Hi Coach, I recently came back again to some old videos of you doing sumo deadlifts with chains.
What would be YOUR advise with chains (or bands tbh) in regards to strength or hypertrophy or what benefits could they bring to a lifter? I have like 60 kilos of chains hanging around.
I’ve written an article on that topic (Unpopular opinion: you don’t need chains or bands).
Basically it can have some benefit for hypertrophy by allowing you to increase the average load over the full ROM by making an easy/underload pat of the ROM harder.
For it to work, it has to:
be used on exercises where the top half of the movement is easier than the bottom half
only add a small overload as to avoid creating so much fatigue that you fail in the bottom half quicker… something like a10-20lbs overload.
NOT done trying to accelerate the bar… acceleration in the initial part of the lift can “beat the chains” and reduce it’s effectiveness for building muscle. So you want a smooth, gradual acceleration
Thank you for the answer and the article!
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