Why I Prefer Chains Over Bands

[@cirostrizzi3760]

when you brought up the “badass” argument about the chains i sincerely smiled, you look so geniune and passionate! i’ve been a supporter of your since many years now, keep up the awesome work

[@AlexLeonidas]

Haha thank you OG!!

[@CrowandRaven]

Feels like that content grind is back bro. Glad to see you at 100% after mentioning that you were sick in BOM’s channel.

[@AlexLeonidas]

Thank you Matthew! Strange that a lot of us got sick but I'm feeling good now and will be pumping content as normal. Cheers!

[@Interesting_Egg]

I read a study that said athletes can have higher incidence of sickness than general population.

[@TheGoldenPower_]

@@Interesting_Egg can you send a link to that study? Would love to read about that.

[@CrowandRaven]

@@TheGoldenPower_ Links are usually censored by KZbin. You’d be better off searching “athletes have higher rates of sickness” to find some of the research applicable to that.

[@TheGoldenPower_]

@@CrowandRaven ahh, I didn't know that. Wonder when that became a thing. Thanks bro.

[@BrawnyKingFitness]

3 uploads in a row... Mesa blessed. Most channels run out of content after publishing for years, they just end up recycling their old content with different SEO and better editing. But you are still putting out new and quality content, which is highly praiseworthy.

[@AlexLeonidas]

Really appreciate that man!!

[@kanalprobny1927]

Bands and tapes - great for travel, when I dont want to pack any weights and equipment taking space. Also, always great for warm-up, rotator cuff excercises, some shoulder and triceps exercises

[@magnus6231]

Your video on high rep band pushdowns was the only thing that cured my elbow issues years ago !

[@AlexLeonidas]

Happy to hear that!! For curing joint pain, high rep band work is Godly.

[@TjLuther]

Same here🙌🏽

[@natesmith4065]

I got a set of 6 pairs of bands a while back and wanted to feel what 100lbs of band tension per side felt like on bench. My whole power rack lifted off the ground lol, didn't think of that

[@chrisdopez8443]

so when you pressed up the shit just went upwards? How did you set the bands up and did you have weight on the bar?

[@natesmith4065]

@@chrisdopez8443 yeah the bands were just connected to pins close to the bottom of the rack but it isn't bolted down and isn't very heavy (rep pr1000) Not sure if i had weight on the bar or not, might've just been messing around with the bands right after getting them and figuring out where to connect them

[@barcodeman3071]

Resistance band lateral raises have been tremendous on my shoulder development, but as a tool to add resistance to exercises, chains are definitely the way to go in most instances. Great points as always, Alex

[@wasabi5338]

Band lateral raises? Werent band lateral raises only had tension at the top of the movement? Howd you make it work man sounds interesting

[@barcodeman3071]

@@wasabi5338 Good question! Having something to stand on which you can loop the band under lets you alter the resistance profile, that's what keeps it challenging for me (plus, I've got 5 different bands which I can mix and match to change up the "weight"). I don't think that most of the tension being at the top of the movement is an issue when you're training to near failure, since you'll be getting that muscle building stimulus all the same. Last but not least, pausing at the top is what really makes it a delt killer

[@wasabi5338]

@@barcodeman3071 oh so thats how it goes. I gave up on it because for me it lacks eccentric tension (bands pull my hand back down) so I thought its not worth it. I'll give it a second look, thanks bro.

[@AlexLeonidas]

Which do you prefer, chains or bands?

[@michaelstevencecere6324]

Bands! You know why!

[@pekka7656]

I got no choice because my jim only has bands

[@iliasissmaili4370]

I agree. Since I don't have access to chains I use bands. However I make sure almost 50% of the total work in a 12 week cojugate cycle is raw; this way I know exactly if I'm progressing or it's just the bands getting old.

[@makinggains5130]

ive never used either but im with you that chains look cool, very poetic with the shackles bit lol got a chuckle outta me

[@do_odman]

the shackles of gains! I haven't tried any accommodating resistance training, but I'm kind of inspired to get some links.

