Chains

[ghostwheel]

I bought some chains to try out on my bench press. Two 5 foot length 5/8" thick chains and some 1/8 inch to attach it to the barbell.
:shock:

I will let you guys know what it is like benching and lifting with chains!


Does anybody else have any experience benching with chains?

:)

[wedgylx]

Does anybody else have any experience benching with chains?

:)


I only tried it once but i loved it. It would be a cool thing to throw into your workout from time to time.

I'll have to sneak back into the sports team's gym soon and try em again

[italionstallionl]

never seen it, could someone elaborate please? thanks

[ghostwheel]

Chains and Bands :) By: Louie Simmons
There are many keys to success, but two invaluable ones are accelerating strength training and accommodating resistance by add-ing chains or bands or sometimes both.
Chains and bands are used in all of our training, be it the dynamic method for speed strength and acceleration or the maximum effort day to develop absolute strength.
In the bench press, bands and chains have helped 17 of our lifters achieve 550 or more and 7 lifters have done 600 or more. When I talk about bench training, I am referring to my lifters with a 550 bench or better; that's who we experiment with.
On speed day for the bench, while doing the 8-10 sets of 3 reps, the chains are attached in the following manner. Loop a 1/4-inch-link chain with a hook around the bar sleeve to regulate the height of the 5/8-inch-link chain (5 feet long). Run the 5/8 chain through the metal loop and adjust it so that half of the 5/8 chain is lying on the floor while the bars in the rack. Use 60% of a no-shirt max on the bar. For example, if your max is 500, put 300 pounds on the bar. When the bar is on your chest, only the weight of the bar should be on your chest; that is, all the 5/8 chain should be on the floor.
If your best bench is 250 pounds or less, use one pair of 1/2-inch-link chains; these weigh 23 pounds a set, so you are locking out an extra 11.5 pounds. A 350 or more bencher should use one pair of 5/ 8-inch-link chain. By doing this, you will be locking out an extra 20 pounds. (They weigh 20 pounds each, but half is on the floor at lockout.) A 500 pound bencher can use both the 5/8 and 1/2 inch chains for a combined added weight of 31 pounds. A 600 bencher uses two 5/8 chains and sometimes adds a 1/2 inch chain, for 40 or 51 added pounds at lock-out.
You can experiment on your own, but remember this process is to build bar speed and acceleration. It also teaches you to launch the bar off your chest. A special note: Lower the bar fast and try to catch and reverse the weight as fast as possible. Never pause.
On max effort day, warm up to 315, then do a single. Next, add a 5/8 inch chain on each side and do a single. On the next set, use two sets of chain, then three sets, and so forth. This is similar to how a bench shirt works: the weight is less at the bottom and much greater at the top. The chains build not only acceleration but also a fast start and a strong lock-out.
For floor pressing, simply drape the 5/8 inch chain over the sleeve of the bar and you're ready. J.M. Blakley and George Halbert do a lot of floor presses like this. George will use 200 pounds of chain (5 sets of chain) and works up to a single. His best at a bodyweight of 220 is 440 plus 200 pounds of chain, which is 640 at the top.
J.M. uses a different combination of weight and chains. ,J.M.s best is 400 pounds on the bar with 7 sets of chains, for a combined weight of 680 at lockout. Try any weight-to-chain ratio. Feel free to experiment. A cambered bar can be used as well.
These are a few methods to add to your max effort day.
Bands are a little tough for some on speed day because of the added eccentric properties they create. Also the weight resistance is much more radical at different positions:
much less at the bottom, but much greater at the top. Remember, the bands are literally pulling down on you.
There are three bands with different strengths: pink is the least strong, for 300 pound benchers and below; green for 300-450 pound benchers; and blue for 500 pound benchers and above (shirtless max).
When using bands, be careful not to overdue it. The bands produce a large amount of eccentric overloading and can cause exces-sive soreness, but they are more than worth it. They build the lockout as well as the start. One realizes very fast that you have to outrun the bands, so you develop a fast start to enable you to lock out a heavy weight.
