Goosey
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That's a good opinion.
going all out in a workout is key, and the maintenance workout is underrated.
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Four Best Assistance Exercises??
- Thread starter Big Mick
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- assistance exercises
That's a good opinion.
going all out in a workout is key, and the maintenance workout is underrated.
Darkoz
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As Neddysmith has suggested, do different exercises for each day of your full body workout, there are so many different exercises available to us, why limit it to only three or four.
Silverback also touches on a good point, the risk of injury increases by doing only one or two movements per workout and it also then leaves it too long between body parts worked, which is why you are sore the days after the workout.
But to answer your question Micky, a typical full body template would look something like this, all done in 45min.
Choose a different exercise for each body part each day
3-4 sets of each exercise
Minimal rest between sets, by minimal I mean less than a minute.
Shoulders
Chest
Back
Arms
Legs
By the way, that's the order that I train with, for someone else it might be different.
Silverback also touches on a good point, the risk of injury increases by doing only one or two movements per workout and it also then leaves it too long between body parts worked, which is why you are sore the days after the workout.
But to answer your question Micky, a typical full body template would look something like this, all done in 45min.
Choose a different exercise for each body part each day
3-4 sets of each exercise
Minimal rest between sets, by minimal I mean less than a minute.
Shoulders
Chest
Back
Arms
Legs
By the way, that's the order that I train with, for someone else it might be different.
spartacus
Well-known member
hey, that is what I do. legs, push and pull.
However, I don't do same workout twice per week.
Say legs, one day Olympic squats, stepups, knee extensions; next time powerlift squats (high bar), lunges and leg press.
I always do bench and military press together, but change order.
However, I don't do same workout twice per week.
Say legs, one day Olympic squats, stepups, knee extensions; next time powerlift squats (high bar), lunges and leg press.
I always do bench and military press together, but change order.
Shrek
Fucked up Kunce
The problem I have when doing full body is out takes too long warming up all the muscle groups. I can't go straight into squatting 120+. Need 3-4 warm ups. Then the same for chest if benching and then rows etc.
It's fine for a beginner who is using very low weight who may only require 1-2 warm ups.
It's fine for a beginner who is using very low weight who may only require 1-2 warm ups.
Jungnaut
YOLO Kunce
I would recommend these as they qualify for bang for buck status yet at the same time, compliments and/or balances your main exercise. Three sets of 10 (or whatever to your liking)
MONDAY : Military Press, then Pull Ups
TUESDAY : Deadlift, then Front Squats or Good Mornings
THURSDAY : Bench Press, then Pendlay Rows or DB Rows
FRIDAY : Barbell Squat, then Leg Press or Lunges
An even simpler way (just like I mentioned in your log), would be to do the BBB variation of 5/3/1. No thinking, just doing, and watch the size, strength, and muscular endurance come back right at ya.
MONDAY : Military Press, then Pull Ups
TUESDAY : Deadlift, then Front Squats or Good Mornings
THURSDAY : Bench Press, then Pendlay Rows or DB Rows
FRIDAY : Barbell Squat, then Leg Press or Lunges
An even simpler way (just like I mentioned in your log), would be to do the BBB variation of 5/3/1. No thinking, just doing, and watch the size, strength, and muscular endurance come back right at ya.
Big Mick
"2014 - Kunce of the year"
I know he is a huge fan of high rep DB Rows, I guess everybody is different DB rows is one exercise I have never rated highly. personally have always preferred BB rows or T Bar rows, even bought a T Bar row which I picked up cheap on eBay, unfortunately it's currently in storage as I don't have space for it.
Here is all the equipment I have currently available to me:
The white footing in this photo is a dip stand.
I also have a lat pulldown set up in the garage.
Big Mick
"2014 - Kunce of the year"
Not necessarily sore, but I can feel the muscles worked.
There seems to be differing opinions on this, muscles only need to be stimulated to grow, then they need to be rested and given time to grow and recover, they do not grow while being trained, some trainers suggest a muscle only needs to be worked once a week some even suggest less than that provided they are worked hard enough and are broken down sufficiently.
