Chains & Bands Can Double Your 1RM Strength Gains on the Bench and in the Squat Rack, Meta-Analysis Shows
Retraction alert: In November 2018, the paper by Soria-Gila that is at the heart of this article was retracted due to "honest error [...] which completely invalidated the results and interpretation of the findings (read more). Unfortunately, the type of error is not reported, so I can just say: probably my conclusions were mislead, too.Now, from the headline of today's SuppVersity article you already know that Sotia-Gila's analysis yielded positive results, or as the authors have it: " Long-term VRT training using chains or elastic bands attached to the barbell emerged as an effective evidence-based method of improving maximal strength both in athletes with different sports backgrounds and untrained subjects."
What is particularly interesting, though, is whether the statistically significant benefits are practically relevant enough for you to consider bringing your chains and/or resistance bands to the gym.
|Figure 2: Absolute increase in 1-RM strength (all values in kg) in the respective exercises (see Figure 1 for abbreviations) in the seven 7-week plus studies that were part of the meta-analysis (Soria-Gila. 2015).|
- An extra 5% increase in 1RM and thus 2x greater strength gains on the bench.
- An extra 11% increase in 1RM and thus 2.6x greater strength gains for squats.
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