[@gcseve]

I’m not a fan of either. I’m not saying they can’t have a place in training (athletes may benefit getting more explosive). But if your objective is to get strong & build muscle stick with straight weight. Chains/bands will only detrain bottom portion of movement. Stick with pause bench, TnG bench, close grip, larsens, dumbbell bench, dips for bench press accessories

[@Nihilnovus]

I’ve always used bands but noticed the joint pains that came from my ME days so I usually use them for speed work

[@AlexLeonidas]

I feel you bro, for DE they're perfect

[@Doggomorph]

What is ME AND DE

[@giovannijmnz]

That’s weird… I always felt like every time I used bands my joints felt better

[@powerliftingiscool9548]

@@Doggomorph ME is max effort and DE is dynamic effort (aka speed work)

[@Doggomorph]

@@powerliftingiscool9548 hahahahaa thanks alot man it slipped my mind never used that before as I am more to the SBD side and thr commercial gyms luckily have an elekio but not the bands and chains available

[@cobra4961]

Bands are to be taken with more care chains got me explosive and strong as fuck where bands drained me and weakened me so don't use for more than two week waves with bands. Chains will just make a beast out of you whether you use them Westside style or just attach them to dumbbells or even sandbag lifts or calisthenics plus chains added.

[@calebevans7408]

Crazy seeing you squat. I been watching you for YEARS and hardly ever saw you squat.

[@AlexLeonidas]

Haha it's been an awesome 6 months of serious squatting!

[@jonathanrichter3184]

I don’t have chains, but I’ll definitely have to give some band work a try.

[@d3an.o]

I love bands and there is definitely a great value to them but I've never considered the faults to it... For bench the bands have helped drastically but I haven't used chains enough to say that they are better or worse. Maybe it's time for me to give them a shot

[@NoodleArmsFitness]

i quite like attaching a light band to my hands pushup style and not the bar when im not benching in the rack it feels like less of an seppuku attempt

[@Arthur-ph5qr]

Interesting points, great video Alex!

[@lmar2075]

ive found chains are better for targeting specific muscles than bands. Banded high bar fry my whole body while high bar with chains mostly fry my quads

[@jesseroest2786]

Agreed, but I’d make a case for banded dynamic effort deadlift singles 🔥

[@AlexLeonidas]

I'd agree, and in general bands are superior for dynamic effort or anything explosive with a low percentage.

[@SLouiss]

All good points

[@yunghuztler1000]

Got hella power off bands. My speed on lifts look faster and smoother. Not so much off chains, but it is less taxing. Body feels and stay tight asl from being used to bands.

[@DrHolmer]

Great advice. Thank you for the high quality content you consistently create. I have been using bands quite a lot for leg work in my Smith mashine (not comfortable using bands with a free barbell) but never tried chains despite considering it. Which weight would you recommend for a pair of chains? I have the option between 16, 24, and 32 kg per pair. I am an intermediate lifter not particularly strong aiming for hypertrophy.

[@js-gstrength4190]

Alex, is that any merit to having a chain bench in your rotation even if the lockout isn't a weakness but just having it to limit overuse or to give the pec tendon a break let's say your secondary bench press exercise on a volume day??

[@AlexLeonidas]

Correct my bro! These days I don't even use it for lockout work. Just to have more ME variations and limit overuse.

[@js-gstrength4190]

@@AlexLeonidas 🙏♥️

[@Derwynn]

Chains are difficult to get to the gym sadly unless you train in home gym or powerlifting gym

[@guhhhh]

What about for joint health? What do you recommend for elbows and shoulders for someone who benches and rows 3x a week? Still 3x100 band push downs/curls on off days?

[@AlexLeonidas]

For light weight high rep exercises (injury prevention purposes) bands are WAYYYYY better. Arguably even for speed work. But moderate/high percentages done for hypertrophy or strength purposes, go with the chains.

[@AzH1988UK]

I was having elbow pain and started using double ply elbow sleeves that really work well plus started using omega fish oil tablets that have worked wonders I'm currently having slight shoulder pain especially at the bottom of my lifts mainly overhead press I've cut out log press and just using barbell for overhead press ATM Aches and pains are a nightmare I train heavy 6 days a week

[@cankercanison92]

@@AzH1988UK wouldn't it be better to move to 4 day upper lower instead of 6 heavy days?

[@AzH1988UK]

@@cankercanison92 it wouldn't harm but I find what works best for me is more days. I feel stronger the more I train on my previous cut I switched the every other day It didn't work for me. .I have my own routine it's not what you'd call conventional but I have make great size / strength gains so whilst it's working I'll keep grinding. I'm currently cutting hence all the strength work, when I'm on a bulk I mix between strength and bodybuilding At present my compound lifts I run anywhere from singles averaging around the 5 rep range but no more than 8

[@adriaanmorosan]

Hey Alex, great content as always✊🏼 I also got a question, how’s your cardiovascular activity these days? Would appreciate a fresh video on cardio and heart health👌🏼 Thanks a lot, keep doing what you’re doing😎

[@craigpage1261]

So weird. I was just thinking about getting some chains earlier today. Guess I need to get them and start experimenting.

