What are the top 3-5 assistance exercises for squat, bench and dead for a raw lifter in your opinion?
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04-12-2013, 01:13 PM #1
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04-12-2013, 01:27 PM #2
- Join Date: Jan 2010
- Location: Dallas, Texas, United States
- Age: 38
- Posts: 1,942
- Rep Power: 1139
This really depends on what your weaknesses are but the ones I listed here are the ones that have helped me the most:
Squat: Paused Squats, Front Squat, Good Mornings
Bench: Narrow Grip Bench, Floor Press, Incline Press
Deadlift: Block Pulls, Front Squat, Cheater Barbell Rows from the floor1st Strongman Competition May 3rd, 2014
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04-12-2013, 01:36 PM #3
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04-12-2013, 06:40 PM #4
For me personally:
Squat-Front squat, SLDL
Bench-Pause wide grip bench
Dead-Block pull, snatch-grip dead
I agree though, with the other guys who said that the three competitive lifts should be the bulk of your training. I do the same volume of assistance year round, but the volume of the Big 3 rises and falls depending on how close a competition is.
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04-12-2013, 06:52 PM #5
There is no top assistance exercises bro. It is based on your preference and weakness. Example my lower back is weak, i could do GMs or lower back extension. Yes, people says GMs are good but i personally feel that lower back extension has given me more benefits
"Suffer the pain of discipline or suffer the pain of regrets"
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04-13-2013, 12:51 AM #6
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04-13-2013, 07:08 PM #7
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04-13-2013, 11:27 PM #8
- Join Date: May 2010
- Location: Arizona, United States
- Age: 49
- Posts: 1,854
- Rep Power: 1153
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04-14-2013, 09:20 AM #9
ones that don't bother your joints/tendons
ones that address your sticking points"Nothing in the world is worth having or worth doing unless it means effort, pain, difficulty... I have never in my life envied a human being who led an easy life. I have envied a great many people who led diffcult lives and led them well."
-- Theodore Roosevelt
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04-14-2013, 10:31 AM #10
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04-14-2013, 03:11 PM #11
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04-14-2013, 03:25 PM #12
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04-15-2013, 12:31 PM #13
DL n Bench
What works best varies from person to person, but for me-
DL- Deficit SLDL and DLs, Rows, Kroc Rows
Bench- close grip Bench, Overloads, Universal Variable Resistant Bench, Close grip, and shoulder presses.Jack Savage
Fitness Trainer and Author of Best Selling Fitness courses such as CHI METRICS- Power Muscles and INNER STRENGTH in just minutes a week:
http://www.hikuta.net/classical-conditioning/ChiFitness.cfm
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04-16-2013, 08:02 AM #14
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