TextCopyright2015MatthewJ.

Schifferle
AllRightsReserved

Disclaimer:
MattSchifferleisnotliableforanyinjuriesordamagesthatindividualsmightincurbyattempting
toperformanyoftheexercisesorfeatsofstrengthdepictedordiscussedinthisbook.Any
individualattemptingtodoessoattheirownrisk.Consultwithyourphysicianbeforebeginning
anexerciseregimen.

Concentrationistherootofall
thehigherabilitiesinman.
BruceLee

Theysaywehumansonlyusearound10%ofourbrain.Whileitsnottechnicallytrue,there
havebeenalotoftalltalesaboutpeoplewhogainaccesstomoreoftheirbrainpowerand
unleashsuperhumancapabilities.

Theideaofholdingundiscoveredpowerwithinisactuallytruewhenitcomestoyourmuscle.
Evenduringyourtoughestworkoutsyouareonlyaccessingafractionofyourtotalstrengthand
musclebuildingcapabilities.

Partofthereasonyourenotusingallofyourstrengthissafety.Evenifyourethemost
deconditionedhumanonearth,yourmusclescurrentlyhavethecapabilitytoproducesomuch
forcethattheycantearthemselvesapart.Ifyouveeverexperiencedapowerfulmusclecramp
thenyouknowexactlywhatImtalkingabout.Duringthatcrampthesafetymechanismis
slightlybypassedandyourmusclescontractwithsomuchforceitcausespain.

Youcanalsoconsiderthecountlessexamplesofpeoplewhohaveexhibitedinsanelevelsof
strengthinstressfulsituationslikeliftingacaroffofalovedone.Sure,adrenalinisatwork,but
noamountofadrenalinecanmakesomeonestrongerunlesstheiractualmusclesarecapable
ofcontractinghardenoughtoproducethemechanicalforce.

Thesearejustafewexamples,buttheideaissimple.Evenduringyourhardesteffortsinthe
gymyouareonlyusingafractionofyourpotentialstrengthandthusmusclebuildingpotential.
Imaginehowdifferentthingswouldbeifyoucouldunlocksomeofthatuntappedpower.How
wouldyoufeel?Howwouldyoulook?Howmuchbettercouldyouperform?

UnlockingmoreofyourpotentialstrengthisexactlywhatChainTrainingisabout.Itsabout
usingyourmentalcircuitrythatsnowholdingyourstrengthincheckandrewiringitto
superchargeyourprogress.

WhatexactlyisChainTraining?


ChainTrainingisnotanexercisemethodthatusesspecificexercisesorpiecesofequipment.
Instead,itsanewwayforyoutomentallyuseyourownbodytomakeitbigger,strongerand
morepowerfultowardsanyfitnessobjective.Itsentiremissionistoimproveyourabilityto
create,manipulateandusethetensioninyourmuscles.

Tension.Itisnteverything.Itsthe
only
thing.

Ultimatelyyourresultsfromallformsofphysicaltrainingboildowntohowwellyoucancontrol
thetensioninyourmuscles.Itdoesntmatterifyouretrainingtorunfaster,becomeablackbelt
inKarate,orbuildasexysetofabs.Allmusculargoalsare100%dependentuponyourabilityto
createandcontrolthetensioninyourmuscles.ChainTrainingisallabouthelpingyoucreate
andmanipulatethattensioninamuchmoreeffectiveway.

Nomatterwhatyouaskyourbodytodo,itallboilsdowntomanipulatingtensionwithinyour
muscles.

6rulesofmusculartension

Anathleteusestensionjustasanartistusesapaintbrushoramusicalinstrument.Whilealotof
creativityandflexibilityispracticed,themuscularartiststillrecognizessomebasicprinciplesto
structuretheirwork.Hereareafewofthebasicprinciplesregardingthetensioninyour
musclesthatyoushouldkeepinmindasyoustrivetobuildyourbodyintoafunctionalworkof
art.

#1MuscleTensioniscreatedandcontrolledbyyourmind.

Trainingandconditioningyourmusclestowardsanygoalisactuallyreallysimple.Yourmuscles
willbehaveinanywaythatyourmindtellsthemto.Ifyourmindtellsthemtobebigandstrong

theywillbecomeso.Ifyouneedthemtobelimberandabletomovewithlightningspeedthen
thatwillhappenaswell.
Itsamyththatspecificequipmentorexercisescontrolyourmusclesandmakethemcontract.
Thosethingsarejusttoolsthatcan
influence
thetensioninyourmuscle,buttheyarepowerless
toactuallycreatethattension.Sayingthataparticulartoolortechniqueisresponsibleforhow
yourmusclesbehaveislikeapaintergivingalloftheirartisticcredittoabrushorcanvas.
Sogettingyourmusclestodoanythingiseasysincetheydoanythingyourbrainasksthemto
do.ItstrainingyourmindthatsthehardpartandthatsexactlywhatChainTrainingisallabout.

#2Usingtensionisaskill.

Successfultrainingneedstoinvolvemorethanjustforcingyourmuscletoworkreallyhard.
Effectivetrainingmustbefocusedonimprovingthetensioninyourmusclesinaskillfulmanner.
Ifyoucanlearnhowtouseyourmusculartensioninamoreproductivewayyoullachievefar
greaterresultsandmaintainthoseresultsmucheasierthanifyourejusttryingtoworkyour
musclereallyhard.Remember,inanyendeavor,hardworkisverydifficulttoscalebutskillscan
potentiallyproduceendlessprogression.

#3Musculartensionisoftenusedinahabitualway.

It'seasytoforgetthatusingmuscletensionisaskillbecausewemostlyuseourmusclesina
mindlesshabitualway.
Justasyoudon'thavetoconcentratetoturnonalightswitchordialafamiliarnumberonyour
phone,mostofyourtensioniscreatedbyasortofautopilotwhenyoudropdownintoasquator
jumpontothepullupbar.Thisiswhymostofyourworkoutsmayproducemodesteffectsat
best.Itsbecauseeventhoughyoumaybeworkinghard,yourenotactuallyusingyourmuscles
anymoredifferentlythanthehundredsofrepsyouvedonebeforethat.Theresultisyour
workoutsaresimplyreinforcingthesamemuscleactivationpatternsoverandover.Sureits
hardwork,butitwontgetyoumuchmorethanwhatyouvealreadygot.
Thisiswhyeffectivetrainingalwaysinvolvesaconcentratedefforttonotonlyworkhard,butto
alsouseyourmusclesinaslightlybetterwaythanbefore.

#4Yourabilitytocontractamusclehabituallydiminishesasitslengthened.

Trythislittletest.Crunchyourabswithasmuchtensionasyoucan.Justcrunchrightupand
makethosesuckersburn.Or,ifyouprefermakeamuscleandcontractyourbicepreallyhard.
Prettyeasyright?
Nowstandstraightupandreachoveryourheadasfarasyoucan.Nowtryandcontractyour
absoryourbicepsashardasyoucaninthatposition.Ifyourelikemostfolksyoumightget
themtotwitchwithatinybitoftension.Youmaynotevenbeabletocontractthosemusclesat
all.
Theinabilitytofullycontractamuscleinalengthenedstateisextremelycommonwithinmodern
society,mostlybecausewedontknowanybetter.Weoftenassumethatiftheexerciseis
executedwithtextbookformthenthemusclesareworkingastheyshould.Unfortunately,thats
rarelythecase.Justbecausethebodyisinagoodposition,thatdoesntmeanthemusclesare
optimallyturnedon.

Thislackofelongatedtensionisresponsibleforahostofissuesincludingjointpain,tendonitis,
lowperformance,lackofbalance,andespeciallystubbornmusclegrowth.Losingthetensionin
yourmuscles,toanydegreemeanslosingoutonwhateveryouretrainingfor.Thereforeits
essentialtostrengthenyourweaklinksalongachain,buttoalsomaintainmoretensionthrough
afullrangeofmotion.Whenyoucanmanagetoincreasethetensioninanelongatedmuscle
youreapfargreaterresultswiththesameamountofwork.

#5Tensionisenergythatcancrashintoorflowaroundjoints.

