Successful Box Squat Cycles
Rather than just writing one cycle, I’ve decided to make an easy to follow quasi-article that contains all the different cycles for the squat that I’ve used with success. YES to chains and bands.
Chains for Hypertrophy
Adding strands of steel to your training arsenal is what separates you from harder contractions and better safety measures. Try these exercises.
Powerlifting Basics: Go Easy on the Croutons
You are only a new lifter once, and that is a gift to take seriously. Don’t squander it by dabbling in the post-elite aspects and methods of training.
Why YOU Should be Using Lifting Chains to Build Size & Strength. How...
It's a BLAST FROM THE PAST! We went rummaging around in the vault and found an awesome (if grainy) explanation on the hows and whys of using chains in your squat, bench, deadlift, and more! Chains are an awesome way to introduce variety for powerlifting and bodybuilding training.
WATCH: John Meadows and The Muscle Doc Train Back and Chest
John Meadows was interested in the things Jordan Shallow discussed in podcasts and IG posts, so he reached out to him with the intention to “steal” some of Jordan’s ideas. Well, that didn’t go as planned. Don’t waste an opportunity to steal this workout from elitefts. Not that it’s stealing; you have our permission.
Competition Report: Brute Strength Gym’s Spartacus Strongman
This competition was preceded by my dad’s unexpected death, a delay in his death certificate, and burying him the Monday before my wedding. It’s been a tough year, and my training and diet reflected that. Still, I did pretty well all things considered.
Let's Get Awkward
Through the use of unconventional movements (or awkward movements), you can really force yourself to utilize better form and recruit numerous additional muscle fibers. Here are a handful of Big 3 variations you can try out.
20-Week Raw Dog Yoke Program Cycle
To call this program hard is an understatement. The volume is high, the work is heavy, and you’ll want to quit. But I can promise you, your back will never be thicker and your PRs will become something of the past.
Getting A Bigger and Better Weight Room on A Small-School Budget
AJ Mott has 21 years of wrestling under his belt. Luckily, when it came to working on a small school budget, the Farleigh Dickinson strength and conditioning coach didn’t have to wrestle with elitefts for the best deals.
The Best Damn Specialty Bar on the Market
I can’t get over how versatile the American Cambered Grip Bar is. You can use it forward and backward, giving you a total of 8 grip options. Flip it over, you’ve got a total of 16. I’ve found 250 options, and I’m sure there are more to find.
LISTEN: Table Talk Podcast #2 with JL Holdsworth
In this episode of Table Talk Podcast, Dave Tate and JL Holdsworth reminisce about their time at Westside Barbell, perspective and the meaning of “going all in,” figuring out band and chain percentages, and more.
Workout of the Day: Legs with Mark Dugdale
1. Unilateral Leg Curls 2. Cambered Bar Squats with Chains 3. Blood-flow Restriction Leg Extensions and Goblet Squats 4. Cable Pull-Through — click to see the sets, reps, and equipment I used for this leg workout so you can enjoy the same pump.
Six Weeks to Bigger Biceps
In this article, I can’t promise you Lee Priest-proportioned bicep development, but I will share some ideas to unlocking new growth over a six-week period of time.
8 Gift Ideas for the Coaches Who Train Combat Athletes
These are the eight items I find most useful after just having barbells, a rack, and good technique.
10 Christmas Gifts for the Bored Powerlifter
He squats, benches, and deadlifts week in and week out with no variation. Specialty bars? Ha! Accommodating resistance? Ha!
Use Weight Releasers for a Better Bench
I believe that the confidence weight releasers can build is almost as important as any other factor I talk about in this article. If you want to improve your dynamic effort work, give these sample cycles a try.
WATCH: Eliminating the Numbers Game
Since applying bands and chains in his training, Johnson has not only remained competitive in the sport of powerlifting, he has also seen the gains that he was aiming to achieve.
WATCH: Chainz for Gainz — Is Your Accommodating Resistance Doing Anything?
Using chains as accommodating resistance incorrectly can be detrimental to your athletes…and your street cred.
Sequencing Assistance Work
How and when should you perform assistance exercises? What protocols are used for assistance work? Should exercises be changed or rotated? What about bands, chains, and specialty bars?
How To Build A Bench Press with Trashy Triceps
If you train smart and put in the work, your nagging pains will not stop you from hitting a PR.
Building the Biggest Hood in the Hood — Unchained Chest Mass
Chains change the game — and not just for powerlifters. I’m going to show you an unconventional fly that is fit for the bro to the top pro.
