Stupid Sh*t I Saw on Social Media This Week Pt. 2
This weeks winner (loser) is…
Chains for dummies
- Adding chains (or bands) to your bench, squat, deadlift, etc. can be a great way to increase the rate of force development (RFD) and explosive strength.
- This is called “accommodating resistance” and you can thank Louie Simmons at Westside for popularizing this method.
- This method helps improve bar speed and acceleration.
- Typically used on dynamic effort days with sub-maximal loads (but can also be used on max effort days).
How it works
- When set up PROPERLY, the chains should DELOAD when the bar is at your chest (meaning the chains are on the floor so it should just be the weight of the bar at this point).
- Since the load is sub-maximal on DE days, you should be able to attack the bar with great speed off your chest.
- As you press, the chain links will come off the floor increasing the load as you press and improving lock-out.
- Intent is important here – lower fast and explode up.
Now, if your goal is to just look bad-ass cause you haphazardly threw a chain on your bench, then knock yourself out. But at that point, you might as well just add an extra 10 or 20lbs on each side because nobody cares about your one chain.
Lastly, stop saying you’re doing “speed bench” while you perform high reps with a light weight and hardly any speed. I see this set up and performed wrong all the time online and at commercial gyms.
Until the next dumb post.