Accessory Lifts For More Gains!!!

Accessory Lifts For More Gains!!!



hey everybody its Jason blah here and today I want chat with you guys a little bit about accessory movements and one of the topics that comes up because this is something that is you get more advanced you're gonna have to think about more now I want people to understand for the novice lifters this doesn't matter you guys can stick with one basic rep range you just need to focus on progression getting stronger at your basic lifts and don't worry about any of this stuff it's useful for you to know but most you aren't gonna need it for another year or two it's not gonna be useful to you in any way and I feel like I need to put that disclaimer in there when we're discussing meet advanced topic because I'll get guys who bench 155 for 4 reps and it looks really bad like they don't even know how to perform the bench correctly and they'll start asking hey you know should I be doing 20 reps tricep extension to which I want to say no you need to learn how to benchpress and you need to build a base that's what you need to do don't don't worry about this stuff you know when you stalled it a 275 bench or 300 bench and we'll come back and talk about this but on to the point you know this topic comes up about the rep ranges with accessory movements and people are asking me and it's important to discuss this because people see me doing the higher rep accessory movements you guys see me doing 10 20 25 reps on some things right and sorry guys there's a bit of noise in the background I'm not gonna keep starting and stopping this video I guess people are opening a gate outside my condo but back to the point you know people will see me do this from like aren't you a big fan don't you tell people to do to low reps on big movements yes absolutely and that's what I do and that's a take home that people need to remember all most of my big exercises what rep ranges you guys see me do ones twos threes right one two three so what I do on all my big primary lifts and you know the question comes up because we look at the data and you look at all the studies that look at this what did they find that rep range isn't relevant to hypertrophy well meaning it's not the cause of hypertrophy meaning it's relevant it's a factor but you can achieve maximum hypertrophy with any rep range three's tens 20s 30s right it's been studied it's been found into lab it works they all worked as long as she's workload its high enough and you train hard enough and progressive overload is present you can stimulate nearly maximum or maximum ah muscle growth with any rep range till you stall to you stall so then we get over to the point if we look at some of these studies and it's like yeah but didn't that study that the dr. Brad Schoenfeld did didn't it show that seven sets of three reps produce a same muscle growth as three sets of ten all right that 21 reps done over those seven sets with a heavier weight produce the same muscle growth that three sets of ten did same muscle growth identical muscle growth and that shouldn't surprise anyone because workloads are equal but they're like but they reported a slightly better strength outcome so if you get more strength with the same hypertrophy why wouldn't you do that and you know what I would argue for some of your primary movements sounds real good actually sounds real good in fact other than sort phases I wouldn't recommend most you guys spent a lot of time doing tens and twelves on your main exercises I really wouldn't I don't care what your goals are and I would tell the guys who are chasing pure hypertrophy you guys do need to get strong too like that that's important that's absolutely important don't let anybody tell you otherwise but the point that needs to be brought home is that some of the people and I don't necessarily buy that I think that's subjective a lot of people purported more fatigue and more problems with doing that and I can tell you as someone who trains heavy all the time trains heavy every week I don't buy that I've never found that to be the case but assuming the possibility is there that's one downside the other thing to consider is is the time investment the time investment say what what do you mean it takes over twice as long to do that when you're lifting heavier sets you actually sometimes need even longer breaks between sets so if you're gonna do a bunch of triples with heavy weight what's gonna happen you're gonna spend a minimum of three minutes between sets so to get the same effect you need seven sets of three to get the same hypertrophy is three sets of ten but in theory a little more strength which is a good thing right strength is always a good thing well it's gonna take you over double you're probably looking at closer to triple the time to complete it but we'll assume baseline two and a half two and a half times the time to complete the same number of sets well from an economy perspective that doesn't make a lot of sense does it at least if your goal is training economy because again you can come in and do a bunch of sets of ten real quick like some of these you'll see me you know where some of my workouts I'll do three four five sets of ten or twelve reps want some of my smaller exercises some aren't even smaller I mean belt squats incline bench those weren't really small exercises but that doesn't take very long to do those you know it's fairly short and you get a bunch of work done in a short period of time well what I would argue is that the strength on that doesn't matter as much as you would think it does people say what do you mean because strength is also systematic and and some of