[@nahuelise4055]

Have you ever experimented with weight releasers? Coach thibaudeau is really big on them(after you have a solid overall base already built)

[@pekka7656]

Hey bro, just starting doing weighed dips. I did 90 pounds for 4 on my top set. I will see if I develop sternorm pain, because I’m 16. Hope it helps to break my bench plateau.

[@AlexLeonidas]

If you're hitting weights like that at 16 without sternum pain, I'd say you're likely in the clear. Excellent work bro!

[@TheHabibOfMankind]

You’re young bro, I’m sure you’re smashing it out with your programming but I just gotta say stay safe. Use perfect form, warmup/cool down and train your posture. You’ve got some crazy numbers at this young age and if you stay injury free then you’ll become a beast later on

[@pekka7656]

@@TheHabibOfMankind thanks man, I’ll stay careful

[@XPLOSIVization]

Hands down chains are amazing for doing isometric training too id highly recommend

[@homeslice4551]

I'm not gaining much size or strength. On a good program, sleep 8-9 hours, hydrate and shit. Training hard, leaving 1-2rir on compounds. I'm in a 150-250kcal surplus, would you guys suggest increasing calories to see if I get gains? Lifts have been the same for 5 weeks :/. I got sick for a few days do I deloaded

[@domepiece11]

In case you haven’t seen the AWESOME new Buff Dudes video: kzbin.info/www/bejne/eZOmaoyGhbCgiZo

[@jezozwierz9059]

Alex what do you think about Smith machine? It is useful tool?

[@jdmalm123]

Would multiple, offsetting bands anchored in a triangular pattern reduce the "anchoring effect"?

[@bieszo]

How would someone who doesn’t have a home gym implement this into their training? My gym doesn’t have chains and if I bought them would they be too heavy to bring in your gym bag?

[@nickandthick3162]

Can't you use reverse bands to avoid overspeed eccentrics and in fact even decrease the normal speed?

[@mason6929]

Is it alright if my bench doesn’t go up 5 pounds every week in your novice program if I’m 14?

[@antvander4456]

what do you think about dr mike israetel’s recent vid on how bands are useless for hypertrophy work, since they do not increase tension on the lengthened portion of lifts, and only fatigue you into getting fewer reps in that portion of the lift

[@DrTopLiftDPT]

Based on a few studies. Chains/bands sprinkled in have improved my strength/ size.

[@spacex6958]

what u think about doing 2 incline press and one press movement for chest

[@Reppintimefitness]

Facts bro night and day difference 💯

[@Sandipan_Naskar]

Hey , do you think 100 deep squats with a 10 kg vest can be considered as 1000 kg total squats? 😅 I do it in 3 sets, with 40-30-30 rep *heel elevated, cause my ankle is stiff.

[@DrTopLiftDPT]

1000 kg via 100 kg x 10 will be so much more effective for hypertrophy. One punch man lied

[@stevethea5250]

7:03 bound by the shackles of gains,by chains

[@phoenix8984]

I'm dying from laughter dude. While watching this video, a Markus Rühl short Autoplayed and the sync up of you're commentary and the short couldn't have been more perfect: "...you're literally attaching them to the sleeve of the barbell, meaning - Thunfisch Protein Shake"

[@AlexLeonidas]

Interesting lol

[@Someone-xj3zg]

I keep getting the retarded adjustable dumbell ad, can't stand it

[@sukhmandhatt8291]

Do you think doing 3x15 tricep extensions followed by 3x33 band push downs, twice a week is too much volume for the triceps?

[@kostasan357]

Alex nice video as always.I m trying to enter the Hellenic Military Academy this year and I want to double my pushups from 42 to 70-80.Can you recommend me something?

[@TheFxEditor]

Do you recommend where one can get chains?

[@AlexLeonidas]

Bells of Steel for chains www.bellsofsteel.com/#a_aid=Leonidas

[@william_159]

Is chains better for speed work or lifting very heavy

[@rexdaugherty1987]

Part of what I got from this video bands are better for equipped competing lifters. Chains are better for raw lifters competing and better overall. Cause the weight stays the same for chains no matter how old they are

[@anishphi1]

Why not just add another plate instead of chains? Space?

[@Stimmedupjunkie]

Hey, Alex. Where did you get your chains?

[@MarcoSerafini108]

Hey Alex, how do you approach exercise variation now? Are you still rotating exercises every week?

