Best Assistance Exercises For Barbell Training
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- เผยแพร่เมื่อ 23 พ.ย. 2024
- Starting Strength Coach Grant Broggi breaks down everything about assistance exercises. Who should do them, why you should use them, and which exercises are his personal favorite to help take your barbell training to the next level.
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I’m a 41 y/o Woman and I follow the KISS (keep it simple stupid) methodology to my training. 3 days a week, I do the StrongLifts 5x5 . After I do 5 sets each of the big 5 (DL, Squat, OHP, BP, and/or Barbell Row) I then get my cardio with a 15-20 min Kettlebell circuit and choose 3 moves (and do 3sets of ten) from the following: snatch (set for each arm), clean (set for each arm), press for each arm, windmills, front squats, front lunges, back or kick stand lunges, side lunges, and/ or gorilla rows. I wrap it up with 5 KB farmer carries, and I’m out of the gym in about an hour and a half. I do a rest day every other day, and after Saturday’s set, I take Sunday and Monday off (usually do the leg exercises on Sat, so 2 days of rest is needed).
Doing a Pause Squat with Compensatory Acceleration Training (CAT) has immensely helped my Squat.
Paused reps help every lift. Also seen success with snatch grip deadlifts and kettlebell swings. DB work is great for presses, along with dips and full ROM tricep extensions.
Tricep extensions on what? Any variation with deep rom?
Great video. I've passed the novice phase and now I'm looking for simple assistance exercises. Other videos have too many assistance exercises to choose from. Very confusing.
I've chosen mine already from this video. 😎
On double B workout week I just swapped the deadlift for an rdl 3x8 and first couple times the Doms was unreal which surprised I even got them.
Digging the Mameluke Sword behind you, sir.
The only assistance exer exercises that I do are rows, chinups, and bi/tri once in a while. Other then that I stick to the main 4. I am one of those high bar squatters LOL 😂 I have very tight shoulders and it took a lot of pain just to get to the high bar position, so it's that or nothing. If I could do low bar I would.
Very informative video 🎉
I started doing weighted chin-ups three sets of five on Mondays and Friday only add 2.5 pounds per workout Started at 5 pounds I’m up to 20 I’m excited to see how far I can take it
Don't do it. I did the same thing. One day both of my arms tore off when I got up to 1000lbs.
@@treasurethetime2463 haha
Crap. I thought this was gonna be about excersises that I could have my assistant do.
THAT WOULD BE GREAT!
What about the classics? LTE and Hyper extensions?
Shakeweights and progressively overloading the squat plug.
Does Rip approve of these?
I'm 49. I tried SS NLP early this year, and I stopped after 6 weeks due to excessive fatigue. Squatting 3 times per week is too much for me, Deadlifting is too much for me. Yes I can do it, but the remainder of my day (I train early) and the next day are miserable, shattered tired. I eat well, sleep as good as I can, and of course have employment and kids. I now train close to a type of High Intensity body building style: squat once per week 3 sets only, no deadlifts, heavy bench once per week 3 sets, same for every body part, heavy as I can, lift to failure, train 3 days per week, and I'm getting stronger and bigger with manageable fatigue.
Did you had a coach?
Kinda a 🐈 aren't you. Pretty sure you started to high. Or you just wanna have a excuse for your failures or a excuse to quit.
@timi3630 No. I train in my shed at 6am before work.
@@brendanmarsh4523 my coach help me programme a schedule that would work for me. They are worth it. You can email ss and Stef will come back to you with option depending on what you want and your budget.
You aren’t supposed to continue phase 1 on NLP for longer than you can recover from it. Sounds like you needed but did not apply a programming change.
How do you train grip strength?
High volume lobster-pincers-just look at Rippetoe 🦞
How many times a week do you do each of the big four?
How about dominant love making? I had great results there. It's like pushing a prowler.
Does your boyfriend enjoy it?
@@jerrythomas4457 I have a husband, thank you. And I'm pregnant. So there are more than two of us.
Best assistance exercise for legs: SQUAT!
Best assistance exercise for lower back: SQUAT!
Best assistance exercise for upper back: SQUAT!
Best assistance exercise for chest: SQUAT!
Best assistance exercise for shoulders: SQUAT!
Best assistance exercise for arms: SQUAT!
You forgot the best assistance exercise for the squat: SQUATS!
Best assistance exercise for squats is curling in the squat rack 👍🏻
I,m. 62. Should. I. Workout. Three. Times. A. Week
Double-lay-back-break-you-spine starting strength press
Do you think it's possible for me to deadlift 500 lbs in about 2 years for my 50th bday,? Not sure of current one rep max but I did 275 for 8 last work out.
Hire him as your coach
Depends have you just started lifting or have you been training it for a while already? You can do 500 in 3 to 5 for sure. Start pulling heavy 1x5 1 time a week with a back off deadlift such as SLDL for 3x5 if you are intermediate. If not do starting strength
It’s hard to get to elite status (for your age) in only 2 years. You would need everything working for you (high-end coaching, no injuries, heavy body weight, great genetics, diet, sleep, etc).
i don't have much of any of that. Lol
@griffin7274 I've lifted weights on and off since I was 14 but I never went heavy. I am only restarting now after a couple year planet fitness type life. Watching as many vids as I can and doing linear progression 3x5 but with last set amrap
Chins daily 3 sets of 5
Don't fret the crap stick with the compound exercises 👍
MSM..mechanical similar movements.
why not just reduce the weight on deadlift,get 5 reps,and add 5lbs a week or 2 later?
Hows db bench press ,db shoulder press,going to push up barb bench?
RIP said,”dbs ARE A WASTE,even he was guilty”.
Every excuse NOT TO add weight to squats,bench,deadlift.
😢
Am first
U look like shise