How many reps/sets for westside assistance?

[pHEnomIC]

How many reps and sets should i do for my westside assistance exercises. Ive been mixing it up and trying all sort of things usually 3-6 sets per exercise and anywhere from 3 to 10 reps. I tend to go more lower reps in the 5 range as i am training for strength, but i do realize the advantages of a little bit of higher rep work.

[tinyman5000]

do you have the template? Its at intens************ in the powerlifting section, it has all the sets/reps for u

Im starting this one next week if ur interested

http://www.elitefts.com/documents/9w...ng-program.htm

[DallasLynx]

Well, normally I use sets of 10 for assitance exercises.

For example a max effort bench workout example -
Max Effort: 2 board to 1RM
Secondary (triceps): 4 board 3 sets of 3
Assistance (delts): DB Lateral Raises 3-5 x 10
Assistance (lats): Pullups 3-5 x 10
Assistance (biceps): DB Hammer Curls 3-5 x 10
Abdominal work

Essentially, the assistance work is bodybuilding style work used to keep evertying healthy, in balance, and maybe put on some size. The secondary movement for us is usually done in the 3-5 range, but can be done for reps depending on the exercise.

For a lifter that is not supplemented managing the volume of all the accessory stuff is important. Doing 3 sets of 10 is plenty in my opinion and hitting every movement heavy will eventually be counter productive.

If you can go balls out heavy by the time you get to the assistance work then you likely didn't really exert max effort in my opinion.

[bthom65]

If you can go balls out heavy by the time you get to the assistance work then you likely didn't really exert max effort in my opinion.

thats a good point that i never really used before but am gonna make it my main focus. I would always leave some in the tank but now im gonna go a lot harder on the main exercise

[user33214]

okay you can rep relate it(best for beginners),

you can set relate it

you can weight relate

and you can rep, set and weight relate it,

for sake of time and so you will learn on your own go to www.elitefts.com, go to the articles, on the left you will see t-mag articles and go to the 8 keys part 2 and 3 articles.

if that doesn't work go to t-nation.com and find dave tate under the author's section and find his 8 keys articles.

if you have any questions or just want me to tell you how to do it contact me plz.