Paininajointisoftentheresultoftensioncrashingintoajointratherthanflowingaroundit.Just
asacurrentofelectricitywillbeproductiveaslongasitsflowingthroughacircuit,thesame
canbesaidaboutthetensioninyourmuscles.
Ifacurrentofelectricitystopsflowingitcanpoolandbuildupcausingburnoutsandblown
fuses.Thesamecanbesaidforyourmusculartension.Ifyourtensionisnotflowingthrough
yourbodyitcandamupandplacealotofstressonyourjointsincludingyourwrists,knees,
spineandlowerback.ThisiswhyChainTrainingisallaboutkeepingyourmusculartension
flowingthroughlargeareasofyourbody.Ithelpsensurethattensionstaysoutofyourjoints
andinsideyourmuscles.

#6Thetensioninamuscleisdirectlyrelatedtothetensionofit'ssurroundingmuscles.

Thebestwaytoinfuseasmuchtensionintoamuscleaspossibleistomakesureyouuseit
alongwiththeothermuscleit'srelatedto.
Soifyouwanttogrowyourbicepsmakesureyouworkthemalongwithyourforearmsand
shoulders.Tryingtoisolateamusclefromitssurroundingmusclesonlyreducesthepotential
tensiononthatmuscleandthusanybenefit.Iknowisolatingamusclemight
feel
likeyoure
hittingitwithmorefocus,butthisisusuallyanillusion.Itonlyfeelslikeitsbeingworkedharder
becausetheothermusclesarenotworkingasmuchandthatworkingmuscleonlyseemsto
havemoretensionbycomparison.

FragmentedMuscleTensionThegreatestthreat
toyourmuscularappearanceandperformance

Fragmentedmusculartension(F.M.T)maybethesinglebiggestchallengetoyourresultsand
thehealthofyourbodyasawhole.
Toputitsimply,F.M.Tmeansthatyourbrainhasdevelopedthehabitofcreatingtensionina
fragmentedwaywithinyourmuscularsystem.Insteadoftensionflowinglikeastrongand
powerfulriverthroughyourwholebodyittricklesandpoolsinvariousareas.

Thefigureonthelefthassomeprettysolidmusculartensionalongthefullpullingchain.The
figureontherighthassomemuscleswithmoretensionthanothersrepresentedbyhowintense
thecolorredis.

WhyisF.M.Taproblem?

F.M.Tcancauseahostofissuesrangingfromslowmusclegrowth,performanceplateausand
evenpainandinjury.
Alloftheseundesirableoutcomesaretheresultofhowyourmuscularchainsaredeveloped.
Whenyouexerciseyourbraindirectlytellswhichmusclesinyourbodyareworkingandtowhat
degreetheyareholdingtension.

Theeasiestwaytoimaginehowyourmusclesworkiswiththeanalogyofachain.Achainis
madeupofseparateindividuallinksthatoverlapwithoneanother.Yourmusclesworkthis

exactsameway.Eventhougheachmusclemayhaveaseparateconnectionandinsertion
point,theyoverlapwithoneanother.

Themusclesinyourarmoverlapandlinktooneanotherjustliketheindividuallinksinachain.

Placingtensiononyourmusclesisjustlikeplacingtensiononachainthroughpullingonit.If
youtrypullingonthewholechaintheneverylinkisbeingusedtothesamedegree.Thiscauses
theentirechaintobestressedinabalancedway.
Unfortunately,wehavedevelopedwaysforthemindtochopupthevariousmuscularchainsin
thebodybyplacingtensionwithinselectivelinks.Theresultofthisisyourminddevelopsthe
habitofplacingsomemusclesundermoretensionthanothers.

Becausemusculartensioniscreatedinthemind,itquicklyformshabitualpatternsofuse.Soif
youreusedtousingyourmusclesinaparticularfragmentedway,withsomemusclesworking
harderthanothers,thenthatmovementpatternwillbecomereinforcedwitheachrepetition.
Beforetoolongyourmindwillusesomemusclesmore,andotherslessthroughhabitandthis
createsimbalancedandfragmentedtensionthroughoutyourbody.

Addingresistanceoftenmakestheproblemworse

Whilestrengthtrainingcandowonders,itcanoftenmakeyourfragmentedmovementpatterns
evenworse.Ifyoureusedtokeepingyourupperbacktight,butrelaxingyourlatsatyourdesk
thentheresagoodchanceyoumayusethetensioninyourbackinasimilarwayifyoudoan

exercise.Ifyousitonarowingmachineyourmindwillprobablyjustkickonthemusclefibersits
beenusingallalong.Asaresult,yourupperbackiswherethetensionoftheexercisegoes
becauseyourmindisinthehabitofusingthatareawhileyourlatsstayrelativelyrelaxed.The
endresultisthatyouroverusedandtightmusclesgetevenstrongerandtighterwhileyour
weakerseldomusedmusclesareusedevenless.

Howyouuseyourmusclesalldaycreateshabitualmovementpatternsthatremainduring
exercise.Notetheroundedshouldersandslumpedposturebothatadeskandatarower.

Asyougetstrongerandaddmoreresistancetotheexerciseyoureinforcethesamepatterns
ofmusculartensiontobeevenstronger.Itslikerewardingachildforbadbehavior.Themore
youdoitthemoretheissuewillgetoutofhand.

Competitionisnthelpingeither.

Modernfitnessissometimesusedasaformofsportandcompetitionwithpeopletesting
themselvesincircuitsandcontests.Thesecompetitionscanbeagreatsourceofmotivation
andfun,buttheycanalsomakeactuallytrainingyourbodymuchharder.
Thereasonisbecausewhenyouchallengesomeonetodosomethingwithasmuchspeedand
poweraspossiblemostoftheirmentalfocusisgiventodoingjustthat.Thisoftenmeansmuch
lessmentalenergyisspenttowardsretrainingyourmusclestooperateinasaferandmore
effectiveway.Theresultissomeonewhoisscramblingtocrosssomesortoffinishlinebyany
meansnecessaryandthedeepest,mostingrained,muscleactivationpatternsalmostalways
dominatethemovementregardlessofwhethertheyaregoodorbad.

Fitnessisnotasport,norisitacompetition.Itstheartandscienceofgettingyourmindtouse
yourmusclesinaprogressiveway.Doingpushupsforfitnessvsdoingthemforsportmight
looklikeitsthesamething,butmentallytheycouldntbefurtherapart.Theresamassive
differencebetweendoingpushupsforthesakeofdoingasmanyasyoucanasquicklyas
possibleandtryingtodothemaseffectivelyasyoucantochangeyourbody.
AsyouexploretheideasofChainTrainingyoullprobablyfindyourselfusingyourbodyinthe
directoppositetohowyouwoulduseitincompetition.Youllfindyouhavetomoveslowerand
creatingmoretensioninamusclechainwillcauseyoutofatiguefaster.Itsnotanidealwayto

useyourmusclesincompetition.Thatsaid,learninghowtouseyourmusclesinthismore
effectivewaywilleventuallycarryovertothearenainspectacularways.

Manytrainingmethodsexist,somegoodandsomenotsogood,buteffectivenessofthese
programsisalways100%dependentuponhowwellyoulearntouseyourownmuscles.
Your
bodydoesntdowhatsbestforitbutratheritoftendoeswhatitshabituallybeentrained
todo.
Ifyourenotusedtousingyourmusclesinabalancedandharmoniouswaythenno
amountofhardworkorthelatesttrendswillbalanceeverythingbackoutuntilyouputina
consciousefforttoretrainyourmuscles.Thistakesaproactiveapproachtousingmuscular
tension.

Proactivevsreactivetension

Formostfolks,gettingwhattheywantoutofaworkoutisabitofagamble.Theycanneverbe
toosurethetensionintheirmusclesisbeingcreatedinanoptimalwaytoensureprogress.

Thereasonismostlybecausemanypeoplerelyon
reactive
musculartensionratherthan
proactive
musculartension.
Reactivetensioniswhenyourmindisreactingtothesituationandusingtensioninthemuscles
inthewaysitsbeenconditionedto.Forexample,sayyou'regoingtodoapushup.Ifsimply
doing100pushupsisyourgoal,yourmindwilluseyourpushingmusclesthesamewayit
alwayshas.Aslongasyougetthose100pushupsdonethatsallthatmatters.Whoknows
howmuchtensiontherewillbeorhowitsbeingused.

