CHAPTER 6
ACCESSORY WORK
Introduction
The
purpose of
accessory training is to train your weak points in the squat, bench and
deadlift. Nothing else.
Sometimes this means giving one of the major
muscles in one of your lifts a little more attention, but it also may
mean
strengthening the synergistic muscles.
The synergistic muscles are the muscles used in the squat, bench
and
deadlift to support the weight you are lifting.
To
properly
select an accessory exercise, you need to utilize exercises that are as
close
to the major lift as possible. One or
two exercises per muscle group is plenty.
Exercise scientists have shown that the closer the accessory
exercise is
to the main lift, the more the strength gained in doing that exercise
would
transfer to the main lift. So it makes
since that if the strength increases won't transfer to the squat, bench
or
deadlift, you are more than likely wasting your time doing them.
Movement
that
requires simultaneous use of one or more joint at the same time forms a
kinetic
chain and is commonly referred to as multi-jointed exercises. In a kinetic chain,
movement
is
generated from coordinated muscle contractions that move more than one
joint at
the same time. In the squat, bench
press, and deadlift, kinetic chains is
formed by the ankle, knee, and hip joints or in the case of the bench
press,
the wrist, elbow, and shoulder joints.
Muscle activation is sequenced according to the movement in
these three
joints.
In a kinetic chain or multi-joint exercise, the movement patterns of an individual muscle, such as one of the hamstrings, is different than when the muscle moves a single joint. Muscle contraction sequencing, motor unit activation, and stretch activation are fundamentally different during multi-joint than when individual joints are isolated. One-joint exercises, such as leg extensions or leg curls, develop movement patterns that will interfere with patterns you use in your sport. Using such exercises in your training can lead to inappropriate muscle recruitment patterns that can lead to injury. The following are a few recommended accessory exercise you might include in your training program. These exercises are by no means the only ones available.
If
you want to increase your squat and deadlift, then we need to get to
work on
those weak links, and fast. As we are
all aware, many of the more conventional leg and back exercises do not
really
target the particular areas a powerlifter needs to be able to
effectively
increase the squat and deadlift. So we
have really to come up with some different exercises then.
Both the squat and the deadlift rely heavily
on the hamstrings, the glutes, and the erector spinae.
So the powerlifter not only needs an
assistance exercise that will strengthen these muscle groups, but
exercises
that will employ these muscle groups in a similar fashion as they would
in both
the squat and deadlift.
In
the squat and deadlift, the hamstrings and glutes act to extend the hip
as the
erectors work to extend the spine. So it
is important in powerlifting that we find assistance exercises that
will use
those three muscle groups in much the same fashion.
That way we will get the best bang for the
buck out our assistant work and most of all a better squat and
deadlift.
Exercises to stay from when choosing accessory exercises for the squats and deadlift are the leg press, smith machine, knee extension, and leg curl. These exercises are great for bodybuilders, but they don’t do too much to help the powerlifter get stronger.
One
of best and perhaps one of the most overlooked and forgotten exercises
available is the good morning. This
exercises particularly stresses the erectors spinae, but also can be
performed
to activate the hams and the glutes in a movement that is very similar
to that
used in the squat and deadlift. There
are technically 3 different kinds of good mornings for us to choose
from: 1) arched back; 2) bent-over; and 3)
seated. It is recommended that one of
these exercises be used once a week on either your squat of deadlift
day.
· The arched back good mornings
The
arched back good mornings are done almost like you would do a squat. The bar is held in the same position. Use a wide stance, with the feet straight and
the knees forced out ward similar to your squat. Make
sure to keep the chest out and an arch
in the back too. Then take a deep
breath, bend the legs just slightly, push the glutes back and lean
forward
about 30 degrees. You should feel the
stress mostly on the erectors and somewhat on the glutes and hams. Make sure that you do not drop your shoulders
and let the back round. Keep the body
tight, the chest and shoulders back and the low back arched throughout
the
entire range of movement. Remember to
also hold your breath while you bend over and exhale and push the
abdominals
against the belt as you come back to the upright position.
As
with all exercises, it is extremely important to use proper form and
slowly
work up to heavy weights. It is recommended that you start very light
and
eventually work up to 3 sets of f5 repetitions with about 65 percent to
75
percent of your best squat. This
exercise is one of the most effective assistance exercises for building
strength in the squat and deadlift.