The most popular methods us-ing the bands are as follows. On max effort day, do board presses with four 2 x 6’s. Loop the bands through the bottom supports of the bench and then around the sleeve of the bar. When using four boards, the tension is never released. Be-cause of this, a quick start is impossible and locking out a heavyweight is really tough. To make it even tougher, use a cambered bar. ‘J.M. presses’ with bands are very popular at Westside. To make it as tough as possible, use several bands. Lower the bar straight down, aiming between the nipples and chin, stop 4-5 inches off the chest, and press back up. Use a close grip.
Bands and chains are often used for triceps extensions. This will radically change the strength curve of the movement by accommodating resistance (lifts are usually easier at the top).
A Westside supporter who con-stantly bugs me with some of the craziest ideas actually came up with an exercise that really works. So thanks to Doug Ebert for the follow-ing band exercise. Attach a blue band to the bar and start with 95 or 135 pounds because this is tough. Then take a pink or green band, depending on your strength, twist it once, and place it around your upper back so the tension is pulling back your hands. Now lie down on the bench, stretch the band to grab the bar, and start benching. This ‘double’ tension is unreal.
Also try the ‘lightened’ method, recommended by Carl of Jump-Stretch. Attach a set of blue bands to the top of the power rack with a slip knot. Load the bar to 135. It should be almost weightless at the chest. This way you can bench 135 pounds more than normal. This builds tremendous power at lockout, which is perfect for bench shirts.
Bands and chains have helped to increase our list of 550 benchers at Westside to 17. George Halbert recently benched 688 at 235 to capture the world record at 242. George also holds the 220 world record. Only two people can claim to hold a world record bench in two weight classes: George Halbert and Dave Waterman.
Now on to squatting. With an army of 800+ squatters, 22 to be exact, when we experiment and establish results, they are sound and proven. We also have a 755 squat-ter at 165 and a 782 squatter at 181. They all use chains and bands. Here's how.
First use a set of 1/4-inch-link chains that attach to the bar sleeves. We suspend a metal ring from the 1/4 inch chains, which regulates height of the 5/8 chain from the floor. Loop the 5/8 inch chain through the metal ring so about three chain links are lying on the floor when you are standing. When you are sitting on the box, slightly below parallel, half of the chain will be unloaded onto the floor.
How much chain should you use? If you squat 350 or less, use one set of 5/8 inch chain, equaling 40 pounds at the top. If you squat about 600 pounds, use about 60 or 70 pounds of chain at the top. If you squat 800 pounds, use 80~120 pounds of chain at the top. As you can see, about 10% of your squat weight should be added with chain. If you are doing sets wIth 400 on the bar, you will be standing up with 520. An 800 squatter whose top training weight is 480, or 60%, will add 80-120 pounds of chain to the bar, equaling 600 at the top.
To use bands for squatting, if you squat 650 or less, use green bands. If you squat more than 650, use blue bands. Here are two ex-amples of 900+ squatters. Billy Masters and Dave Barno used a top weight of 500 pounds and 150 pounds of tension with blue bands. Billy did 909 and Dave did a perfect 925. Neither train at Westside, but they use our methods.
When squatting, wave your training weights from 50% to 60% in a 3 or 4 week cycle. Do mostly 8 sets of 2 reps with 45 seconds rest between sets.
For max effort work, one can choose a bar weight of, say, 400 or 500 pounds. Do a single and then add a set of chains. Keep doing singles and adding a second and third set of chains until you break a PR or miss. You can do the same with Flex bands. Good mornings are a great exercise to do with chains and bands. High pulls with the pink or green bands are also great.
I have seen one of our lifters with a 600 deadlift go to 670 in 6 months by using bands on the deadlift. Bob Young would use 275-315 on the bar, with about 200 pounds of tension from the bands. We use the platform that Jump-Stretch sells with their bands to do this exercise.
If you want to excel at powerlifting or any sport, then you must develop speed strength, increase acceleration, and gain absolute strength. Bands and chains can be instrumental in developing these aspects of strength. I highly recom-mend that you try them as soon as possible.