Mostfolksonlyrelyonreactivetensionwhentheytrain.Theygrabtheweight,dropdowninto
positionorstartupthecardiomachinewhileassumingtheirmindwillknowhowtoengagetheir
musclesinanoptimalway.Thisisabigmistakebecausenomatterhowhardyouwork,youll
alwayshaveminimalcontroloverthetensioninyourmusclesandtheproductivityofyour
workoutwillbeleftuptochance.Reactivetensionmeansyoureflyingblindduringevery
workout.

Proactivetensioniswhenyoufocusyourmindtocreateandmanipulatethetensioninyour
musclesaboveandbeyondwhatisneededtomerelygettheexercisedone.
Sointhatpushup,theproactivetensionexpertwillconcentrateonflexingthemusclesintheir
chest,shoulders,tricepsandevenhandsashardaspossible.Theyllevenfocusonkeeping
theirbackengageduntilthepointwheretheirlatsareburning.Theydontsettleforusingthe
leastamountoftensionpossible,nordotheyassumethetensionwillgowhereitssupposedto
go.Theyconcentrateoncontrollingtheirmusculartensionwithpinpointcontrol.

Ifyouwantthebestpossibleresultsfromyourtrainingyoumustuseproactivetension.Thelazy
approachofreactivetensionisntgoingtocutitanymore.Iknowyoudontneedtofocuson
flexingyourbackmusclesveryhardtobeabletodopushups,butwerenottalkingaboutdoing

theleastamountofworkpossible.Weretalkingaboutwringingeverypossibledropoftension
outofeachandeveryrepyoudo.

The2classicmethodofmentaltensioncontrol.

Upuntilnow,therehavebeentwoprimaryschoolsofthoughtregardinghowyourmindcreates
thetensioninyourmusclesduringexercise.Thesetwocampscomeundermanytitlesbut
mostlytheyarelabeledundertrainingmuscleortrainingmovements.

First,youhavethetrainingmusclesapproachwhichlooksatthebodyasacollectionof
variousmusclesthatneedtobetargetedthroughanumberofexercisesandtechniques.Thisis
verycommoninmanyapproachesthatattempttobuildorsculptparticularpartsofthebody
suchaswithbodybuilding/sculptingprogramsthatfocusonanarealikethearmsorabs.
Anotherdisciplinethatusesthissortofapproachisinvariousformsoftherapyandmuscular
healing.Physicaltherapyinparticularisverywellknownfortargetingspecificmusclesthatmay
beweakortightanduseadvancedtechniquestotargetthatmuscle.

Bothbodybuildersandphysicaltherapistsmayfocusontrainingindividualmusclestoacutely
controlmusculartension.

Theotherstyleoftrainingisoftenreferredtoastrainingmovementsorexercises.Ratherthan
choppingthebodyupintoindividualmuscles,thebodyisusedasaunittoaccomplishlarge
movementssuchasrunning,squatting,lifting,throwing,twisting,pushingandpulling.
Itsoftenemployedbyathleteswhoaremoreinterestedinbecomingproficientatbeingableto
dosomethingratherthanfocusonchangingtheirappearance.


Trainingmovementsismoreaboutusingmusculartensionthroughoutthewholebodyto
accomplishanactivity..

Bothoftheseapproacheshavetheirprosandcons.

Benefitsoftrainingmuscles:

Selectivelytargetingamuscleormusclegroupoftenbuildsaverystrongmindmuscle
connectionwiththatmuscle.Itmakestheindividualveryproficientatbuildingand
controllingtheamountoftensioninthatmuscle.
Trainingmusclesalsocanpotentiallygiveyoumorecontrolovertheuseofyourmuscles
helpingthemdoasyouwishratherthanjustlettingthembehaveinahabitualmovement
pattern.Forexamplehavingastrongermindmuscleconnectionwiththemusclesinyour
hamstringsandhipscanhelpyouavoidbackpainandimproveyourposture.

Drawbacksoftrainingmuscles:

Choppingupthebodyintomanyindividualmusclescanbeaverycostlywaytotrain.
Withavastnumberofmusclestotargetyouneedalargenumberofexerciseswhich
cantakeupalotoftimeandenergy.Traininginthiswaycanalsousealotofvarious
piecesofequipment.SomeofthegymsIveworkedathadasmanyas9differentarm
machineseachonefocusingonaslightlydifferentmusclegroupbychangingthebody
position.Iveevenknownsomefolkswhobreaktheirmusclegroupsintosomanypieces
thattheycanliterallyspendanentirehourworkingnothingbuttheirpectorals.
Becausetrainingmusclescanbeacostlywaytotrain,itsonlynaturalthatpeopletend
toplacemoretensioninthemusclestheyplacemorevalueon.Inmanycasesthis
resultsinguystrainingthebeachmusclesbecausethosearethemusclestheywantto
growandimprovethemost.Theydontcaretoomuchaboutmusclesintheirhipsor
maybealongtheirspinesotheysimplydontspendthetimeonthesemuscles.Thiscan
highlyfragmentthetensionwithinthebodyandeveninindividualmusclegroups.In
manycasesthefragmentationisenhancedbecausesomeofthetechniquestrainthe
persontonotonlycontracttheirfavoritemuscles,butitalsoteachesthemtoturnoffthe
supportingmusclesinanattempttoachievegreatermuscleisolation.

Benefitsofmovementtypetraining.

Trainingmovementsisoftenembracedbyathletesduetothefactthatitplacesaheavy
emphasisonimprovingphysicalperformance.Thisusuallyentailscoordinatingthe
tensioninmanymusclessotheyallworktogetherasacompleteunit.
Sincethereareusuallyonlyahandfulofmovementstheathletemaybeconcernedwith.
Trainingmovementscanbeaveryefficientprocess.Youusuallydontneedalotoftime
andenergytodoaquickworkoutandtheequipmentrequiredisoftenrelativelysimple
aswell.Thisallmeansyourworkoutsrequirelesstime,moneyandenergy.

Disadvantagesofmovementtypetraining

Becauseperformingtheactivityitselfisthefocus,thementalcontroloftensionin
individualmusclemaynotbeasmuchofapriority.Agoodexamplemightbeifsomeone
isfocusingondoing100pushupschancesaretheywontfocustoomuchoncontracting
theirabsashardaspossible.Aslongastheexerciseiscompletedwithdecent
techniquethatisallthatisrequired.Whentrainingmovementsitsoftenassumedthat
youwilluseyourmusclesinanoptimalwaywhichissortoflikeassumingthatifyou
knowhowtotypeonakeyboardyouknowhowtoplayapiano.Thisiswhymany
exercisesthatfocusonmovementoftenresultinusingalotofreactivetension.
Becausethereislessemphasisontrainingyourmusclesforappearanceyoumayor
maynotdeveloptheaestheticqualitiesyoudesirefromyourtraining.Youmightbecome
betteratdoingpullupsbutyourbicepsmightnotgetmuchbigger.Youmaybecome
verygoodatdoingtoestobarbutyourabsmightstillnotbegettingtheattentionyou
want.Imnotsayingtrainingmovementswonthelpyoulookgood,butwithless
emphasisbeingplacedontheactualtensioninthemuscleitselfyourabilityalterthe
appearanceofyourbodymaybeleftuptochance.
Muscletensioncanstillbeveryfragmentedthroughthemovementapproachjustas
muchasthetrainingmusclesapproach.Themoreyoupracticeaparticularmovement
themoreyourmindkeepsusingyourmusclesinthesameway.Asyouincreaseyour
resistanceandrepetitionthemusclesyouareusingbecomestrongerwhiletheonesyou
maynotbefocusingongetleftbehind.

Itsworthnotingthatmostpeoplewontalwaysfallentirelyintooneofthesetrainingmethods.
Manyfolksmayfocusontrainingeithermovementsormuscles,butwillstillhaveabitof
concentrationintheothermethod.Forexample,theathletemayspendaworkoutimproving
theirexplosivepowerthroughplyometricsbutthenfinishoffwithsomecalfraisestobulkup
theirlowerlegs.Ortheguytrainingtolookgoodonthebeachmightspendaworkouthitting
theirpecsfromeveryangleimaginablebuttheystarttheirroutinethroughchallengingtheir

buddywhocandothemostpushupsinaminute.Ialsowanttomakeitclearthatthesetwo
methodsarenotbad,norshouldtheybeavoided.

ChainTrainingisthehybridoftrainingmusclesandtrainingmovements.

