Strength training should never be easy, but even when youre lifting heavy, some parts of a move will naturally feel easier than others. You'll notice this when youre approaching full arm extension in the bench press, or nearing the starting position in the squat. The top of these movements is when the tension eases during most exercises, when the target muscle is reaching full contraction. But if you can eliminate that reprieveand keep constant tension on the muscle throughout each repyou can double down on your gains.
Variable resistance training (VRT) is one way to do that. If youve ever seen someone add resistance bands or chains to a barbell in the gym, youve witnessed VRT. At the bottom of the movethe toughest part for most guysthe bands or chains offer little resistance, but as you push past that sticking point, the bands will stretch and chain links will lift off the floor, offering progressively greater resistance.
VRT might seem a bit masochistic while youre doing it, but by increasing your target muscles time under tension, youll maximize a key growth stimulus. Whats more, the progressive resistance offered by the bands or chains will force you to push hard all of the way through each rep, leading to enhanced power development.
Your Move
A small study showed that you can reap the rewards of VRT by incorporating it into your program just once per weekas long as you go about it correctly. If youre attaching bands to a bar, make sure that you anchor them securely to the bottom of a squat or bench rack, and always err on the side of using too little resistance rather than too much.
Also, use a spotter , as you should whenever youre lifting heavy or attempting a new loaded exercise. And give it some timeVRT will feel awkward at first, but once you start greasing the groove, the strength and power gains will come quickly.