Think about what you feel when you lift. The portion of the range of motion where the weight feels the heaviest is the...
When and Why To Use Accommodating Resistance to Get Stronger
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Dave Tate knows strength. Dave's been assisting and training under Louie Simmons of Westside Barbell fame for over 10 years and has consulted thousands of athletes throughout the world. Dave is quick to point out that he's not a bodybuilder and therefore doesn't train bodybuilders.
He's a powerlifter and a specialist in developing maximal strength. Despite this powerlifting emphasis, the average guy under his tutelage puts on 30 to 40 pounds in the first year. In Dave's last article he taught you the art of box squatting. This time he'll introduce you to another Westside favorite, the use of bands and chains while benching and squatting. A word of caution, though. This is an extremely advanced method of training and should only be used by those who are familiar with Westside methodology.
I should add, too, that the methods outlined below are also very complicated. However, at the very least, they'll open your mind to different, unconventional methods that may also have some application to bodybuilding as opposed to just powerlifting.
You can get stronger without the use of accommodating resistance, but science has shown you can get stronger, faster with it. We want to work with weights that provide adequate velocity and force. You'll place the bands on the inside part of the bar sleeve then begin adding the plates.
This matches the strength curve of the lift, as it is most difficult at the bottom portion and easiest as we get closer to lockout. If I am weak at the bottom as a raw lifter, it does not matter how much I can lockout at the top, because I will never even get past that first sticking point.
Don't have access to one? For example, to create more tension wrap the band under two dumbbells rather than one.
The use of accommodating resistance was made popular by Louie Simmons of Westside Barbell. Now a days accommodating resistance is not only used by powerlifters, but by high school and college strength and conditioning programs, as well as the general general.
When I was an intern at Harvard University, many of the coaches used bands and chains in their programs. You definitely do not need to use bands and chains to get stronger. Plenty of common people have put up huge totals without the use of hospitable resistance. However, a recent meta-analysis shows that the use of bands and chains can beguile to faster gains in persistence when compared to conventional training 1. Accommodating resistance goes beyond building strength as well.
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