[ghostwheel]

Chain Reaction: Accommodating Leverages :)
By Louie Simmons

Because the human body is stronger at some positions than at others, we are limited as to the amount of weight we can use in a certain movement. For instance, you may be able to do a quarter squat with 600 lbs, but you may be able to only full squat 400 pounds. We all know through practical experience that while doing a simple curl, at the start of the movement, is very hard, whereas at the finish it is somewhat easier because of changing leverage. This problem was first addressed around 1900 by Max Herz. His solution was the oblong cam, which he patented. Years later, the Nautilus line of exercise equipment tried to solve this age-old problem, -in my opinion unsuccessfully.
One lifter's strength will certainly be different from another lifter's at the same joint angle. Let's go back to the 1960s and power rack training. A power rack will, in one way, address this problem. For example, let's say a lifter can deadlift 600 pounds off the floor. Utilizing a power rack, with the weight 2 inches off the floor he can pull, let's say 625, and 4 inches off the floor, 650. By sitting the weight as high as 8 inches off the floor, he may be able to pull 750. In this manner, we have solved, at least partly, the problem of overloading, or providing adequate resistance as joint angles change.
However, it's difficult for some to display this new found strength to flow from from pin height to pin height. This can be explained by the fact that it is very seldom that one's body positions the same while pulling off the floor as it is while pulling off the rack. Isokinetics may be a partial solution, by maintaining a constant bar speed. But as with most machines, you must follow the path of the machine which is different from the path of a free weight. The path of a barbell is somewhat unpredictable at times. Another drawback is that prior to the start, as well as the finish, there is no load bearing on the lifter with this type of apparatus.
Is there answer to the problem of how to overload or adequately load the body to match the body's increase in leverage? Yes, there is. While many people call me for advice, others give me advice that I pass along. A gentleman, whose name I don't remember, related to me some training he had done with chains. This was a few years ago, but we finally got around to using chains in an experiment with Amy Weisberger, a current World Champion, whose best total in 12 weeks went from 975 to 1025 as 123; Vanessa Schwenker, a current national champion. whose total went from 1030 to 1100 in 12 weeks; Tracy Tate, a novice lifter, increased her bench from 180 to 210; Dave Tate, her husband, a 308 with a previous total of 2028, who went from 782 to 830 in the squat, 540 to 585 in the bench, and 705 to 720 in the deadlift, for a total of 2135. After being stuck at 710 on a low box squat for 2 years, he made 765 after 6 workouts. Now with these examples in mind, here's how we use chains in out training.
The chains are 5 feet long, 5/8 link size and 20 lbs each. They can be found at most industrial tool supply companies. For bench pressing, we will attach the chains to the bar so that when the arms are fully extended, half the chain is resting on the floor. After lowering the bar to the chest, all the chain is on the floor. By doing this, the original bar weight is maintained. Let's go over this again. If you have 300 pounds on the bar plus 80 pounds of chains attached (2 sets of chains), with half the chain already on the floor, that adds up to 340 at the lockout position, but when the bar is lowered, all the chain is on the floor and the total weight on the bar is reduced to the original 300 at chest level. As you press, the weight gradually increases to 340.
Training with chains in this manner accomplishes three things. 1) We have maintained our original weight in order to use the correct percentage for explosive training. 2) We have overloaded the top portion of the lift, which normally does not receive sufficient work because of increased body leverage at this position. 3) A neurological response to build explosive strength is developed. This training will train you to drive to the top because you cannot slack off at the top phase as you used to.
Those who bench press 400 pounds or less should use 40 pounds of chain; those who bench over 500 should use 80 pounds of chain. Those in between should experiment with both amounts and aim for adequate bar speed. Remember, half the chain should rest on the floor when the bar is racked.
Lifters who have a sticking point at or slightly above the knees in the deadlift will also find great benefit from using chains. Attach the chains to the bar with a lightweight chain to adjust where the heavy chain will leave the floor and contribute to the weight on the bar.
Tom Waddle uses 405-455 of regular bar weight on the deadlift bar. To that he will add up to 200 pounds of chain. As he lifts the 405 it gradually turns into 605 as the chains leave the floor.
The chains compensate for added leverage near the lockout. If you are weak at the top, this will solve your problem. Also it will develop starting strength. Because the chains make it more difficult to press as the bar ascends, you will instinctively try to accelerate the bar from start to finish.
The effects of special training normally occur in 2-4 weeks, but to my surprise, the training effect with chains is immediate.
As an experiment, we loaded the squat bar to 415 and did 2 reps. Next, a set of chains was added. They were attached so that all the chain weight was on the bar at the top, of 455, and half was unloaded at the bottom, or 435. Four additional sets were done, for a total of five with 415 or more. On set 6, two sets of chains were placed on the bar; top weight 495, bottom weight 455. On set 7, three sets of chains were used; top weight 535, bottom weight 475. Set 8, four sets of chains were used: top weight 575, bottom weight 495. Set 9, five sets of chains were used; top weight 615, bottom weight 515. These sets were done with 50 second rest periods. Next, we removed all the chains so the bar was reduced to the original 415. The box, which was already an inch below parallel, was lowered another inch. Four more sets were done. To our surprise, they were more explosive than our first sets with 415.
After 13 sets with 50 second rest periods, we were actually more explosive because of the chains. This immediate benefit is unheard of with conventional training.
I don't sell chains, but I hope you buy this idea. It is one of the most effective ways to train that I have encountered. The chains will build starting strength and overload the body at the top of all three lifts, where due to added leverage, the muscles receive little work compared to the bottom portion of the lift. At the bottom, the chains work as a lightening device, by enabling one to handle the most weight at any one position of the lift.
I am passing this Westside Secret on to you in the hopes of helping you reach your goals, no matter what they may be.

[max von]

never tried it let us know how it works

max von

[ghostwheel]

First day benching with chains.

Well it definately teaches you to get the bar up fast, explosive powerlift style. No doubt. Seemed to tire out slightly early in the bench routine, but the humididty was real high today so that was a factor too.

I will see how the DOMS feels 48-72 hours after the workout which is when it usually sets in for me.

Will keep you posted.
:)

[ghostwheel]

wow-

DOMS set in the next morning so the bod is definately reacting to chains/benchpress workout different. Usually takes one more day for me to feel DOMS.

[ghostwheel]

I did Biceps yesterday, the cable preacher curls superset with the duraball D handle cable curls mentioned previously. I can tell the difference between the chest muscles being totally bombed from the chains bench workout, compared to my biceps which are only slightly sore, I was thinking next biceps day, I could hang the chains to the cable wieght stack for that same effect. It sure will look weird what with the duraball and a bunch of chains hanging all over but hey if it works i really don't care if people look at me strange at the gym. I think I need to get a tshirt that says"HEY! don't ask me any stupid questions! I am training!"

The important thing is to switch up the lifting routine to keep it fresh.

[ghostwheel]

Bombed the legs after lap pool today. Can barely walk.
:shock:
No chains today.

[caniplaywith_madness]

what a trip. ive never seen anyone use chains to control the weight.

[ghostwheel]

The first chains workout forced me to split off my incline press workout onto a seperate chest day from the flat and decline with chains day. Too tough to hit all those angles explosively with chains on one day, but i seem to have more explosive energy now having just finished incline barbell press and incline dumbell press with pec deck and lower cable crossovers. Somehow the bar just explodes up quicker when i did the incline day with no chains, after I had done the flat and decline with the 5/8" chains hanging on the previous chest day in the split routine schedule.

There must be something to that explosive neurological training concept.
:)

[ghostwheel]

Chains. Working out at the gym with chains today some real cute gym girls were checking me out doing my bench presses with the heavy chains hanging from them. I was tempted tell the cutest one " I couldn't help but notice you staring at my chain." Almost violated my "no hit on gym girl" rule. Being on cycle made that even harder. Then she went over and worked out on that machine where the girls spread thair legs and squeeze.
:shock:
Arggh! I almost lost it.

[italionstallionl]

lol

[ghostwheel]

Well I just figured out how to deal with muscle soreness from the chain lifting workout. Just had the best "aloha style" topless two person massage. Felt great. To bad I had to get up and move. She was good, grinding her elbow deep into my chest muscles and oh yeah, great tits.
:D

(note to mods: I hope saying "great tits" doesn't violate whatever the rules are around here)

[wedgylx]

(note to mods: I hope saying "great tits" doesn't violate whatever the rules are around here)

next time you don't take pictures, you're banned :D

[ghostwheel]

I really don't think she would mind at all but chris and observer might.

Even though there is no specific prohibition against posting pics of topless girl therapists applying massage tp relieve delayed onset muscle soreness due to training with chains, I think Chris would have to OK it.

Also I want a free box of detour protein bars for doing it next time.

[ghostwheel]

Definately blasting through the weights with the chains on the bench press. I have added about 50 pounds to my bench, not counting the chains after about 4 bench press workouts with chains.

Like I said earlier, I split off the chains for the flat bench (4sets) with chains with decline smith machine bench press with chains (4sets) and one dumbell incline set followed by a couple of pec deck type sets, while on a seperate day doing incline bench and dumbell presses without chains for two distinctly different types of chest workouts.

Yes I am ON cycle but adding that much weight that quick was definately an eye opener.

And you definately feel the neurological Explosive training effect. You just natural blast the barbell off your chest and shoot the weight up like a cannon shot. :!:

I do get tired of answering people's questions in the gym about it everytime it is "chain day" so I am going to just print up some handouts next time and just let people read them.

[ghostwheel]

I have switched back off chains to standard 8-10 rep bench pressing for a while. May switch to 5X5 mthod in a few weeks than back to chains.

I think is seems to help switching up the lifting routine.

[ghostwheel]

Bump

Also getting ready to start back up with chains again next bench press day.

