Assistance help

[M.T]

Just wondered if there could be more that I should be doing for assistance.

These days it's been tris, maybe bis, back , shoulders, calves and core work mostly BB style high reps and keep short and sweet probably 30-40mins tops. At the moment running a 5x5 advanced bench programe 3days pw and assiatance 2x so most muscle groups do get covered with the program but more of an overall approach rather than targeted.

My question is what could I be training that would not affect the programe and increase (if possible) recovery and help my main 3 lifts?

[mike27]

goodmornings

dips

stretching,foam rolling

light DB flys focusing on the stretch etc. nice and slow and controlled with a squezze at the top :nod:

bodyweight lunges

back extensions at bodyweight

But surely you would just concentrate on getting the most from the proggrame your on 5x5 mon-wed-fri. cal surplus. just working on the key lifts dead,bench,squat. bent row in there too? WG chins?

1-2 isolations, full body stretching and done :nod:

[M.T]

GM's good call, yeah it does cover alot already but we were advised by others to keep the assistance work up when running 5x5.

Weighted Chins/Dips already in there heavy OH pin presses and Power Cleans turk get ups the works what you mentioned makes perfect sense re bw stuff.

Cheers man

[BeastBuilder]

Don't stress overly on Assistance stuff, I have three things I do for assistance, kinda chop and change between the two.

One, just do bodybuilder type stuff, eg after bench do chest, shoulders, tris, back, bis that kinda stuff hypertrophy which it sounds like you already do.

Two, hit exercises you absolutely hate, as these are probly ones you should be doing, and target your weaknesses, eg if you suck off the floor on deadlifts, do deficit pulls

Three, just keep it simple, eg Pulling - 100 reps, Pressing - 100 reps, pushing 100 reps, stuff like that

Just my 2c

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