ChainTrainingisahybridoftrainingmusclesandtrainingmovements.Itcombinesthe
mindmusclecontroloftrainingmuscleswithefficientlargemovementbasedtraining
movements.Itbringsyouthebenefitsofbothstyleswithoutthedisadvantagesofeitherplusa
fewuniquebenefitsofitsown.

ChainTrainingmightproduceevenbetterresultsforthetypicalfitnessenthusiastthan
trainingmusclesormovements.

EventhoughChainTrainingmaycombinethebenefitsofbothmuscleandmovementmethodsI
believeChainTrainingispotentially
more
effectivethaneithermethodinmanyways.Yes,Im
sayingyoullbuildabetterlookingbodythanwiththemusclestyleoftrainingandevenhave
morestrengthandfunctionalcapabilitythanwithmovementstylesoftraining.Soitsnotthe
bestofbothworlds,itsevenbetterthanthat!

ThebiggestreasonisbecauseChainTrainingproactivelyfightsagainstthatfragmented
musculartensionwhichcanhandicapboththedevelopmentofyourphysiqueaswellasyour
performance.Whenyoutraintoensureallofyourlinksinamuscularchainarestrongyou
improveboththeappearanceandperformanceofyourbodytoamuchhigherlevel.

Yourbodythriveswithinastateofbalance.Everythingfromhungertothetendencytoshiver
whencoldistomaintainastateofbalance.Yourmuscularchainsarenodifferent.Achainin
balanceisconsideredbyMotherNaturetobehealthyandsecure.Itdoesntmatterifthischain
isweakorstrong.Itjusthastobeinbalance.

Whenyouhaveafragmentedwayofcreatingmusculartensionsomeofyourmusclesare
receivingmoretensionthanothers.Thiswillcausesomeofthemusclesalongagivenchainto
growstrongerwhiletheothersremainunchanged.

Whileyoumaybehappythatyourtargetmusclesaregettingstronger,MotherNaturedoesn't
thinkthisissuchagreatsituationandwillstrivetopreventthisimbalancefromgrowing.
Atfirstyoullprobablyexperienceaslowdownofgrowthanddevelopmentwithintheselect
musclesyouretargeting.Youmightalsoexperienceagreaterdesiretocheatanexercise
whichisnothingmorethanMotherNaturetryingtogetthoseweakerlinksinthechaininvolved
sotheycancatchbackup.Cheatcurlsareagoodexampleofhowthebodynaturallyattempts
tobringtherestofyourbackintothegamewhencurlingupaweight.

ACheatcurlmaybeconsideredbadformbymanybutitsreallyyourbodytryingtoinvolvethe
restofyourpullingandposteriorchainintheexercise.

Wehumansareastubborngroupofprimatesandwehavecreativewaystokeepmoretension
comingintothoseselectmuscleswhilepreventingitfromgettingintotheotherlinks.Wehave
specialmachines,benchesandothersuchdevicestoforceaselectmuscletohaveevenmore
tensionthanitmightnaturallyexperience.Theclassicpreachercurlmachineisagreatexample
ofhowwecreatedanartificialwaytoplacemoretensioninthebicepswhilekeepingtheother
musclesalongthepullingchain,suchastheshouldersandback,outofthepicture.

Thepreachercurlisagreatwaytoisolatethetensioninyourbicepswhichisanotherwayof
sayingyourekeepingtherestofyourpullingchainoutoftheexercise.

Naturecanbeaforgivingforceforsuchunnaturaldevelopmentbutonlytoapoint.Ifcertain
linkscontinuetobecomestrongerandoutofbalanceMotherNaturewillstarttoresorttomore
drasticmeasurestopullthingsbackintobalance.Ifalackofgrowthinsizeandstrengthdoesnt
stopshellstarttousepainanddiscomfort.Atfirstitmightbeasubtleachethatyouwakeup
withthemoringafterahardtrainingsession.Maybeyoullfeelsomeuncomfortabletensionina
jointwhiledoingtheexercise.ItsallMotherNaturetappingonyourshouldertryingtoletyou
knowthatyouredoingsomethingthatsnottohealthy.

Ifyoucontinuetotryandmakethosestronglinksstrongerwithouttrainingyourweakerlinks
MotherNaturewillcontinuetosendyoustrongermessages.Thatmorningacheinyourelbow
willinflameintofullflowntendonitisandthatuncomfortablefeelinginyourjointduringthe
exercisemightstarttoreallyhurt.

Onceagain,wehumansarestubbornandwedontlikebeingheldbacksowehavewraps,
heatingpadsandpainkillerstomaskthepainwhichisjustanotherwaytryingtotuneout
MotherNaturesmessage.
Naturewillalwayswinintheend.Ifyoucontinuetoignoreherknockingatyourdoorshell
eventuallyforceherwayintoyourattentionwithasuddeninjuryoraccident.Atthatpointyoull
havenochoicebuttoceaseanddesisttheveryactivitythatwascausingtheimbalanceinyour
links.Youmayevenbepermanentlysidelinedthroughsurgery.Theresultisyoulosealotof
thestrengthandmuscleinthoselinksyouwereworkingsohardtodevelop.Youseeitasa
massivedownfallbutasfarasMotherNatureisconcernedallisrightonceagain.Youve
returnedbacktohavingabalancedchainthroughweakeningyourstronglinks.

ChainTrainingaimstoavoidallofthisbyhelpingyoudevelopmuscularchainsthatare
perfectlybalanced.Onlythistime,insteadofachievingthatbalancethroughweakeningyour
stronglinksthroughpainandinjuryyoustrengthenyourweakerlinksthroughbalanced
proactivemusculartension.

Whenthishappensyourpotentialtobuildmuscleandperformgreatlyincreases.Sinceevery
linkisdevelopedtherearenoweaklinkstocreateimbalancestoholdyouback.Asaresult,you
havefarmorepotentialtokeepbuildingmuscleaswellasimproveyourperformance.Thereare
nolongeranyweaklinkstoholdbackeitherobjective.Youalsoavoidmuchofthatnastypain
andinjury.Youlookgreat,feelgreat,andmovebetterthanyoucanevenimaginenow.Thereis
nodownside,itsallwinwin.

ChainTrainingkillsboredom

Well,okaythereisonedownsidetoChainTraining(sortof).ChainTrainingisntsomethingyou
canjustmindlesslydoandgothroughthemotionswith.Youcantjustripthroughaworkout
whilewatchingTVandupdatingyourFacebookstatus.ChainTrainingrequires100%focusand
concentrationatalltimes.WhilehavingaTVtowatchorafriendtochatwithwhileexercising
maybeawelcomedistractionformanypeoplesomeonewhostrainingachainwillfindthese
distractionsveryunwelcome.
ThisiswhyChainTrainingisneverboring.Usingproactivetensioninvolvesalotofmental
concentrationanditgivesyourmindsomethingtofocusonwitheveryworkout.Thisiswhyone
ofthebiggestredflagsthatsomeoneisalwaysusingreactivetensionisboredom.Whenyou
useChainTrainingyoucanpotentiallyfollowthesameworkoutprogramforanentireyearand
nevergetboredwithit.Therearealwayslinkstofocusonimprovingandeveryworkoutfeels
slightlydifferentthantheonebeforeit,evenifyouredoingtheexactsameexercises.

No,youdontneed100differentexercisesandvariations


Anotherclassicsignthatsomeoneissufferingfromreactivetensionistheuseofmanyexercise
variations.
Acommonexampleisthefragmentedwaypeoplehavebrokenthepullupintomanygripsand
widths.Iusedtobelievethatdifferentpullupgripsworkthemusclesinthearmsandback
differently.Acommonexampleisthatanunderhandedgripworksthebicepsmorewhilean
overhandgripworksthelatsmoreandsoon.Thepullupisevenfurtherbrokenupwithfolks
claimingthatawidegripworkstheoutsideofthelatsmorewhileanarrowgripworkstheinside
oftheback.
NowIrealisethereasonIfeltdifferentgripscontractingdifferentmuscleswasbecauseIwas
relyingonreactivetension.IfIgrabbedawideoverhandgripIoftenfeltitmoreinmylatsand
lessinmybiceps.Ithoughtthismeantthegripwasplacingmoreemphasisonmylatsbutwhat
itreallymeantwasthatmyreactivetensionwaspooratengagingmybiceps.WhenItookan
underhandedgripIfeltitmoreinmybiceps,butwhatthatmeantwasIhadpoormuscular
controlovermylats.
OnceIdiscoveredChainTrainingIbecamefocusedontrainingmyentirepullingchain
regardlessofwhatevergripIused.Myentireback,shoulders,bicepsandgripareworkedinan
almostidenticalway.NowIcangrabalmostanygripandmyentirepullingchainisworking.
Thereisnoemphasisoncertainmuscles,notbecausecertainmusclesareworkingharderbut
becauseothermusclesarenotlongerworkingless.

