Post-activation potentiation

According to an Australian study, while performing bench press with chains, speed (power) of reps increased by 10%. The mechanism involved is known as “Post-activation potentiation”. The nervous system gets “charged” to contract the muscle with greater power and strength before the actual rep.

How it works: During the lowering of the bar, the bar is lighter as majority of chains rest on the floor. Since nervous system is expecting the full weight that it experienced at the top, your muscles contract with more power and strength. This results in driving the bar up faster.

Application: Use strength bands instead of chains as it is not easy to find heavy chains. It can be used for exercises such as squats and presses.

Reference

Joe Weider’s Flex, April 2011, pg 88