Westside Barbell System - Reactive\Contrast Method |
| The reactive/contrast method for squats using chains. Chains can be used on max effort day as well as dynamic day. Main goal for using chains is building explosive power through contrast work. For example, the weight is contrastingly heavier when ascending than it is through descending. For more detailed information please see West Side Barbell's website.
Bench Press: Dynamic Day with Chains
- Again the chains are in a different configuration for the bench press than for the squat and dead lift. What's important here is that the chains be configured so that when the barbell is on your chest, the chains are all deloaded on the ground.
- This movement is to accommodate resistance through to the lockout of the lift.
- For a 300lb and under bench presser, one chain on each side should be used-40 lbs of chain total. For a 450lb bencher up to 2 sets of chain. 600lb range, 3 sets of chain. Chain should be waved in and out.
- When competing, up to the event, use chains not bands, as the bands create too much soreness.
Bench Press: Max Effort(ME) Day with Chains
- The maximal effort day with chains for bench could be used with many of the ME movements. When using the chains, simple loop them over the bar, one chain at a time, until a 1 rep PR is made.
- Strength is measured in time not weight. The faster you can move the weight, the more powerful you are.
**I am by no means certified, accredited or educated in the art of weight lifting, bodybuilding or nutrition. I posted these pages for my own reference, and encourage you to buy Louie Simmons videos to learn more.** |
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Maximum Effort with Floor Press |
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