Bands vs. Chains for Powerlifting

Programming + Warm Up + Bench Cues

February 11, 2025

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This week we’re talking about chains, bands, and how to build better biceps. We also have guides on planks, home gyms, and bench cues. There’s also a survey that asks what you want to see next. Let us know what you think!

This Week’s Resources

Bands vs. Chains: Which is Better for Powerlifting?

See how bands vs. chains can help you build explosive strength, improve your lockout, and overcome sticking points in your lifts.

Bands provide resistance through tension. As the band stretches during a lift, the resistance increases exponentially.

Using chains for powerlifting can help target weak areas, sticking points, and overload the lift. When you use chains to unload weight at the bottom of your lift, you can focus on accelerating out of the bottom of the lift with less weight.

As the chain weight increases as the bar moves upward, that speed will naturally be challenged by the increasing chain weight.

This can be used with the Dynamic Effort Method, where lifters exert continual force against the growing weight.

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What is the Dynamic Effort Method?

The Dynamic Effort Method is one of three core training methods used in the Conjugate system, or Westside system, developed at Westside Barbell by Louie Simmons. But its history goes back long before Louie Simmons became aware of it.

Tis weightlifting method focuses on giving max effort on less-than-max weight

The Dynamic Effort Method of training is defined as lifting a submaximal weight with maximal effort. By training to move a submaximal weight with as much velocity as possible, the lifter develops greater force output than they would by lifting a heavier load slowly.

This increases overall strength.

As you can imagine, there’s a lot that goes into effectively using this method (much more than just “moving weight fast”), and it aligns closely with the “max-effort method”.

How T-Bar Rows Prevent Injuries for Lifters

Here’s the short version: T-Bar Rows can help prevent injuries. It’s not just about packing on muscle—it’s about safeguarding your body, fortifying it against the wear and tear of life, lifts, and everything in between.

Lifters can use the t-bar row to prevent injuries and build stronger backs.

Whether you’re chasing records, weekend glory, or simply the confidence that comes from being built to last, the T-bar row delivers strength, stability, and a body that’s ready for anything.

What Else Should I Do On Biceps Day?

This video shows three ways to build bigger biceps. We discuss multi-joint movements and prioritizing different grips.

And check out the guide on bench press cues. It covers cues step-by-step from how you're supposed to set up your body on the bench press, to how you bring the barbell down to your chest, and ultimately, to how you lock the weight out.

One common question we hear is what else lifters can do on Bicep day. Here’s the answer from one of our coaches.

In addition to your usual sets of biceps work, your biceps days can be expanded to include additional biceps exercises, pull movements, exercises for the other arm muscles (triceps and shoulders), or general compound exercises. Your exact workout will be a function of your training frequency, weekly split, and goals.

There’s a full article that goes into detail on the specifics.

Rogue Bella 2.0 Barbell: Reviewed

The Rogue Bella bar is worth it if you’re looking for a good all-around barbell for CrossFit WODs and casual lifting. The price is reasonable for a barbell of its caliber, and it will last for years.

Photo by Powerlifting Technique, barbell available at Rogue Fitness.

We have alternate recommendations for those focused more specifically on powerlifting. Read our full review at Powerlifting Technique. Or pick up the barbell for yourself at Rogue Fitness.

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Thanks for reading to the end! Note that you can use the code PLT40 to get 40% off a powerlifting course at Powerlifting Technique.