Accommo- dating Resistance
Accommodating resistance is a method of using bands and chains to improve the strength and movement of a lift. we use this progressive resistance to elicit a specific training effect which we cannot achieve with just a raw barbell weight. A qualified Coach can help you get the most out of this training method.
We will be referring to barbell movements with the addition of resistance bands or chains that implement variable resistance over the entire range of motion of the exercise. For weight training, we use this progressive resistance from modest to intense as the barbell moves from the bottom of an exercise to the top position, to elicit a specific training effect which we cannot achieve with just a raw barbell weight.
Because of this progressively intense resistance during the concentric portion of the movement, more muscle fibers must be recruited in order to complete the lift. When performed in conjunction with good starting strength (instantaneously activating as many motor units as possible during the aromatization phase of the movement), the lifter is now required to quickly accelerate the barbell from the bottom to the top in order to overcome the continuously increasing resistance.
At the bottom of the movement, the lifter is at the most compromised position of the movement. This is where the tension/overload from the chains or bands is at its least. As you near the top to the movement, the resistance increases to the top of the lifts’ position with the heaviest overload potential. The strongest position of the movement is matched with the maximum resistance load possible. This replicates the strength curve and is optimal for training absolute strength. The most popular use of this method is the deployment of accommodating resistance to break through strength plateaus in one’s lifts.
The law of biology is to adapt or die, your body does this in the gym every time you train. The same exercise and overload method used over a long period of time will elicit minimal performance improvement rates over time. For seasoned powerlifters, the use of accommodating resistance allows the lifter to overload the lift while sparing the central nervous system from overload.
Conventional hypertrophy training, in the ten and twelve rep range, is also greatly improved when using accommodating resistance. Cumulative fatigue is higher with accommodating resistance. This can lead to the lifter feeling “run down” or becoming more susceptible to injury. Proper placement of a deload in your training blocks is crucial. When you apply and use these methods, with proper execution, you will increase your strength and weight lifted. These methods are not for beginners and a qualified coach can help you integrate them in your strength routine.
To improve acceleration, you must compensatorily accelerate through the movement while you train. By adding chains or bands, we increase the weight progressively loading the resistance through the strength curve. As leverage improves, resistance increases, more force is required, and a greater adaptation is stimulated.
We use this accommodating resistance to actually increase the amount of absolute time bar acceleration occurs. A lifter for example, when using a 50% of 1 rep max for squat power development is relatively ineffective with such a light load, specifically because the deceleration phase is nearly half the entire movement. With the usage of bands or chains, one will increase the amount of time the lifter will accelerate the bar while increasing tension and mass being lifted throughout the entire range of motion. This unique training tool can be very beneficial when executed properly.
What is the main goal in using accommodating resistance?
Increased eccentric speed/power.
Different stimulus, not raw weight for bands.
Train’s lifter to aggressively accelerate the bar.
Bands will have a higher resistance than chains
Avoid high rep sets because of cumulative fatigue.
You can potentially over-train faster, cycle these resistant methods roughly every 4 weeks.
Increased Average lift velocity for more effective reps/sets
Increase in overall strength
Push training through the plateau of a particular lift
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Don’t forget your recovery work!