Bands and Chains: When Popularity Misleads

[Shawn Bellon]

“Doing what is popular is not always right. Doing what is right is not always popular.”

I remember the above quote from college and it stuck with me. Sometimes we tend to be somewhat mislead because of the mainstream or what our peers are doing. Following the crowd is common in the health and fitness world.

Bands and chains are implements that are very popular for athletes. And yet I don’t know that many that use these tools even know why they are using them to train with in the first place. Let me say I am not against these implements for training. But these are tools used for a specific group: equipped lifters.

Equipped lifters will be the ones to benefit from using bands and chains. It really is common sense when you think of the strength curves because of equipment and what the purpose of the tools are in training. A raw lifter will not benefit from using these tools…SO STOP. Seriously, it might not look as cool but when you hit the platform and your numbers are up ISNT THAT ALL THAT MATTERS?

[Rawstrength]

I disagree (and so does science and many highly respected strength coaches) geared lifters arent the inly ones who benefit from using them

The effects of combined elastic- and free-weight tension vs. free-weight tension on one-repetition maximum strength in the bench press.

Abstract
The present study investigated the effects of training combining elastic tension, free weights, and the bench press. Eleven college-aged men (untrained) in the bench press participated in the 13-week study. The participants were first given instructions and then practiced the bench press, followed by a one-repetition maximum (1RM) test of baseline strength. Subjects were then trained in the bench press for 3 weeks to allow for the beginning of neural adaptation. After another 1RM test, participants were assigned to 1 of 2 conditions for the next 3 weeks of training: 85% Free-Weight Tension, 15% Elastic Tension (BAND), or 100% Free-Weight Tension (STAND). After 3 weeks of training and a third 1RM max test, participants switched treatments, under which they completed the final 3 weeks of training and the fourth 1RM test. Analysis via analysis of covariance revealed a significant (p ≤ 0.05) main effect for time and interaction effect for Treatment (BAND vs. STAND). Subsequent analysis via paired-samples t-test revealed the BAND condition was significantly better (p = 0.05) at producing raw gains in 1RM strength. (BAND 9.95 ± 3.7 kg vs. STAND 7.56 ± 2.8 kg). These results suggest that the addition of elastic tension to the bench press may be an effective method of increasing strength.

The use of bands and chains limit the inhibitory effect at the top of the concentric movement. Lifters tend to slam on the breaks towards the top of the movement and by adding tension to the top, it will help to limit this effect.

[Shawn Bellon]

Science and coaches also agree with my assessment.

[Rawstrength]

Science and coaches also agree with my assessment.

Citations then?

[Shawn Bellon]

I don't need to cite anything for you to disagree. I am fine with you not agreeing.

[Waylon]

What about for bodybuilding purposes?

Kyle Witherspoon uses them and swears by them along with John Medows who comes up with his training... seems to work for him. Isn't it all about the resistance changing throughout the movement? Why would being geared be pivotal to to get these benefits?

[robert da strongman]

You dont have to be a geared lifter to use chains and bands. I use them as part of my strongman training and hardly ever wear gear. only issue I ever had was the wear and tear on my joints. They are not for everyone...


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[joe d]

i also disagree. i happen to find them very useful in my compound movements and cycled them through often. whatever keeps you moving forward.......

[Ryan Bracewell]

“Doing what is popular is not always right. Doing what is right is not always popular.”

I remember the above quote from college and it stuck with me. Sometimes we tend to be somewhat mislead because of the mainstream or what our peers are doing. Following the crowd is common in the health and fitness world.

Bands and chains are implements that are very popular for athletes. And yet I don’t know that many that use these tools even know why they are using them to train with in the first place. Let me say I am not against these implements for training. But these are tools used for a specific group: equipped lifters.

Equipped lifters will be the ones to benefit from using bands and chains. It really is common sense when you think of the strength curves because of equipment and what the purpose of the tools are in training. A raw lifter will not benefit from using these tools…SO STOP. Seriously, it might not look as cool but when you hit the platform and your numbers are up ISNT THAT ALL THAT MATTERS?

