Variable Resistance, By: Dave DePew
The conflict of free weights versus machines still battles on. Added to the mix of things is a method of training called variable resistance. Simply put variable resistance is a change in the amount of resistance placed on the working muscle from its longest point to it’s shortest at full muscular contraction. The concept of variable resistance is sweeping through the entire fitness industry and is perhaps more clearly affecting the way athletes are training. This is of course where I come in. I work with many athletes from all types of sports ranging from football to golf. The concept of variable resistance is not new to my training. I have used variations of this method for years. Using leverage machines, bands, and trainer assists have given my athletes a form of this training all along. Because of my level of strength and that of my athletes I have been using ropes and chains for nearly 10 years to modify equipment. The idea of using the chains and ropes to create the variable resistance however is an idea that for what ever reason I had not thought of. Instead I have focused more how much additional manual resistance or assistance I could provide through the movement. To be honest this didn’t allow me to accurately measure my clients progression or was helpful for my own training. As I constantly needing to assist others meant that I was overtraining as I train my clients. When I heard that a few trainers where using the variable resistance method incorporating chains and bands attached to free weights I quickly came to the realized that this was the missing element to not only my own training but that of my clients.
I love to lift heavy, but for years have been overcoming a serious back injury that I acquired in Navy SEAL training in 1997. Recovering from my injuries has been a long process. In February of 2003 I started back into my “serous” training or heavy lifting. To me if I’m not lifting heavy than I’m not really lifting. I feel anything light is just playing with the weights. If I where to say to you that I have just lifted than you would know I went heavy! I started working out again using my variation of the MAX-OT program. The MAX-OT program is a style of training developed my Paul Delia of AST Sports Science. I say my variation because at first I had to eliminate some exercises and change other in order to work through my injuries. I do feel the MAX-OT program is without question a superior program to any other program I have ever read of or used. I have researched thousands of programs over the years and modified and manipulated the programs to make them work for myself or for the people I have trained. Just like with any other program the MAX-OT for my own personal reasons needed some distinct variations. Some major distinctions are range of motion and speed. I like explosive movements and I like to lift as much weight as possible. You hear people preach form and full range of motion all the time and a full range of motion just simply doesn’t work with a true maximum over load. We all have the ability to move a great deal more weight when the muscle is at it’s shortest than when it is at it’s longest point. It is clear to see that the maximum overload varies with the range of motion. I could use a lighter weight and fuller range of motion in order to provide the maximum over load for the muscle at it’s longest point, but than I have less of an over load once the muscle shortens. I feel I know what works best is getting the most maximum overload possible even if it means sacrificing the overload of the muscle at its longest point. I feel this can be accomplished any where from zero reps the 4 to 6 reps and at times 8 reps as suggested in the MAX-OT program. I just feel that to do this I will lose some range of motion. Now I’m sure you’re asking yourself what does he mean by zero reps? Zero reps are a term I use for holding the weight. You can call it static holds or lockouts or what ever sounds good to you. The movement is simply no movement at all. This is a training method made popular by Pete Sisco. Pete is the creator of the Power Factor Program. Power Factor worked very well for me when I was 19 years old allowing me to pack on nearly 45 lbs of muscle and take my legs from 19 inches to 30 inches. The only thing I have trouble with regarding the Power Factor program though it obviously works very well, along with many of Pete’s other programs, it limits the time I’m allowed to lift. Quiet frankly I like to lift each week. You simply can’t lifts as often due to the amount of load placed on the body with zero reps and partials. The body needs more recovery to rebuild. This is why I reserve my zero reps and partials for the later weeks of my 8 to 10 week training cycle, knowing that I will have 1 to 2 weeks to recover. The key to muscle growth starts with S&R, stimulate and recover! I typically work each muscle only once a week and some muscles only every other week. The amount I work a muscle directly correlates with how much I overload that muscle. I’m not sure how this will modify my training cycle as I begin to incorporate the chains into my barbell exercises. To most I’m sure the addition of chains still sounds complicated. It is really simple once you see and feel how it works. The feel of the exercise is not much different than the use of the Hammer Strength equipment that incorporates a leverage system or the STRIVE system that even has the only adjustable cam which provides 9 different levels of variable resistance. Both peaces of equipment are great for most peoples training needs. However, as I stated before I lift very heavy. Most machines can’t accommodate my needs. For those who have used the Hammer Strength & STRIVE equipment I’m sure you have seen major increase in your strength and size.
Chains can provide the same effectiveness as they provide variable resistance to any Olympic barbell exercise.
Lifting chains can be used with squats, flat, incline & decline bench presses, traditional dead lifts, stiff leg dead lifts, biceps curls, close grip triceps presses and many more barbell exercises!
The way it works is that the Lifting Chains attach to the ends of the Olympic barbell. As you lift the barbell, the weight of the chain adds to the bar’s weight. As more chain is than lifted off the floor, the weight you are lifting becomes heavier, allowing for the most maximum muscular stimulation throughout the entire range of motion meaning maximum overload for the muscle at it’s longest and shortest point. As you become stronger you can add larger chains, additional chains or add weight to different points of the chain by attaching weight to the links. The concept of using variable resistance though it is not new, seeing that leverage machines and trainers and training partners have been providing variable resistance for decades, this method of using chains with free weights is new and is giving many athletes incredible gains in size and strength.
