Powerlfiting Chains

Hi James,

Thank you very much for your quick response and great advice. It's much appreciated.

Would it be wise to follow the Low T/Fast-Twitch program outlined in your book for say 3-6 weeks at a time, then change it up for 1-3 weeks of higher reps and things like supersets, giant sets, rest-pause, etc? Would that be the best way to go?

Also, what is meant be barbell movements with a chain? What are the benefits of it?

Once again, thanks very much for your time and expertise.

-Aaron


My Answer- Do the reverse: do 3 weeks of higher reps with supersets and giant sets. Then follow the Low T/Fast-Twitch program outlined in Tactics and Strategies for 3 weeks. Doing the phases in this order takes advantage of the backcycling method, where you alternate density and decompression training.

I recommend powerlifting chains for you, because you're tall and so your limbs should be longer as well. This means you have a greater distance to push or pull than a guy with shorter limbs. Because of joint angles, the force or difficulty of an exercise is less or more at certain points of the movement. For example, the top range of a squat, a press or a curl is much easier than the beginning and midrange portions of these movements.

So the weight you use on your squats or presses may be limited by the portion of the movement where you're weakest: the beginning range. You may be able to do a half squat with a lot of weight, but as soon as you do a full squat with that same weight, you realize you're in deep doo-doo.

To even out the force curve, you can attach heavy chains to the barbell. As you lift, more and more links lift off of the floor and the weight becomes heavier and heavier. This is what is known as a form of "accomodating resistance," and it is an excellent way of increasing your strength. If your train with chains for a few weeks, and then train without them for the next few weeks, your poundages will go up significantly. Chains are best used on presses, squats and curls.

You can purchase chains at a hardware store, but very few have the really big ones. I got mine at Osh Orchard Supply and Hardware.