently. with the bands, granted you are loading and deloading band tension, but you constantly have to tension pulling you down. with the chain, its just a load deload process. the bands are much tougher on your body.
as far as plateau...everybody is going to hit one every once in a while.

fortunatesun said something that I want to clarify. the bands and chains dont necessarily help with starting strength. but they teach you to be more explosive from the start of the lift. the idea is to outrun the bands' tension. to do this, you have to be explosive.

Draxxius....its easy to set the bands up for benching. all you need is a bench and a db (probably want to use at least a 65lb db). here is a picture I took a while back of how to set it up. *note, this is using the lights. I do not recommend that anyone starting out use the lights on bench.

http://putfile.com/pic.php?pic=4/9409591284.jpg&s=x10