goergen1
08-15-2007, 12:26 PM
Oh, Them Chains!
by Richard Sorin
One of the most effective training aids for rapid strength and size development is the use of lengths of heavy chain attached to the ends of lifting bars, Smith machines, and selector units weight stacks. Get two lengths of 1/2 inch zinc plated chain cut to 7 feet in length. Attach to one end a 2 1/2 ring (to slip over end of bar) and the other end a large snap that will lock on any link in the chain (in order to adjust overall chain length). The pair will weigh aprox 35 lb. Always adjust the chain so about 4 links are lying on the floor when the bar is resting on a rack or at a beginning position.
When you take the bar out to lift, the load is 35 lb heavier but, you are in your strongest mechanical position. As you begin lowering the bar to a less strong position the chain piles up on the floor and the resistance decreases in your weakest mechanical position thus allowing you to power out of the hole! As the bar is raised, resistance increases due to more chain being lifted.
RESULT? Maximum work through the entire lift. This accomplishes what no other machine or barbell can do!! The system works on all pressing, squatting, and exercises on a smith machine.
Chains also give great balance during the lift. I have found chains to be the single best addition to my training sessions during the last year! Thanks to Louie Simmons for this great concept!
by Richard Sorin
One of the most effective training aids for rapid strength and size development is the use of lengths of heavy chain attached to the ends of lifting bars, Smith machines, and selector units weight stacks. Get two lengths of 1/2 inch zinc plated chain cut to 7 feet in length. Attach to one end a 2 1/2 ring (to slip over end of bar) and the other end a large snap that will lock on any link in the chain (in order to adjust overall chain length). The pair will weigh aprox 35 lb. Always adjust the chain so about 4 links are lying on the floor when the bar is resting on a rack or at a beginning position.
When you take the bar out to lift, the load is 35 lb heavier but, you are in your strongest mechanical position. As you begin lowering the bar to a less strong position the chain piles up on the floor and the resistance decreases in your weakest mechanical position thus allowing you to power out of the hole! As the bar is raised, resistance increases due to more chain being lifted.
RESULT? Maximum work through the entire lift. This accomplishes what no other machine or barbell can do!! The system works on all pressing, squatting, and exercises on a smith machine.
Chains also give great balance during the lift. I have found chains to be the single best addition to my training sessions during the last year! Thanks to Louie Simmons for this great concept!