How do you decided what assistance exercises to use to get the most of the big 4 while keeping it limited to maybe 2 exercises? squat, Military press, bench and deadlift?
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How do you decided what assistance exercises to use to get the most of the big 4 while keeping it limited to maybe 2 exercises? squat, Military press, bench and deadlift?
if you were limited to two..Quote:
Originally Posted by DEADn
1) Clean and Jerk (involves pretty much everything except the bench)
2) Incline Bench (hits your weak spots on chest)
Both will require you to work your way up with smaller amounts of weight than you're probably used to.
Though, I'm not sure why you would limit yourself to 2
When I say limited to 2 I am actually referring to each day.Quote:
Originally Posted by Appleton.Cory
i.e on squat day what 2 assistance exercises could I do to be most effecitve?
same with the military press, bench, and deadlift
It's a difficult question to answer because you should tailor your assistance work to your own needs. Not everyone has the same deficiencies.
Off hand, it's hard to go wrong with some more upper back work.
As mentioned, it would depend on your weak areas. If you're weak off the chest, pause presses after bench press may work. But if you're strong off the chest and weak at lockout, pause presses won't help, but something like board presses or floor presses would. A general outline would be something like:Quote:
Originally Posted by DEADn
SQ: leg press and leg curl
BP: dumbbell presses and dips
DL: rows and lower back/glute work
That would be a very generic outline for overall hypertrophy. But specific 'partial range' movements would depend on your weak areas.
Your assistance should be tailored to your weak spots. Assuming you are training for PL/strength, so look at your main lifts and where do you usually miss them? Lockout? Off the floor/chest? Need to prehab/rehab any problem areas? That should guide your assistance work.
squat: another squat variation after main movement (I.E. front squat, high bar/low bar(whatever is not your competition squat), box squat, squatting with specialty bars, good mornings, leg curl)
bench: overhead press, incline press, close grip bench press, feet up bench press, benching to boards, and type of dumb bell work (flat incline overhead) tricep extensions of all types and pulldowns)
deadlift: deficit deadlift, rack pull, stiff leg deadlift, romanian deadlift, dimmel deadlift, opposite stance(sumo or conventional), deadlifting into chains or bands, pendlay rows, regular rows barbell or dumbell, pulldowns)
most of these you can do with a barbell, dumbells, a squat rack, some plates and a pulldown machine. Dont forget to do abs!
I would think of the areas that aren't hit as hard...and also the areas which can have a great positive effect on the other lifts when strong.Quote:
Originally Posted by DEADn
1) At least 1 of heavy rows and/or pullups/chinups
2) Front Squats
I can second those movements, above ^^. I never did front squats. I hated them and because of that, I sucked at 'em. I've been implementing them lately and I feel its done some good for my lower body lifts.
I've been front squatting after my deadlift workouts for a while now, and I feel it's made a huge difference. Especially busting out a couple sets after legs and back are fatigued...putting even more hair on my chest, lol.Quote:
Originally Posted by Aggression