Also, what are you training for- strength or hypertrophy? That would make a big difference.[/quote]
“Assistance” lifts kind of mean different things depending on your goals.
In the case of a bodybuilding program, a Chest/Tri day might start with bench press (compound movement that hits both chest and tris), then DB flyes (assistance to hit the chest), then another chest isolation exercise, then rope pushdowns (assistance for the tris), then overhead extensions (more assistance for the tris).
A lot of BB programs stick with 1 compound + 2 assistance lifts per muscle group, and making sure every muscle group is hit [over the course of the week]. Not a hard and fast rule by any means.
From what I understand for powerlifting style training – which I’m not really familiar with – assistance exercises are used primarily to target the weak links.
They have different purposes.
Because of that, it’s important to know what your goals are to answer that question.[/quote]