· The bent-over or round back good mornings
Once
again we will use the same position as you would with your normal
squat.
However, this time we will bring the legs and feet together. Now you can either do this particular
exercise with a straight knee or bent knee.
The straighter knee the more emphasis on the erectors. When you bend the knee the erectors are
de-emphasized slightly and greater stress is placed on the hams.
Unlike
the arched back good mornings, this exercise is done with a rounded
back. So take a deep breath, lean forward
as far as
possible, pause slightly and quickly accelerate back to the starting
position
while exhaling.
Since
this exercise isolates the low back much more than the arched back good
mornings, it is recommend that you use much lighter weight and higher
reps. Try 3 sets of 12 repetitions with
light weight. Eventually try to work up
to about 40 to 60 percent of your best deadlift.
· The seated good mornings
Unlike
the other two forms of good mornings, this exercise is done while
sitting on a
bench. It takes the use of the hams and
glutes out and isolates the erectors. To do the seated good mornings
take you
normal squat position with light weight and squat down on to a weight
lifting
bench. In a seated position, keep the
body tight, take a deep breath and lean forward as far as possible. Pause just slightly and return to the
starting position as you exhale your breath.
The shoulder and back will be rounded, just like the bent-over
or round
back good mornings.
Since
this exercise isolates the erectors and places a great deal of stress
on them,
it is recommended that you start out with a very light weight and do 3
sets of
12 repetitions , slowly work your way up.
·
Hyperextensions
Most
have found hyperextensions to be very beneficial to powerlifters in
increasing
the deadlift. Hopefully your gym has a
hyperextension bench. If not, they can
be done on the end of a bench with your partner holding your feet. You should start in the pronated position,
with the feet anchored and the hips supported.
Again in order for this exercise to be effective the muscles
must be
overloaded as much as possible. So if at
all possible, grab those heavy dumbbells.
Hold the weight around the chest and slowly lower your chest
until it is
perpendicular to the floor. Then ascend
back up until the back is in a straight line with the hips. Do not arch or hyperextend the back. Again,
intensity is the key, do 3 to 5 sets of 10 repetitions with as much
weight as
you can handle. You will no doubt, by this time feel the lower erectors
and
glutes really tighten. If you need to
stretch this area, please do so at this time.
·
Box
or rack squats
Box
or rack
squats may be one of the best assistance exercises for the squat. The biggest movers of the squat are the
muscles in the hips. Both of these
variations utilize these muscles most effectively.
Most
of us have
weak hips; therefore we will need to use a box that will allow us to go
just
below parallel. If you are one of those
who has a sticking point just above parallel, then use a box that will
allow
you to squat just above parallel.
The
rack squat
is done in a power rack with the pins set as described above. The utilization of the box squat or rack
squat will build that much needed strength to get out of the hole
Use
about 55 to
65 percent of your work set weight for the day.
The box or rack squat is done in the same form as your regular
squat. The only difference is you will
squat SLOWLY down and back onto the box or racks. Do
not drop down onto the box! Such a drop
will cause injury to the
spine. Once you are on the box or racks,
keep all the muscles flexed except the hip muscles.
Relax only the hip muscles briefly and then
explode back up with the weight. Three
sets of 2 to 4 repetitions will do.
·
Reverse leg curls
If
you are looking for a different way to strengthen the glutes and hams,
try
doing manual leg curls. You will need
the following things to do this exercise:
·
2 to 3 assistants
·
A floor mat or
several towels
Beginning
Position
Kneel
down on a floor mat or with your knees on several towels.
Your legs should be kept together. Keep
your back straight and cross your arms
at your chest or behind the low back.
Have 1 to 2 assistants, depending on your body weight, keep your
legs in
place by holding the ankles. Have another assistant spot you from the
front.
The Downward
Movement Phase
Next,
take a deep breath and slowly lower your body very slowly and
controlled, to
the floor by extending the knee. This is
very hard to do with control, thus the reason you will need an alert
front
spotter. This spotter will keep you from
going face first into the floor. If you
don’t have an extra spotter, you hands may be used to break the fall.
The Upward
Movement Phase
Now
contract the hamstrings by flexing the knee.