Shawn, I'm not necessarily disagreeing with you but I dont see the point of this statement without giving the slightest explanation of why you feel this way. Not talking about citing studies, just something to clarify what your talking about. You briefly start to hint at certain things, then graze right past without explanation.

[Shawn Bellon]

The quick version is they tend to just work the top part of the strength curve. I suppose if one wants to do partial movements etc they can put I am a firm believer that raw lifts should be doing full range motion exercises maximizing their strength. To use bands or chains would mean lighter weight loads to accommodate resistance in areas that are very valid for a raw lifter: the bottom.

And again people tend to join the wannabe crowd with little understanding as to why they are doing it. People spout off about bands and chains too many times with little practical application and experience as a lifter.

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[Shawn Bellon]

i also disagree. i happen to find them very useful in my compound movements and cycled them through often. whatever keeps you moving forward.......

Hey Joe. Didnt know you were a powerlifter.

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[Shawn Bellon]

You dont have to be a geared lifter to use chains and bands. I use them as part of my strongman training and hardly ever wear gear. only issue I ever had was the wear and tear on my joints. They are not for everyone...


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Strongman is just insane training so I would think you want a large group of styles to work your functionality to be more 360 degree in nature.

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[Rawstrength]

To add to my post on how chains and bands use helps to limit the inhibitory effect at the top of the concentric movement.

A biomechanical analysis of the sticking region in the bench press.

The performance of ten elite powerlifters were analyzed in a simulated competition environment using three-dimensional cinematography and surface electromyography while bench pressing approximately 80% of maximum, a maximal load, and an unsuccessful supramaximal attempt. The resultant moment arm (from the sagittal and transverse planes) of the weight about the shoulder axis decreased throughout the upward movement of the bar. The resultant moment arm of the weight about the elbow axis decreased throughout the initial portion of the ascent of the bar, recording a minimum value during the sticking region, and subsequently increased throughout the remainder of the ascent of the bar. The electromyograms produced by the prime mover muscles (sternal portion of pectoralis major, anterior deltoid, long head of triceps brachii) achieved maximal activation at the commencement of the ascent phase of the lift and maintained this level essentially unchanged throughout the upward movement of the bar. The sticking region, therefore, did not appear to be caused by an increase in the moment arm of the weight about the shoulder or elbow joints or by a minimization of muscular activity during this region. A possible mechanism which envisages the sticking region as a force-reduced transition phase between a strain energy-assisted acceleration phase and a mechanically advantageous maximum strength region is postulated.

during 1-RM bench presses, the bar decelerates for the final 24% of the range of motion. At 81% of 1-RM, the bar decelerates for the final 52% of the range of motion

By adding in chains, the weight changes throughout the movement. At the bottom of the movement the majority of the chains are on the floor which adds little extra resistance but as the bar moves through the movement and raises higher more links of the chains come off the floor and results in a heavier weight. This helps to flatten the strength curve and provide accommodating resistance.

Here is their effect on movement velocity and intented velocity

Intended rather than actual movement velocity determines velocity-specific training response

Abstract
Eight men and eight women trained 3 days/wk for 16 wk by doing attempted ballistic unilateral ankle dorsiflexions against resistance that either rendered the resultant contractions isometric (one limb) or allowed a relatively high-velocity (5.23 rad/s on an isokinetic dynamometer) movement (other limb). Training sessions consisted of five sets of 10 contractions of each type. Training produced the same high-velocity-specific training response in both limbs (P < 0.001). Peak torque increased most at 5.23 rad/s (38%) in comparison to lower velocities (0, 0.26, 0.52, 1.04, 1.55, 3.02, and 4.19 rad/s). Both limbs also showed similar increases in voluntary isometric rate of torque development (26%) and relaxation (47%) and in evoked tetanus rate of torque development (14%). A similar decrease in evoked twitch time to peak torque (6%) and half-relaxation time (11%) was also observed. Thus, all of these training responses, previously associated specifically with high-velocity resistance training, were produced by a training regimen that prevented an actual rapid movement through a range of movement. The results suggest that the principal stimuli for the high-velocity training response are the repeated attempts to perform ballistic contractions and the high rate of force development of the ensuing contraction. The type of muscle action (isometric or concentric) appears to be of lesser importance.

