Table of Contents
How do I choose accessory exercises?
Choosing the Right Accessory Movements
- Use movements that fit your body type.
- Don’t be afraid to get creative with it.
- Try, and try again: if an assistance movement isn’t working for you — regardless of whether it’s simply not making you stronger or is actually causing you pain — drop it and find something new.
How many accessory exercises should you do?
Your big 3 lifts should always come first in your workout, with 2-4 of the accessory exercises towards the end. Accessory exercises should be done in the 8-15 rep range. There’s a couple reasons why it’s best to do accessory workouts after your heavier lifts.
Do I need to do accessory exercises?
The term accessory makes these exercises seem less important, but they are crucial for a well-rounded workout. Help your clients find the right balance between primary strength training and using these supportive moves to build strength, break plateaus, and enjoy overall better fitness.
What is an example of auxiliary exercises?
Any exercise that can focus on a minor muscle group or an individual muscle is considered an Auxiliary lift. Examples of these exercises would be bicep curls, tricep extensions, leg curls, leg extensions, shoulder press, lateral raises, etc.
What are primary exercises?
To break it down, your primary exercises are the lift (or lifts) you perform immediately after your warm-up. These often include exercises like the Squat, Deadlift, Bench Press and Clean, along with slight variations on these movements (such as the Power Clean or Trap Bar Deadlift).
Should you go to failure on accessory lifts?
This exercise is intended to help build the competition squat, bench press, or deadlift. Its purpose is to build the max effort exercise and should never be trained to failure — if it does happen, Dave says, it’s not the end of the world. You just need to make sure it doesn’t become a regular thing.
What are isolation exercises?
Isolation exercises are those used to tackle one specific muscle group or joint ‘in isolation’. While in reality no exercise will only use one muscle group, isolation exercises specifically target one area.
What are secondary exercises?
Primary/Secondary Exercise Index
| EXERCISE | IMPLEMENT | SECONDARY MOVEMENT |
|---|---|---|
| Hang Clean | BARBELL | PULL |
| 1-Arm Suitcase Deadlift | BARBELL | ROTATION |
| Bent Over Row | BARBELL | HINGE |
| Axle Bus Driver | BARBELL | ROTATION |
What are the different types of assistance exercises and training?
The Powerlifters Guide to Assistance Exercises & Training 1 Main Lifts – Builders. These are the exercises that build the squat, bench, or deadlift. 2 Supplemental lifts. Supplemental lifts are intended to “supplement” the main lifts. 3 Accessories. 4 Rehab/Prehab.
What are the best lifts for a powerlifter?
The main compound lifts: For a powerlifter, the main compound lifts are the squat, bench press, and deadlift. This includes all the variations that can be used in competition, such as sumo and conventional deadlifts. These are the most specific, and so they’re the #1 priority.
Do you spend more time on assistance exercises than main lifts?
Do not spend more time and effort on your assistance work than you do the main lifts. That is completely backwards. In a perfect world we would all be able to do as many assistance exercises for as many sets and reps as we can count. The problem is, in the real world none of us has the time or recovery ability to do that.
Should I add more assistance movements to my exercises?
The closer you can get to the actual movements the better. In fact, instead of adding in more assistance movements, most people would see a greater benefit by just doing more of the main lifts. But for those of you who are already doing as much work on the main lifts as possible, here is my list…