best assisted exercises

[Stoneface]

Besides for the actual 3 bench, squat, and deadlift. what are
other exercises that would hit these 3 the best, I'm sure there
will be many opinions, considering different factors such as weak
areas etc.. I'm to new so all areas are weak haha but I would like
to hear any and all and try them out myself.... thanks

[chancey]

My opinion changes constantly but today I’d say stick with movements that best mimic the lift. You can do all kinds of variation on squats from front squats to box or pause squats. Partial lifts for DL, deficit of rack pulls. And for the bench you could floor press, close grip, board press, bands and chains.

Also, keep in mind that compound movements give you way more bang for the buck.

[rickhussey]

Agree 100% with Chancey.

Squats - pause squats
Bench - pause bench, close grip bench, incline bench
Deadlift - deficit pulls, block pulls, stiff leg deadlift

[Stoneface]

Thanks for the reply. Some I have in my routine, so the next question is ...... should I rotate these or
stick with the same ones for the 8 - 12 week routine??? thanks again

[chancey]

There are varying opinions on this but I think you want to stick with something long enough to be able to evaluate it unless it just doesn’t feel right. Personally, I’d stick with something for the period of your routine or possibly take two exercises and alternate them with that days focus. But certainly mix it up on your next 8-12 weeks and try new things until you have that short list of what you know works.

A few other thing on the variations I was talking about – for bench you can try numerous grips close to real wide, squatting you can do something similar with foot placement, and for deads if you pull conventional you can go Sumo and vice versa. Also, you can actually use your main lift as accessory by dropping the weight and doing additional sets with higher reps. I personally love this idea (thanks Wendler).

Select your exercises based on weaknesses. For example if you pull slow off the floor you may want to try deficit deads or if you have lockout issues try pulling off pins.

Try not to over train with assistance. Sometimes the best assistance is no assistance. And if you don’t…log your training.

[thatnuckolskid]

just to stick my 2 cents in, you can't go wrong with any type of rowing or pullups/pulldowns/chins either. having a strong upper back helps all 3 lifts. also, shoulder presses are something i've had some success with, just making my bench feel most stable and making sure my front delt doesn't get disproportionately stronger from benching which can lead to shoulder issues. echo chancey that you should stick with things that bring up your weaknesses. if you try something and it seems WAY lower than it should be (like if you could pull 400 and only stiff leg deadlift 185, for example) that's a pretty good indicator it's something you should improve on which will probably help one of the big 3

[3speed]

You received some very good, but general replies here. You stated in your question that you are new to this, but that could mean just about anything. You haven't given us a good indication of your training level or experience and that, more than anything else, will dictate how you need to set up your training - main exercises, assistance, frequency, volume, intensity etc.....

[Stoneface]

3speed....heres a little more info,first let me say thanks for taking the time to get me going in the right direction along with the other guys......so I have been lifting for a few years but with no goal other than to stay in shape etc.... I've always been interested in powerlifting and follow it to some degree and have been to a few meets...(to watch only) so here is what I'm doing now.
day 1 warm up / bench working my way up to 2 working sets of 8 reps but each week the wt. goes to a higher % and lower reps also I do inclines 3x8-10 decline 3x8-10 day 2 Squats same principal with the % etc... and also dumbell curls 3x8-10 then I skip one day (rest or cardio) day 3 Press 4x8-10 front raises 3x10-12 shrugs4x10 reverse flyes 3x10 close grip bench 4x8-10 skull crushers 3x10 rope push downs 3x10/dips2x max day 4 pull ups/lat pulldowns 3x8-10 low cable rows 3x8-10 bent over rows 3x8-10 leg curls and calve raises 3x12 bb curls 4x10 db curls 3x10 pull ups 2 x max then 2 days off or I do cardio/abs then start it over again ***I rotate squats and deadlift on day 2 until I feel I can handle doing both in a weeks time for a few reasons 1) just starting out and letting my muscle work up to all the strain 2) Im a bricklayer and I need my back for everything I do and therefore can't afford the injury 3) and this is the one that hurts the most haha I'm getting older and can't recoup like I use too which also goes with #2 ...........so there ya go, hope this helps and it's not to confusing.. thanks again for your help

[chancey]

I tried to decipher your routine for easier digestion. I think I got it right.

Day 1

Bench 2x8 (increase % drop reps following week)
Inclines 3x8-10
Declines 3x8-10

Day 2

Squats (same as bench) rotate with DL
Dumbbell Curls

Day 3

Press 4x8-10
Front Raises 3x10-12
Shrugs 4x10
Reverse Flys 3x10
CG Bench 4x8-10
Skull Crushers 3x10
Rope Pusdowns or dips

Day 4

Pull Up or lat Pulldowns 3x8-10
Cable Low Rows 3x8-10
Bent Over Rows 3x8-10
Leg Curl 3x8-10
Calf Raises 3x12
Barbell Curls 4x10
Dumbbell Curls 3x10
Pullups

Keep in mind that I’m focusing on being better at the big 3. For example I don’t see any need for overhead pressing. That is why I’d substitute 45 degree incline. It’s debatable but that is where I stand. I think there’s a bit too many exercise and some seem duplicate in focus. I think 4 max a session and depending on the days intesnisty you may drop some. That is why you need to pick the best movements to get the most bang for your training buck (avoid most isolation exercises). None of these days should take much more than hour.