If it is the intent to move as quickly as possible more than it is the actual movement velocity, so then by adding chains it would force you to explode quicker, push harder and push longer than you would have without adding them. This is because of the harder movement at the top of the curve. This allows the athlete to continue pushing as hard as he can throughout the full ROM, vs. slamming on the brakes which is what typically happens.

[jnickels]

What about for bodybuilding purposes?

Kyle Witherspoon uses them and swears by them along with John Medows who comes up with his training... seems to work for him. Isn't it all about the resistance changing throughout the movement? Why would being geared be pivotal to to get these benefits?

This is off-topic but....why would you squat on a smith machine if you're not a girl....

[Shawn Bellon]

Kyle can do whatever he wants. It's goal orientated.

[Shawn Bellon]

Jim as I work with....jpg

[joe d]

Hey Joe. Didnt know you were a powerlifter.

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never was. competed am a couple times just for fun at my gym but thats it. as a bber i always pushed for strength gains in the gym. at times where training was heavy low rep (this was where i tried to stay as much as i could) i would often use bands to put more weight on the top of a squat for example, to maximize the full rep. it worked for me.

im not saying that there arent people out there who do shit because they think it looks cool because the world is full of them, who cares? i disagree with the statement that they are only for equipped lifters. for me they where there for a purpose and they worked.

your also mixing 2 different things into one. the guys that dont know what their doing is one thing. the usefulness of bands is another.

[Waylon]

This is off-topic but....why would you squat on a smith machine if you're not a girl....

The same reason the bands are PINK, because the honey-badger don't give a FUCK! Look at his legs, I think the smith machine is doing something right for him.

As a top-5 national lvl competitor I don't Kyle is using the bands just to look cool, but it's good to know he's just wasting his time since he's not a geared lifter.

[Ryan Bracewell]

The same reason the bands are PINK, because the honey-badger don't give a FUCK! Look at his legs, I think the smith machine is doing something right for him.

As a top-5 national lvl competitor I don't Kyle is using the bands just to look cool, but it's good to know he's just wasting his time since he's not a geared lifter.

Using bands to build larger quads and using bands to build a bigger squat are 2 completely separate things. There is almost zero overlap....especially if your using a smith machine.

[Waylon]

Using bands to build larger quads and using bands to build a bigger squat are 2 completely separate things. There is almost zero overlap....especially if your using a smith machine.

Finally someone attempts to actually answer me, so does this theory of bands being useless still apply to bodybuilding applications since they use limited gear?

Edit:
...and goals of hypertrophy and not just strength

[Shawn Bellon]

Very classy.

[Waylon]

Very classy.

No disrespect Shawn, these are genuine questions and I'm sorry if I approached them the wrong way, just asking for peoples opinions on something that interests me. I saw this on the "new posts" and at first thought it was pertaining to bodybuilding then after reading it realized it was about powerlifting, but still my gears started grinding about its implementations in bodybuilding.

This is the strongman section of the site and I apologize for taking this somewhat off topic, but it's still a bodybuilding website and I just want to hear what you and other educated minds such as Ryan have have to say, it's not everyday you are in contact with professional athletes. I think we all understand the social commentary but I would love if you took some time to really expand this piece, and explain the mechanics/relations of suits, bands, etc. because you are one of the few qualified people on this site who don't just give some nameless b.s. like 80% of whats on here.

[Shawn Bellon]

No you are fine. Someone else posted something and then deleted it.

[robert da strongman]

Waylon... I think bands and chains are fine for bodybuilders in short term plateau breaking cycles.
Chains more than bands though

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[jnickels]

i've never used bands or chains myself personally. But if you get stuck (whether geared or not) and there's additional training options out there, why not try them? Why would you keep training the same way when you stall out hoping for a different result? Progression, when I got bored with masturbating I went and got a girlfriend to have sex with...progression. But seriously, using or not using bands/chains isn't a wrong move...ignoring all your options when you plateau would be wrong.

[TXFatback]

Alot of people, including powerlifters and strongmen, don't use bands or chains properly. Lighter loads, fast movement, reduction of deceleration during the lift. You could always use them for max effort day, but I find they helped my bar speed more than anything.