Enter accommodating resistance that incorporates the use of bands or chains on the barbell.By making certain parts of the rep more challenging, you’re teaching your body to exert maximal force throughout the rep.The term “accommodating resistance” is also commonly used when discussing chain-resistance training.Accommodating resistance allows for the resistance to increase in the biomechanical advantageous positions as the muscle is capable of exerting greater force (2).Variable Resistance Training (VRT), sometimes called accommodating resistance, is a type of training that I’ve been interested in for a while now, and which has been a part of the powerlifting community for even longer.VRT is what you’re seeing when a lifter adds elastic bands or chains to the bar before a lift.I would recommend beginning with using chains and then progress to bands, as bands are more stressful.
VRT allows extra resistance at the point where you are strongest.
During a squat we are much stronger and able to handle much greater loads at the top than we are at the bottom.
With free weight alone we have exactly the same amount of resistance at the top that we do at the bottom, so technically we are mainly training the bottom half of the squat as we will fail here before we would fail with the same resistance in a quarter squat.
At the top of the lift, where we are strong enough to handle it, we have 325 lbs.
At the bottom of the lift, when the bands are relaxed and we are weakest, we have about 225lbs! Well, although chains do provide accommodating resistance as you raise them off the floor, the weight increases, but there is no kinetic energy on the eccentric that the bands provide.