Assistance is just that…assistance. I mix mine up between heavy low volume and light high volume, and I also mix up the exercises that I choose. It is lightly structured with much more flexibility according to how I feel. pwnisher makes a good point in a blog post from a while back that if your main lifts are going up and your assistance lifts aren’t, you are doing things right. If your assistance work is improving but your main lifts aren’t then you are doing something wrong. [/quote]
Absolutely this. The movement matters as well. There is no point to working up to a heavy triple on reverse hypers or tricep extensions.
I use all sorts of rep ranges and strategies with my assistance work. Sometimes, the point is to get stronger. Sometimes, it’s to get bigger. Sometimes, it’s simply to get tougher. I hit a 40 rep drop set on the end of my squat day where I do 20 front squats followed immediately by 20 squats with the same weight, and the only real purpose for it is to teach me to endure life sucking.
Yup. This is exactly right. Tuesday I did no assistance work. Thursday I took a page from the Meadows/Tate Leg days and did a whole lot of drop set suck after my squats.
I’d also like to chime inwith these two guys quoted above me and say it depends on the volume of your main lifts as well. If you’re hitting a lot of volume in the heavy weights, then assistance work is likely to be lighter. If not, and you only hit say 1 set of 3 or one single, then assistance work is likely to be heavier.
I am squatting 5 days a week right now, 5x5. There is no way in hell I have juice for heavy assistance work like triples after my 4th day of squats. My assistance work is light and targeted most of the time as a result. If I were doing only 2 leg days a week I would hit assistance stuff much harder.