Here’s my take on your routine trying to use some of your exercise. I think you need DL as a seperate day. Just take it slow and work on your form - the rest will follow.

Day 1

Bench (at least 3 working sets or a pyramid scheme)
Dumbbell or Barbell rows
Dumbbell Bench or Flys (10-20 reps)

Day 2

Deadlift
Glute Ham Raise if you can or Leg Curls
Shrugs

Day 3

Incline Bench (3x8)
Close Grip Bench
Lat Pulldowns to Upper Chest or Pullups
Rope Pushdowns or dips

Day 4

Squats
Cable Low Rows
Step Ups or Lunges
Calves

I like high reps, 12-20 on cable movements and BW movements. Pepper in Abs and curls. Abs have a purpose in our world. Curls…not so much.

[Stoneface]

chancey, thanks and yeah you got my work out correct, what is the purpose of the high reps??? also on a side note or question, does anyone get leg cramps(mainly left side) when benching heavy??? maybe Im not use to the position and it will work itself out? hmmm thanks again

[chancey]

After pounding out some heavy sets it's nice to flush the area with some blood to help in the aid of recovery. Not to mention you keep everything stretched out and keeps you feeling healthy. So I pretty much look at it like prehab.

Not sure about the cramping but yes it's happened before and yes it was near max. Not fun.

[zekester]

Try warming up your hips before benching as part of your warm up routine. Its worked for me....Side leg lifts and crouching into a catchers position and holding there for a 15 count...I know most guys dont like doing them, but Ad & Abductor work helps also and will increase your deadlift max as well...

[Stoneface]

yeah I'll try being more specific on my stretching for bench day, thanks..... chancey.. I did the # 2 day w/o
except for I did light sldl in place of leg curls/ghr because I worked out at home and not the gym, yeah I'm gonna be sore but it felt like a solid workout from neck to toe..........

[chancey]

SLDLs are an excellent choice. I personally would do them over the leg curls too. Target the area and find an exercise that works. You got the idea, cool.

[zekester]

Have you ever tried flat bench rack presses, set the safety bars about 4 inches above your chest, roll the bar to the spot over your chest you normally press from, establish a good base and press, slightly pausing after each rep to make sure you set-up properly...Similar to pauses but you dont need a spotter....Also Ladder push-ups with a close grip are good

[Stoneface]

yeah I just did the rack presses the other day, I really liked doing them, as for the ladder push-ups??? not sure what that is .........i'll have to find out what that is

[zekester]

Ladder pushups are most the time done on a smith machine but can be done in a power-rack as well....There are many variations example:..I start {as a warm-up}by putting the bar in the smith machine at a height of about mid-chest, do 15 pushups from that height, then drop the bar one rung and do 12 then drop one and do 10 then drop and do 8 then drop a rung and do 6 then drop a rung and do 6 etc. etc. when i get to the bottom I stop and take a break. Then i start at the bottom where I stopped and max out the # of push-ups i can do from there and raise it TWO rungs andf max out then raise it two rungs and max out etc. etc....You can vary how you do this for example do 10 reps at each level, just play around with it.

[Stoneface]

I see, but do you use this as a warm up? because it sounds easier than lets say doing regular push ups for sets of 10 for 10 reps, because of the angle? I tried lowering the starting pins for pin/press' but using the same weight as the last time, it was a little more grueling but I have to imagine it has to make you stronger, I;m going to keep doing this (hopefully) keeping the same wt. but dropping my starting point until I hit bottom and then start back up at the top and add wt. etc.....

[zekester]

For the ladder pushups I use them as my first triceps exercise. {I use a close grip}. Yes its a warm-up on the way down {remember, theres NO REST between the rungs/reps} but quite challenging on the way up, remember you max out on each rung on the way up and like on the way down NO REST {or just a couple seconds} between the rungs/reps...Sounds good for the pin presses

[Stoneface]

i'll have to give them a try.........thanks

[henry]

Squat-BBB SQ, high rep DL, RDL.

DL-high rep DL, Power Cleans, SLDL.

[Deleted]

hmm
if you need a good site to check lifts you want to do try
www.exrx.net
not the best site for beginners but its like a dictionary

For exercises that you should add. depends on what you want
For size, you have to look for exercises that give the best stretches.

chest dips>decline bench. everyone should be able to go heavier on decline bench since the range of motion is cut in half or depending on the degree of decline.
you can use cables to imitate the chest dips if you cant do your bodyweight.
avoid going to heavy. just concentrate on the stretch.

for powerlifting
you need exercises that target the muscles for power but at the same keeping the muscles in proportion. Plus exercises that target the support muscles.

For bench
tricep + shoulders are your power muscles. lats +bicep is support muscles. plus exercises to keep your muscles balance. like shoulders has 3 head. your rear and front should be even in size is what you want. rear shoulder is the hardest to work, since base off flexing not how heavy to lift.

tricep (you want the medial head - its the power)
shoulders ( you want the front delts - its the power)

back (lats will affect your grip position and how well you lower the bar in lowering phase)
if your forearm gets cramp it means your gripping to hard and you shouldnt.

i try to use the same bar every time for the lines to adjust grip

for other main lifts. try to get a feel for the muscles you use. learn your body through research

[osu122975]

Like Supertu said - depends on the goal. What is your goal?