[garb]

how much did your max bench actually increase from before training with the chains to after training with the chains.......this is a very interesting thread and im an def. gona keep an eye on it

[Basch]

Good job. What kind of sets/reps were you doing with the chains?

[ghostwheel]

Well Chains made me tire more quickly so I had to either do less sets of each exercise or cut out a type of lift entirely. Like split off incline or decline presses to another day. Also I got DOMS the very next morning whereas without chains it takes me 48 hours for DOMS to set in. Each person may be different depending on your age. I am 41 and Bench 300.

If you try chains you will probably have to go somewhere to buy them.

Please POST how it works for you here in the chains thread.

-Ghost

[ghostwheel]

how much did your max bench actually increase from before training with the chains to after training with the chains.......this is a very interesting thread and im an def. gona keep an eye on it

Well it went up about 50 BUT I was on a serious M1T / 4/AD cycle at the time. I have since decided the sides are too harsh and this will be my first "chain" OFF cycle workout period.

In addition the explosive power I built is still there towards the bottom of the bench when the bar is low but I occasionally have trouble locking out near the top which generally means I need more Tricep work, which happens to be true for me. arm day for me is a mostly Biceps affair because my tri's are still sore from chest day. I will have to switch things up somehow.

[garb]

Well it went up about 50 BUT I was on a serious M1T / 4/AD cycle at the time. I have since decided the sides are too harsh and this will be my first "chain" OFF cycle workout period.

In addition the explosive power I built is still there towards the bottom of the bench when the bar is low but I occasionally have trouble locking out near the top which generally means I need more Tricep work, which happens to be true for me. arm day for me is a mostly Biceps affair because my tri's are still sore from chest day. I will have to switch things up somehow.


looking forward to reading your posts while off cycle....should be very interestin, cant wait

[ghostwheel]

OK I did chains yesterday night. This morning it is a little sore, only been a few hours cause it was a nite workout.

Also was adjusting my workout around the different gear at the new gym I signed up for. Worst part was the Life Fitness brand smith machine was too narrow which made it hard to get in and out when I did decline smith bench press with chains. AND the safety stop was an inch too high to get a max stretch. Don't want to get decapitated by working without safeties though.
They did have a regular decline bench press which was cool and I had never seen before. Just need to make new friends at the new gym to get a spotter.

[ghostwheel]

DOMS / Soreness increasing as it approaches 24 hours since chains workout.

No workout todai is an OFF day. Just running a few errands and lazing around the house. will do SOMETHING athletic tommorrow.

Just a few days left till the KONA IRONMAN TRIATHALON!!!

http://vnews.ironmanlive.com/

[garb]

awsome...good luck with that

[ghostwheel]

Switched from Kona Gold's gym to the CLUB in Kona.

Found that I can work out longer and harder in a gym with A/C. KOna Gold's has no Air conditioning.

Also the Club has the hottest chicks there!

Should be a some more chain workouts and post coming up soon.

[ghostwheel]

Figured I should post this chains pic in the chains thread as well, since it was requested. Seems like a good place for it.

[garb]

Switched from Kona Gold's gym to the CLUB in Kona.

Found that I can work out longer and harder in a gym with A/C. KOna Gold's has no Air conditioning.

Also the Club has the hottest chicks there!

Should be a some more chain workouts and post coming up soon.


awsome...im looking forward to reading them

damn A/C and hot chicks....must be nice lol

[ghostwheel]

OK i hope this works, it is an edit of an animation of chains deloading and loading. Had to shrink file size to fit the 197 file size limit here on DA.

[ghostwheel]

oh well no animation; shoot...

[max von]

still looks good to me

[ghostwheel]

Yeah but the animation was cool and it only needed 20K more space to fit in the allowed space.

Drat!

[ghostwheel]

Lifted with chains today.
Flat bench 4 sets with chains
Incline bench 3 sets no chains Decline Smith machine bench, 4sets with chains.
2 sets incline dumbells
2 sets pec deck
Push up bars til exhaustion to finish off.
By that time I was VERY Finished.

Tommorrow cardio! (drat)

[ghostwheel]

Wow that Tanita ironman body composition scale is cool. I could see my muscle mass shoot back up the morning after a hard chains bench press workout. Those pecs just soak up the protein after a chains workout. Too bad I have to do cardio today. EEK! Scarier than Halloween.

[ghostwheel]

Nice and sore from chains yesterday. Did 1 hour on the recumbant bike, the uprights were busy so 1 hour in the lap pool after some light ab work. No chains today.