Somanygrips,andtheyalldoprettymuchthesamethingwithChainTraining.

Iliketoaskmyclients,Whatmusclesdoyoufeelworkinginthatexercise.Thepeopleusing
reactivetenisonwillreplymylats,mybicepsandsoon.TothosewhohavebeendoingChain
TrainingwhenIaskwhatmusclestheyareusingtheyalwaysreplyallofthem.

Sono,youdontneed8differentpullupgripsnordoyouneed5differentbenchpressingand
chestflyexercisestofullyworkyourpecs.Thebestwaytoensurethecompletedevelopmentof
anymusclegroupistofocusoncompletelyfillingitwithasmuchtensionaspossible.

ChainTraininghelpsyoubreakfreeoftherepsandweightratrace.

Likemanylifters,Iwasobsessedwithliftingmoreweight.WhenIgotintobodyweighttraining
repsbecamethegoal.Bothoftheseapproachesproduceddecent,butverylimitedprogress
thateventuallyleadtoplateausandsometimesinjury.

Thefocusonaddingmorerepsorweighttoanexerciseisaclassicexampleoftheworkharder
mentalitythathassaturatedourfitnessculture.Itdoesntmatterwhatyourgoalsare,
supposedlyyouresupposedtojustkeepworkingharderandharderinfinitely.Theproblemis
thathardworkisveryhardtoscaleandveryfinite.Youdonthaveunlimitedtimeandenergyto
justkeeppouringeffortintoyourtraining.Soonerorlateryoujustcant,orwontworkany
harderandremainstucktospendtherestofyourlifepushingyourselfashardasyoucanjust
tostaywhereyouare.
WhenyoufocusonChainTrainingyouescapetheworkharderratraceandfocusonimproving
thequalityofyourtrainingratherthanjustthequantityofyourhardwork.Sincemuscle
activationisaskill,itcanpotentiallyimproveinfinitelythusallowingyoutocontinuetomake
progresswithoutdrivingyourselfintotheground.

ChainTrainingisneurologicaltrainingwhichbringsfastprogress

Iloveworkingwithpeoplewhoaregettingintostrengthtrainingforthefirsttimebecausethey
experiencearelativelyfastincreaseinstrengthwithinthefirstfewmonths.
Muchofthisimprovementisduetotheirnervoussystemadaptingtothetraining.Eventhough
thatinitialupshotofstrengthisrewarding,itonlylastsforafewweeksandthenrealitysetsin
astheirnervoussystembecomesusedtothetraining.Itmayseemlikethehoneymoonperiod
isoverbutitdoesnthavetobe.
Whattheydontknowisthatthisslowdownofprogressisnotthelimitoftheirneurological
change.Insteaditsusuallythelimitoftheir
reactive
neurologicalchange.Thatindividualstill
hasawholetruckloadofpotentialtheyhaventtappedintothroughproactivetension.

WithChainTrainingyourmindisnowproactivelyusingtensiontoamuchhigherlevelthanwhat
youwereusingwithreactivetension.Thismeansyouhavemoreneurologicaladaptationand
thustheabilitytocontinuetomakeprogressataveryfastrate.
Howlongdoesthissecondhoneymoonperiodlast?TobehonestIhavenoidea.Aslongas
yourmindisproactivelycreatingandusingtensioninaprogressivewayIdontseeanyendin
sight.

HowtodoChainTraining

OkayenoughwiththeideasonwhatChainTrainingisandwhyitworks,letsgetdowntobrass
tacksandexplainhowtouseit.

ChainTrainingbreaksyourbodyupinto6primarymuscle/movementchains:

Thepushchain

Yourpushchaininvolvesallofthemusclesinyourupperbodythatyouuseforanypushing
exercise.Thesemusclesincludethepectoralsinyourchest,allofthemusclesinyour
shoulders,yourtricepsandtheextensorsinyourforearms.

Classicexercisesworkingthepushchainincludepushups,dips,crawlingandhandstandwork.

Thepullchain

Yourpullchainincludesallofthemusclesinyourupperbodythatareinvolvedineverypulling
exerciseyoudo.Theseincludethegrippingmusclesinyourhandsandforearms,biceps,
shoulders,andeverysinglemuscleinyourbackincludingyourlats,traps,rhomboidsand
erectorspinae.Themostperfectexercisetoworkyourpullingchainisthepullupbutvarious
rows,andleversarealsogreat.

Thelegchain

Yourlegchainissimplyeverymuscleinyourentirelowerbodyincludingyourglutes,hips
(inner,outerandfront)hamstrings,calvesshinsandeventhemusclesinyourfeet.Thetwo
mostcommonexercisesforthisarethelungeandthesquat.

Theanteriorchain

Youranteriorchainincludeseverymusclealongthefrontsideofyourbody.Itstartsfromthe
topofyourfeet,movesupthroughyourshins,thefrontofyourthighs,hips,abdominals,chest
andeventhemusclesinthefrontofyourneck.Commonexercisesincludesitups,legraises,
andplanks.

Theposteriorchain

Yourposteriorchainisallofthemusclesalongthebacksideofyourbody.Itstartsatthe
bottomofyourfeet,wrapsaroundthebackonyourankleandrunsupalongyourcalves,
hamstrings,glutes,andincludeseverymuscleinyourentirebackfinishingwiththebackofyour
neck.Commonexercisesincludebridges,leversandsomerows.

Thelateralchain

Iliketorefertoyourlateralchainasanoptionalchainbecauseitsprimarilycomprisedofthe
musclesalongyouranteriorandposteriorchaintogether.Ifyouhavecompleteactivationof
yourA.chainandP.chainyoullhaveyourlateralchaincovered/howeversomepeopleliketo
ensuretheirL.chainistrainedasaunitsoitisworthconsidering.Commonexercisesinclude
sideplanksandhumanflags.

OvertheyearsIvecomeacrossvariousofficialdefinitionsofwhatthesevariouschains
areandyouhaveanycomeacrosssomeofthesedefinitionsyourself.Keepinmind,
thesedefinitionsareforthepurposeofmentallyvisualizingwhereyouputtensioninto
yourmusclesforthesakeofoptimaltraining.Itsnotmeanttobetechnicallycorrect
accordingtoatextbookororganization.Eventhoughsomepeoplemightnotinclude

yourcalvesintobeingpartofyourposteriorchainyoullmakemuchmoreprogresifyou
includeitforthepurposesofthistraining.

All6ofthesechainsinvolveeverymajormuscleinyourbodyinacompleteandbalancedway.
Nothingisleftbehindnorisanythingoveremphasised.
EventhoughChainTrainingisverybalanced,sometimesitmayfeellikesomemusclesare
undermoretensionthanothers.Muchofthisisduetothoseweaklinksgettingworkedharder
forthefirsttime.
Acommonexampleiswhenpeoplestartdoingpushupswiththeelbowstuckedintothesides.
Somefolkswillrefertothisasatricepspushupandtheyarecorrect.Itisanexercisethat
worksthetriceps,butastheycontinuementallyaskingtheirentirepushchaintoengagethey
willfindtheirtricepsbecomejustasstrongastheirshouldersandchest.Oncethishappensall
musclesareworkedmuchmoreevenly.

Sohowdoyoutrainachainanyway?

Again,ChainTrainingisntactuallyaboutdoingadifferentexerciseorfollowinganewprogram.
Itssimplyawaytocontrolthetensioninyourmuscles.Yourultimatemissionistousean
exercisethatfocusesonaparticularchainandthenattemptingtoplaceasmuchtensionas
possibleineverysinglelinkinthatchainasyoudoit.

Letslookatapushupasanexample.

