Everyone loves to do their main lift and maybe some back off sets. Everyone mostly hates accessories.
So let’s discuss how to handle accessories when we’ve got them in our programming.
If you’ve got 4x10 of something how do you pick your weight? Do you do warmups? Do you keep the weight the same? What’s your rest time like? Controlled reps or sloppy get them done reps? RPE 6-7 or RPE 9 ?
I’ve got 2 methods I really like.
keep the rest time under a minute between sets, this turns it into pump work for hypertrophy but when executed properly leaves you with a wicked pump and some muscle breakdown.
work up in weight each set making it so the last 3-4 jumps are your “working sets”, you end up resting a bit longer between sets but you’re able to get some solid hypertrophy in while still pushing the limits of the weight you can handle.
Another option is the over warm up method, Say you’ve got 3x 15 programmed, work up to a heavy set of 10 where you could only get to 12 reps, drop the weight a bit then do your 3 x 15. I like this method on movements where you’re not able to go very heavy in the first place, for instance say lateral raises.
How do you handle your accessories? What do you do if time’s running out and you got someplace to go? Do you skip any?