Exhaling your breath at the same time to bring your body back to
the
starting position. Make sure that you
keep your back straight throughout the movement.
Try
to do 1 to 2 sets of this exercise until failure.
For most this will only be 1 to 2
repetitions. Warning-this exercise is
very hard to do and should only be attempted after a good strength base
has
been developed!
·
Keystone deadlifts
The
keystone deadlift is a variation of the stiff-leg deadlift. The difference being that you will poke your
glutes more outward feeling the hamstrings stretch.
Then,
while
maintaining
this
position, slowly lower the barbell to just around your knees. Keep the bar close to your legs during both
the descent and ascent. Do not go more
than an inch or two below your knees to avoid any hyper-flexion
of the
spine.
If
the exercise
is done correctly you should feel a burn in the glutes and hamstrings. This exercise is not designed to work the low
back so you should feel no strain or discomfort in this area. It is recommended that you do about 3 to 5
sets of 5 to 8 repetitions.
The
accessory
exercises in the bench press are done to supplement the weak points and
synergistic muscle groups. For the chest
I would suggest that you supplement you work out with the dumbbell
press. Alternate between the flat, incline, and decline bench press.
By rotating the angle of the decline from
week to week we are optimally strengthening not only the chest, but we
are also
strengthening the connective tissue in the shoulder joint.
This is very important because experts feel
shoulder joint injuries are among the most common injuries in the gym. The best repetition range for using dumbbells
is probably the 8 to 12 range for 3 to 5 sets.
·
Close grip bench
For
strengthening the triceps it is recommended that you stay away from
isolation
or single joint exercises as much as possible.
These exercises place a lot of extra stress on the elbow joint
and may
lead to tendonitis. Instead it is
recommended that you stick with exercises that use more than one joint
like the
close grip bench press. When doing the
close grip bench, make sure the hands are spaced no closer than about
chest
width. Any closer places too much stress
on the wrist and may lead to surgery.
Another good exercise for the triceps would be the weighted dips. Triceps need a good amount of weigh. So it is recommended that you stick to a
weight that you can handle for 3 to 5 sets for 4 to 6 repetitions.
·
Dips
This
exercise is great exercise to train both the triceps and the shoulders. For many, just the weight of the body will be
enough. However, weight can be added by
using a special weight belt. To perform
this exercise you will need to have access to a dip bar.
Grab the bar with a grip that is slightly
wider than shoulder’s width. Keep the
body straight and the arms locked out.
The dip bar should now support the weight. The
feet and legs can either hang straight
down or the feet can be crossed and the knees slightly bent. Lower the body to the point to where the
biceps are parallel to the floor. Pause
briefly and extend your arms until the body is back in the starting
position. This exercise should be done
with 3 to 5 heavy sets of 6 to 8.
·
Shoulder training
For
the
shoulders a combination of the barbell and dumbbells can be used. Front dumbbell raises are a good exercise to
use for the deltoids. The military press
is another great exercise. The military
press can be done with either the barbell or the dumbbell.
It can also be done from a seated or standing
position. The smith machine can also be
used for this particular exercise. Since
the shoulders are a pretty small muscle, it might be best to keep the
repetitions around the 8 to 12 range for 3 to 5 sets.
·
The lats
Since
the
latissimus dorsi are used as stabilizers for the bench press, it may be
a good
idea to train them on your bench press day.
Effective exercises for the lats are the cable pull downs and
rows,
using either a cable, dumbbells or a barbell, as well as chin-ups. The lats can take a lot of work so you might
be better off keeping the repetitions around the 4 to 6 range for 3 to
5 sets.
·
Biceps
Since
the biceps
are an important synergistic muscle in all three lifts you may want to
take
some to train them a little extra.
Because these muscles are used in all three lifts, they are very
susceptible to injury. I would suggest
that you do 3 to 5 sets of 8 to 12 repetitions of curls using either a
dumbbell
or barbell.
Remember
as the
contest gets closer and the weight used in your squat, bench, and deadlift gets heavier, it is advisable
that you may want to cut back on some of your accessory work. Play it by ear. If
feel you don’t have any strength when it
comes time for heavy singles, drop the accessory exercise and see what
happens
the next week. Some lifters can do
accessory week right up until their last heavy day with no problems, so
can’t.
·
Abdominal Work