Mostfolksoftenfeelthepushupisachestmoveortherearesomevariationsthataremore
aboutworkingthetriceps.TotheChainTrainingexpertthepushupisapushingchainexercise
thatalsoinvolvesyouranteriorchain.
Thismeansthatasyoudoapushupyouarefillingasmuchtensionasyoucaninyourchest,
shoulders,triceps,hands,abs,hips,quadsandevenyourshins.Before,yourgoalmayhave
beentomaybeworkyourchest,ormaybetryforthatgoalof100pushupsinarow.Theseare
allfineandgood,butnowyourgoalistoconcentratingontensingupallofthemusclesI
mentionedabovethroughthefullrangeofmotion.

Youmaybesurprisedbyhowdifferentthefamiliarpushupmaybeonceyoufocusonworking
anentirechain.YourmindmightthinkWhyaremytricepsrelaxingabitasIgetnearthefloor?
orOhshoot,Iforgottomakesuremyquadsandhipsaretense.Thisisallnaturalasitmight
bethefirsttimeyouveactuallypaidattentiontothetensionbouncingaroundyourbodyasyou
doapushup.

Withinashorttimeyoullstarttomanipulatethattensionjustasasculptormoldsclay.Youmay
addabitmoretensionintoyourshoulderssothetensionflowsevenlybetweenyourarmsand
yourchest.Maybeyoullbecomeawareofhowtheoutsideofyourarmsareholdingmore
tensionsoyoumightworkongettingtheinsideofyourtricepstoturnonabitmore.

EveryonehastheirownchallengeswhenitcomestoChainTraining,butIpromiseyoullfigure
theseoutaslongasyourgoalistofillyourentirechainwithtension.

TheP.T.Rprotocol

LongbeforeIdiscoveredChainTrainingIstartedusingsomethingIcallthePTR(Peter)
protocol.Itsasimple3stepmethodIusetoteachfolkshowtocreateandmaintaintensionina
particularmusclegroupduringanexercise.Itsalsoveryeffectivetolearnhowtofullyengagea
muscularchainduringanyexercise.Letsusethepreviousexampleofthepushup.

Step1isPosition.

Inthisstepyoupositionyourbodyinwhateverstanceorpositionyouwanttoexercisein.Its
importanttofindapositionthatdoesntrequiremuch,ifany,reactivetensioninyourmuscles.In
thecaseofthepushupyoullstartbylayingonthefloorwithyourlegsstraightandtogether.
Placeyourhandsatthewidthyouprefer(usuallyshoulderwidthisrecommended)withyour
elbowsagainstyoursides.Make
sureyourshoulderbladesare
pulleddownandbackwithyour
chineitherlookinguporslightly
infrontofyouwithyourhead
back.

Thisfirststepisimportant
becauseitallowsyoutotake
yourtimeinplacingeveryjointin
yourbodyintheverybest
positionyoucanmangeto
maximizetheeffectofthe
exercise.

Step2isTension

Onceyoureinpositionyouproactivelyaddtensiontothemusclesyouwanttouseduringthat
exercise.Sowiththepushupyoullprobablyfirststarttensingupyourpushingchainthrough
tensingupyourfullchest,shoulders,tricepsandyourhands.Atthesametime,youllengage
yourbackasyoupullyourshouldersdownandbackwhilefullycontractingyouranteriorchain.I
liketostartcontractingmyanteriorchainfromthefeetupsofirstyouflexyourtoes,thenyour

shinmusclesandworkyourwayupthroughyourquads,hipsandabs.

Thesecondstepisallaboutcreatingproactivetensionintheestablishedpositionsoyoudont
havetoworryaboutreactivetensiontakingover.Atthisstageyoureincontrolofwherethe
tensionisinyourmusclesandwhereitsflowing.
Dontbediscouragedwiththisstep.Rememberproactivetensionisaskillanditcantakesome
practice.Youhavemayhavedifficultyengagingcertainmusclesinaproactivemanner.Iknow
withpushups,somefolksstruggletogettheirtricepsorchesttoturnon.Dontworrythough.As
youcontinuetopracticetoproactivelytenseupthosemusclesyou'llsoongainthecontrolyou
needtofirethosemusclesrightup.

Step3isResistance

Onceyouvesetyourpositionand
youhavethatproactivetensionset
itstimetoactuallyapplysome
resistance.Withpushupsthisis
simplydonebypushingyourhands
intothefloorandliftingyourselfup.
Youshouldfindthatyoucancontrol
thetensionalongyourchainmuch
moreeasilyinthisstageifyou
followedstep1and2.Yourposition
isalreadysetandyourmindhas
alreadyestablishedwherethe
tensioninyourmusclesshouldgoso
nowallyouredoingisapplyinghowmuchtensionthereis.

Whydoesthiswork?

Mostofthetimepeoplegiveverylittleattentiontotheirpositionandmusculartensionduringan
exercise.Theysimplyaddresistanceandgo.Thisisoneofthebiggestreasonswhyreactive
tensionissoprevalenttoday.Peoplesimplyjumpintotheexerciseandassumetheirbody
positionandmusculartensioniswhereitneedstobe.Thisisaveryriskyassumption.Itleaves
youveryvulnerabletohabitualmuscleactivationpatternsthatcancauseimbalancedchains.
Inthecaseofthepushup,ifyourealwaysusedtomakingyourshouldersdothework,andyou
givelittlethoughttoyouranteriorchainandscapularpositionthenyoullalwayshavemostof
thetensionfillyourshoulderswhileyourothermuscleslagbehind.

Whenyousetupeveryexercisewith
P
osition,
T
ension,and
R
esistanceyourmindcanfocuson
gettingyourbodypositionandmuscletensionsetperfectlybeforetheresistanceisapplied.

Onceyouapplytheresistanceyourmindwillhavefarmoreproactivecontroloverthetensionin
yourmuscleswhichensuresyourtrainingismuchmoreeffective.

PTRhelpsyouestablishanessentialpreparatoryroutine.

Ifyouvebeentrainingforanylengthoftimeyoullprobablynoticethatsomeofyoursetsfeel
betterthanothers.Youcandoonesetofpushupsandfeelyourchestfloodwithtensionand
getagreatpump.Then,forsomereason,thenextsetseemssomehowflatandnotnearlyas
satisfying.Itseemslikegettingthatgreatsetinissomethingthatjustcomesandgoesby
randomchance.Thetruthisthateachsetisjustalittledifferentinsomeway.Maybeyour
handsarealittlefurtherupyourchestorperhapsyourchestisnowtiredsoyourshouldersare
holdingmoreofthetension.Whateveritis,somethingisjustatinybitoff.

Havingalittlepreparatoryroutinebeforeeachsethelpsyouensureyourpositionandmuscular
tensionismuchmoreconsistentfromonesettothenext.Thisconsistencyisthefoundationto
helpingyoudiscoverwhatworksbestandcontinuetousethosetricksmuchmorereliably.So
insteadofhavinggreatsetsrandomlycomeandgo,youllbecomeatensionmasterwhocan
makeeachsetfeellikethebestsetever.

HerearesomequickexamplesofusingP.T.R.alongthe6chainswithsomeclassicexercises.

Lunges(legchain)

Position

Startatthebottomofthelungepositionwithyourbackkneerestingonthegroundandyour
weightdistributedslightlymoreontoyourfrontleg.Makesurebothfeetarestraightwiththe
toesofyourfrontfootpointingforwardsandtheheelofyourbackfootdirectlyoverthetoesof
yourbackfoot.Keepyourtorsouprightwithyourshouldersuprightandpulledback.

Tension

Contracteverymusclealongyourlegchain.Itmightbehelpfultostartatyourfeetandwork
yourwayup.Tightenyourfeet,ankles,shins,calves,hamstrings,quads,glutesandallofyour
hipmuscles.Youmayalsowanttoengageyourbackandcoreabit.

Resistance

Pullyourfrontfootdownandbackagainstthegroundtopullyourhipsandupperbodyupand
forwards.Keeppullingyourhipsoveryourfrontfootwhilethebackfoottrailsbehinduntilit

comesrightnexttoyourfrontfoot.Pauseslightlywhilemaintainingasmuchtensionasyoucan
inbothlegsbeforesteppingforwardwiththeotherfootintothenextlunge.

PushUps(Pushingchain)

Position

Laydownonthefloorwithyourmusclesrelaxed.Besureyourlegsarestraightandyourfeet
aretogetherandyouranklesarefullyflexed.Yourhandsareunderyourshoulderswithyour
thumbsrightnexttoyourchestandyourelbowsaretuckedintighttoyoursides.Your
shouldersarepulledbackandyourchinisupofthefloor.

