chains

[redleg]

did my first workout with chains this week. i tried them with box squats and bench. i prefer bands to chain on the bench but chains on my squat are awesome. i am using a 3/8" chain doubled over on both sides. when i weighted the chain the total weight was 40#'s even. that should be more than enough for a decient squat work out right??

 

[p03t1c]

as far as i've read, bands are much better for the squat and chains are better for the bench. personal experience says that bands are better though i cycle the bands in and out of my benching to let the elbows get a break. i use 5/8" chains and they are 40lbs per set.

whether it is enough weight or not is totally subjective. this depends entirely on your strength level. do you think an extra 40lbs is going to mean alot to an 800lb squatter on speed days on top of his normal weight? i would say probably not. you have to use whatever is correct for your strength.

here is the general guideline for accommodating resistance using chains as per strength level:

Max Squat
Chains per side
Weight of chain (top)

200-400
1 (5/8)
40

400-500
1 (5/8), 1(1/2)
60

500-600
2 (5/8)
80

700-800
2 (5/8), 1(1/2)
100

800-900
3 (5/8)
120


here is the listing for bench:

Max Bench
Chains per side
Weight of chain (top)


100-200
1 (1/2)
20

300-400
1 (5/8)
40

400-500
1 (5/8), 1 (1/2)
60

500-600
2 (5/8)
80

600-700
2 (5/8), 1 (1/2)
100


none of this of course is set into stone but you might give it a whirl. hope this helps.

 

[redleg]

thanks po3t1c that was very good info. now is that 5/8" doubled over or just clipped on? i've got 14ft chain doubled over to form two 7 ft chains on either side of the bar. that's where i got my 40#'s from. at least in the gym bag on the scale. only 6 or 7 inches touch the floor when i am set up.

 

[p03t1c]

the chain is doubled over. this allows for the proper deload at the bottom. when i bench, half the chain sits on the floor.

if you will go to http://www.growordie.com you can check out some of the training videos. look for the ones that say chain in them. it will show you what the chain setup is supposed to be.

you can also check out this picture if you're an anal bastard who doesn't like to look at the training videos:

chain pic

this doesnt fully show the bench style chain setup but you can get the idea.

 

[redleg]

great help po3t1c. that site will come in handy.