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Originally, workout chains were used as a supplement to the standard set of equipment for powerlifting and weightlifting. However, it is widely believed that all power sports are similar and pursue the same goals. This means that the principles and methods of training overlap in many ways. It is no surprise that in such a “light-load” sport workout chains were firmly ingrained into the routine of many athletes.
Beginners may have a fair question, “How can I use chains in my training?” In fact, the answer is simple – just as if you were exercising without them!
In which kinds of exercises workout with chains can benefit the most?
- Push-ups
Traditional push-ups are the basis of any workout. They provide the perfect load to pectoral muscles and triceps. However, you may have come across an idea that “everything is fine, but I want it a little bit heavier.” And that is where workout steel chains can really shine. They can completely transform your usual and very simple movement mechanics. By adding chains, you give your push-ups something they clearly lacked – the dynamics and variability of the load.
- Pull-ups
Similar to push-ups, traditional pull-ups or chin-ups can be significantly diversified and transformed thanks to the smart use of workout chains. Unlike usual types of weights, chains are not the raw load. They don’t simply pull you to the floor but are more variable, and their effect seems to be much softer. Heavy workout chains force you to learn to use your muscles differently. As soon as you include workout chains into your routine, you will see that the muscles you suppose to hurt don’t hurt at all, but some pleasant strain comes from unusual spots – from your balancing muscles, deep muscle layers, and core.
- Dips
Many consider dips to be the most effective exercise for building the upper body. Therefore, dips are successfully used in virtually all kinds of sports that imply work on physique. And it seems that any experienced practitioner of power sports should know everything about dips… until they add some chains. Workout chains make you take a fresh look at your capabilities on the parallel bars. Here, similar to the bench press, we get a whole set of benefits – working out explosive movement, balance, and dynamics in the entire amplitude.
How can chains for workout be incorporated into one’s training process?
Here is an example of a basic 8-weeks cycle. It is important to remember that the weight of your chains should be calculated based on your own body weight. The cycle is versatile and can be used for any workout exercise.
|
Week |
Body Weight % |
Sets |
Reps |
|
1 |
15 |
3 |
10 |
|
2 |
20 |
3 |
10 |
|
3 |
25 |
3 |
10 |
|
4 |
30 |
3 |
10 |
|
5 |
33 |
2 |
8 |
|
6 |
35 |
2 |
8 |
|
7 |
37 |
2 |
7 |
|
8 |
40 |
2 |
5 |
It may be not very obvious, but the progress you are going to obtain is not as huge as the numbers you can see in the table. And that is fine. The overall strength gain after at least one cycle is expected to be about 10% from your initial results. A huge increase in only 8 weeks, isn’t it?
About Jake Rowen
Our workout instructor. Despite the fact that workout as well as calisthenics promotes training in the most accessible form with a minimum of additional equipment, even Jake as one of the most convinced adherents does not refuse standard strength training. He does not cease to say that regular strength exercises not only shape the body, but harden the spirit as well. His classes reveal all the strengths and weaknesses of his clients, allowing them to balance their inner powers and steer them in a positive direction. If you have questions to Jake, just ask your question using the form.
Workout Chains Reviews
Submit your review | |
I’m not a big fan of crowded gyms, so I recently purchased a set of chains to add to my home gym. I had used chains before when I was into powerlifting, but since I started training on my own I never bothered using chains as I considered them unnecessary for home use. I was wrong. I had no huge expectations but after I added them, I understood that even a garage gym with some proper tools can become a forge for one’s strength and muscle.
Recovering from a shoulder injury, I had to change gym to gymbar. I kept experimenting to see how much I can squeeze out with my own body weight only. Chains became a part of my rig a year ago or so. That was it. After that I smoothly reached the results I could not even think of before. They greatly influenced my routine and my attitude.
Wonder why people use them so rarely. Chains work good for me.