The Science of Variable Resistance
Bands? Chains? The strength curve? How can this data make you a better lifter and athlete.
10 Gifts for the Training-Obsessed Woman
The holiday season is here. If you’re struggling to come up with gift ideas for a girl who places training as her top priority, look no further. I’ve got you covered.
Just Load the Bar
Don’t build a false sense of security by relying on bands and chains. Remember this fact: straight weight trumps all.
Heavy Volume Bench with Casey Williams
Close grip Bench Press with a two board with Casey Williams can only lead to strength gains.
101 Ways to Use the OBB Power Handles
Get more out of your standard barbell and dumbbell set by the swivel of a bolt and the tightening of a wing nut. It’s that easy.
Serrano Split Squats Drop Set
Try this brutal variation on an already brutal exercise: Serrano split squats with Matt Ladewski.
Speed Bench with Jo Jordan
Double your bench press numbers by adding speed bench to your benching routine.
The Hardcore Underground: Lifting in the Shadiest Gym of the Industriali...
We gave up the glamour and comfort of a commercial gym. Here in our dungeon, 15-feet underground, we’ve found the secret to building strength.
"Speed Kills" Speed Pulls with Jo Jordan
Want to get back to the basics on your deadlift? Jo Jordan shows you how “speed kills” by incorporating speed pulls into your workouts.
4 Ways to Test Your Grit in the Weightroom
If you can survive these challenges it will be good for…but it won’t feel that way.
elitefts™ Reverse Band Hack Squats
John Meadows performs a Hack Squat with a Reverse Band alteration. Add Hack Squat to your training regime and also incorporate band or chain variations.
Increase Your Bench and Forearm Strength with Fat Bar Floor Presses
Wanting to add variety to your bench training while also improving your grip at the same time? Start getting fat with Fat Bar Floor Presses.
WATCH: The Evolution of Bands and Chains
Bob Youngs and Marshall Johnson talk about how they were both introduced to accommodating resistance techniques.
WATCH: Pittsburgh Steelers' James Harrison's Off-Season Bench ...
The two-time Super Bowl Champion and five-time Pro Bowl linebacker has found some good use for elitefts equipment.
WATCH: The Easiest Way to Set Up Chains
If your setup takes longer than your set, you may want to try this accommodating resistance alternative.
A Bodybuilder's Take on the Bands and Chains Trend
If you use bands and chains your social media following may grow, but will your muscles?
Three Sets of Chains Is Not Three Sets of Chains
Most lifters are vague when it comes to pounds of band tension or chain weight. Here’s how to measure accurately.
Watch: House of Biceps EZ Straps Review & How To
Are you looking for the best way to use chains? Elitefts Coach Clint Darden shows you how to best use the elitefts™ EZ straps.
WATCH: Swiss Press Bar Triceps Extension w/ Chains
Scott Yard performs a lying triceps extension with an EliteFTS™ Swiss Press Bar and chains
How I Train for a Meet, Month One
The Freakshow lays down his game plan for powerlifting. Can you handle it?
Rackable Cambered Bar Goodmornings with Chains
Matt Ladewski owner of Region Barbell Club demonstrates how to perform good mornings on the Elitefts™ Rackable Cambered Squat Bar with chains.
Chained Rack Deadlifts with Iso-tension
John Meadows performs a set of chained rack deadlifts with iso-tension.
MAG Grip Chain Extensions
Mark Dugdale demonstrates how to perform Chain Extensions with a MAG Grip attachment
Elitefts™ Chest Fly With Chains
Josh Bryant is performing chest flys with chains to accommodate to the strength curve and increase the amount of tension in the contracted position
A Mountain Dog Chest Training Session
Looking to build pro level pecs? Mark Dugdale shares a workout designed by coach and elitefts™ advisor John Meadows.
Friday Technique Video: How To Set Up Chains
If you want to know how to use chains for dynamic effort training or accommodating resistance, JL Holdsworth will show you everything you need.
You Mother F**kers Have It Easy
Back when I started my journey into the iron game, even before I started coaching, there was not much to choose from.
How You Take Your Total From Novice To Elite
Training tips from Marc Bartley and Dave Tate to take your total from novice to elite.
Elitefts™ Deadlifts off Mats with Chains
Elitefts.com™ Team members Dave Tate, John Meadows, and Dr. Ryan Smith perform Deadlifts off Mats with Chains
Elitefts™ Fat Bar JM Press with Chains from Floor
Elitefts.com™ Sales Director, Matt Goodwin demonstrates JM Presses using the Fat Bar with chains from the floor.