Contents
Any athlete who claims to be keen in all the trends in power sports, sooner or later reaches the point when it seems that he knows the whole “gym science”. All those training schemes, exercising principles and nutrition rules, etc. But there are some things that can confound even the most experienced athletes. Such a simple thing as weightlifting chains is still the most misunderstood, and at the same time, one of the most effective tools for improving the qualities that are extremely vital in terms of power sports.
Just think about it, chains have existed for quite some time, almost since the the very concept of power sports appeared, but how often do you see someone using them? Exactly. They just lie in the corner and rust. While they could actually bring some considerable benefits. Wanna know how?
What are the benefits of using chains?
In order to understand what the main advantages of chains are, you need to get an idea of how they actually differ from other tools we are used to, or, better say, how they change the principle of usual exercises.
- Variable load
The main difference between chains and static weights is resistance and variability. After all, chains straighten as being lifted, and that is why weigh differently through the amplitude. As a result, the body is forced to better adapt the distribution of power. This is a completely new experience, an absolutely unusual force curve.
- Impulse
Another important aspect of using chains is the development of momentum. Here again, uneven weight plays a major role. Since the bar with the chain on is the heaviest at the lowest point of the amplitude, respectively, the force required for creating enough impulse is significantly higher than when lifting an ordinary static bar. This means that as the chains are being used regularly, the explosive power of the muscles and momentum also grow.
So how do I use chains for my workouts?
In fact, a lot here depends on the specific level of each athlete. If you try to isolate some kind of an averaged formula, you should get something like this:
|
Own Body Weight |
*Chain Weight |
|
100 – 150 lbs. |
No chains are recommended yet, bulk a bit more |
|
150 – 200 lbs. |
10% |
|
200 – 250 lbs. |
15% |
|
250 – 300 lbs. |
20% |
|
300+ lbs. |
As heavy as you can handle |
What do these numbers mean?
Everything is pretty basic here. Suppose you weigh 200 lbs, this means the recommended weight to start working with is about 20 lbs. (10%).
How to apply this in real life?
In order to understand how an approximate cycle should look like for a beginner, here is the table:
|
Week |
*Chain Weight |
Sets x Reps |
|
1 |
5% |
3×4 |
|
2 |
5% |
3×6 |
|
3 |
10% |
3×3 |
|
4 |
10% |
3×4 |
|
5 |
15% |
2×2 |
|
6 |
10% |
3×5 |
|
7 |
10% |
3×6 |
|
8 |
5% |
3×8 |
This is only basic information, your real indicators may differ depending on the level of your training, but even this is enough to estimate the effect of chains and understand how they work without preliminary experience.
About Benjamin Clarkson
As a former professional weightlifter, Ben has come a long way in using a wide variety of equipment and training techniques, including weightlifting chains. His experience and knowledge is a valuable contribution to our team that can bring immense benefit to any visitor to his classes. Despite the image of a stern man, Ben actually demonstrates himself not only as a very understanding instructor, but also a cheerful and funny friend. If you have questions to Benjamin, just ask your question using the form.
Customer Reviews
Submit your review | |
As simple as they seem, as hard it is to incorporate chains properly. You can do all sorts of things with them, but until you learn how to make them be not just another portion of weight on your bar but a tool as they are meant to be, you won't see their real effect and potential.
The meaning is delivered exactly here, because chains still remain the most misunderstood tool that actually benefit anyone. I hope more people will learn how to use them properly.