Every athlete is faced with muscle congestion. Various methods are used to overcome this condition. Learn how harnesses and chains are used in bodybuilding. Using the same training program for a long time, you should not expect constant progress. Ultimately, this will lead to muscle congestion and you have to look for ways to get out of this state. Today you will be able to learn how harnesses and chains are used in bodybuilding to bring muscles out of stagnation.
Key points of application of chains and harnesses
Increasing resistance
Through the use of harnesses and chains in bodybuilding, you can significantly increase the intensity of the exercise. This, in turn, helps to ensure maximum muscle load throughout the entire range of motion. Of course, the position of the joints should also be taken into account. Surely many athletes have noticed that the muscles can develop maximum effort only in certain parts of the trajectory of movement.
To make it easier for you to understand the essence, you can give the following example. Compare the maximum weight on the full classic weighted squat with the partial amplitude exercise. By using, say, a quarter of the total amplitude, you can significantly increase your working weight.
It is likely that you already have a fair question: what does the harness and chains have to do with this? Consider chain squats. When lowering the body, the chain rests on the ground, which helps to reduce the working weight. In turn, at the moment of lifting, the chain is lifted from the ground, which leads to an increase in weight.
Thus, at all points of the trajectory, your muscles have to work with full dedication. This can be very useful for powerlifters who need to eliminate bottlenecks in their trajectory. Bodybuilders use chains to increase the intensity of movement, which will lead to faster muscle growth.
Adaptation
It is adaptation that is the main cause of muscle stagnation. This is due to the fact that over time, the response to the same stimulus begins to weaken. Most often, this problem is faced by athletes who want to make their life easier, and for this they use the same training program. This sheer disregard for the basic principles of bodybuilding is a serious problem as a result.
Pay attention to the visitors of most halls. Many of them are constantly doing the same movements, which certainly cannot lead to progress. The main way to combat stagnation is to diversify your training program.
Additional load in negative phase
Through the use of tourniquets, the athlete can make the eccentric and negative phases of the movement more difficult. Just do the leg press with a tourniquet and you won't have to explain anything else. You will fight weight in a negative phase, and many athletes know that it is at this stage that muscle tissues receive the maximum amount of microdamage.
However, you need to be careful here. You can simply bring your body to a state of overtraining. When you understand the reason for using harnesses and chains in bodybuilding, you can move on to practical recommendations.
How to use chains and harnesses in your workout routine?
It should be noted that chains and harnesses can be applied in different ways, depending on the tasks facing the athletes. For example, powerlifters need to develop strength performance. To do this, they harnesses and chains are used when performing exercises with a large working weight and a small number of repetitions.
For bodybuilders, the most important thing is to get the maximum muscle mass gain, for which you need to use a large number of repetitions in each set. To significantly accelerate muscle growth, it will be enough to use from 6 to 8 repetitions.
Also, the athlete can alternate a six-week training cycle with chains of the same length without using them. If you enjoy training with chains, you can alternate cycles after two weeks.
Sports equipment lightening method when training with a tourniquet
When talking about harnesses in bodybuilding, you should also talk about the method of lightening the sports equipment. It has already been said above that thanks to the tourniquets, it is possible to increase the load on the muscles in the negative phase. The opposite effect will be obtained when using the projectile lightening method.
As an example, consider the bench press. In this case, the harnesses must be attached to the power frame from above. It will be much easier for you to tear off the sports equipment from your chest, but the closer the trajectory comes to its extreme upper point, the more difficult it will be to perform the exercise.
It should always be remembered that the muscles will always be stronger in a certain part of the trajectory, while other areas will be weaker. In this example with a bench press, muscle strength will increase in direct proportion to the distance from the chest. This way you will be able to squeeze less weight from your chest compared to the top of the trajectory.
It should also be said that the method described now allows the athlete to obtain additional insurance. Thanks to the use of harnesses, the sports equipment will be lightened in those parts of the trajectory where the probability of injury is the highest. For example, on a bench press, this area is the lowest point of the trajectory. After passing it, the projectile will gain more weight and the muscles will have to work hard.
Thus, you will use a competent approach to training and avoid injury. As you know, because of one ridiculous injury that could have been avoided, athletes often have to end their careers. You should not bring it to this, but harnesses and chains in bodybuilding can help here. At the very least, you should definitely try using them.
For training with ship chains, see this video:
