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Accessory Exercise Question


#1

hi there, i have just started 531 and was wondering how often and when back accessory work should be done after and on what lifts?
thanks so much for any help.


#2

I like to hit it in between sets of everything else on my upper body days.

For example, on yesterday’s bench workout, I ended up doing a total of 15 sets of chins, just by hitting them between all my warm-up sets, work sets, and other assistance work. I’ll do the same thing with rows on press day.


#3

I do two back exercises on both my upper body days. And I do some rows after deadlifting on another day.

I’m the opposite of Th3pwnisher when it comes to chins. I treat them like any other main movement and like to add weight and do low rep sets (Shit, I worked up to a single last time! Why? For fun.) then do a couple back off sets.

Just get it in and try and do more over time. If you’re not able to get stronger on any of the exercises, something needs to change - eat more, do more volume, sleep more, do less volume (ehh, probably not this one), deload (ehh, probably not this either) etc.

The various 5/3/1 books Wendler put out contain a ton of different templates. There’s also a bunch available online. Find one you like and do it.


#4

[quote]goochadamg wrote:
I’m the opposite of Th3pwnisher when it comes to chins. I treat them like any other main movement and like to add weight and do low rep sets (Shit, I worked up to a single last time! Why? For fun.) then do a couple back off sets.

[/quote]
I used to do this. I even used loaded reverse band chins to work up to a higher weight at the top of the ROM for reasons I’m not entirely sure of anymore, haha. It was probably good for me to do, but eventually my elbows started getting pissed off with it, and I started training my back more with volume than weight.

For rows, I’ve liked doing lots of low rep sets with a weight through out the workout and then just strapping up and doing 1 balls out Kroc row set, shooting for a PR on reps. I’m looking forward to that again once my ACL is ready to play nice.


#5

I generally do my main lifts and then hit my accessories for lighter weight and higher reps. As long as you’re hitting top to bottom I don’t think it matters too much what you pick.

Personally I prefer dumbbells for rows and anything with a safety squat bar to make everything in your back to work.

Chin ups are great but mess my elbows up so I don’t do them any more.


#6

thanks guys, i appreciate the input. im going to try chins/face pulls on overhead press day and pullups/dbell rows on chest day.


#7

[quote]

Chin ups are great but mess my elbows up so I don’t do them any more. [/quote]

agreed. i have super long arms, even for my size (6’2", 213) and i have to do strict chinups or i get intense elbow pains as well.


#8

Pulling shoulder blades together like in the bench press really helped my chins, never did them that way before.


#9

I have started overhauling back training and have added 2 movements every day I am in the gym. Usually for a ton of volume and very controlled reps with pauses and higher reps. More bodybuildingish lots of rows, Pulldowns or pull ups assted with bands. Try to keep every set above 10 reps and hold contraction for a solid count. So I am not doing a ton of damage as opposed to some stupid heavy barbell rows.


#10

[quote]kidglitter wrote:
hi there, i have just started 531 and was wondering how often and when back accessory work should be done after and on what lifts?
thanks so much for any help.[/quote]

As much as you can recover from. Doesn’t really matter. It’s all gonna depend on how hard and heavy you are training in general. Try some things. Vary the reps/sets/weight. See how your body responds. It doesn’t work the same for everyone.


#11

yeah, I have to keep my blades locked and my elbows strict AF on chin-ups. ive basically added 5x10 chins and 3x10-15 face pulls on overhead day and 5x10 pullups on chest day. so far so good, I MAY add dumbells to chest day after the first cycle of 531.