Tension

Flexyourpectoralsinyourchest,yourshoulders,tricepsandthemusclesinthetopofyour
hands.Besuretheweightonyourpalmsisevenlydistributed.Thisisthetensioninyour
pushingchain.
Sincethepushupalsoinvolvesyouranteriorchaintightlycontractyourabs,hips,quadsshins
andthemusclesinthetopofyourfeetaswell.

Resistance

Onceyouvegotyourtensionsetasyoulike,gentlyliftyourselfoffthefloorwhilekeepingyour
bodystiffandtheweightevenlydistributedinyourpalmsallthewayupuntilyourarmsare
completelystraight.Pauseandthenloweryourselfbackdownuntilyourchesttouchesthefloor
butyoudontrestonthefloorandloseallofthetension.Pauseandthenpushbackup.

Pullups(Pullingchain)

Position

Ideally,youcanfindabarorsomethingtohangfromwhichyoucankeepyourweightonyour
feetforthefirsttwosteps.Ifyouareusinganeasierpullupvariationwhereyourfeetareonthe
floorthiswillnotbeaconsideration.
Placeyourhandsinthepositionandwidthyouprefer.Tuckyourshouldersdownandrotate
yourelbowsinwardasawaytoscrewyourarmsintoyourshouldersockets.Keepyourspine
straightupanddownwithyourhipsunderyourshouldersandyourheadbetweenyourarms
unlessyouredoingahorizontalrowvariationofthepullup.

Tension

Tightlycontractyourentirepullchain.Youmaywanttostartatyourhandsandtightlysqueeze
thebarwhilecontractingyourentireforearm.Nextcontracttherestofyourarmplacingsome
emphasisonyourbicepsandthenmovedowncontractingyourentireshouldersandthenfinally
contractyourentirebackstartingwiththeupperbackandthenmovingdownuntilyourentire
backsideistense.Youmayalsowishtocontractthemusclesalongyouranteriorandposterior
chainincludingyourglutes,hamstrings,abships,andallofthemusclesinyourlegs.

Resistance

Onceyourtensionisset,liftyourlegsoffthefloororthesupportandbeginliftingyourselfupas
highasyoucan.Pauseatthetopandthenloweryourselfdownallthewaybutnotuntilyoudo
adeadhangwhereyourmusclesrelax.

Bridges(Posteriorchain)

Position

Layonthefloorwithyourfeetflatandabout8inchesfromyourhips.Yourarmsaredownby
yoursidewithyourpalmsfacingup.Yourshouldersaretuckeddownandbackunderyou
makingyourchestliftupwardandyourheadisrelaxedonthefloor.Besuretokeepyourknees
thesamewidthofyourfeetwhichwillprobablybeaboutshoulderwidth.

Tension

Proactivelyengageyourentireposteriorchainbypullingyourfeetdownintothefloorand
slightlytowardsyourbutt.Thisshouldturnonyourcalves,hamstringsandglutes.Atthesame
timedigyourupperbackdownandintothefloorasifyouretryingtoshovelyourshoulder
bladesdowntowardsyourfeettoinwardtoyourspine.
Resistance.

Onceyourtensionisset,liftyourhipsandspineoffthefloorandliftitupwardwhiletryingtopull
thefloortogetherbetweenyourfeetatyourshoulderblades.Pauseatthetopandthenlower
yourhipsdownuntiltheykisstheground,butdontrestthereandletgoofthetensioninyour
posteriorchain.Pauseatthebottomandrepeat

Legraises(Anteriorchain)

Position

Layonthegroundwithyourarmsbyyoursidepalmsfacingupward.Tuckyourshouldersdown
andtogethertoarchyourspineandslightlystretchyourabdominals.Positionyourlegs
accordingtothelevelofresistanceyouwishtohave.Bentkneeswithyourfeetflatonthefloor
willprovidelessresistancewhilestraighterkneesorevenlockedoutlegswillbemore
resistance.
Regardlessofyourlegpositiontiltyourpelvisforwardasmuchaspossibletocreateasmuchof
anarchinyourlowerbackasyoucancomfortablymaintain.

Tension

Tightlycontractallofthemusclesalongyourentireanteriorchain.Again,Iliketostartatmyfeet
andworkmywayup.Startwithflexingyourtoesupwardandpullyourfeetuptowardsyour
shins.Contractallofthemusclesinyourquadsandincludethefrontofyourhipsaswell.Next
contractallofyourabsandevenincludeyourchestifyoucan.Youllalsowanttobringsome
tensiontoyourglutestocreatearockeroutofyourbuttforyourhipstorollon.

Resistance

Onceyouhaveyourtensionset,rollyourpelvisupandbackusingyourtenseglutesasasortof
arockerwhilepickingupyourlegstoyourchest.Asyoudothiscollapsethearchinyourspine
soyourlowerbackpressesagainstthefloor.Onceyouhaveliftedyourlegsasfaraspossible
pauseandthenloweryourlegsbacktothefloorthroughrockingyourpelvisbackand
reopeningthearchbetweenyourspineandthefloor.

Sideplank(Lateralchain)

Position

Layonyoursidewithyourfeetslightlyapartorontopofoneanotherwithyouranklesflexed.
Besureyourshoulders,hipsandfeetareinastraightlinefromheadtotoe.
Tension

Tightlyturnoneverymusclethatsfacingdowntowardsthefloor.Startwiththefeetand
contractthemusclesinthelowerleg,upperthigh,hips,abdominalsandobliques,lats,
shouldersandneck.Besureyourshoulderisdirectlyoveryourforearmsoyourweightwillbe
onbothyourfistandyourelbowtopreventtoomuchstressonthepointofyourelbow.

Resistance

Liftyourhipsstraightupwhilemaintainingaperfectlystraightbodyposition.Pauseatthetop
andthenloweryourselfdownuntilyourhipstouchthefloorbutdontletthemrest.Pauseand
thenliftyourselfbackup.

These6moveswilleffectivelytraineverymusclechaininyourentirebodyleavingnoweaklinks
orfragmentedtensiontocreateimbalances.Keepinmindhoweverthatthisisnotatallan
exhaustivelist.Icouldwriteanentirebookoneachofthesemovesaloneonhowtoprogress,
regressandmodifythesemovesforanyreasonyoumayimagine.Fornowthesearemeantto
beabasicstartingpointandIencourageyoutonolimityourselftojustthese6moves.

Whythepauseatthetopandbottom?

Thepauseatthetopandbottomofeachrepgivesyouamomenttocheckinwithhowthe
tensionalongyourchainhaschangedwhileyouaremoving.Itsanopportunityforyourmindto
reassessanddialinthetensionalongyourchainincaseyourtensionfalteredabitinanylinks
whileyouweremoving.

Whythesebodyweightmovements?

ChainTrainingiscertainlynotexclusivetobodyweighttraining.YoucanperformChain
Trainingwithanytoolsyoulikefromfreeweightsandmachinestostretchbandsandeven
Pilatesreformerbeds.Theimportantthingisthementalcontrolofyourmusculartension.
Beyondthat,thetoolyouuseislessimportant.

ImuchprefertheuseofbodyweighttrainingforChainTrainingbecauseliftinganexternal
objecthasatendencytopullyourattentionawayfromthetensioninthechainandplaceitmore
ontheactualtoolbeingused.Aheavyweightinthehandoronthebackhasawayof
distractingyourmentalfocusawayfromthemuscleandtuningittowardstheweight.Ifyouare
liftingweights,Ihighlyrecommenddialinginthechaintensionyouwantwithabodyweight
moveasawarmup.Whenyoumoveontotheweightsyoullhaveprimedyourmindbody
connectionsoitwontbecomeasfragmentedwhenyouliftthatweight.

