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5/6/2014 9:57:43 PM - Flores
Im confused about assisatance work....I like to consider my self an intermediate on squats/deads and newbie/intermediate on the bench...so im not sure what things to work on and what rep range etc...after my heavy work...theres just too much options :/ and cant include everything hehe :/

Flores,

Assistance work can be approached from so many angles so I can see how you might be confused. My first recommendation would be to read this article and watch the video with it. Dave really goes into incredible detail here and I think this should answer most of your questions.

Dave Tate’s Guide to Supplemental Movements with FULL Video by Dave Tate

Now to give you some more specific answers as what you can do to help build these lifts up, here are some of my favorites and are my go to things when it comes to developing the main lifts with myself and many clients:

Squat

Box Squats
Front Squats
Pause Squats
Close Stance Squats
Lunges of all variations
Leg Extensions
GHR
Leg Presses

Bench

Close Grip Bench
Wide Grip Bench
Incline Bench
Close Grip Incline Bench
Floor Press
Board Work
Overhead Pressing
Dips
DB Bench (all angles)

Deadlift

Opposite Stance Work
Pin/Block Pulls
Deficit Pulls
Snatch Grip Deadlifts
Box Squats
Stiff Leg Deadlifts
RDL's
Good Mornings (all variations)
GHR
Lunging variations

Granted most of these are big movements, but these can also be used as your second movement to help build weaknesses. From there you'll want to do more isolation type movements to actually build and train the MUSCLE not the MOVEMENT. The key is to build upon your weaknesses.

Without seeing you lift and from the info you've given me, most lifters need to develop the following qualities:

Triceps
Upper Back
Glutes
Hamstrings
Low Back

If you program your assistance work to build upon those qualities, you should see some good results.

As for rep ranges, I like to have reps ramp up higher as you move further along in the training session. Here would be an example:

A1) Sets of 5 or less - movement based
B1) Sets of 6-8 - movement based
C1) Sets of 10-12 - muscle based
D1) Sets of 10-15 - muscle based
E1) Sets of 12-20 - muscle based

While not the end all be all, it should give you a good idea of what to do if you just plug in some training. So it could look like this if we were to use your bench for example..

A1) Bench Press - work up to a heavy set of 3-5
B1) Floor Press - 3x6-8
C1) Incline DB Bench - 3x10-12
D1) DB Rows - 4x10-15
E1) Pressdowns - 3x12-20

Let me know if you would need any more information or any help setting some thing up!

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Hope That Helps,
Brandon Smitley


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