the movement patterns and muscles you use use so in other words what you're gonna find is that if you're not gonna ever hit a wonder it max on a big lift your strength will generally carry over from similar exercises in other words if you're really strong on the bench press and you've built your incline bench up using more volume and you've never gone super heavy on it but your bench press is strong your max bench strength is going to carry over to that incline all right there's going to be transference and it's the same thing with say your you know your squat to your belt squatter to all these other lifts what you find is that you're already doing close enough or similar movement patterns where you're going heavy you're already gaining maximum strength off your other big lifts usually and if you're doing that you're not really going to glean those strength benefits on the on the secondary exercises right you're really not gonna gain the strength benefits it's gonna be very very minimal in comparison because the maximum strength does tend to carry over with close movement patterns to some extent so you're already getting your strength work on your bigger exercises that you're gonna really heavy on so we're losing one of the biggest advantages the biggest advantage being that yeah you just get stronger now if you were doing no other form of press but an incline bench it might make sense to period eyes it more to have really heavy days right it would make sense but when you're doing these as secondary exercises for the purpose of hypertrophy in order to bring up muscles that you need to help you get stronger on your other lifts as well it's not as imperative in fact you may not see any real strength or measurable strength benefit from doing the really low reps because you're already getting strength on your big lifts in other words like let's say you do roughly what I'm doing right now you're hitting really heavy days on variations of the squat the benchpress and the deadlift you know that carries over to to most of your other exercises those exercises have a lot of strength carryover so after that everything else I'm doing would either be for a sport specific reason like a performance element like speed strength or something or just hypertrophy thickening up muscles so here's the thing our accessory movements are generally just to put size on us right we're trying to put beat on in the right places no matter what your training goal is accessory movements are there to put meat on you in the places where you need it and if you're already getting generally strong from your heavier work on your main lifts you're not really gonna benefit significantly from going heavy really heavy meaning the lower rep range is heavy on your secondary lifts you're really not so what happens what's going to happen in terms of exercise economy if you're trying to do seven sets of three it's going to take you two and a half times as long to do your belt squats on your incline bench and and your rows or JME presses or whatever you're trying to do right it's going to be a misuse of your time for the same amount of hypertrophy and that's what you need to remember with these different things that we're doing these things all feed into each other I would argue that strength does feed into your high perch B and bottom training and back and forth but understand why you're doing the exercises that you're doing understand where they fit into your programming and and so because of this it makes sense to do higher reps with lighter weight on your accessory movements cuz you're just doing them to thicken things up you're going to get stronger by default from getting bigger and you're just trying to get workload in so that you can hypertrophy you could do that you could absolutely do that with the bigger lifts or with the smaller lists with the heavier weights it's just going to take you more time and some exercises are just not suited to really low reps right a lot of these smaller movements and you see me do their lateral raises the tricep press downs those aren't suited to heavy weight with low reps or your injury risks are actually higher so it just makes sense to do all of these with higher reps and lighter weights because you're not getting any benefit from the extra time investment because you're already training for maximum strength on your other lifts all right guys but that's really all I have to say on that today I hope it's been informative and I will talk to you guys next time

12 comments

  1. I try to do the opposite muscles to those I want to advance for accessories. This makes your joint more stable and ultimately stronger and able to do more weight.

  2. Will there be any coverage of Shawn Rhoden? Regardless of whether bodybuilding should be lumped in with fitness or not, it is by far the biggest current event at the moment. Not sure what to think about allegations from October 2018 coming to light now

  3. Jason you often argue that 'isolating' a muscle is a bodybuilding myth e.g. a curl involves the shoulder. Taking an exercise like the incline dumbbell curl on a bench where the shoulder is taken out of the equation, surely isolation has been achieved? What other muscles are used in a wrist curl?

  4. Jason, I am not good in English but I started working out 2 years ago doing mostly pumping work not really progressivly getting stronger. I can bench 225 for a double, squat 225 for like 5 reps and deadlift 335 for 5. I weigh 225 really lean (i am 6"7 tall)
    I want to start powerlifting, what program do you recommend I start doing? Any other tips? Thanks 🙂

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