Anotherconsiderationwithliftingaweightisthattheobjectiveofweighttrainingquickly
becomesmoreaboutliftingheavierweightsthanitisaboutcontrollingmuscletension.When
thishappens,reactivetensionisoftentheresultandeventhoughthemusclesdobecome
strongerastheweightgetsheavier,theoldmuscleactivationpatternsarereinforced.This
meansthatthestronglinksgetstrongerandtheweaklinksstayrelativelyweakerwhilethe
tensionisfurtherfragmented.
UsuallywhensomeonestartsChainTrainingwithweightsitrequiresasignificantreductionin
theloadtheywereusingwhichcanbequiteahittotheego.Thisreductioninloadisneeded
becausenowtheyareoftenliftingaccordingtotheirweakestlinks.Myexperienceisthatmost
folksareunwillingtotakethisroutewiththeirweighttrainingbecausetheyseeifasamassive

stepbackwards.Whattheydontunderstandisthatthemostimportantthinginallformsof
strengthtrainingistheamountoftensionbeinggeneratedandcontrolledbythemind.Ifyoucan
createandcontrolmoremusculartensionalongachainwithalighterweightthenyoull
eventuallybecomemuchstrongerandbuildmoremuscle.Youllalsogrowmuchstrongerand
beabletoliftfarheavierweightsinthelongrun.

Throughtheuseofbodyweighttrainingthereisnobigweighttoattachtheegotonoristherea
heavyloadthatmustcommandsomeofyourmentalattention.Ifindthishelpspeoplelearnhow
tocontrolthetensionalongtheirchainsmuchfaster.Oncetheygetahandleofdoingitthrough
bodyweighttrainingtheyusuallyfindtheycanapplyittotheirweightliftingwithastonishing
results.

AnotherreasonforthebodyweighttrainingisthatitentailssomethingIliketocallTechnical
Convergence.TechnicalConvergenceisasubjectforanotherbookentirely,butthebasicidea
isthatitstheartandscienceofmanyaspectsoffitnessandstrengthdevelopingwithin
harmonytooneanother.
Youcanapplytechnicalconvergencetoanyformoftraining,butprogressivebodyweight
training
requires
technicalConvergence.Thismeansyouhavetoessentiallyearntheresistance
youplaceonyourmuscles.Youcantmakeyourmusclesworkharderundermoreresistance
untilyoualsobuildupacertainlevelofbalanceandflexibility.ChainTrainingisacritical
componentofTechnicalConvergencesoitmakessensetolearnChainTrainingthroughthe
mediumthatitcanofferthemostbenefit.
Lastly,BodyweighttrainingistheprimarytrainingmethodoftheRedDeltaProject.TheRed
DeltaProjectisnotonlyaboutgettingingreatshapebuttoalsoachieveastateofFitness
Independencewhereyourfitnessandweightlossisaslowmaintenanceaspossible.Body
weighttrainingisthemostefficientandlowestcosttrainingmethodintheworld.Itofferstobring
youthemostresultsthroughthelowestcostwhichitcriticaltowardshelpingyoubefit&live
free.

Sothereyahaveitmyfriend,thebasicoverviewonChainTraining.
Eventhoughthisebookisover30pageslongIvejustcoveredthebasicideaofwhatChain
Trainingisandhowtoapplyit.Ifyouhaveanyquestionspleaseaskforanythingyouneedat
reddeltaproject@gmail.com
.Imneveranyfurtherawaythanthatemailaddress.

Beforeyougo,dontforgetIvegotmoreforyouincluding
theScoreboardProgressionLog
and
theVeterano
PlusWorkoutProgram.
Also,CheckoutthefirstofficialbookoftheRedDelta
Project,
FitnessIndependence
nowavailableatAmazon!

Befit&Livefree,

MattSchifferle

PS.

Iknow,Icanhearyouaskingme,butwhatstheoptimalsetandreppatternformusclemass?
ShouldIdo23setsasmycoachsaysorfollowmybuddy'sadviceanddo810sets?Is15reps
toomuch?Whataboutrestdays?Whataboutnutrition?

Ihearya,soletmesimplysaythatnoneofthatstuffmatters.Okay,maybeitdoesmatter,but
forrightnowitreallydoesntmatterallthatmuch.AsIsaidinthebeginning,thetensionyoucan
controlandgenerateinyourmusclesisbyfarthemostimportantaspectofyourtraining.It
doesntmatterwhatyourprogramorsupplementregimenlookslikeifyourmusculartensionis
bouncingaroundyourbodylikeapinball.Whenyourcontroloveryourmusculartensionsucks
yourresultswillsuckandnoprogram,routineandnutritionaltrickwillsaveyou.

Remember,tensionisnteverything.....itsthe
only
thingandtheamountoftensionanymuscle
canholdislimitedbyhowwellyourbraincanconsciouslycontractit.ChainTrainingisnta
specificroutineorprogram.Itsamethodtoimproveyourmusclecontrolandactivationsoyou
canplacemoretensionwithinthemuscleforeverythingyoudo.Itdoesntmatterifyoureinto
volumetraining,Yoga,bodybuildingorrockclimbing.ChainTrainingwillhelpyougetmoreout
ofdoingthatactivity.
Everyprogramingtrickisallabouthelpingyouachievemoretensioninyourmusclesfora
longerperiodoftime.Theoldschoolbodybuildershaditrightallalong.Buildingmuscleand
strengthisallabouttimeundertension.Ifyouaimtoplacemoretensiononamusclefora
longerperiodoftimethenyouwillgetbiggerandstrongerwithoutfail.Soifanutritionaltacticor
repschemedoesnthelpyougrowyourtimeundertensionitisntworthmuchinthewayof
musclegrowth.

SoforrightnowIencourageyoutoapplythetheoriesonChainTrainingtowhateverprogram
yourecurrentlyusing.Ipromiseyoullgofarwithit,evenifyourcurrentroutineislessthan
perfect.
Ifyourenotcurrentlyusinganysortofroutineherearesomebasicguidelinestohelpgetyou
started:

Traineachchain23timesaweekonnonconsecutivedays.Youcandothishowever
youlike.Currently,Idoapush/pullsplitwhereItrainallofmypushingchains(push
chainwithpushupsanddips,legchainwithsquatsorlunges,handstands(alsopush
chain)onMondayandThursdayandthepullingchains(pullups,bridgesandlegraises)
onTuesdayandFriday.Somefolksliketodoalloftheirchains4xaweekothersliketo
doanupperbody/lowerbodyandcoresortofsplit.Itsentirelyuptoyouhowyouwould
liketoarrangeyourroutine.
Youllprobablyfindtheoptimalnumberofsetssomewherebetween24.Ifyoudotoo
manysetsyoureprobablyjustreinforcingthesamemuscleactivationpatternoverand
over.Remembereachsetandrepshouldbefocusedonengagingyourentirechainas
hardaspossible.Ifyouplanondoingamassiveamountofworkyoullnaturallypace

yourselfandplacelesstensioninyourchainontheinitialsetssoyoucanlast.Thisis
notwhatyouwantifyouregoingformusclemassandstrength.Yourfocusshould
alwaysbeonplacingasmuchtensioninyourmusclesaspossiblestartingwithrep#1.
Restperiodsbetweensetsareabout6090secondsbutdowhatyoufeelisbestforyou.
Alwayslistentoyourbodyandyourjoints.Ifyoureexperiencingpaingetitcheckedout
byaprofessionalimmediately.Shortoffragmentedtension,Ihavenoideawhyyou
havepaininaparticulararea.Alsoknowthattherearenoeffectiveworkarounds.Painin
ajointwillalwaysholdbackyourresults.Thebestsolutionistofigureoutexactlywhats
causingthepainandthenfixtheproblemasfastasyoucan.Neveracceptpainorinjury
foritwillalwaysholdyouback.Painisnotweaknessleavingthebody.Painis
weakness
infecting
it!
Regardingwarmingup,everyonesneedsarealittledifferentdependingontheircurrent
situation.Ingeneraleaseintoanexercisebydoingasetortwoofeasierreps.Likeif
youredoingpushups,startwithacoupleofsetsonyourknees.Listentoyourbody.It
alwaysknowsbestifyourereadytorockorifyoushouldscaleback.
Regardingdiet,Itsimportanttoknowthatmusclegrowthandconditioningismostlythe
resultofyourtrainingandnotyourdiet.Thepurposeofyourdietistosupportyour
workoutsbutbeyondthatitcantdomuchelse.Thereisnofoodorsupplementthat
causesmusclegrowth,onlythetensioninyourmusclescandothat.Aslongasyoure
dietissupportingyourtrainingthenitsdoingallitcan.
Lastlydontforgetaboutsleep.Yoursleepisprobablyevenmoreimportantthandietso
besureyouregettingasmuchasyoucan.

Iknowtheseideasaren'trocketsciencebuttheydontneedtobe.Aslongasyousticktothese
basicsandmakethetensioninyourmuscularchainsthepriorityyouwillseeresults.