how much chain do i use?
- Thread starter blackjack
- Start date
how do i determine the bar weight and amount of chain to use for bench, DL, and squat?
blackjack
card counting specialist
i do know how to set it up.
all of these chains have an eyelet in the center, and clips at the ends. i can easily add and remove chain from the feeder with the center eyelets. ill use it all this week and experiment with different bar weights. i didnt know if there was a standard % or formula based on 1RM.
all of these chains have an eyelet in the center, and clips at the ends. i can easily add and remove chain from the feeder with the center eyelets. ill use it all this week and experiment with different bar weights. i didnt know if there was a standard % or formula based on 1RM.
blackbeard
New member
Chains are fun
people will ask allsorts of questions and of course they will not even understand a word you are saying lol
anyway it REALLY depends on what you are going to use the chains for..there is never a "formula" even the guidelines ill give you in a second from te westside crew are just that starting points..you may find you need more weight/les weight or whatever..
if you are gong to be using these chains for absolute strength similar to max effort work then it doesnt matter how much chain you use..meaning you can keep piling the chain on along with bar weight until you reach your desired level..
If you are using it for speed/form work then follow these guidelines until youre able to judge where you need to adjust
# Recommended chains for the bench press:
# Under 200lbs bench - 20-30lbs chain
# 200-400lbs bench - 40-50lbs chain
# 400-500lbs bench - 80-90lbs chain
# 500+ bench - 80-90lbs chain
# Recommended chains for the squat:
# Under 200lbs squat - 40-50lbs chain
# 200-400lbs squat - 50-60lbs chain
# 400-500lbs squat - 60-70lbs chain
# 500-600lbs squat - 80-90lbs chain
# 600-700+lbs squat - 90-100lbs chain
# 800+ squat - 120 - 140lbs chain
this is how my chains are set up
http://www.flexcart.com/members/elitefts/2chains300.jpg
feeder along with 5/8" on the bottom..
you dont need to adjust much if your training strength but for speed work youll want to be able to have "feeder" chain to adjust the lengths..if you are benching ( forr speed work) youll want half the chain already on the floor..if you ae squatting (speed work) youll want only a few links(2-3) touching the floor
people will ask allsorts of questions and of course they will not even understand a word you are saying lol
anyway it REALLY depends on what you are going to use the chains for..there is never a "formula" even the guidelines ill give you in a second from te westside crew are just that starting points..you may find you need more weight/les weight or whatever..
if you are gong to be using these chains for absolute strength similar to max effort work then it doesnt matter how much chain you use..meaning you can keep piling the chain on along with bar weight until you reach your desired level..
If you are using it for speed/form work then follow these guidelines until youre able to judge where you need to adjust
# Recommended chains for the bench press:
# Under 200lbs bench - 20-30lbs chain
# 200-400lbs bench - 40-50lbs chain
# 400-500lbs bench - 80-90lbs chain
# 500+ bench - 80-90lbs chain
# Recommended chains for the squat:
# Under 200lbs squat - 40-50lbs chain
# 200-400lbs squat - 50-60lbs chain
# 400-500lbs squat - 60-70lbs chain
# 500-600lbs squat - 80-90lbs chain
# 600-700+lbs squat - 90-100lbs chain
# 800+ squat - 120 - 140lbs chain
this is how my chains are set up
http://www.flexcart.com/members/elitefts/2chains300.jpg
feeder along with 5/8" on the bottom..
you dont need to adjust much if your training strength but for speed work youll want to be able to have "feeder" chain to adjust the lengths..if you are benching ( forr speed work) youll want half the chain already on the floor..if you ae squatting (speed work) youll want only a few links(2-3) touching the floor
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