Big Mick
"2014 - Kunce of the year"
Exactly what I posted and explained earlier.
Big Mick
"2014 - Kunce of the year"
I might be looking at this wrong, but I have noted this with a few suggestions here:
Can someone explain why I would want to do Rack Pulls after deadlifts?? That are basically the same the way I see it, shouldn't I be doing something very different ie Lat Pulldown or BB rows??
Same with Bench followed by DB Flyers?
Big Mick
"2014 - Kunce of the year"
The way I see it the purpose of assistance exercises is to
1) strengthen weak areas
2) Compliment the four basic lifts
3) Provide balance and symmetry to body
4) Build muscle mass
As Wendler suggested the biggest problem some people have is doing way too many exercises>
QUOTE : When choosing assistance exercises do yourself a favour and justify why you are doing them. Don't bullshit yourself. You must have a strong reason for doing an exercise, if you don't, scrap it and move on. Sometimes, instead of what you do in the weight room, it is what you don't do that will lead to success. You must keep training economy in mind when choosing exercises.
After reading the above I started this thread to see what peoples opinions on the best bang for buck exercises are.
1) strengthen weak areas
2) Compliment the four basic lifts
3) Provide balance and symmetry to body
4) Build muscle mass
As Wendler suggested the biggest problem some people have is doing way too many exercises>
QUOTE : When choosing assistance exercises do yourself a favour and justify why you are doing them. Don't bullshit yourself. You must have a strong reason for doing an exercise, if you don't, scrap it and move on. Sometimes, instead of what you do in the weight room, it is what you don't do that will lead to success. You must keep training economy in mind when choosing exercises.
After reading the above I started this thread to see what peoples opinions on the best bang for buck exercises are.
Want to improve on something, you do it regularly. Definitely more often than one a week. Weight training is no different.
S
Stiffy
Guest
I know he is a huge fan of high rep DB Rows, I guess everybody is different DB rows is one exercise I have never rated highly. personally have always preferred BB rows or T Bar rows, even bought a T Bar row which I picked up cheap on eBay, unfortunately it's currently in storage as I don't have space for it.
Here is all the equipment I have currently available to me:
The white footing in this photo is a dip stand.
I also have a lat pulldown set up in the garage.
Only one Huskies now? Nice set up and air con!
http://www.jimwendler.com/2012/10/the-last-word-on-assistance-lifts-i-wish/
Big Mick
"2014 - Kunce of the year"
Still two huskies, It's all the space I have at the moment, house is only rented.
Here is the other one:
I think I have enough info now to make a decision.
Here is the dip stand also eBay special:
Big Mick
"2014 - Kunce of the year"
Personally I think it's the perfect term. You have your main lifts, then there is some assistance work to fill in the gaps that may or may not be left behind.
Too may people are spending too much time in the gym worrying about minor lifts that have little benefit in the overall scheme of things. I work with one guy who also trains with weights (I would not call it lifting TBH) and he concentrates on spending 40 minutes doing 4 different variations of arm curls every other workout yet will loudly proclaim that squats and dead lifts are a waste of time.
Its what Wendler refers to as majoring in the minors. I tend to like his training philosophy as it's all about training economy and getting the best results in the least possible time, something that is close to my heart with a busy lifestyle and limited training time. I enjoy my training time and want to get maximum results for time spend lifting.
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Darkoz
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What's your goal Mick, I mean why do you lift weights?
Of course, I don't disagree with that but I don't know what that has to do with me thinking that the term assistance is meaningless.
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Big Mick
"2014 - Kunce of the year"
Everyone likes different things I guess, I just completed writing out my next training cycle starting tomorrow, and I already know exactly what I will be lifting tomorrow, the next day, on Friday or Friday in three weeks from now.
I like the fact that no thought processes need to be engaged, just turn up and lift, walk out and get on with the rest of your day, and I already know what I will be doing tomorrow.
Just going to finalise my assistance program tonight then start logging on Monday.
Assistance will be adjusted as needed.