Strength training has evolved beyond traditional free weights, and one advanced technique that’s making waves is accommodating resistance. If you’re looking to take your lifts to the next level, this method could be the game-changer you need. But what exactly is it, and how can you effectively integrate it into your workouts to maximise strength gains? Let’s break it down.
Understanding Accommodating Resistance
Accommodating resistance refers to varying resistance throughout the movement to match the strength curve of a lift. This means that as you move through different phases of an exercise, the resistance adjusts dynamically. Typically, this is achieved using bands, chains, or smart gym systems that provide variable load adjustments.
For example, in a squat, the movement feels hardest at the bottom and easier at the top. By attaching resistance bands or chains to the barbell, the weight increases as you stand up, ensuring the muscles work harder throughout the entire range of motion.
How Accommodating Resistance Enhances Strength Training
Using this method enhances progressive overload, which is key to continuous strength gains. Here’s why it works:
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Aligns with Your Strength Curve – Traditional weights apply the same load throughout the movement, but accommodating resistance challenges muscles more effectively at every phase.
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Boosts Speed and Power – The gradual increase in resistance forces lifters to generate more force, improving explosiveness.
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Overcomes Weak Points in Lifts – Since resistance increases where you are naturally stronger, it forces you to work through sticking points in lifts.
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Protects Joints from Excess Strain – Instead of excessive loading at vulnerable points (e.g., bottom of a squat or bench press), the resistance adapts, lowering injury risk.
The Science Behind Accommodating Resistance
Accommodating resistance is effective because it follows the force-velocity curve, which states that as resistance increases, velocity decreases. This principle means that adding variable resistance forces the muscles to produce more force at points where they would normally ease up, leading to greater strength gains over time.
Additionally, studies have shown that incorporating bands or chains into resistance training can lead to higher power outputs and improved muscle activation compared to static weights alone. This is why powerlifters, athletes, and fitness enthusiasts have adopted this technique to push their strength limits.
Best Equipment for Accommodating Resistance
Choosing the right equipment will help you make the most out of this technique. Here are some tools to get started:
1. Resistance Bands
Resistance bands offer a versatile and cost-effective way to introduce accommodating resistance. They can be looped around a barbell or used with smart gym systems like the Speediance Gym Monster 2.0 to create progressive tension throughout a lift.
2. Chains for Progressive Overload
Using chains adds gradual resistance as the chain lifts off the ground during a movement. This is particularly useful for squats, bench presses, and deadlifts.
3. Smart Digital Resistance Systems
The Speediance Smart Gym provides automated, real-time resistance adjustments, making it an ideal option for those wanting a seamless accommodating resistance experience without the need for additional equipment.
Top Exercises for Accommodating Resistance
This technique isn’t limited to powerlifters. Whether you’re into general strength training or functional fitness, accommodating resistance can be applied to multiple exercises.
Squats for Maximum Leg Power
Attach resistance bands to a barbell or use a smart gym system to increase tension as you ascend. This helps build explosive leg strength and improves stability.
Bench Press for Upper Body Strength
Using chains or PowerGrip handles, you can increase resistance at the top of your press, helping to improve lockout strength and upper-body power.
Deadlifts for Explosive Pulling Strength
Bands can be anchored to the ground and looped around the barbell to create increasing resistance as you lift, improving grip and pulling power.
Overhead Press for Shoulder Stability
Adding resistance bands makes the press more challenging at the top, where shoulders and triceps must engage fully. This leads to increased stability and muscle activation in the upper body.
Rows for Stronger Back Development
Using accommodating resistance for rows ensures that the lats and traps remain engaged throughout the entire movement, reducing momentum and increasing muscular effort.
How to Incorporate Accommodating Resistance into Your Training
Step 1: Start with Resistance Bands
Bands are a simple way to start. Attach them to barbells or machines to increase tension as you move through the lift. The Smart Bluetooth Ring Controller allows users to tweak digital resistance settings for a seamless experience.
Step 2: Experiment with Chain Resistance
Chains add resistance as they progressively lift off the floor during movements like squats, deadlifts, and presses.
Step 3: Upgrade to a Smart Gym System
A smart gym, like the Speediance Smart Gym, automatically adjusts resistance throughout a lift, ensuring optimal engagement without the need for manual adjustments.
Complete Your Training Setup with These Accessories
To optimise your performance and keep your training space organised, consider adding these must-have accessories:
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Storage Rack – Keep your gym area clutter-free with this sleek and sturdy rack, designed to hold various accessories and attachments.
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Squat Belt – Enhance support and stability during heavy lifts, protecting your lower back from strain.
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Rowing Bench – Perfect for combining cardio and strength training, this bench helps target the full body with dynamic resistance.
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Belt Extender – Ensure a comfortable and secure fit for your weightlifting belt with this handy extender.
Transform Your Strength Training Today
If you’re ready to enhance your strength training, accommodating resistance is a must-try technique. Whether you opt for bands, chains, or smart gym technology, the goal is to make every rep count.
Explore the latest in smart strength training with Speediance Gym Monster 2.0 or book a demo session to experience how digital resistance technology can transform your workouts.
Want personalised recommendations? Reach out via our contact page for expert guidance on setting up your strength training routine!