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  1. #1
    Unobtanium Account User Loneyboy's Avatar
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    Accessory Exercises For L/P/P/L

    Just wondering what your opinions are for the best accessory exercises for my legs push pull legs split? I'm trying to gain strength all over but specifically mass in my quad caps/ ham+knee tie-in, rear delts, lat width, and upper chest. any other opinions on the rest of the program is appreciated as well.
    my program is as follows:

    Legs A:
    5x5 Squats
    2x6 Quad Accessory
    4x8 Romanian Deads
    2x6 Ham Accessory
    3x4, 8, 12 Seated Calf Raises
    3x4, 8, 12 Standing Calf Raises

    Push:
    5x5 BB Bench
    5x5 Standing BB OHP
    2x8 Chest Accessory
    2x8 Shoulder Accessory
    4x6 Triceps Movement

    Pull:
    5x5 Deadlifts
    5x5 BB Row
    2x6 Back Accessory
    2x8 Back Accessory
    2x10 Back Accessory
    4x6 Biceps Movement

    Legs B:
    5x5 Front Squats
    4x8 Romanian Deads
    2x6 Quad Accessory
    2x6 Ham Accessory
    3x8, 12, 16 Seated Calf Raises
    3x8, 12, 16 Standing Calf Raises
    September 2010: 100 pounds
    Time to make some gains!
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  2. #2
    Registered User NatMuscleBrit's Avatar
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    NatMuscleBrit is offline
    never understood this accessory work stuff, if you want to be a powerlifter/strongman then concentrate on the 4 big lifts, bench,squat,deadlift,ohp...
    you might as well do a bodybuilding upper lower rest upper lower rest rest split..
    with main compound movements followed by 1 or 2 isolation movements..vary your rep ranges on a 2 month training cycle..
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  3. #3
    Unobtanium Account User Loneyboy's Avatar
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    Loneyboy is offline
    I'm trying to gain strength while bringing up lagging body parts. not a power lifter or a body builder...
    what you told me to do is basically exactly what I'm doing but hitting upper twice a week with less exercises per body part... i guess i did say to critique the program but not much difference from what i'm looking at doing.

    I'm just wondering what exercises are the most efficient at working the areas that I need worked... thanks
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  4. #4
    Registered User NatMuscleBrit's Avatar
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    NatMuscleBrit is offline
    Originally Posted by Loneyboy View Post
    I'm trying to gain strength while bringing up lagging body parts. not a power lifter or a body builder...
    what you told me to do is basically exactly what I'm doing but hitting upper twice a week with less exercises per body part... i guess i did say to critique the program but not much difference from what i'm looking at doing.

    I'm just wondering what exercises are the most efficient at working the areas that I need worked... thanks
    your only doing chest and back once a week you may want to change your push and pull to upperbody days..

    if u want to thick up your tear drops, i would be tempted to do leg press with a narrow stance..back width narrow grip rows, upperchest..flys on a machine pushing from that area...
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  5. #5
    Unobtanium Account User Loneyboy's Avatar
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    Loneyboy is offline
    thanks bro.

    wouldn't doing them once a week with more volume be better just so that they can recover and gains can be consistent week to week?

    narrow grip rows for back width? never considered that, ill try it out.
    leg press is one of my faves, but i like to go heavy with a squat stance (just wider than hips)
    ill give them all a try and might incorporate some. thanks for the help.

    anything specific for rear delts?
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  6. #6
    Registered User NatMuscleBrit's Avatar
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    NatMuscleBrit is offline
    Originally Posted by Loneyboy View Post
    thanks bro.

    wouldn't doing them once a week with more volume be better just so that they can recover and gains can be consistent week to week?

    narrow grip rows for back width? never considered that, ill try it out.
    leg press is one of my faves, but i like to go heavy with a squat stance (just wider than hips)
    ill give them all a try and might incorporate some. thanks for the help.

    anything specific for rear delts?
    twice a week due to protein synthesis (elevated levels when the body uses protein)
    yes, do your squats, then jump on the leg press after
    rear delts, reverse flys and face pulls..or even get a pulldown and use a narrow grip and pull to the top of ur head

    no worries
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