Over the years I have fielded a lot of questions concerning band and chain work with benching and optimizing its translation to one’s straight weight lifts. I have recently discovered a way to effectively transfer the gains made with bands and chains and the balance of this article will address this “secret”.
The “secret” lies in what I call re-stabilization sets. It is my opinion that the lack of transference most trainees experience when they go on cycles that involve a lot of band and chain work is due to the inability of the stabilizers to fire efficiently once they switch back to straight weight. My re-stabilization sets overcome this problem by immediately following band and chain work with light straight weight sets. These sets should be performed raw (no special bench shirt is used) with 65% or less of your 1 repetition maximum (1RM). The light load allows for a similar speed of movement to your band and chain work.
The performance of these sets immediately after band and chain work permits your central nervous system (CNS) and stabilizers to remain acclimated to the movement when lifting raw. | | 
click here for enlarged image |
I have seen a huge carryover effect in my own training. I can remember one workout where my bench load was 700 lbs combining bar, weights, chains, and bands. I used my re-stabilization technique and went on to smash a straight weight 3-board personal record (PR) by 100 lbs!!!
You can use singles for re-stabilization work, but I recommend higher reps in the 5-10 range. Remember, this is not ego training, it is acclimation training. I also recommend raw work, but you can use gear. For geared work, lower reps or singles are preferred simply due to the nature of the movement.
Paul Key has a variation of this concept which incorporates raw work with bands and shirted re-stabilization work. This variety is also highly effective especially if the raw band work is performed with boards and the shirted work is done with a full range of motion (ROM).
Curt Dennis Jr - Preacher Curls!
The value of band and chain work for strength development is well documented, but using it for developing work capacity is a relatively obscure idea that I like to incorporate into my own training. What I do is use a tiered approach. I will utilize a lighter tension load and do it for sets of doubles AND THEN add additional tension and do sets of triples. So, in essence, I am combining a dynamic effort (DE) and maximum effort (ME) day with band work. As usual, I will follow this with my re-stabilization sets.
Band and chain work should be incorporated in 3 week blocks with pure straight weight weeks alternated in between. Give it a try in your own training and you will experience a whole new level of accommodating resistance transference.
Written by Curt Dennis Jr. (Strength Consultant & Motivator)
Wicked Transition for Wicked Numbers!
Curt Dennis Jr - Showing off! ;)
|