[@pretty_flaco]

i also prefer chains (bench, squats, dips) over bands

[@michaellambert8306]

Chains do a better job accommodating variations in bar path

[@davidrtrains]

where do you recommend to buy chains @

[@gccstan31]

You got more subs than Canditoe now. I remember when you were telling him to do overhead press lol

[@Marko-ij4vy]

Bands are good for speed work if someone is doing it but for heavy work chains are superior imo

[@AlexLeonidas]

Agreed, I'd say bands are better for speed work and chains for heavy work

[@isaiahrobinson1412]

I use both, but I love chains💪🏿

[@Doggomorph]

Hi alex may I know the power bar that you are using?

[@AlexLeonidas]

Westside Power Bar 2.0

[@danieljahn2027]

Hey Alex, do you recommend a good site for lifting chains?

[@AlexLeonidas]

Bells of Steel is best www.bellsofsteel.com/#a_aid=Leonidas

[@shadowalker8068]

Never used any because I'm sure the gym won't allow me to do chains fosho no. Bands idk

[@powerliftingiscool9548]

One of the advantages of the bands is that theres no such thing as reverse chains

[@AlexLeonidas]

Lol true that, though reverse band is a different video altogether

[@joselessconstantino1155]

I’ve kept bands just for warming up lol

[@jumpbodyfitnessjbf870]

I agree

[@jonduke4748]

Yes.

[@calvinunroe2462]

I think chains suck. I think it's just a way like your bonus tip said to look tough. When really I think they are useless you want to add weight just use micro plates

[@ryanthompson3446]

What kind of chains do you buy

[@AlexLeonidas]

Bells of Steel www.bellsofsteel.com/#a_aid=Leonidas

[@AzH1988UK]

Bit of a rep challenge tonight Hit 8 reps at 225 weighing 190

[@AlexLeonidas]

Awesome work bro!

[@AzH1988UK]

@@AlexLeonidas thanks bro. Been cutting for 4 weeks dropped 8 pounds been focusing on strength to maintain muscle still hitting a 280 pound one rep max bench and 200 standing overhead press. Actually made some progress on some lifts too got my trap bar deadlift over 400 pounds. Aiming for 182 then I'll go back in a surplus but slower this time to avoid so much fat gain

[@maxeffortliftz1086]

I can’t take chains to my commercial gym, they are heavy to carry and no where to store them

[@siamsama2581]

Chains > Bands coz chains won't randomly snap and hit ur eye and blind you.

[@joshuanugentfitnessjourney3342]

What's the point of them?

[@AlexLeonidas]

Watch kzbin.info/www/bejne/jGWTi3-Ej8h2oMU&t

[@SK-ix8jb]

Alex could you do a video on stretching? What stretches are best for each muscle group and the optimum times to do them?

[@AlexLeonidas]

I could, but I think many would be surprised to learn that I don't really stretch much. Weighted full ROM training is generally best.

[@SK-ix8jb]

@@AlexLeonidas ahh I'm pretty much a beginner and i know more about lifting than i do about stretching.

[@tamaantar]

Sounds like a Rap album 'Chains over bands'

[@aidaninsua]

Great video man. I’ve never used chains before, but after watching this I’ll definitely use them over bands.

[@HA-ml4sx]

I don't think people care about training lifts that use bands or chains because they're different from the conventional lifts with straight weight.

[@AlexLeonidas]

You're not wrong about that but I'm still going to cover this topic for those that do. After all, chain pressing helped me bench 405.

[@HA-ml4sx]

@@AlexLeonidas Definetly, I'm not denying their effectiveness as training tools. Just saying that showboating with bands or chains doesn't really matter, as they're differently measured from straight weight.

[@brianbadonde8700]

Chains, bands, whips, ball gags, gimp masks they all work fine

[@f13jack7]

where are good chains sold

[@AlexLeonidas]

Bells of Steel homie www.bellsofsteel.com/#a_aid=Leonidas

[@donkeystew2432]

Chains look cooler, therefore better

[@magnus6231]

Algo

[@AlexLeonidas]

Preciate you Magnus!

[@magnus6231]

@@AlexLeonidas The least I can do.

[@DuskBringar]

first

[@AlexLeonidas]

Almost

[@MrSuperPsymon]

Bands are perfect for travel. Weight nothing.

[@enrique2395]

You gotta stop making contradictory videos man lol

[@AlexLeonidas]

Have you not seen my workout videos over the last 2 years? When I max out or do rep work with bands, 9/10 times it's with chains. As far as I'm concerned, there's no contradictions just offering a different perspective as I still promote/believe in bands.