Anyone experienced in the iron game can tell you that after a certain point, doing the same old thing will stop yielding results. Most of the time, we then try to change a few details of our training plan, vainly hoping that will put us back on the gainz train. I’m here to say that isn’t enough.
If you’ve spent some time under the bar, and aren’t making progress, then you need a change. You need some variable resistance, in the form of bands and chains. Not only do they look badass, they can give you nearly twice the results in the same time period. Read on, to learn how to implement them into your training plan.
Origins
Training using bands and chains has been around for decades now. It was first use by the Soviets and Eastern Bloc countries as early as the 60’s, and has been made popular in the US by Louie Simmons, at Westside Barbell.
West Side Barbell is probably the strongest gym in the world in terms of power lifting. Louie has more world record setting power lifters than anyone else, and it is no accident. He is the creator of the Conjugate Method, which is based on using accommodating resistance in the form of bands and chains.
I want to be clear, what I am proposing in this article is not the Conjugate Method. We are not powerlifters. We are athletes. We will simply use some of the same techniques that these successful strength athletes use.
Variable Resistance Training
Now that we are clear that we won’t be using the Conjugate Method, what will we be using? The scientific community calls training with bands and chains variable resistance training, or VRT for short. This method of training combines resistance from bands and chains, as well as straight weight that we all customarily use.
You can see in the image this athlete is using both forms of VRT. He has about 400 pounds in straight weight on the bar with yellow bands down, as well as chains. You might ask what is the point of this?
In the deadlift, for example, you generally will find that most people can pull heavy weight off the ground, but fail around knee level. This occurs because that is the mechanically weakest portion of the lift. Your muscles have the least leverage on the weight.
Using bands and chains changes the feel and physical mass of the weight. As you lift the bar further, the weight increases all the way to the top, where as normally it becomes easier as you complete the lift.
In scientific terms, you have to increase the acceleration on the weight from the beginning, or you won’t have enough velocity to complete the lift at the top, where it is really heavy. In the photo above, he’s lifting roughly 425 lbs on the ground, and close to 550lbs at the top of the lift.
VRT Research
You might be skeptical about this method, after all it sounds good, but does it work? It does work, and it can yield some amazing results. One study on Chinese wrestlers and martial artists demonstrated just how well it does so.
This study used 24 trained athletes (male and female) in their early twenties who had several years experience in the weight room. They tested their one rep max squat and bench press, and then were assigned to a group that used bands and chains, or a control that did not. Each group completed the same overall weight, in a 3 times per week protocol for 4 weeks. The VRT group used about 20% of their weight in bands and chain.
In the squat both groups started at an average weight of 257 lbs. In the control group their squat increased to 313 lbs, which is a great result. The VRT group went from 257 lbs to an incredible 359 lbs ! A one hundred pound increase in 4 weeks is unheard of, and I think there a couple of reasons for this.
One, I believe these athletes had some experience in the weight room but like most martial artists, they did not pursue a well structure program designed to increase maximal strength. Essentially they were doing the types of routines that most Gold’s Gym members do, anything that pops in their brain.
In effect they were beginners to a well structured program, meaning that their initial one rep maxes were artificially low because they were not well practiced in the squat; however, that does not take from away this amazing result.
It should also be noted that both the control and the VRT group increased their bench the same amount, roughly 25lbs. This result is most likely due to the inclusion of females in the data set, as they will have a more difficult time increasing upper body strength than men, in any type of program. Rest assured VRT will work for upper body training see this study.
Another study demonstrated that VRT was more effective than using straight weight at all in exercise intensities. The also discovered that the ideal exercise intensity for VRT was 85% of your 1 rep max. See chart.
This chart also highlights that it is possible to increase your maximal strength almost 40% in only 7 weeks, for the top responders.
Who Should Use VRT?
I’m sorry beginners this isn’t for you. This isn’t just me being a snob, there is clear research indicating that beginners do not receive as much benefit from this type of training. The issue is one of technique. Intermediate and advanced lifters have stable form that is safe, beginners do not. If you have less than 2 years under the bar, this is probably not for you.
Bar Setup
In order to start using VRT training we will need to learn how to properly set up the bar with bands or chains. It isn’t very difficult, but bands tend to be a little harder, especially if you don’t have a good power rack with pins to hold the bands, otherwise you have to get creative.
For chains you simply use the lead chain, which is smaller and adjustable, to attach the bundle of heavy chains to the bar. When the bar is unracked and ready to be lifted, the bottom rungs of the chain should just touch the floor.
When using bands its generally easier to loop the elastic band downward to an anchor on the floor. These anchors can be pins specifically designed to anchor bands, dumbells, kettlebells, or anything else immovable and heavy. See photos below
Likewise, you can also band from the weight upward. When using this method you must use heavier straight weight than you would normally lift, as the band will give you the most help in the bottom of the lift and decrease in assistance as you reach lock out. See the photo below
The Program
Now I know you saying alright Jake, I want to add 100lbs to my squat, how do I do it? It’s easy, use the 80/20 rule, 80% straight weight, 20% bands or chains. Notice I said OR not both. For functional fitness purposes there is no difference between bands and chains. Personally I prefer chains as they load very linearly, and are much safer.
Imagine you are bench pressing with heavy bands, you strain a muscle, and the bar come out of your hands rocketing towards your chest. Yeah not fun, I know from personal experience.
Second warning, do not use this for olympic lifting. One, it has been researched and did not work, and two it is very dangerous. Again I know from personal experience.
The following program is a strength training program I like to use when I do a VRT cycle.
If you don’t like this plan you can use something like Jim Wendler’s 5/3/1 and apply the 80/20 rule if you like. There really is no magic sauce for power lifting, its just work and good technique.
Your plan should be 4-12 weeks in length, but it can be longer. The easiest rule of thumb is to continue the training cycles until you stop gaining strength, and then return to a more traditional training method. Remember the body gets stronger by adapting to new stressors. If you give it too much time, then it will have adapted to the point that it cannot get stronger to handle the stress.
Parting Thoughts
This type of training can be incredibly rewarding and fun, but it is very draining. It’s taxing precisely because it requires a high level of neural coordination that is generally not required with straight weight. You must pay attention to recovery, with sleep and food being top priority.
Next you must also realize that your goal during a VRT cycle is to get as strong as you can, not to increase your WOD. I’m not saying that you can’t PR in your benchmark WOD’s, but that is not the goal. All available resources will be going towards increasing muscle mass and neural efficiency, with any thing else being used to maintain your WOD.
Ideally your metabolic conditioning can include things such as burpees, rowing, double unders, and runs with some light lifts and gymnastics thrown in there. A good rule of thumb is don’t do WODs that will make you sore for 3 or 4 days afterwards. This will interfere with your strength gains, and will probably push your overall training volume too high to recover from.
Give this method a shot, and run a few cycles to see how it works. There will be a learning curve while your figure out how to band and chain your weight effectively. Stick with the 80/20 rule and bust your ass in the gym. While your at it, take a few sweet photos to lord it over your friends.
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