[quote]Christian Thibaudeau wrote:
My training for the last 3 weeks has been centered around your article, “Build Muscle with Heavy Singles”
I do 80% of my TM, for 30 reps as fast as possible, re-setting after every rep. While I LOVE racing against the clock with heavy weight, I also feel the need to incorporate some assistance work after my big lifts.
Do you have any suggestions?
My big lifts include:
Day 1: BB Deadlift
Day 2: Bench Press
Day 3: Zercher Squat
Day 4: Standing Military Press
I try to shoot for 4 assistance exercises in addition to each big lift, and finish off every session with 4-5 rounds of 1 min crunches + 1 min farmer’s walks.
Any advice would be huge
- These are good exercise choices. In fact these are the four main lifts I used with one of my clients during his last training phase. Are you doing a TRUE Zercher or just the “squatting” portion from pins? In a true Zercher squat the bar starts on the floor.
You first must deadlift the bar. From the finished deadlift position you slide the bar down to mid-thigh by bending at the knee joint. You rest the bar on the quads and bring your hips down (as in a full squat position) with the bar still resting on the quads. Then you put the bar in the crook of your elbows and you stand up.
That is a Zercher squat. A full rep includes the deadlift, getting under the bar and squatting back up. Then brining it back down to the floor using the reverse steps.
Are you doing 4 assistance exercises per session or 4 assistance exercises total during your week (1 per main exercise)?
I see two ways of planning assistance work: 1) pick assistance exercises that strengthen the weakest link(s) in your main movements. In other words select your assistance work so that they get your main lifts stronger. Work them for strength in the 3-6 reps range… OR 2) pick assistance exercises to create more hypertrophy in the muscles involved in the main movement of the day, in which case you should use slightly higher reps (6-10) and emphasize the eccentric portion of the lift a bit more.
CT, so if we had the following set-up…
Day 1. Slight Decline Bench — Assistance Floor Press
Day 2. Safety Squat — Assistance Dead-Squat
Day 3. Standing MP — Assistance Dumbbell Press or Slight Incline Press
Day 4. Dead-Squat — Assistance Safety Squat
First, does that look ok set-up wise and if so, what would be the best way to set up the Assistance work as far as sets/reps go? Something like…
Week 1 - 3x6
Week 2 - 4x6
Week 3 - 5x8
Week 4 - 3x10
Or is there a better way to go about that?